The Ultimate Guide to Healthy Snack Swaps

No matter how you approach nutrition, snacks likely factor into the mix. Maybe you crave a sweet treat after lunch or a pick-me-up before the gym; or, if you’re like many people, you might like to dive into a bag of something crunchy and salty while binging your favorite show. 

However you like to snack, it’s always a good idea to have an arsenal of healthy snack ideas that fit into your lifestyle. By replacing your usual sugary sweets or overly processed chips with better-for-you snack options that actually add to your nutrition goals rather than interfering with them, you can be sure that your snack habit is easy, enjoyable, and actually satisfying. 

We’re rounding up some of our favorite snack swaps that you can find at Thrive Market, from healthy chips to low-sugar sweets to member-favorite snacks for under $5. Now all you have to do is add them to your next order! 

Sweet Snack Swaps for Sugar Lovers

Keeping low-sugar snacks on hand is an essential health hack for sweets lovers, because we know that eating too much sugar can lead to a number of health concerns. Instead, stock up on naturally low-sugar snacks like fresh vegetables, hummus, and nuts, or the following low-sugar options from Thrive Market.  

Quick tip: Always check the label for added sugars and opt for natural sweeteners instead of artificial. 

• These vegan, fair trade peanut butter cups are made with dark chocolate sweetened with 6% less sugar than the leading candy brand, with no sugar alcohols, corn syrup, stevia, or artificial sweeteners
• These sweet, fruity candies are sweetened with a blend of sugar and allulose and contain only 5g of sugar per serving
• These lightly crunchy, kid-friendly dried strawberries are a naturally low-sugar snack 
• These peanut butter pretzels are made with root vegetables, sorghum flour, peanut butter, and sea salt and contain only 2g of sugar
• With just a touch of sweetness, these salted caramel rice cakes are a perfect midday pick-me-up

Shop even more healthy snacks with Thrive Market’s Low-Sugar shopping filter 

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Salty Snack Swaps for Crunchy Cravings

When salty cravings hit, it’s easy to reach for ultra-processed chips and crackers that are high in refined carbs and sodium but low on real nutrition. A smarter approach? Keep crunchy snacks on hand that deliver satisfying texture and flavor while still supporting balanced eating. Think roasted vegetables, lightly salted nuts, popcorn, or the better-for-you salty snacks below.

Quick tip: Look for snacks made with whole-food ingredients and healthy fats.

• These crispy veggie chips are made from real vegetables and seasoned with sea salt for craveable crunch without artificial flavors
• This air-popped popcorn delivers classic salty flavor with simple ingredients and no unnecessary additives
• These roasted nuts are lightly salted and provide plant-based protein and healthy fats to help you feel satisfied
• These crunchy lentil snacks offer a savory bite with fiber and protein in every serving
• These baked crackers are made with organic wheat flour and olive oil for a satisfying crunch that pairs perfectly with dips

Shop even more better-for-you snacks at Thrive Market

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Savory Snack Swaps to Keep You Satisfied

If you tend to crave savory snacks between meals, choosing options with protein and fiber can help you feel fuller for longer and make snacking more satisfying overall. Instead of refined, carb-heavy snack foods, stock your pantry with healthier savory snacks made from whole-food ingredients, quality proteins, and nourishing fats.

Quick tip: For lasting satisfaction, aim to pair crunchy snacks with flavorful, creamy dips like hummus or tahini. 

• These roasted chickpeas are a crunchy, protein-rich snack with fiber to support fullness
• These savory seed mixes provide plant-based protein and healthy fats in every handful
• These dehydrated cheese snacks deliver bold flavor and protein without unnecessary fillers
  These turkey jerky snacks offer a convenient, savory option with protein to help curb hunger
• These gluten-free crackers made with seeds and nuts pair perfectly with hummus or guacamole for a balanced snack

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Smart Snack Swaps for Kids

Snacks play a big role in fueling busy kids and families throughout the day. Choosing options made with simple ingredients, balanced nutrition, and kid-friendly flavors can help support steady energy without relying on overly processed foods. From crunchy to chewy to dippable, these healthy snack ideas for kids are designed to please a range of ages while still feeling good to serve to your little ones. 

