After-School Refuel

These 5 dietitian-approved recipes will boost your energy—and your kitchen skills.

October 2026

By Chava Pearl Lansky

You ate breakfast at 6:30. Your lunch period was at 11:30. After school, you have track practice, a cello lesson, and a history paper to start before dinner at 7:00. How will you make it through?

The answer, of course, is a snack. “Adolescents are growing rapidly and need fuel at regular intervals,” says dietitian Erica Leon. “Snacks shouldn’t be thought of as ‘extras.’ They’re mini meals that help teens get through the day. They should be filling.” And snacks do more than just keep your stomach from rumbling. “Snacks support energy, mood, concentration, and physical activity,” explains Leon.

But not all snacks are created equal. It can be tempting to just reach for whatever’s nearby, whether that’s an apple, chocolate bar, or cheese stick. But Leon says that the key to a nourishing snack is to combine at least three macronutrients (the foundational nutrients your body requires in large amounts): a carbohydrate, fiber, and either fat or protein. “The carb is for energy, the fiber keeps you feeling full for longer, and the fat or protein provides staying power,” says Leon.

This trifecta of macronutrients is available in plenty of packaged snacks. But making your own snacks at home is often a healthier choice. You can also save money and customize what you eat to your tastes. Plus, becoming comfortable in the kitchen is great practice for living independently.

These five recipes are perfect for munching on as soon as you get home or for packing into your backpack to enjoy on the go.

You ate breakfast at 6:30. Your lunch period was at 11:30. You have track practice and a cello lesson after school. And you have a history paper to start. That’s all before dinner at 7:00. How will you make it through?

The answer? A snack, of course. “Adolescents are growing rapidly and need fuel at regular intervals,” says dietitian Erica Leon. “Snacks shouldn’t be thought of as ‘extras.’ They’re mini meals that help teens get through the day. They should be filling.” And snacks don’t just keep your stomach from rumbling. “Snacks support energy, mood, concentration, and physical activity,” says Leon.

But not all snacks are created equal. It can be easy to just reach for whatever’s nearby. That may be an apple, chocolate bar, or cheese stick. But Leon knows the key to a good snack. It should contain at least three macronutrients. They’re the nutrients your body needs in large amounts. They include a carbohydrate, fiber, and either fat or protein. “The carb is for energy,” says Leon. “The fiber keeps you feeling full for longer. And the fat or protein provides staying power.”

This mix of macronutrients is in plenty of packaged snacks. But you can also make your own at home. It’s often a healthier choice. You can also save money and alter what you eat to your tastes. Plus, learning to cook is great practice for the future.

Here are five great snack recipes. Munch them on as soon as you get home. Or pack them in your backpack to enjoy on the go.

Tomato Cheddar Egg Muffins

Anna Janecka/Getty Images

Try these muffins to enjoy eggs beyond breakfast. “Chopped veggies are a great source of fiber, and the cheese and eggs are the protein,” says Leon. To round out the snack with a carbohydrate, enjoy with crackers or fruit.

^{Makes 12 muffins}

INGREDIENTS

Cooking spray
10 large eggs
1/4 cup milk
1 cup cheddar cheese, shredded
1 cup tomatoes, chopped
3 scallions (Tip: Just use the white and light green part of the scallions.)
1/2 tsp salt
Ground black pepper

INSTRUCTIONS

Preheat oven to 350° F.
Coat a muffin tin with cooking spray.
Chop the tomatoes and slice the scallions.
Distribute the cheese evenly between the muffin cups, then do the same with the vegetables.
Crack the eggs into a medium mixing bowl and add the milk. Season with salt and pepper. Whisk until ingredients are fully combined. Pour into each muffin cup, distributing evenly.
Bake for 25 minutes, or until muffins are set through and no raw egg is visible.

Variation: Swap out cheddar and tomatoes for whatever vegetables and cheese you have available, playing with your favorite flavor combinations.

Tomato Cheddar Egg Muffins

Anna Janecka/Getty Images

Try these muffins. And enjoy eggs beyond breakfast. “Chopped veggies are a great source of fiber, and the cheese and eggs are the protein,” says Leon. Eat with crackers or fruit to add carbohydrates.

