9 healthy snacks you can prep in 5 minutes or less

Healthy eating—which includes a diet rich in fruits, vegetables, whole grains, lean protein, and heart-healthy fats—can help you manage your weight, protect your heart from disease, and promote healthy blood pressure. But when you're crunched for time, a packaged snack may seem like the only option to prevent your hunger from turning into "hanger."

People in fast-paced professions may find it especially difficult to grab a nutritious bite to eat on the job. Packing a 5-minute snack is the best way to forgo full-fat and sugar-rich eats sold in convenience stores, workplace cafeterias, and vending machines.

Energy-boosting foods like nuts, fruit, and soybeans can be prepped in practically no time and carried in your purse, lunch tote, or backpack. The wholesome snack possibilities are seemingly endless and customizable. Here are nine examples to try today.

Nuts are a portable powerhouse: They’re high in nutrition, readily available, and they leave you feeling satisfied. Nuts have another advantage: They can help lower your levels of low-density lipoproteins (aka LDL, or "bad" cholesterol). This fatty substance can build up in your arteries, increasing the risk of stroke and heart attack. 

Pack your favorite nuts (like almonds, pistachios, or cashews) ahead of the time in small plastic or glass containers or resealable bags. Be careful to not overdo it, though; nuts are high in calories. Keep your portion to about an ounce. That's roughly 23 almonds, 18 cashews, or 49 pistachios.

Fruit is the perfect grab-and-go snack. Whole fruits—like apples, bananas, and pears—are cholesterol-free, low in calories, loaded with vitamins and nutrients, and can be tossed directly into your bag without any prep. Fruits are also chock-full of dietary fiber, which can help lower cholesterol levels and reduce heart disease risk.

If you forget your fruit at home, your sweet snack can be replaced easily and inexpensively. Bananas or apples go for less than a dollar a piece and are often available in cafeterias and convenience stores. For the best flavor and most bang for your buck, reach for in-season produce. 

Cottage cheese: You probably either love it or hate it. This might not be the right snack for everyone, but low-fat cottage cheese topped with fruit slices or cinnamon could satisfy your cravings. A 1-cup serving of this low-fat snack, which contains 25 grams of protein, will keep you satiated and full of energy.

There's no limit on the number of tasty toppings you can try, but fresh pineapple chunks, strawberry slices, and cantaloupe pieces are some sweet options.

This combination of protein and fiber will boost your energy levels and keep you full until your next proper meal. And don’t think this has to be complicated: You can slice up a cucumber in minutes, or open a bag of baby carrots in seconds.

If you have time, cut up veggies in bulk and place in containers or baggies to bring with you throughout the week. Vary vegetables to avoid monotony. Give juicy cherry tomatoes, red bell pepper slices, and crisp radish pieces a try.

In just 15 minutes a week of at-home prep, you can prepare hard boiled eggs for several days. This protein-rich snack takes just 30 seconds to peel, so they make for an easy choice anytime hunger strikes.

Eggs boast a substantial dose of heart-healthy monounsaturated fats, but it's important to be mindful that they also contain saturated fat and cholesterol. While the cholesterol in eggs (and other foods) likely won't adversely affect blood cholesterol levels for most people, some may be affected. If you have preexisting heart risk factors, double check with your healthcare provider before making eggs your go-to snack.

Stash a supply of single-serve Greek yogurt containers in your fridge for a bite that requires no prep. Compared to ordinary yogurt, Greek yogurt has about twice the protein and contains healthy probiotics, which are beneficial for gut health. It's thicker, too, so it offers a more satisfying bite. This can help you eat less.

Fancy up your snack by adding a sprinkle of unsweetened coconut flakes, no-sugar-added granola, or a handful of fresh berries.

Occasional indulgences are okay and even encouraged by some nutritionists. Turn to dark chocolate when you’re looking to splurge. This rich sweet contains antioxidants, like flavanols, that help ward off damage from free radicals and improve vascular health. 

Don’t munch more than one or two squares per day, though, as chocolate does tend to be high in calories and saturated fat. Also beware of noshing too late at night. Chocolate contains caffeine, which could make falling asleep a challenge.

Fruits, vegetables, and nuts make standout snacks on their own, and combining them increases the healthfulness of your snack.

Most produce is packed with valuable minerals and vitamins, and nuts and nut butters offer energy-boosting proteins and healthy fats. For an energizing snack in seconds, slice up an apple and pair it with a spoonful of cashew butter. Or make like a kid after school and have peanut-butter-stuffed celery stalks. When scanning the store shelves for the perfect nut blend, choose a container without added sugars and other additives.

Skip the chips and instead microwave a batch of this crisp, protein-packed snack. Place three-quarters of a cup of edamame in a bowl, add a splash of water, and microwave for 3 to 5 minutes. Drain the water, sprinkle with a bit of salt, and enjoy. These nibbles are full of fiber and protein so they'll keep your belly full and energy levels up.