Healthy Snack Recipes for Seniors and Elderly

A senior man, eating fresh salad side view. A mature male having healthy snacks, healthcare, and diet concept

Introduction

Discovering nutritionally balanced, efficient, and healthy snacks for the elderly is an excellent way to supplement the diets of those whose appetites and health are deteriorating. Many elderly people eat insufficient portions at meals, so snacks are an important part of their diet.

However, some seniors find it difficult to eat by themselves due to certain medical conditions. If this is the case, you may read our Guide to Selecting Adaptive Dinnerware for Those Who Have Trouble Eating for tips and recommendations.

Healthy snacks are ideal for a light meal or snack in the middle of the day. Particularly appealing to the elderly or seniors who like to nibble, pick at their food, or eat only small portions. That is why we have compiled a list of delicious, quick, and healthy snack recipes for them.

You may also check out our list of Elderly Nutrition Snacks Easy to Stock and Grab for more recommendations.

Healthy Snack Recipes for Seniors and Elderly

Making wise food choices entails considering not only breakfast, lunch, and dinner, but also snacks. If you or a loved one is experiencing a decrease in appetite or does not enjoy a large meal as much as you used to, healthy snacks throughout the day can be more likable and also convenient. Here are some healthy snacks that seniors and the elderly may enjoy. 

Chia Seeds Banana Sushi

Chia seeds. Chia word made from chia seeds. Selective focus

These chia, poppy seed, and honey banana sushi are full of nutrients and are the ideal way to snack on the right kind of food.

What you will need:

  1. 1 banana
  2. 1 tablespoon honey
  3. 1 tablespoon chia seeds
  4. 1 tablespoon poppy seeds

How to make it:

  1. Start making the Banana Chia Seeds Sushi as follows: Layer chia and poppy seeds on a surface lined with parchment paper.
  2. Peel the banana, leaving a 1-inch wide strip of skin on one side. Then, spread honey on top, covering the top and sides completely. Then sprinkle with poppy and chia seeds.
  3. Gently peel off the remaining banana skin, then slice it into 1/2-inch thick slices, just like sushi! Serve the Banana Chia Seeds Sushi immediately and enjoy a tasty and healthy treat.

Veggie Spring Rolls

Vegan Thai spring rolls on a plate

These vibrantly colored, crunchy, vegan-friendly vegetable spring rolls are perfect for a healthy afternoon snack.

What you will need for the spring rolls:

  1. 1 package of rice paper rounds
  2. 1 cucumber, thinly sliced
  3. 1 avocado, sliced
  4. Grated or julienned carrots
  5. 1/4 cup purple cabbage, thinly sliced
  6. Basil, to taste
  7. Cilantro, to taste
  8. Mint, to taste
  9. 1/2 lime
  10. 1 small jalapeño, sliced

For the sauce:

  1. 1/4 cup Soy sauce
  2. 1 tablespoon Sriracha, or to taste
  3. 1 tablespoon sesame oil, or to taste

How to make it:

  1. Soften rice paper sheets in warm water. Between 30 seconds and one minute. Process one sheet at a time, or they will all stick together.
  2. Put a rice paper sheet on a clean surface and fill it with a small amount of each ingredient. Experiment with different ingredient mixtures, and feel free to add lime juice and chili sauce if desired.
  3. Gently roll up the filling by folding both sides over. Serve with your preferred hot, spicy dipping sauce, and enjoy!

Baked Plantain Chips

Healthy Homemade Plantain Chips with Sea Salt

These Plantain Chips are baked rather than fried, making them a healthier snack alternative to potato chips.

What you will need:

  1. 2 plantains, green or semi-ripe
  2. 1 tablespoon of vegetable oil 
  3. 1/2 teaspoon of salt and pepper

How to make it:

  1. Prepare the baked plantain chips as follows: Preheat the oven to 360 degrees Fahrenheit (180 degrees Celsius). Peel and slice the plantains into 3 to 4-mm thick slices with a mandolin slicer.
  2. Brush plantain chips with vegetable oil and place them on a baking sheet. Bake for 10 minutes, then flip the chips over, brush with oil quickly, and return to the oven for 10 minutes more.
  3. Take the baked plantain chips out of the oven and season with salt and pepper to taste. Enjoy!

Banana Strawberry Frozen Yogurt

Yogurt with strawberries and banana in a glass. Pink background

This banana strawberry frozen yogurt is surprisingly creamy and smooth, and it’s completely healthy and sugar-free. With only three simple ingredients and no ice cream maker required, you’ll have a delicious ice cream substitute in no time!

