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Life can get busy, and finding the right power snacks to fuel your day while maintaining your health goals can be challenging. For women on the go, a well-balanced snack is key to keeping energy levels stable and staying full between meals.
Instead of reaching for sugary or processed foods, consider power snacks—nutrient-packed options that are easy to prepare or grab when you’re pressed for time.
In this blog, I’ll share 15 power snacks that are ideal for busy women, including a mix of international and Indian options that are delicious, nutritious, and convenient.
5 Power Snacks for Women on the Go
1. Greek Yogurt with Berries and Nuts
Greek yogurt is rich in protein and calcium, while berries provide antioxidants, and nuts offer healthy fats, making this snack a satisfying option for keeping hunger at bay.
Why it works: The combination of protein, fiber, and healthy fats stabilizes blood sugar and keeps you full for longer.
How to prepare: Grab a small container of plain Greek yogurt, toss in a handful of mixed berries, and top it with your favorite nuts like almonds or walnuts.
2. Roasted Makhana (Fox Nuts)
Makhana, or fox nuts, are a popular Indian snack that’s low in calories and rich in protein, fiber, and antioxidants. It’s a great crunchy alternative to chips.
Why it works: Roasted makhana is light yet filling and provides the body with essential nutrients like magnesium and potassium.
How to prepare: Dry roast makhana in a pan with a little ghee or olive oil. Add a sprinkle of salt, pepper, or chaat masala for flavor.
3. Apple Slices with Peanut Butter
A classic snack, apple slices with peanut butter combine natural sweetness with a rich source of protein and healthy fats.
Why it works: Apples provide fiber, while peanut butter adds protein and healthy fats, making it a perfect energy-boosting snack.
How to prepare: Slice an apple and pair it with a tablespoon of natural peanut butter (without added sugar).
4. Sprouted Moong Salad
Sprouted moong (green gram) is a powerhouse of nutrients, offering plenty of protein, fiber, vitamins, and minerals. It’s easy to prepare and makes for a refreshing snack.
Why it works: Sprouted moong is rich in plant-based protein and essential vitamins like vitamin C, B6, and folate, making it great for muscle recovery and boosting immunity.
How to prepare: Mix sprouted moong with chopped onions, tomatoes, cucumbers, and cilantro. Squeeze in lemon juice, and sprinkle with salt and chaat masala.
5. Trail Mix
A homemade trail mix made with a blend of nuts, seeds, dried fruit, and dark chocolate is a perfect on-the-go snack.
Why it works: Nuts and seeds provide healthy fats and protein, while dried fruit offers natural sugar for a quick energy boost.
How to prepare: Combine almonds, walnuts, sunflower seeds, raisins, and a few pieces of dark chocolate. Store in an airtight container for an easy grab-and-go snack.
6. Masala Khakhra
Khakhra is a traditional Gujarati snack made from whole wheat flour and spices. It’s crunchy, low in fat, and can be easily carried in a bag.
Why it works: Whole wheat khakhra is high in fiber and keeps you full for longer periods without adding unnecessary calories.
How to prepare: Opt for ready-made masala khakhra or bake your own. Pair it with a dip like chutney or a bit of yogurt for added flavor.
7. Hummus and Veggie Sticks
A Mediterranean favorite, hummus made from chickpeas is rich in protein and fiber. Paired with crunchy veggie sticks like carrots and cucumbers, it makes for a well-balanced snack.
Why it works: Chickpeas are a great source of plant-based protein, while the veggies provide fiber and essential vitamins.
How to prepare: Pack a small container of hummus with pre-cut veggie sticks such as carrots, bell peppers, or cucumbers.
8. Upma
Upma, a South Indian dish made from semolina (rava), is light yet nourishing. You can prepare it ahead and pack it as a quick snack option.
Why it works: Upma is rich in carbohydrates and fiber, and when cooked with veggies like peas, carrots, and onions, it adds a boost of vitamins and minerals.
How to prepare: Cook rava with water, mustard seeds, curry leaves, green chilies, and vegetables. Let it cool and pack it in small portions for an easy on-the-go snack.
9. Banana with Almond Butter
Bananas are rich in potassium and fiber, and when paired with almond butter, they provide the perfect balance of carbohydrates, protein, and healthy fats.
Why it works: This snack gives you a quick energy boost from the banana’s natural sugars, while almond butter offers healthy fats and protein to keep you full.
How to prepare: Slice a banana and spread almond butter on top. For added crunch, sprinkle chia seeds or flaxseeds.
10. Chana Chaat (Chickpea Salad)
Chana chaat is a tangy, spicy Indian snack made from chickpeas. It’s packed with protein, fiber, and essential vitamins, making it an excellent snack for women on the go.
Why it works: Chickpeas are high in protein and fiber, which help in maintaining satiety and promoting good digestion.
How to prepare: Toss boiled chickpeas with chopped onions, tomatoes, cucumbers, cilantro, and a squeeze of lemon juice. Season with chaat masala, salt, and pepper for a flavorful kick.
11. Hard-Boiled Eggs
Eggs are a simple, portable snack that provides high-quality protein, essential vitamins, and healthy fats to keep you energized.
Why it works: Eggs are rich in protein, which helps with muscle repair and maintenance, and contain nutrients like choline for brain health.
How to prepare: Boil eggs in advance and keep them in the fridge. Pair with a sprinkle of salt and pepper, or enjoy them plain.
12. Dhokla
Dhokla is a steamed snack made from fermented rice and chickpea batter, making it rich in protein and light on the stomach. It’s a great traditional Indian snack to carry on busy days.
Why it works: Dhokla is high in fiber and protein, promoting digestion and keeping you full without feeling heavy.
How to prepare: Prepare dhokla at home or buy ready-made ones. Pair with green chutney for an added burst of flavor.
13. Oatmeal Cups
Portable oatmeal cups are ideal for busy women. Packed with fiber and complex carbohydrates, they are filling and nutritious.
Why it works: Oats are rich in fiber, which supports digestion and helps regulate blood sugar levels, providing a steady release of energy.
How to prepare: Bake oatmeal cups using rolled oats, mashed bananas, almond milk, and mix-ins like nuts or dried fruits. Store them in the fridge and grab one when you need a quick snack.
14. Bhel Puri
Bhel puri is a quick and light snack made from puffed rice, vegetables, and tangy tamarind chutney. It’s perfect for satisfying those afternoon cravings.
Why it works: Puffed rice is light on the stomach, while the veggies and chutney provide fiber and vitamins. The added nuts and seeds bring healthy fats to the mix.
How to prepare: Mix puffed rice, chopped onions, tomatoes, cilantro, and roasted peanuts. Add tamarind chutney and a dash of chaat masala for flavor.
15. Energy Balls
Energy balls are easy to make at home, and you can customize them with ingredients like oats, nuts, seeds, and dried fruit. They provide a quick energy boost and are full of fiber and protein.
Why it works: Energy balls contain a mix of protein, healthy fats, and fiber, making them perfect for curbing hunger while providing sustained energy.
How to prepare: Combine oats, peanut butter, honey, and your choice of mix-ins (like chia seeds or dark chocolate chips). Roll the mixture into small balls and refrigerate.
Over To You
Eating healthy while on the go doesn’t have to be complicated. With these 15 power snacks, including a balance of Indian and global options, you’ll stay energized and nourished throughout your busy day. Whether you’re looking for something quick to grab between meetings or something to fuel your workouts, these snacks provide the perfect mix of protein, fiber, and healthy fats to keep you going.
