If you’re trying to heal your body from adrenal issues and hormone imbalance, it’s critical to have healthy snacks on hand to avoid blood sugar crashes.
When you are burned out from stress or your liver is congested, your body has a harder time keeping your blood sugar consistent, making it difficult to adapt to missed meals or sugary snacks.
Hormone imbalance causes a host of problems in your body. You might be dealing with hormone imbalance right now if you have any of these symptoms:
- Irregular periods
- Difficulty sleeping
- Chronic acne
- Brain fog
- Stomach issues
- Chronic fatigue
- Mood swings
- Weight gain
- Low sex drive
By the way, if you’re feeling any of these symptoms, you should really have your adrenal and sex hormones analyzed with the most advanced test available—the DUTCH test—which allows you to see how your body is metabolizing cortisol, DHEA, estrogens, testosterone, melatonin and many other hormones. Set up a consult to learn more.
Aside from genetics, medical history, and stress, your diet plays a significant role in balancing your hormones.
Your diet is one of the factors of hormonal imbalance that you have complete control over. But alas, fixing your diet is a challenge in itself!
In this post, I’m gonna share with you some of my favorite on-the-go snacks that are fun and easy to make. These snacks are perfect if you just need a quick snack to-go that isn’t full of sugar (which will screw with your hormones for hours).
So head over to your kitchen and let’s dive right in!
1. Toasted Coconut Chips
These little chips are ADDICTIVE! Flaked, organic, and unsweetened coconut. Imagine eating a bag full of crunchy chips and not feeling sorry about it…not one little bit.
Low-carb and gluten-free, these little crunchies are a favorite go-to snack that won’t spike your blood sugar.
These are my favorite coconut flakes for this recipe.
These coconut flakes come in a pack of 12…and let me tell you, that’s a lot of coconut! You might want to check your local health foods grocery store first. But if you have to buy it online, find a friend or a family member who would be willing to split the cost with you.
Lightly toast these flakes in the oven at 250° F until golden brown. They’ll stay fresh in an airtight container for a few weeks.
You can find pre-toasted coconut flakes as well but beware of added sugar and preservatives.
2. Hard-Boiled Eggs
This classic on-the-go snack is perfect for a number of reasons:
- Great source of protein
- Complete amino acid profile
- Excellent source of omega-3 fatty acids
- Helps to balance blood sugar and triglyceride levels
- Dense nutrient profile including selenium, riboflavin, vitamin D, vitamin B12, phosphorus, vitamin A, and folate
Peel them in the morning or before you leave work and put 1 or 2 in a sandwich bag with a sliced bell pepper or cucumber. Delicious.
3. The Perfect Hormone-Balance Smoothie
Most people think smoothies are all or mostly fruit, but that can be an adrenal nightmare when all that sugar hits your bloodstream.
Smoothies don’t have to be all fruit.
The right balance of ingredients in your next smoothie can help you keep your blood sugar in check while also giving you the satisfaction of a full-bodied smoothie.
The best smoothies to keep your hormones balanced include:
- High-quality protein powder
- Nut butter
- MCT oil
- Lots of veggies
4. Bulletproof Coffee
There’s coffee…and then there’s Bulletproof coffee.
The difference is that Bulletproof coffee adds a generous helping of healthy fat into your cup, so you feel full longer.
This isn’t a Starbucks coffee.
Bulletproof coffee won’t affect your blood sugar because there isn’t any sugar in it.
And with the addition of XCT oil and grass-fed ghee, you end up with a rich, creamy coffee that will make you totally forget about sweetened creamer. And if you are avoiding caffeine, you can make the same kind of concoction with roasted dandelion tea or other coffee alternative.
5. Homemade Trail Mix
Pre-packaged trail mix can come glazed with preservatives and added sugar and salt. Plus, buying pre-packaged tends to be more expensive (and with lower-quality ingredients).
Making your own trail mix at home gives you peace of mind about the ingredients you’re eating, and is a great snack to make in large batches and fill up little bags throughout the week.
Here are some of my favorite ingredients to use:
- Dried cherries
- Macadamia nuts
- Dark chocolate
- Gluten-free Chex or pretzels
- Marcona almonds
Get ‘em all in a bag and shake ‘em up!
6. Hazelnut Spread
The best way to spruce up an apple or banana is to smear this hazelnut spread all over it.
I keep this spread in my bag when I travel. It’s low-sugar, organic, dairy-free, gluten-free, non-GMO….and oh so good!
7. MCT Bars
Energy bars are all over the map. Most have horrendous levels of sugar and ingredients that look like they belong in a nuclear reactor.
Bulletproof makes a second appearance on my list with their lemon cookie. Sounds dangerous…but it’s only got 2g of sugar. It also has 14g of high-quality fat, collagen from grass-fed cows, and is gluten-free.