What you will need:

  1. 2 bananas, sliced and frozen
  2. 1/2 cup frozen strawberries
  3. 2 tablespoons Greek yogurt
  4. Mint, for garnish (optional)

How to make it:

  1. In a food processor, combine all of the ingredients and blend until smooth. The consistency should be similar to softened ice cream.
  2. Place in a freezer-safe container and place in the freezer for at least 3 hours. Serve cold after scooping with an ice cream scoop.

Goat Cheese Grape Ball

Fresh goat cheese, nuts, and honey combine to create contrasting flavors and textures in one delectable bite.

What you will need:

  1. A bunch of your favorite grapes (red, green, or seedless)
  2. 1lb (450g) of soft goat cheese
  3. 1/3 cup of shelled hazelnuts + 1/3 cup shelled pistachios
  4. A jar of liquid honey

How to make it:

  1. Clean and dry the grapes. Hazelnuts and pistachios can be chopped or crushed in a blender.
  2. Next, roll the grapes in goat cheese pieces between your palms. Make sure that each grape is completely submerged in the cheese.
  3. Gently spread a dash of honey on each goat-cheese-covered grape before rolling it in chopped hazelnuts or pistachios. You can cut them in half or leave them whole. Refrigerate until ready to serve, or serve immediately with toothpicks.

Avocado Toasts with Creamy Peanut-Avocado Sauce

A top view of an avocado toast with tomatoes and seeds on a wooden table among flowers

Creamy, hearty, and nutritious— This delectable peanut avocado toast boasts the ideal balance of healthy fats, vitamins, and flavor.

What you will need:

  1. 2 ripe avocados + for the toasts
  2. 2 tablespoons olive oil
  3. 1/2 teaspoon salt
  4. 1/4 teaspoon black pepper
  5. 1/2 cup peanuts
  6. Juice of one 1/2 lime
  7. 1/2 cup water
  8. 2 slices of country bread
  9. Chopped scallion and cilantro, for garnish

How to make it:

  1. Combine avocado, peanuts, olive oil, salt, pepper, and lime juice in a blender. Blend until smooth and homogeneous, adding water as needed to achieve the desired texture.
  2. Toast the bread slices before spreading the avocado peanut sauce on top. Top with avocado slices and more crushed peanuts, scallions, and cilantro.

Strawberry Energy Balls

Sure, these strawberry energy bites are a great snack for when you need a pick-me-up throughout the day, but they’re also naturally sweet enough to satisfy any dessert craving!

What you will need:

  1. 1 1/4 cups of shredded coconut,  divided
  2. 1/2 cup of rolled oats 
  3. 1/2 cup of strawberries
  4. 1/2 cup of almonds 
  5. 4 dates, pit removed
  6. 1/4 cup of almond butter

How to make it:

  1. To make the strawberry balls, place 34 cups of shredded coconut in a food processor along with the remaining ingredients (strawberries, oats, almonds, dates, and almond butter). A high-speed process until the mixture is smooth and completely incorporated.
  2. Take 1 tablespoon of the mixture and shape it into a ball. Roll the ball in the shredded coconut to coat. Place on a baking sheet that has been lined with parchment paper. Rep with the rest of the strawberry mixture.
  3. Refrigerate the baking sheet for at least 2 hours before serving. Refrigerate the strawberry energy balls in an airtight container.

Fresh Strawberry Crostini with Honey and Balsamic

Chef cook prepares Italian bruschetta pours honey with strawberries, cheese, camembert, and brie, cooking by chef's hand. Authentic lifestyle image

These fresh strawberry crostini with honey and balsamic vinegar are a quick and easy snack that’s ideal for any moment this summer!

What you will need:

  1. 1 pint of fresh strawberries
  2. 1 cup ricotta (or any cream cheese)
  3. 2 tablespoons finely chopped basil leaves
  4. 1 tablespoon finely chopped chives
  5. 1 French baguette or similar artisan country bread, cut in 1/2 inch-thick slices (8-10 slices)
  6. 2-3 tablespoons of balsamic vinegar
  7. 1/4 cup of honey
  8. Salt and pepper to taste

How to make it:

  1. Slice the strawberries. Place aside. Combine the ricotta, basil, and chives in a small mixing bowl. Set aside after thoroughly mixing.
  2. Toast bread in a toaster or under your oven’s broiler (or on the grill if you prefer) until golden brown.
  3. Layer each piece of toast with herbed cheese and sliced strawberries to make crostini. Drizzle with honey and balsamic vinegar and season with salt and pepper. Before serving, garnish with snipped chives and chopped basil. Enjoy!

