This program bans added sugars, artificial sweeteners, dairy, grains, beans, alcohol, and food additives like carrageenan and monosodium glutamate (MSG). It also discourages snacking and instead promotes eating three meals per day.
However, snacking may be necessary for some people on this diet due to various factors, such as calorie requirements and activity levels.
If you decide to snack, you can choose from a variety of Whole30-approved options.
Here are 22 simple and healthy snacks for the Whole30 program.
Though peanuts and peanut butter aren’t allowed on the Whole30 program, other nuts and nut butters are.
Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples (1).
Spread 1 tablespoon (16 grams) of cashew butter on 2 sliced apple rounds, sandwich them together, and enjoy.
Deviled eggs are made by removing the yolks of hard-boiled eggs, mashing the cooked yolk with mayo, mustard, vinegar, pepper, and salt, then placing the mixture back into the egg white.
Plain deviled eggs are a protein-rich, tasty snack — but adding turmeric can raise their nutritional value even more.
Turmeric contains curcumin, a polyphenol compound with powerful antioxidant effects that may offer several health benefits, including reduced inflammation.
Be sure to use Whole30-compliant mayo and mustard with no added sugar when whipping up this simple recipe.
The official Whole30 plan discourages treats, even when they’re made with approved ingredients (3).
However, you can occasionally indulge in a sweet yet healthy snack made from Whole30-approved ingredients like dates, cashews, and cocoa powder.
These energy balls make the perfect treat and comply with the Whole30 program.
Pumpkin seeds are a nutritious Whole30 snack that can keep you satisfied between meals.
High in protein, healthy fats, magnesium, and zinc, they can be combined with other healthy Whole30 ingredients, including dried fruit or coconut flakes, for a filling snack.
Sprouted pumpkin seeds are a smart choice, as the sprouting process may increase the availability of nutrients like zinc and protein (4Trusted Source).
Whole30 bans legumes like chickpeas. Still, you can whip up a tasty chickpea-free hummus using avocados, cooked cauliflower, and a few other healthy ingredients.
Try out this avocado hummus recipe and pair it with bell peppers or any other crunchy, non-starchy vegetable of your choice.
Bento boxes are containers split into several sections, one each for a different dish.
Try including a variety of Whole30 foods in your bento box for a hearty snack. For example, pair a hard-boiled egg with sliced vegetables and guacamole — or leftover chicken salad with sweet potatoes — and add sliced peaches for dessert.
You can find eco-friendly, stainless-steel bento boxes in specialty stores and online.
Coconut yogurt is a rich, dairy-free yogurt high in healthy fats.
Pumpkin purée blends easily with coconut yogurt and provides an excellent source of carotenoids, which offer powerful antioxidant and anti-inflammatory properties (5Trusted Source).
Follow this recipe for a creamy, delicious parfait, but be sure to omit the maple syrup and granola to make it fit Whole30.
Sweet-potato toast is a healthy option for those craving a Whole30-approved substitute for bread. Just follow this simple recipe.
This root vegetable is an excellent source of nutrients, including fiber, carotenoids, and vitamin C. Topping thin, toasted slices with mashed avocado makes for a particularly tasty combination (6).
Drizzle sweet-potato toast with lemon juice, a dash of sea salt, and crushed red pepper to boost its flavor.
Mixed nuts are loaded with nutrients and provide a plant-based source of protein.
Plus, research shows that snacking on nuts may promote weight loss and increase fullness, making them a great choice for anyone trying to shed excess weight on the Whole30 plan (7Trusted Source, 8Trusted Source, 9Trusted Source).
These chive-and-onion mixed nuts are sure to satisfy your salty cravings and make an excellent Whole30-approved substitute for chips.
Stuffed peppers make not only a healthy meal but also a hearty snack. Peppers are low in calories but loaded with fiber, vitamin C, provitamin A, B vitamins, and potassium (10).
Stuffing them with a protein source like ground chicken or turkey is a great way to make sure you stay full throughout the day.
Try out this nutrient-packed, Whole30-compliant stuffed-pepper recipe.
Although sweet and regular potatoes are commonly used to make fries, carrots make an excellent alternative. They contain fewer calories and carbs than potatoes, so they’re great for people on low-carb diets following Whole30 (11, 12).
This recipe uses Whole30-friendly almond flour to create extra-crispy carrot fries, which serve as an excellent snack or side.