^{Makes 12 muffins}

INGREDIENTS

Cooking spray
10 large eggs
1/4 cup milk
1 cup cheddar cheese, shredded
1 cup tomatoes, chopped
3 scallions (Tip: Just use the white and light green part of the scallions.)
1/2 tsp salt
Ground black pepper

INSTRUCTIONS

Preheat oven to 350° F.
Coat a muffin tin with cooking spray.
Chop the tomatoes. Slice the scallions.
Add the cheese evenly between the muffin cups. Then do the same with the vegetables.
Crack the eggs into a medium mixing bowl. Add the milk. Season with salt and pepper. Whisk until ingredients are fully mixed. Pour evenly into each muffin cup.
Bake for 25 minutes. Or until muffins are set through. You shouldn’t see any raw egg.

Variation: Swap out cheddar and tomatoes. Use other vegetables and cheese you have on hand. Play around with your favorite flavor combos.

No-Bake Cookie Balls

iStockPhoto/Getty Images

Craving cookies? These energy ball alternatives are packed with nutrients. And you don’t even need to turn on the oven to make them. “This is a perfect snack that's balanced in every single way,” says Leon. “You’re getting protein and fat from the peanut butter. And oats are high in fiber, which helps with digestion. A lot of people don’t get enough fiber.”

^{Makes roughly 20 balls}

INGREDIENTS

1 cup old-fashioned rolled oats
3/4 cup unsweetened peanut butter
1/4 cup honey
1 tsp vanilla extract
1/2 cup mini chocolate chips

(Tip: You can use regular chocolate chips, but they make it harder to roll the balls.)

INSTRUCTIONS

Combine oats, peanut butter, honey, vanilla extract, and chocolate chips in a medium bowl, and mix with a spatula or your hands to combine.
Roll mixture into 1-inch balls. (Tip: If batter is too sticky to handle, chill in the refrigerator and then try again.)
Place cookie balls on a large plate or baking sheet and refrigerate for an hour. Store in a bag or an airtight container in the refrigerator or freezer.

Variation: Add chia seeds, chopped nuts, or dried fruit.

No-Bake Cookie Balls

iStockPhoto/Getty Images

Craving cookies? These energy balls make a good alternative. And they’re packed with nutrients. Plus, you don’t even need to turn on the oven to make them. “This is a perfect snack that's balanced in every single way,” says Leon. “You’re getting protein and fat from the peanut butter. And oats are high in fiber, which helps with digestion. A lot of people don’t get enough fiber.”

^{Makes roughly 20 balls}

INGREDIENTS

1 cup old-fashioned rolled oats
3/4 cup unsweetened peanut butter
1/4 cup honey
1 tsp vanilla extract
1/2 cup mini chocolate chips

(Tip: You can use regular chocolate chips, but they make it harder to roll the balls.)

INSTRUCTIONS

Add oats, peanut butter, honey, vanilla extract, and chocolate chips in a medium bowl. Mix with a spatula or your hands to combine.
Roll mixture into 1-inch balls. (Tip: Batter may be too sticky to handle. Chill it in the refrigerator. Then try again.)
Place cookie balls on a large plate or baking sheet. Refrigerate for an hour. Store in a bag or an airtight container. Place in the refrigerator or freezer.

Variation: Add chia seeds, chopped nuts, or dried fruit.

Hummus With Veggies

Magda Tymczji/Getty Images

With just a can of chickpeas and a blender, homemade hummus is easily within reach. “Chickpeas are a source of both protein and carbohydrates, and they’re high in fiber,” says Leon. The key ingredient is tahini, a Middle Eastern sesame seed paste available at most major grocery stores.

INGREDIENTS

1 can chickpeas
1/4 cup tahini (Tip: Tahini settles, and the oil rises to the top. Stir to reincorporate.)
2 tbsp extra virgin olive oil
2 tbsp lemon juice
1 garlic clove
2 tbsp water
Salt, to taste
Veggies to dip: Try baby carrots, cherry tomatoes, or sliced
cucumbers, celery, radishes, or bell peppers.

INSTRUCTIONS

Open the can of chickpeas and drain in a colander
(a bowl-like utensil used to drain food). Add to a blender
or food processor.
Chop the garlic clove and add it to the blender along with the tahini, olive oil, lemon juice, and water.
Blend until smooth. Add salt to taste.
Transfer hummus to a bowl, then dip in veggies and enjoy.

Variation: Try sprinkling the hummus with cumin, sumac, paprika, or the Middle Eastern spice blend za'atar.

