9 Healthy Snacks for Seniors

By Andrea Cohen
Published 9/25/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
9 Healthy Snacks for Seniors
Photo Credit: Adobe Stock

As people age and enter their golden years, their nutritional needs often change. Many older adults don’t eat as much at meal times as they used to, so eating small, healthy snacks throughout the day can help them stay energized, keep their blood sugar steadier, and get the nutrients their bodies need. That’s why the best healthy snacks for seniors are full of good-for-you ingredients and are enjoyable to eat. They’re also simple to prepare.

Older adults also often live with conditions like heart disease, high blood pressure, or diabetes so it’s important to choose snacks that support the dietary guidelines recommended for these health conditions. Healthy snacks for senior citizens should ideally be low in sodium and sugar, while also supplying key nutrients like protein and fiber.

The chefs and dietitians at Health eCooks have created hundreds of healthy snack recipes made with simple, wholesome ingredients that are full of flavor and easy to prepare. Most are low in sodium and added sugar, high in fiber or protein, and made with healthy fats. That makes them great options when looking for healthy snacks for elderly adults, or for anyone who wants delicious snacks that support health and wellness, no matter what their age.

9 Healthy Snack Recipes for Seniors

Whether you're craving something sweet or savory, creamy or crunchy, we’ve selected some of our most popular healthy recipes for seniors that are ideal for a morning pick-me-up, light midday snack, or after-dinner treat. We’ve also included some healthy smoothies for seniors, since older adults sometimes find it easier to get their calories and nutrients in liquid form to supplement their smaller appetites.

  1. 01

    Banana Smoothie

    Heart Healthy Banana Smoothie
    Photo Credit: Shutterstock
    10 mins

    Blending bananas, oats, and yogurt creates a thick, satisfying smoothie that’s naturally sweet and filling. It’s a delicious option for older adults who want a snack that fuels without weighing them down.

    View Recipe
  2. 02

    Fig Bars

    Heart Healthy Fig Bars
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    With a soft, chewy texture, these bars are a wholesome way to satisfy a sweet tooth. They're easy to eat and provide fiber and whole grains, which support digestive and heart health.

    View Recipe
  3. 03

    Carrot Cake Protein Balls

    Carrot Cake Protein Balls
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    These bite-sized energy balls are made from carrots, almond flour, walnuts, oats, and protein powder, making them a perfect midday pick-me-up. They’re a no-fuss snack that keeps hunger at bay.

    View Recipe
  4. 04

    Mixed Berry Smoothie

    Heart Healthy Mixed Berry Smoothie
    Photo Credit: Adobe Stock
    5 mins

    Cool, creamy, and naturally sweet, this smoothie blends berries, banana, and yogurt for a nourishing and delicious drink. It's a refreshing choice for seniors who prefer something light and easy to sip.

    View Recipe
  5. 05

    Rice Pudding

    Heart Healthy Rice Pudding
    Photo Credit: Adobe Stock
    45 mins

    This comforting recipe offers a creamy texture and slightly sweet taste. It’s a good option for older adults who want to enjoy something indulgent while still getting some protein and calcium.

    View Recipe
  6. 06

    Peanut Butter and Berry Sandwich

    Heart Healthy Peanut Butter and Berry Sandwich
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    A playful spin on a classic, this sandwich layers fresh berries with peanut butter on a sandwich thin. It’s an easy-to-make snack that balances protein and fiber to help maintain steady energy.

    View Recipe
  7. 07

    Easy Fruit Salad

    Heart Healthy Easy Fruit Salad
    Photo Credit: iStock
    15 mins

    This medley of berries, mango, and grapes comes together effortlessly, resulting in a colorful and nutrient-rich snack that people of all ages can enjoy any time of day or night.

    View Recipe
  8. 08

    Blueberry Muffins

    Heart Healthy Blueberry Muffins
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    These moist muffins are made with whole wheat flour and blueberries, offering a better-for-you take on a bakery favorite. They’re ideal for seniors looking for a sweet snack that fits into a healthy eating plan.

    View Recipe
  9. 09

    Mini Quiches

    Heart Healthy Mini Quiches
    Photo Credit: Adobe Stock
    45 mins

    These savory little quiches are loaded with veggies and lean protein from egg whites and reduced-fat cheese. They're perfect for older adults who want a warm, satisfying snack that reheats in seconds.

    View Recipe

More Healthy Snacks for Elderly Adults

Looking for additional healthy recipes that can be enjoyed between meals to support the nutritional needs of older adults? Check out these blogs:

Health eCooks Cookbook on Amazon

Latest Blog Articles