Beach Friendly Snacks


By Danielle Staub, MS, RD, CDN 

Summer is not over yet—soak up the last few weeks with a trip to the beach and these fantastic beach friendly snacks! Snacking at the beach can easily be energizing, refreshing and of course very nourishing.  The key is planning ahead and making sure to bring the essentials. Here are some of my favorite beach friendly snacks.

If you have a cooler:

Veggies and Hummus

The great thing about vegetables is that they’re hydrating.  Celery is 96% water, bell peppers and broccoli are 91 % and carrots 87 % water.  Bring a light dip such as hummus or tatziki for extra protein and satiety. 

Jimaca and Watermelon Salad

Watermelon is extremely refreshing and a good source of vitamin A, B6, vitamin C & potassium. Jimaca is a root vegetable that contains the prebiotic inulin, which supports a healthy digestive system.  Combine with freshly squeezed orange or lemon juice with a sprig of fresh mint for an extra burst of flavor.

Quinoa Salad

I love getting creative with quinoa salads and take an “everything but the kitchen sink” approach since it is so versatile.  Quinoa salad is perfect for the beach since it is light and refreshing yet packed with protein and fiber to keep you feeling satisfied.  I like to add dried apricots and unsweetened cherries and top it with fresh mango and avocado for an even nicer rich flavor.  Toss with a dressing made with the zest and juice of one lemon, 3 tbsp. extra virgin olive oil, ¼ tsp. ground coriander, ¼ tsp. ground cumin, ¼ tsp. sweet paprika and salt and pepper to taste. Keep in a heavy duty Tupperware container to make sure it preserves the freshness and taste.

Greek Yogurt

This protein-packed snack will definitely keep you feeling satisfied while at the beach.  Choose plain, non-fat or 2% yogurt and add fiber-rich berries for extra sweetness and toasted pumpkin seeds for a nice crunch.

Mediterranean Sandwich

Simple petite sandwiches are a perfect beach “eat”.  Choose nutty high fiber wheat breads to fill with fresh vegetables, such as cucumber, tomato and hydrating lettuce instead of processed meats. Then spread 1-2 tbsp. roasted red pepper hummus to top it!   Almond butter and fresh strawberries are other great sandwich fillers.

You can also prepare simple Beach Bag Food such as roasted chickpeas, trail mix, snack bars, fresh fruit (such as banana, apple, pear or oranges) or kale chips to take to the beach.