Canned or packaged salmon is a concentrated source of protein and anti-inflammatory omega-3 fats. It makes a nutritious snack for people on Whole30 who follow a pescatarian diet (13, 14Trusted Source).
Plus, it’s a filling and convenient snack that can be enjoyed on the go. Look for sustainably caught salmon products online or in your local grocery store.
When you’re in the mood for something sweet on the Whole30 plan, chia pudding is a good substitute for sugar-ladened treats.
The fiber, healthy fats, and protein from the chia seeds pair splendidly with the natural sweetness of mixed berries in this delicious recipe.
Salads are not only rich in nutrients but also versatile, making them the perfect choice for healthy Whole30 snacks.
Arugula is a leafy green that’s packed with antioxidants like carotenoids, glucosinolates, and vitamin C.
Try topping a few handfuls of raw arugula with a fried egg and sundried tomatoes for a unique snack.
Bananas are a filling choice on their own, but pairing them with protein-packed pecan butter creates a heartier snack.
Pecan butter is an excellent source of plant-based protein and particularly high in manganese, which is essential for metabolism and immune function. This mineral also protects against cellular damage caused by unstable molecules known as free radicals.
To make a tasty snack, slice a banana into rounds, then top with a dollop of pecan butter. Sprinkle with cacao nibs for a crunchy, chocolatey twist. You can also freeze the rounds if you desire.
Collard greens have thick leaves packed with vitamins and minerals that make a great replacement for traditional rice-based wraps for spring rolls.
This recipe rolls non-starchy veggies, chicken breast, and a Whole30-compliant almond-butter sauce into collard-green leaves.
Tuna is a great snack choice for the Whole30 program because it’s packed with protein and comes in portable containers.
Tuna salad made with Whole30-approved mayo works well with crunchy celery.
At work, simply stock your fridge with fresh celery sticks and keep tuna packets in your desk drawer so that you always have healthy ingredients handy.
You can find sustainability-certified tuna packets in many stores and online.
Although tortilla chips aren’t permitted on the Whole30 program, you can make a delicious nacho platter using sweet potatoes as a base.
Simply top thinly sliced, baked sweet-potato rounds with avocado, bell peppers, onions, and shredded or ground chicken, then bake at 400°F (205°C) for 15–20 minutes, or follow a Whole30-approved recipe like this one.
Plantains, also called cooking bananas, are starchy fruits with a neutral flavor, making them a perfect choice for those on grain-free diets like Whole30. What’s more, they can be made into chips and pair well with savory dips like hummus.
As store-bought chips of any kind are not permitted on the Whole30 program, you have to make your own plantain chips from scratch.
Follow this simple recipe and pair the finished product with this Whole30-friendly, cauliflower-based hummus.
Vegetable soups are a filling snack on the Whole30 program and can be purchased pre-made online or at specialty grocery stores.
Medlie is a drinkable soup brand that makes a variety of Whole30-approved veggie drinks, including flavors like kale-avocado, carrot-ginger-turmeric, and beet-orange-basil.
Other companies make Whole30-friendly soups and bone broths as well.
One of the easiest and most versatile snacks to make on the Whole30 plan is homemade trail mix.
Almonds, cherries, and cacao nibs are nutrient-dense ingredients that offer a wealth of vitamins, minerals, and antioxidants.
Although chocolate is off-limits on Whole30, cacao nibs can be added to snacks and meals for a rich, chocolatey flavor without added sugar. Plus, this cocoa product is packed with magnesium and flavonoid antioxidants.
On the Whole30 website, a helpful section lists pre-made foods that are allowed when you don’t have the opportunity to make homemade snacks.
Some items on this list include:
Remember that simple, Whole30-approved snacks like hard-boiled eggs, mixed nuts, fruit, or trail mix can also be found at most convenience stores.
Although snacking is not recommended on the Whole30 program, some people may choose to snack for a variety of reasons.
Typical snack foods like granola bars, chips, and peanuts are banned on Whole30, but a variety of delicious, Whole30-friendly snacks can be easily prepared at home or purchased pre-made.
Trail mix, drinkable soups, spring rolls, deviled eggs, sprouted pumpkin seeds, and coconut-yogurt parfaits are just a few of the snacks that you can enjoy on the Whole30 program.
1. Written by Jillian Kubala, MS, RD
"22 healthy and simple whole30 snacks," Written on September 23, 2019