21 Delicious, Healthy, Vegan, High-Protein & Gluten-Free Summer Snacks

As the sun blazes and the temperatures soar, it's time to elevate your snack game and beat the summer heat with a burst of deliciousness! Whether you're lounging by the pool, working from home, or simply craving something light and refreshing, this article is your guide to the best summer snacks. We've curated an inviting selection of summer snack options that cater to every dietary preference, from vegan to gluten-free and protein-rich. So, let's explore some of the best summer snacks to enjoy with family and friends.

Healthy Ways To Snack During Summer

The best summer snacks are all about balance and versatility. They should be light yet filling, nutritious, and should reflect the bounty of the season. Summer is all about abundance, so enjoying fresh produce as much as possible is the way to go.

Consuming fresh fruit is a great way to stay hydrated while also getting a boost of essential nutrients, minerals and fibre. Research shows that fresh fruit consumption can also positively influence your health over time. A 30-year follow-up study published in 2020, found that the long-term consumption of fresh fruit was associated with a significant decrease in stomach cancer development.

Nuts are also a super healthy way to stay nourished during summertime. Enjoying fresh, roasted and even nut butters offers many health benefits. These include maintaining a healthy weight, balancing blood sugar and improving memory. Avocados are another classic summer fruit that makes for an easy and nutritious summer snack. They’re rich in polyphenols like lutein and zeaxanthin and are high in omega-3 fats, B vitamins, vitamin C and fibre

There are so many ways to make the most of summer snacking. Here are 21 of the best summer snacks to keep you nourished, energised and hydrated this summer.

Vegan Summer Snacks

Indulge in plant-based treats with these scrumptious vegan snacks. From comforting classics to creative concoctions, you'll have enough options to indulge all summer long.

Vegan Fruit Kebabs: Who knew that something so simple could taste so good? Colourful fruit kebabs are the perfect way to satisfy your sweet tooth and get a dose of vitamins and antioxidants.

Smoky Coconut Popcorn: Is there anything better than freshly popped popcorn? Why not kick it up with some spices like smoked paprika, chipotle chilli powder and garlic for a hint of summertime zing? 

Vegan Trail Mix: You can absolutely buy your own trail mix, however making it yourself is super easy as well. Combine your favourite vegan snacks like dried fruits, nuts, seeds, coconut flakes and dark chocolate chips, mix them up and voila - your perfect summer snack is ready! 

Avocado Chocolate Mousse: Sweet, creamy and gluten-free, a healthy chocolate mousse is a real winner! Whip up some avocado and dark chocolate for a delicious treat that's also healthy and nutritious.

A Jar full of trail mix

Gluten-Free Summer Snacks

For people with gluten sensitivities, finding the right snacks can be a challenge. But don't worry - these gluten-free options are just as delicious and nutritious as anything else you'll have during summer.

No-Bake Granola Bars: Craving something crunchy? Try no-bake granola bars as the perfect grab-and-go snack. Made with gluten-free oats, nut butter, honey, flax seeds and chocolate chips, they'll keep your energy levels up all day long! 

Gluten-Free Zucchini Chips: Oven-baked zucchini chips are a healthier version of potato fries and the perfect accompaniment for a light summer lunch. Dip them in your favourite sauce for a delicious meal or snack.

Gluten-Free Banana Bread: What's better than freshly baked banana bread? A homemade gluten-free version using almond flour and coconut sugar is a great way to indulge without any guilt. Enjoy it as an afternoon snack or breakfast treat.

Veggie Chips: Skip the potato chips this summer and try veggie chips instead. Or, make your own at home for a healthy and delicious gluten-free summer snack. 

High Protein Summer Snacks

It can be difficult to find snacks that are both tasty and high in protein. But with these options, you won't have to compromise on either flavour or nutrition. 

Hummus Veggie Wraps: Hummus is not only delicious; it's also packed with protein and fibre - the perfect combination for a summer snack. Add some crunchy veggies to wrap it up in a tortilla and you've got yourself an energising and tasty meal.

Tuna Salad Cups: This protein-rich classic is perfect for summer. Mix 1 can of responsibly sourced tuna with some whole egg mayo, lemon juice, finely chopped celery and shallots, and enjoy spoonfuls in gem lettuce cups. 

Edamame: These little soybeans are packed with protein and make for a perfect snack. You can enjoy them steamed, tossed with a little bit of sea salt, or chilled in a salad. Or for a ready-made alternative, crunchy and spicy wasabi peas are a must-have snack for your next summer BBQ.

Quinoa Salad: Quinoa is packed with protein and can be turned into a deliciously light salad. Mix cooked quinoa with diced veggies, chickpeas, and a tangy vinaigrette, and you've got a protein-rich snack that's perfect for summer.

Summer Smoothies & Sweet Treats

Cool down this summer with delectable smoothies and sweet treats that are packed with healthy ingredients.

