When summer hits, you need to find every way possible to help you stay hydrated and refreshed. So, when I am looking for something to keep me cool, I turn to my favorite cold summer snacks.

Here, you’ll find 21 delicious, healthy, and easy-to-make snacks that will help you beat the heat and stick to your dietary goals. From fruity delights to high protein options, there is something for everyone.

1. Strawberry Yogurt Bites

These sweet and refreshing yogurt bites are so simple to make and incredibly delicious. They are made with creamy Greek yogurt, juicy strawberries, and crunchy granola topping.

This treat is not only low in calories (54 calories per serving), but it’s also great for the entire family.

Per Serving:

• Calories: 54
• Fats: 2g
• Protein: 3.1g
• Carbs: 6.1g
• Fiber: 1g
• Sugar: 2.9g

2. Raspberry Chia Pudding with Cottage Cheese

Imagine the tanginess of raspberries mixed with the creaminess of cottage cheese. The end result is this high-fiber chia pudding.

It’s loaded with 16 grams of protein, making it a perfect pre- or post-workout treat, ideal for those who have a sweet tooth but have a health goal in mind.

Per Serving:

• Calories: 316
• Fats: 16g
• Protein: 15g
• Carbs: 31g
• Fiber: 13g
• Sugar: 14g

3. Chicken Salad Bites

For those who prefer snacking on savory things, these high-protein chicken salad bites are the way to go. They are served on cucumber slices to add some crunch.

These delicious bites are keto-friendly and packed with flavor.

Per Serving:

• Calories: 137
• Fats: 6.7g
• Protein: 16g
• Carbs: 2.3g
• Fiber: 0.4g
• Sugar: 1.1g

4. Frozen Yogurt Bark

Ice cream and summer go together. But what if you are looking for something healthier?

Replace that high-calorie ice cream with this frozen yogurt bark. It’s fruity, creamy, and guilt-free. Perfect for a refreshing afternoon snack.

Per Serving:

• Calories: 57
• Fats: 2.1g
• Protein: 3.5g
• Carbs: 6.7g
• Fiber: 0.8g
• Sugar: 5.5g

5. Goat Cheese Stuffed Dates

Looking for something to impress your guests? This powerful combo of sweet and savory might just do that!

Filled with creamy goat cheese and topped with coconut flakes and blueberries, each bite you take is indulgent and difficult to resist.

Per Serving:

• Calories: 123
• Fats: 3.7g
• Protein: 2.8g
• Carbs: 22g
• Fiber: 2.3g
• Sugar: 19g

6. Frozen Banana Snacks

Do you have some ripe bananas and don’t know what to do with them? Transform them into frozen delights dipped in nut butter or dark chocolate.

These frozen banana snacks are easy to make and highly versatile, allowing you to customize them based on your preferences. With only 78 calories per serving, these will give you the energy you need to do all your summer activities.

Per Serving:

• Calories: 78
• Fats: 4g
• Protein: 1.6g
• Carbs: 10g
• Fiber: 1.3g
• Sugar: 5.5g

7. Tuna Cucumber Boats

Summer is the perfect time to enjoy a light, refreshing meal like these tuna cucumber boats. They are low in calories and high in protein, making them a good option for a quick lunch or snack.

And, they make a great option when you are looking to pack something easy and highly filling for your next picnic.

Per Serving:

• Calories: 118
• Fats: 0.7g
• Protein: 21g
• Carbs: 6.4g
• Fiber: 1.1g
• Sugar: 3.3g

8. Ham Roll Ups

If you need a quick, easy grab-and-go snack (or a post-workout option), these ham roll-ups are the answer. They are packed with protein and healthy fats, giving you that much-needed energy.

They are low in calories (176 calories per serving) and high in protein (16 grams per serving). Perfect for those following a keto diet plan.

Per Serving:

• Calories: 176
• Fats: 12g
• Protein: 16g
• Carbs: 2.1g
• Fiber: 0.3g
• Sugar: 1g

9. Strawberry Chia Pudding

Indulge your sweet tooth with this guilt-free strawberry chia pudding. This creamy treat is not only delicious but also packed with fiber, making it a filling snack or breakfast option.

And, you can try experimenting with other berries (like blueberries, raspberries, or blackberries) to switch things up.

Per Serving:

• Calories: 250
• Fats: 8.2g
• Protein: 5.7g
• Carbs: 40g
• Fiber: 11g
• Sugar: 21g

10. Healthy Apple Nachos

My family loves nachos. But they are not a healthy snack to have every day.

So, when I am looking to treat them to a nice comforting meal, I make these healthy apple nachos. They are made with crisp apple slices topped with nut butter, nuts, and a sprinkle of chocolate.

Very tasty and nutritious!

Per Serving:

• Calories: 315
• Fats: 20g
• Protein: 7.2g
• Carbs: 32g
• Fiber: 6g
• Sugar: 21g

11. Ham Roll Ups with Cream Cheese

These ham and roll-ups made with creamy and delicious cream cheese are a quick and satisfying snack loaded with protein. They are ideal for on-the-go or as a party appetizer.