8. Beef Jerky
This is another on-the-go snack that has a lot of poor-quality products on the market. Look out for products with too much sodium and high levels of sugar.
Luckily, ever since the rise of Paleo diets, a lot of healthy jerky snacks have become available.
My favorite right now is this grass-fed, gluten-free, no antibiotic or hormone brand of jerky.
Pair this with fresh cauliflower or crunchy celery sticks—and you’ll be golden.
9. Super Seed Energy Balls
These energy bombs are one of my favorite on-the-go snacks. They’re packed with flavor and nutrients…and won’t flood your body with sugar.
Here’s what you’ll need:
- 90g (1 cup) dry gluten-free oats
- 60g (2/3 cup) toasted, unsweetened coconut flakes
- 130g (1/2 cup) peanut butter or almond butter
- 50g (1/2 cup) ground flaxseed
- 1 big handful (1/2 cup) diced dried mango or cranberries
- 110g (1/3 cup) raw honey
- 1 tablespoon chia seeds
- 1 teaspoon vanilla, preferably real vanilla because it has lots of antioxidants
Stir all ingredients in a large bowl until thoroughly mixed. Cover and chill in the refrigerator for half an hour.
Once chilled, roll into bite-sized balls. Add more dry or sticky ingredients as needed if they aren’t sticking properly. Refrigerate up to a week (if they last that long!).
10. Matcha Chocolate Energy Bites
These little energy bites are yummy and don’t need to be baked. The matcha green tea powder gives you an added boost of energy for better focus.
And there’s chocolate. Who could deny these?
Here’s what you will need to make them:
175g/1 cup soft, pitted dates
143g/1 cup raw almonds or cashews
50g/1/2 cup raw cocoa powder
2 tablespoon matcha green tea powder + extra for dusting
2 tablespoon coconut milk
In a food processor, combine dates and almonds until they form a sticky ball. Add in cocoa powder, matcha powder and coconut milk. Process until it comes together again.
Roll into 20 small balls and dust with more matcha powder. Store in the refrigerator for up to 2 weeks or longer in the freezer.
If your diet is causing you to stress out (which makes hormone imbalance worse), use one of these easy on-the-go snacks to help keep your blood sugar under control when you’re out and about.
When you don’t have a snack prepared, you’ll be tempted to snack on whatever you can get your hands on…which I doubt will be celery sticks!
Did I leave out your favorite snack? Leave a comment below with something you like to grab on the go!
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this is timely for me, erin. my hormones are all out of whack as i tackle menopause head-on! your list is very helpful. (and i just made hard-boiled eggs!)
Keeping those healthy snacks on hand is SO important to avoid making unhealthier choices when hunger gets an upper hand. Such practical ideas – looking forward to trying out a few of them!
Love this! I’m curious, are bulk coconut flakes typically pre-toasted? I want to try the two types of power balls you listed here. Great ideas! I need to have some of these things on hand for afternoon cravings so I don’t reach for chocolate.
Aw thanks Nickie, I’ve bought organic untoasted from amazon. I think they are a lot cheaper than the toasted snack ones from the health food stores.
So many wonderful ideas, I’m not sure which recipe I’ll do first! Thanks for all this great info!
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experts of this sector do not realize this. You must continue your writing.
I’m sure, you have a great readers’ base already!
This is great! Now I can pick the right snacks for me. Thanks for sharing!
Thanks for sharing thus list as it was really needed for me ….
Smoothies and trail mix are included in my diet every day. I had no idea they were so good for balancing hormones. Must be why I feel great
These are great ideas! I think I’m going to try some of these because I am the worlds worst sleeper!
Hope these snacks help you to sleep well.
These are really good snack ideas to keep your blood sugar balanced. So healthy too!
I love these healthy snacks.
It’s a helpful post,truly!Balancing hormone with these snacks are really amazing ideas.Snacks but healthy!
Thanks. Eating healthy snacks definitely helps with hormone balance.
So many deliciously awesome snack ideas! I love all of the healthy goodness you shared. Thank you!
good write up! i love hard boiled eggs and trail mix but have never gotten into jerky.
Joy at The Joyous Living
Toasted Coconut Chips and Homemade Trail Mix are some of my favorite snacks. It’s healthy and cheap too! It enhances my mood too!
I bring homemade trail mix with me whenever I go out. It is a healthy thing to munch on.
Energy bites are our go to snack. I love that it gives us the necessary fiber in our diet and tastes delicious too. Trail mix is my constant companion when I am up working late. Keeps my belly satisfied so I don’t reach for those unhealthy sugary snacks.
I love trail mix. It keeps up our energy when we work late.