Hummus With Veggies

Magda Tymczyj/Getty Images

Homemade hummus is easily within reach. You just need a can of chickpeas and a blender. “Chickpeas are a source of both protein and carbohydrates,” says Leon. “And they’re high in fiber.” The key ingredient is tahini. It’s a Middle Eastern sesame seed paste. You’ll find it at most major grocery stores.

INGREDIENTS

1 can chickpeas
1/4 cup tahini (Tip: Tahini settles, and the oil rises to the top. Stir to reincorporate.)
2 tbsp extra virgin olive oil
2 tbsp lemon juice
1 garlic clove
2 tbsp water
Salt, to taste
Veggies to dip: Try baby carrots, cherry tomatoes, or sliced
cucumbers, celery, radishes, or bell peppers.

INSTRUCTIONS

Open the can of chickpeas. Drain in a strainer. Add to a blender or food processor.
Chop the garlic clove. Add
it to the blender along with
the tahini, olive oil, lemon juice, and water.
Blend until smooth. Add salt to taste.
Move the hummus to a bowl. Then dip in veggies and enjoy.

Variation: Try sprinkling the hummus with cumin, sumac, paprika, or the Middle Eastern spice blend za'atar.

Homemade Uncrustables

Bianca Alexis

You might know Uncrustables as a lunchbox staple for kids. But they’re also a favorite of professional athletes. According to The New York Times, in 2023, players on National Football League teams consumed roughly 4,000 Uncrustables a week. “There’s fiber in the bread, and fat and protein in the nut butter,” says Leon.

INGREDIENTS

2 slices of soft whole-wheat sandwich bread (Tip: Make sure the bread is soft. If it’s too dry, you’ll have trouble sealing your sandwich.)
Spreadable nut butter
Jam or banana slices

INSTRUCTIONS

Roll out the slices of bread with a rolling pin or metal water bottle to flatten them slightly.
Use the open end of a glass to punch out circles in the center of both slices.
Spread a layer of nut butter on one bread round followed by jam or banana slices, leaving a half-inch circle around the edge. (Don’t use too much filling, as it can overflow.)
Place the second round on top and use the tines of a fork to press down gently around the edge of both slices, sealing the sandwich.

Variation: Want a warm snack? Melt a dab of butter in a frying pan over medium-high heat. Cook your sandwich for one minute per side, flipping halfway through with a spatula.

INGREDIENTS

2 slices of soft whole-wheat sandwich bread (Tip: Make sure the bread is soft. If it’s too dry, you’ll have trouble sealing your sandwich.)
Spreadable nut butter
Jam or banana slices

INSTRUCTIONS

Roll out the slices of bread. Use a rolling pin or metal water bottle. Just flatten them slightly.
Use the open end of a glass. Punch out circles in the center of both slices.
Spread a layer of nut butter on one bread round. Follow with jam or banana slices. Leave a half-inch circle around the edge. (Don’t use too much filling. It can overflow.)
Place the second round on top. Use a fork to press down gently around the edge of both slices. This seals the sandwich.

Variation: Want a warm snack? Melt a dab of butter in a frying pan over medium-high heat. Cook your sandwich for one minute per side. Flip halfway through with a spatula.

Homemade Uncrustables

Bianca Alexis

You might know Uncrustables. They're a lunchbox staple for kids. But they’re also a favorite of professional athletes. Players on National Football League teams ate about 4,000 Uncrustables a week in 2023. That’s according to The New York Times. “There’s fiber in the bread, and fat and protein in the nut butter,” says Leon.

INGREDIENTS

2 slices of soft whole-wheat sandwich bread (Tip: Make sure the bread is soft. If it’s too dry, you’ll have trouble sealing your sandwich.)
Spreadable nut butter
Jam or banana slices

INSTRUCTIONS

Roll out the slices of bread. Use a rolling pin or metal water bottle. Just flatten them slightly.
Use the open end of a glass. Punch out circles in the center of both slices.
Spread a layer of nut butter on one bread round. Follow with jam or banana slices. Leave a half-inch circle around the edge. (Don’t use too much filling. It can overflow.)
Place the second round on top. Use a fork to press down gently around the edge of both slices. This seals the sandwich.

Variation: Want a warm snack? Melt a dab of butter in a frying pan over medium-high heat. Cook your sandwich for one minute per side. Flip halfway through with a spatula.

Fruit Kebabs With Yogurt Dip

iStockPhoto/Getty Images

Unleash your inner artist by experimenting with fruit combinations and patterns. “Fruit and yogurt is a wonderful snack,” says Leon. “The fruit provides fiber, and yogurt has calcium, vitamin D, protein, and fat.”