And, they are very versatile, allowing you to make different variations depending on preferences and dietary needs.

Per Serving:

• Calories: 140
• Fats: 9.1g
• Protein: 13g
• Carbs: 2.3g
• Fiber: 0.2g
• Sugar: 1.3g

12. Mexican Bean Salad

This Mexican bean salad is not just delicious but also packed with nutritional benefits. It’s high in fiber and protein, helping you stay satiated for a long time.

And, if you love Mexican flavors, this has everything you love. Beans, corn, cherry tomatoes, red onion, bell peppers, and cilantro, all mixed in one bowl.

Per Serving:

• Calories: 287
• Fats: 10g
• Protein: 12g
• Carbs: 39g
• Fiber: 13g
• Sugar: 4.7g

13. Mango Avocado Salad

Get a taste of Latin flavors with this mango avocado salad. Packed with creamy avocado and the sweetness of fresh mango, this salad offers a delightful balance of flavors and textures.

So, if you are looking to replace your boring green salad with something bolder, this is the way to go.

Per Serving:

• Calories: 312
• Fats: 20g
• Protein: 5.2g
• Carbs: 35g
• Fiber: 13g
• Sugar: 18g

14. Guacamole

Source: saltandlavender.com

Nothing beats a classic guacamole, and this recipe is as fresh and authentic as it gets. It’s perfect to have with chips, tacos, or as a side.

I know this is going to be a crowd-pleaser.

Per Serving:

• Calories: 168
• Fats: 15g
• Protein: 2g
• Carbs: 10g
• Fiber: 7g
• Sugar: 2g

15. Acai Bowl

Source: theforkedspoon.com

Start your day with a colorful and nutrient-packed acai bowl. This is the ultimate breakfast or snack to keep you energized and refreshed during summer.

And, you can always modify the toppings to what you have available or your preferences.

Per Serving:

• Calories: 248
• Fats: 10g
• Protein: 7g
• Carbs: 29g
• Fiber: 7g
• Sugar: 20g

16. Turkey Roll Ups

Source: dinneratthezoo.com

These turkey roll-ups are a quick and healthy snack. Perfect when you don’t have a lot of time on your hands.

Made with turkey, cheese, and fresh veggies, all rolled into one bite-sized snack. They are both delicious and nutritious. Try playing around with different cheese and veggie options!

Per Serving:

• Calories: 256
• Fats: 12g
• Protein: 18g
• Carbs: 16g
• Fiber: 1g
• Sugar: 1g

17. Cherry Tomato Salad

Source: theforkedspoon.com

Simple yet bursting with flavor, this cherry tomato salad is the perfect dish for any summer occasion. Imagine each bite giving you a taste of juicy tomatoes, fresh herbs, and a light dressing.

This dish is going to be an instant hit at your next party!

Per Serving:

• Calories: 172
• Fats: 14g
• Protein: 2g
• Carbs: 12g
• Fiber: 2g
• Sugar: 7g

18. Berry Fruit Salad

Source: dinneratthezoo.com

This vibrant berry fruit salad is loaded with colorful, juicy berries for a naturally sweet and refreshing snack (or dessert). While it’s perfect for summer, know that you can have it any time during the year!

Quick tip: It also makes a great 4^th of July option!

Per Serving:

• Calories: 113
• Fats: 1g
• Protein: 1g
• Carbs: 27g
• Fiber: 5g
• Sugar: 20g

19. Pico De Gallo

Source: saltandlavender.com

Fresh, zesty, and versatile, pico de gallo is a Latin staple made with ripe tomatoes, onions, cilantro, and lime juice. Use it as a refreshing dip, topping, or as a side dish.

This simple, yet incredibly delicious recipe can elevate any dish.

Per Serving:

• Calories: 25
• Fats: 0.2g
• Protein: 1g
• Carbs: 6g
• Fiber: 1g
• Sugar: 3g

20. Layered Pesto Dip

Source: twohealthykitchens.com

Want to elevate your traditional pesto dip? This layered pesto dish is made with creamy cheese, vibrant pesto, and fresh tomatoes.

Dip a pit chip or a cracker in this dip for the ultimate gastronomical experience.

Per Serving:

• Calories: 28
• Fats: 2g
• Protein: 1g
• Carbs: 3g
• Fiber: 1g
• Sugar: 0g

21. Watermelon Feta Bites

Source: yummymummykitchen.com

Enjoy a combination of sweet and savory with these watermelon feta bites. These are perfect for summer gatherings or when you want to give your family a quick and refreshing snack.

The best thing is that they only have 105 calories per serving! 

Per Serving:

• Calories: 105
• Fats: 4g
• Protein: 3g
• Carbs: 13g
• Fiber: 0g
• Sugar: 11g