Think snacking is a bad habit? It’s time to flip the script.

When done right, snacking can be one of the best ways to fuel your body, steady your energy, and sneak in more anti-inflammatory nutrients throughout the day. 

Let’s face it—getting everything your body needs in just three meals can be tough. That’s where smart snacking comes in.

Instead of crashing mid-afternoon or mindlessly reaching for chips, imagine grabbing something that actually supports your health and is delicious. How does creamy raspberry tofu whip, lemony spinach hummus, or a dark chocolate date bite sound? 

Treats that satisfy your sweet tooth and help fight inflammation.

Hi, I’m Laura—a registered dietitian and culinary nutritionist. I love creating feel-good food that’s both healthy and delicious. But like you, I get snack attacks too. If I don’t have something ready to go, it’s all too easy to reach for whatever’s convenient (hello, crackers or chips).

That’s why I always keep a few simple, nourishing snack ideas in my back pocket—and today, I’m sharing 12 of my go-to anti-inflammatory snacks you can whip up in minutes. Let’s snack smarter—without sacrificing flavor.

Why Focus on Anti-Inflammatory Snacks?

Inflammation is natural and a normal defense that keeps our body healthy and protects us from infection and disease. However, when it doesn’t go away, this chronic inflammation actually causes damage to our cells and tissues. It’s like a little fire slowly simmering away inside us.

Foods that are rich in antioxidants are like a fire extinguisher: they protect us and keep inflammation at bay. Think more fiber, vitamin C, and selenium, and less sugar, saturated fat, and highly processed foods.

Noshing on foods that are rich in antioxidants throughout the day is a good way to make sure you are getting enough of those healthy foods. 

These 12 anti-inflammatory snacks are easy to make and delicious!

1) Homemade Trail Mix

A handful of nuts and dried fruit is the original grab-and-go snack, but with major benefits. Rich in healthy fats, fiber, and antioxidants, this mix can help calm inflammation and keep you feeling full longer. Try almonds, walnuts, dried cherries, and pumpkin seeds for a powerful combo.

I don’t have a formal recipe for this because I mix up what I have on hand. Just a ¼ cup of nuts mixed with ¼ cup of dried fruit is all I need to keep going. Sometimes I’ll toss in some dark chocolate chips for a little sweet burst (and extra antioxidants to boot).

You can mix this up ahead of time, or make a bunch and pack them in small baggies or containers to take on the go. 

2) Almond Blueberry Energy Bites

These bite-sized snacks are bursting with hearty almond flavor and antioxidant-rich berries. Loaded with anti-inflammatory ingredients, they’re perfect for satisfying a mid-afternoon craving without the sugar crash. 

Some studies show that almonds may help lower certain markers of chronic inflammation, while blueberries are packed with antioxidants that help reduce oxidative stress and may help improve memory. Together, they’re not just a tasty combo—they’re a powerful pair when it comes to fighting inflammation and supporting overall wellness.

Almond butter, oatmeal, and a bit of honey are mixed with dried blueberries and chopped almonds. Then formed into balls, they are rolled in chopped almonds to make a crunchy little bite.. 

Find the recipe here:  Almond Blueberry Energy Bites

3) Spinach and Artichoke Hummus

A zesty twist on classic hummus—spinach adds an anti-inflammatory punch, while lemon adds a bright, fresh flavor. Dried beans like chickpeas are full of fiber, which helps reduce inflammation in our GI tract. Fiber also helps keep you feeling full, so beans are a great option for a midday snack.

Scoop it up with veggie sticks or spread it on whole-grain pita wedges or crackers for a satisfying savory snack.

Find the recipe here: Spinach Artichoke Hummus.

4) Dark Chocolate Granola

Sometimes you just need a little sweet treat, right? I hear ya, which is partly why I created this dark chocolate granola recipe. There is something about chocolate that just hits the spot when that hangry feeling catches you off guard. 

And yes, a little chocolate can be good for you, especially when it’s paired with oats, seeds, and hazelnuts. This nut is common in the Mediterranean, and they are rich in vitamin E, an antioxidant that reduces inflammation and may help protect our memory.

So if your brain is feeling sluggish and you need an afternoon pick-me-up, this crunchy granola makes a great topping for yogurt or a quick snack by the handful.

Find the recipe here: Dark Chocolate Hazelnut Granola.

5) Pineapple Ginger Turmeric Anti-Inflammatory Smoothie

Every sweet, spicy, and soothing ingredient in this smoothie has an anti-inflammatory role. 

Sweet pineapple brings bromelain (a natural anti-inflammatory enzyme), while bold ginger adds a warm kick that’s great for digestion and inflammation. A creamy, refreshing treat in any season. 

Not familiar with Kefir? It’s kind of like a liquid form of yogurt that is full of natural probiotics, which help support our immune system and may help reduce inflammation in our GI tract. It is also rich in calcium and vitamin D, so good for our bones too!