Green Smoothie Bowl: Start your day off right with an energising green smoothie bowl. Just blend together frozen banana, spinach, almond butter and coconut milk for a yummy breakfast full of nutrients. 

Mango Madness Smoothie: Recharge your batteries with a fruity mango madness smoothie. Blend together rehydrated dried mango, banana, almond butter and coconut milk for a tropical beverage that's full of protein.

Frozen Yoghurt Bark with Fresh Berries: Satisfy your sweet tooth with some delicious frozen yoghurt bark. All you need is some natural yoghurt and fresh berries - pour them on a baking sheet, freeze for 6 hours and break them into pieces. Enjoy as an afternoon snack or dessert - it's sure to be a hit.

Chia Seed Pudding: Chia seeds are an excellent source of protein and fibre. Soak them in almond milk overnight, and in the morning you'll have a delicious chia pudding. Add some honey or maple syrup for sweetness, and top with fresh fruit. 

Hemp Seed, Chia Seed and Oat Bars: These muesli bars are full of protein, fibre and healthy fats. In a bowl, combine hemp seeds, chia seeds, oats, warm honey and coconut oil. Transfer the mixture to a slice tray and chill for 2 hours before slicing.

Fruit & Jelly Cups: Looking for a healthy treat that's also fun? Make your own fruit & jelly cups. Make them from instant packs (low sugar and naturally coloured, of course!) and add fresh raspberries, blackberries and diced mango. 

fruit salad in glass cups

Fresh & Fast Summer Snacks 

Sometimes you just don't have time to prepare a snack - but that doesn't mean you can't enjoy something delicious and nourishing! Here are some of the best fresh and fast snacks for summer. 

Fresh Fruit Salad: Nothing says summer like a vibrant fruit salad! Mix together diced pineapple, mango, kiwi and whatever else is in season. Add some honey and lime juice for sweetness, and you've got a simple yet nutritious snack.

Cucumber & Cream Cheese Pinwheels: Take your cucumber to the next level with some creamy pinwheels. Spread cream cheese onto thin slices of cucumber, top it off with a sprinkle of herbs and you have yourself a tasty snack that's light and refreshing. 

Homemade Peach Iced Tea: Take your iced tea game up a level with this homemade peach iced tea! Just mix together some green tea, honey and sliced peaches for a delicious beverage. Add slices of fresh lemon for an extra zesty kick. 

Summer Snacks Are Easy & Delicious

Summertime is a great time to experiment with fresh flavours and ingredients. Now that you have some delicious inspo for some of the best summer snack ideas, it's time to start snacking! From fresh fruit to tuna salad cups to peach iced tea, there are so many delicious and healthy options to choose from. Enjoy even more summer snack ideas with some tasty recipes below.


Avocado, Chocolate, and Hazelnut Mousse

This avocado, chocolate, and hazelnut mousse is a delicious and healthy dessert that's perfect for summer. It's vegan, gluten-free, and packed with healthy fats from the avocado and hazelnuts.


  • 2 ripe avocados
  • 1/2 cup of unsweetened cocoa powder
  • 1/3 cup of pure maple syrup
  • 1/4 cup of toasted hazelnuts
  • 1 teaspoon of pure vanilla extract
  • A pinch of salt
  • Fresh berries for topping (optional)


  1. Start by slicing the avocados in half and removing the pits. Scoop out the flesh and put it into a blender or food processor.
  2. Add the cocoa powder, maple syrup, vanilla extract, and a pinch of salt to the blender.
  3. Blend until the mixture is smooth and creamy. You may need to scrape down the sides of the blender a few times to ensure everything is well combined.
  4. In a dry pan over medium heat, toast the hazelnuts until they are golden brown and smell fragrant. Once toasted, set them aside to cool.
  5. Once cool, roughly chop the toasted hazelnuts and stir them into the mousse.
  6. Divide the mousse between four serving glasses or bowls, and place them in the fridge to set for at least 1 hour (or up to 24 hours if making ahead).
  7. When ready to serve, top the mousse with fresh berries and a sprinkle of the remaining toasted hazelnuts.

Frozen Yoghurt Bark with Fresh Berries

This frozen yoghurt bark with fresh berries is a cool and refreshing snack perfect for hot summer days. It's an easy, healthy treat that's loaded with antioxidants and probiotics, and it's also gluten-free.


  • 2 cups of Greek yoghurt
  • 2 tablespoons of honey or maple syrup
  • 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
  • A handful of fresh mint leaves (optional)


  1. Line a baking tray with baking paper.
  2. In a bowl, mix together the Greek yoghurt and honey until well combined. 
  3. Spread the yoghurt mixture evenly onto the lined baking tray. The layer should be about 1/2 inch thick.
  4. Sprinkle the mixed berries evenly over the top of the yoghurt layer.
  5. Optionally, scatter some fresh mint leaves over the top for an extra refreshing kick.
  6. Place the tray in the freezer for at least 3 hours, or until the yoghurt is completely frozen.
  7. Once frozen, break the yoghurt bark into pieces. It's now ready to serve.