Quick tip: Look for snacks with a short ingredient list, no artificial colors or flavors, and a mix of protein, fiber, and healthy fats to help kids stay satisfied.

• These crunchy snacks made from legumes offer kid-friendly flavor with fiber and protein
• These fruit-forward snacks are made with real fruit and no artificial sweeteners for naturally sweet appeal
• These snack bars combine whole grain oats, veggies, and fruit for a balanced, lunchbox-ready option
• These lightly seasoned, puffed snacks deliver satisfying crunch with 6 organic tree nuts
• Pair crackers or veggies with hummus, dairy-free cheese spreads, or yogurt-based dips for added protein

Shop even more kid-friendly snacks using Thrive Market’s shopping filters.

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Thrive Market Favorite Snacks for $5 or Less

Snacking well doesn’t have to stretch your grocery budget. With our affordable snack selection, it’s easy to stock up on satisfying snacks made with quality ingredients without spending more than $5 per item. From crunchy pantry staples to grab-and-go bites, these member-favorite snacks prove that eating well and saving money can go hand in hand.

Quick tip: Buying shelf-stable snacks in multipacks or pantry-friendly formats can help you save even more over time.

• These popcorn kernels offer a classic, budget-friendly snack with simple ingredients
• These trail mix blends provide protein and healthy fats at an accessible price point
• These rice cakes are perfect for pairing with spreads, dips, or cheese
• These fruit snacks deliver naturally sweet flavor with no artificial colors or flavors
• These snack bars make an easy option for busy days and on-the-go moments

Shop even more affordable finds in our Thrive Market Brand snacks selection and discover everyday favorites at a great value.

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Healthy Snack FAQs 

What are healthy snack swaps?

Healthy snack swaps are alternatives to traditional snack foods that use simpler ingredients and offer more nutritional value. Instead of highly processed chips, cookies, or candy, healthy snack swaps often include options with protein, fiber, and healthy fats—like nuts, popcorn, roasted legumes, or fruit-based snacks—to help support energy and satisfaction.

What are some healthy snack ideas for kids?

Healthy snack ideas for kids include snacks made with real food ingredients that are easy to eat and fun to enjoy. Family-friendly options like popcorn, fruit snacks made with real fruit, whole-grain crackers, yogurt-based snacks, and snack bars with oats and nut or seed butter can help fuel busy days without artificial colors or flavors.

What are healthy savory snacks?

Healthy savory snacks focus on salty or umami flavors while still offering balanced nutrition. Popular choices include roasted nuts, seeds, chickpeas, lentil snacks, popcorn, baked crackers, and jerky-style snacks. Many healthy savory snacks are also protein-rich, which can help keep you satisfied between meals.

What are some snacks with protein?

Snacks with protein help support fullness and steady energy. Examples include roasted chickpeas, nut mixes, cheese snacks, jerky, and snack bars with added protein from nuts or seeds.

How can I find affordable healthy snacks?

At Thrive Market, we know sticking to a grocery budget is important—and that includes your snack choices. If you’re looking for affordable healthy snacks, you might try fresh fruit and nut butters, popcorn with homemade seasonings, whole grain crackers or lentil chips, or rice cakes topped with cheese and lunchmeat. You may also try shopping for snacks in bulk to save extra money. 

What are some healthy snack options for the whole family?

Many family-friendly snacks are designed to appeal to both kids and adults (and may encourage adventurous eating in little ones!) Look for snacks with simple ingredient lists, balanced flavors, and a mix of nutrients like fiber and protein. Options like popcorn, crackers with dips, fruit snacks made from real fruit, and snack bars are easy to share across ages.

How do I choose healthier snacks while grocery shopping? 

To choose healthier snacks, start by checking the ingredient list and nutrition label. Look for snacks made with whole-food ingredients, minimal added sugars, and reasonable sodium levels. Pairing snacks that include protein and fiber can also help support satisfaction and balanced eating.