Find the recipe here: Pineapple Ginger Smoothie.

6) Roasted Rosemary Chickpeas

Crunchy, savory, and full of fiber, roasted chickpeas are a satisfying snack with plant-based protein and anti-inflammatory herbs. Rosemary and olive oil bring bold flavor and brain-boosting benefits.

These flavorful chickpeas can be added to a trail mix or bowl of nuts and dried fruit, used as a topping on hummus, tossed in with a salad, or just enjoyed by the handful.

If you don’t want to fire up the oven or air fryer, you can actually buy premade roasted chickpeas. My favorite is the Biena brand – they come in 7 different flavors, including sea salt and ranch. 

If you’re ready for a DIY, check out my crowd-pleasing recipe here: Roasted Rosemary Chickpeas 

7) Dark Chocolate Walnut Date Bites

More dark chocolate! Yup, these dark chocolate walnut date bites are the perfect balance of savory and sweet.  

These no-bake bites combine the richness of dark chocolate with the natural sweetness of dates and the omega-3 power of walnuts. One or two will curb a craving and support heart and brain health.

Find the recipe here: Dark Chocolate Walnut Date Bites.

8) Raspberry Lime Tofu Mousse

Don’t knock tofu until you’ve tried this silky, high-protein mousse or “whip” for dessert or a snack. 

While you might not have tried this plant-protein before, it is truly just a blank canvas for whatever flavors you want to celebrate. Here, tangy lime and juicy raspberries make it feel indulgent, while the tofu is a nutrition ninja, sneaking in plant-based protein and inflammation-fighting antioxidants.

Silken tofu is a perfect substitute for heavy cream found in traditional mousse recipes, significantly reducing the saturated fat in this luscious treat. And while you may think of a sweet mousse as a dessert, the protein in this makes it a good choice for a snack too. A little dish of this may be just the sweet treat you need to prevent an afternoon slump. 

Find the recipe here:  Raspberry Lime Silken Tofu Mousse.

9) Cottage Cheese Egg Bites

You’ve heard of breakfast for dinner, but what about breakfast for snacks? These little cottage cheese egg bites are a healthy and filling mid-morning or afternoon snack. 

With a healthy dose of protein from egg whites and cottage cheese, they will keep you satisfied. The leafy greens and red peppers are filled with heart and brain-healthy antioxidants, too. 

Make a batch and store them in the fridge or freezer, and warm them up in your microwave whenever you need a quick pick-me-up.

Find the recipe here: Cottage Cheese Egg Muffins.

10) Cinnamon Spiced Walnuts

Toasty, crunchy, and lightly spiced—these walnuts are packed with healthy fats, including heart-healthy omega-3s, and polyphenols that help cool inflammation. Add the cinnamon, and you have a delicious anti-inflammatory snack. 

Make a batch of these and keep them in a sealed container or decorative glass jar. Add them to a salad, a charcuterie board, or just nibble on them for a snack.

Find the recipe here:  Spiced Walnuts

11) Peanut Butter Muffins

A soft, satisfying muffin with bananas, peanuts, dark chocolate chips, and a protein boost from peanut butter. Along with the healthy unsaturated fats, peanut butter and peanuts have vitamin E, antioxidants, and polyphenols that help reduce oxidative stress and may help with inflammation. 

Perfect for a make-ahead snack that feels like a treat but will fuel you through the morning or afternoon. Grandkids coming over? Whip up a batch of these for an afternoon snack. Peanut butter, banana, and dark chocolate chips are definitely a kid-friendly combination. 

Find the recipe here: Peanut Butter Banana Muffins.

Tinned Fish Snack Board

It’s not just trendy—tinned fish like salmon, tuna, and sardines are rich in omega-3s, which are powerful inflammation fighters. Pair any of these with whole grain crackers, pickled veggies, and olives for a quick snack board that’s both nourishing and just a bit elegant.

When choosing tinned fish for a snack board, I love the kind that is packed in heart-healthy olive oil. There are a variety of options available, but StarKist E.V.O.O. is one of my favorites. These are packed in extra virgin olive oil, and they come in a variety of flavors, too.

It doesn’t need to be fancy, just pull together your favorite nibbles to pair with tinned fish and create your own snack board. Or give this tinned fish hummus board that I created for StarKist a try.  

Final Thoughts

Snacking can be good and healthy for you. The trick is finding things that are good for you and that taste good, so they satisfy whatever you are craving, and will give you energy to get through the rest of your morning or afternoon. 

If you’d like more ideas for foods that help with inflammation, check out my post on the Anti-inflammatory diet, and while you’re at it, download my 21-day anti-inflammatory meal plan! So often, folks want to eat healthier but have no clue where to start. 

In this delicious meal plan, you’ll learn how to easily add a variety of healthy foods that fight inflammation so that you can move more easily, chase after your grandkids, and do all the things you want to do. And of course, snacks are included 😉.