Hemp Seed, Raspberry and Coconut Parfait 

This hemp seed, raspberry and coconut parfait is an easy and healthy snack that's perfect for summer.


  • 1/2 cup of Greek yoghurt
  • 2 tablespoons of hemp seeds
  • 1/2 cup of fresh raspberries
  • 2 tablespoons of shredded coconut
  • 1 tablespoon of honey or maple syrup (optional)


  1. Start by layering half of the Greek yoghurt at the bottom of your serving glass or jar.
  2. Sprinkle a tablespoon of hemp seeds over the yoghurt layer.
  3. Add half of the fresh raspberries on top of the hemp seeds.
  4. Sprinkle a tablespoon of shredded coconut on top of the raspberries.
  5. Repeat the layering process with the remaining yoghurt, hemp seeds, raspberries and finally the shredded coconut.
  6. Drizzle with honey or maple syrup if you prefer a touch of sweetness. 
  7. Serve immediately, or refrigerate for an hour if you prefer a chilled parfait.

Homemade Peach Iced Tea

This homemade peach iced tea is the perfect summer refreshment. With a hint of natural sweetness from ripe peaches and the refreshing flavour of green tea, it's a simple and delicious way to stay hydrated during the hot season.


  • 4 green tea bags
  • 4 ripe peaches
  • 1/2 cup of honey (optional)
  • 8 cups of water
  • Fresh mint leaves for garnish
  • Ice cubes


  1. Bring 4 cups of water to a boil in a large pot. Remove from heat and add the green tea bags. Let them steep for about 5 minutes. 
  2. While the tea is steeping, slice the peaches and remove the pits. Puree the peaches in a blender until smooth.
  3. In a large pitcher, combine the peach puree, steeped green tea, and honey if you prefer a touch of sweetness. Stir well until the honey is completely dissolved. 
  4. Add the remaining 4 cups of water to the pitcher and stir to combine.
  5. Refrigerate the peach iced tea for at least two hours or until it's chilled.
  6. To serve, fill glasses with ice cubes, pour the peach iced tea, and garnish with fresh mint leaves.

Vegan Peanut Butter and Banana Ice Cream

This vegan peanut butter and banana ice cream is a simple and healthy treat perfect for hot summer days. With only three ingredients, it's incredibly easy to prepare, and it's completely dairy-free and vegan.



  1. Peel and slice the bananas, then place them in an airtight container. Freeze for at least 2 hours or until completely solid.
  2. Once the bananas are frozen, place them in a food processor or blender.
  3. Add the peanut butter and maple syrup (if using) to the blender.
  4. Blend until the mixture is smooth and creamy, resembling the texture of soft serve ice cream. If the mixture is too thick, add a splash of plant-based milk to help it blend.
  5. You may serve it immediately for a soft-serve style ice cream, or transfer the mixture to an airtight container and freeze for an additional 2 hours for a more solid ice cream texture.
  6. Scoop out servings of the ice cream and enjoy. Remember, this is best enjoyed immediately but can be stored in the freezer for up to a week.

Article References

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Dabas, D., Shegog, R. M., Ziegler, G. R., & Lambert, J. D. (2013). Avocado (Persea americana) seed as a source of bioactive phytochemicals. Current pharmaceutical design19(34), 6133–6140. https://doi.org/10.2174/1381612811319340007

Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759

Farinon, B., Molinari, R., Costantini, L., & Merendino, N. (2020). The seed of industrial hemp (Cannabis sativa L.): Nutritional Quality and Potential Functionality for Human Health and Nutrition. Nutrients12(7), 1935. https://doi.org/10.3390/nu12071935

Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration. European journal of clinical nutrition64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111

Ma G. S. (2019). Zhonghua yu fang yi xue za zhi [Chinese journal of preventive medicine]53(4), 337–341. https://doi.org/10.3760/cma.j.issn.0253-9624.2019.04.001

Rondanelli, M., Nichetti, M., Martin, V., Barrile, G. C., Riva, A., Petrangolini, G., Gasparri, C., Perna, S., & Giacosa, A. (2023). Phytoextracts for Human Health from Raw and Roasted Hazelnuts and from Hazelnut Skin and Oil: A Narrative Review. Nutrients15(11), 2421. https://doi.org/10.3390/nu15112421

Yang, H., Zhang, S., Yan, H., Wang, J., Fan, J., Qiao, Y., & Taylor, P. R. (2020). Fresh fruit consumption may decrease the long-term risk of esophageal cancer mortality: A 30-year follow-up study in the Linxian Dysplasia Nutrition Intervention trial (NIT). Thoracic cancer11(7), 1918–1926. https://doi.org/10.1111/1759-7714.13482