INGREDIENTS

Fruit in bite-sized pieces (Try whole berries and grapes; clementine or banana slices; or honeydew, cantaloupe, kiwi, or pineapple cut into cubes.)
1/2 cup plain 2% or full-fat yogurt
1 tbsp lemon juice (Tip: Fresh lemon juice is often
much sweeter and less acidic than bottled. If you can, cut open a fresh lemon and squeeze it.)
1 tbsp honey
Ground cinnamon

INSTRUCTIONS

Mix yogurt, lemon juice, and honey together in a small bowl. Sprinkle cinnamon on top.
Wash and cut fruit into desired size and then arrange on wooden skewers.

Variation: Use the flavorings you have. You can substitute maple or agave syrup for honey, or add vanilla extract instead of lemon juice. Don’t have skewers? Make a fruit salad and use a toothpick or fork for dipping.

Fruit Kebabs With Yogurt Dip

iStockPhoto/Getty Images

Unleash your inner artist. Play with fruit combos and patterns. “Fruit and yogurt is a wonderful snack,” says Leon. “The fruit provides fiber, and yogurt has calcium, vitamin D, protein, and fat.”

INGREDIENTS

Fruit in bite-sized pieces (Try whole berries and grapes; clementine or banana slices; or honeydew, cantaloupe, kiwi, or pineapple cut into cubes.)
1/2 cup plain 2% or full-fat yogurt
1 tbsp lemon juice (Tip: Fresh lemon juice is often
much sweeter and less acidic than bottled. If you can, cut open a fresh lemon and squeeze it.)
1 tbsp honey
Ground cinnamon

INSTRUCTIONS

Mix yogurt, lemon juice, and honey together in a small bowl. Sprinkle cinnamon on top.
Wash and cut fruit into bite-sized pieces. Then place on wooden skewers.

Variation: Use the flavorings you have. You can use maple or agave syrup instead of honey. Or add vanilla extract instead of lemon juice. Don’t have skewers? Make a fruit salad. Then use a toothpick or fork for dipping.

Kitchen Measurements

These basic kitchen tools can help you measure ingredients accurately and follow recipes to a tee.

Liquid Measuring Cup: Made of glass or plastic, this tool is designed for measuring pourable ingredients like water, milk, and oil. They range from 1/4 cup to 4 cups.

Dry Measuring Cup: These metal or plastic cups are for dry ingredients like flour and sugar and usually come in a set of four separate cups for 1/4, 1/3, 1/2, and 1 cup. Once you fill the cup, level the top with a knife for an exact amount.

Measuring Spoons: This collection of spoons is for measuring small quantities of ingredients like spices and flavorings. They include fractions of teaspoons (abbreviated to tsp) and tablespoons (abbreviated to tbsp).

Kitchen Measurements

These basic kitchen tools can help you measure ingredients accurately and follow recipes to a tee.

Liquid Measuring Cup: Made of glass or plastic, this tool is designed for measuring pourable ingredients like water, milk, and oil. They range from 1/4 cup to 4 cups.

Dietitian Erica Leon’s Snack Do’s and Don’ts

Courtesy of Erica Leon

DON'T avoid carbohydrates. “A lot of teens are really concerned about carbohydrates, but they shouldn’t be afraid,” says Leon. “Carbs are our bodies’ preferred source of fuel.”

DO snack when you’re hungry. “When you don’t eat regularly, you lose the capacity to tell when you’re hungry and when you’re full,” says Leon. “Most people will need to eat something every three or four hours.”

DON’T think of snacks as “good” or “bad.” “This creates unnecessary anxiety around food,” says Leon. “Snacks are just foods that meet different needs. Some snacks are more filling, some are convenient, some are fun, some are perfect before sports. There’s room for all of it.”

DO eat packaged snacks if they’re what’s available. “There’s nothing wrong with having a packaged snack,” says Leon. Just keep an eye on the nutrition label—if something is very high in sugar or sodium, make sure that’s not the case with the other food you eat that day.

Dietitian Erica Leon’s Snack Do’s and Don’ts

Courtesy of Erica Leon

DON'T avoid carbohydrates. “A lot of teens are really concerned about carbohydrates, but they shouldn’t be afraid,” says Leon. “Carbs are our bodies’ preferred source of fuel.”