Roasted Parmesan Asparagus

parmesan and breadcrumbs on green asparagus

Crisp asparagus crusted with parmesan, breadcrumbs, and spices and baked until golden. With a soft-boiled egg, these finger foods make an enjoyable and delicious snack.

What you will need: 

  1. 1 bunch of asparagus (10-12), trimmed
  2. 1 1/2 oz (45g) parmesan, grated
  3. 1 egg, lightly whisked
  4. 5 tablespoons breadcrumbs
  5. Cayenne pepper (optional)
  6. A pinch of salt and pepper
  7. 2 large eggs

How to make it:

  1. Set the oven to 400°F (200°C) and place the beaten egg in a shallow dish. Breadcrumbs, parmesan, cayenne pepper, salt, and pepper should be combined in a separate shallow dish.
  2. Cook asparagus in boiling water for 7 minutes. Pat dry after draining. Dip each asparagus spear in the egg, then in the breadcrumb mixture, and arrange on a baking sheet. Place into the oven and top with any remaining parmesan and breadcrumbs.
  3. After 7 minutes, reduce the oven temperature to 325°F (170°C). With a spatula, flip the asparagus and roast for another 7 minutes, or until the breadcrumb is crisp and golden.
  4. While the asparagus is baking, put both eggs in a medium-sized saucepan and cover with cold water. Heat the water over high heat until it reaches a boil. Turn off the heat and set the eggs aside for 3 minutes. Remove from the water after 3 minutes and serve immediately with the asparagus.

Fudgy Pumpkin Oats Chocolate Bites

Healthy organic energy granola bites with nuts, cacao, banana, and honey - vegan vegetarian raw snack or meal

Roll these pumpkin oats chocolate bites for a healthy and quick snack that you can eat on the go. They are truly delicious, and honey naturally sweetens the recipe just enough to eliminate the need for additional sugar, ginger, and cinnamon to provide the extra kick that makes all the difference!

What you will need:

  1. 1 cup pumpkin puree
  2. 1 cup quick-cooking oats
  3. 1 knob ginger, grated
  4. 2 tablespoons honey
  5. 1 teaspoon ground cinnamon
  6. A pinch of salt
  7. 1 cup semi-sweet chocolate chips

How to make it:

  1. Combine pumpkin puree and grated ginger in a small mixing bowl. Then combine the oats, honey, and pumpkin puree in a mixing bowl with the ginger, cinnamon, and salt. To combine, combine everything thoroughly. Scrape down the sides of the bowl and combine once more. Refrigerate for 15 minutes, covered.
  2. Lay parchment paper on a cookie sheet. Portion out the dough with a cookie scoop and place it on the prepared cookie sheet. Form the dough into small balls.
  3. Chocolate should be melted slowly and gently in the microwave or a double boiler until smooth. Roll each pumpkin and oat ball in the chocolate with two forks until covered. Scoop the ball out with a fork and let the excess chocolate drip off. Place the chocolate-covered ball on parchment paper and chill until the chocolate has hardened. Keep it in the refrigerator in a plastic box.

Chocolate Coconut Pineapple Pops

You’ll adore the juicy goodness of pineapple, especially when combined with the lush bittersweet flavor of dark chocolate and crisp coconut. This healthy snack will undoubtedly appeal to seniors and the elderly!

What you need:

  1. 1/2 pineapple 
  2. 4 ounces of semi-sweet baking chocolate
  3. Toasted shredded coconut

How to make it:

  1. Create the Chocolate Coconut Pineapple Pops as follows: Using a large knife, cut 1/2-inch pineapple slices. Hollow out the core and trim the edges before cutting small triangles. Fill each pineapple triangle with a lollipop stick. Place aside.
  2. Melt chocolate in a bowl in 30-second increments in the microwave; two steps should suffice. Using a wooden spoon, smooth out the mixture.
  3. Place each triangle on a baking sheet lined with parchment paper and coat halfway with melted chocolate. Top with toasted shredded coconut. Allow the Chocolate Coconut Pineapple Pops to set in the fridge before serving. Enjoy!

Conclusion

The elderly and senior citizens can better ensure that they meet their nutrient requirements by selecting nutritious and wisely balanced snacks. The following are some easy snacks that are good for them to eat because they are nutritious. These tasty and nutritious snack recipes are simple to make, require little chewing and swallowing effort, and have a pleasant flavor!

When seniors are cooking for themselves, there are times when they find it challenging to open jars and cans. If this is the case, you may check out our Best Easy Jar Openers for Arthritic Hands for options and recommendations.