3.30-itis is something that we’ve all fallen victim to and that often only a snack can cure. The bad news is, so often the packaged snacks that we reach for to beat the afternoon slump might not look healthy but, in reality, they’re packed full of refined and added sugars.

So, step away from the office cookie jar and store-bought protein balls in your snack drawer. Instead, set aside a bit of time on your Sunday night to whip up some of these sugar-free (but totally delicious) healthy snacks, and trust me, you’ll never fall victim to 3.30-itis again!

Gut Loving’ Raspberry Chia Pot


It’s hard to believe those tiny seeds can have so many benefits, but they pack a powerful nutritional punch. Chia seeds are an awesome source of omega-3 fatty acids, rich in antioxidants and provide iron, calcium and fibre as well as doing wonders for your gut. Get your daily dose with this delicious Raspberry Chia Pot.

Kale Chips

Kale Chips

Super low in calories and packed with protein and fibre, kale is called a superfood for good reason! Enjoy it’s benefits and satisfy your savoury snack cravings with these Kale Chips, a no-fuss snack with just three ingredients.

Hawaiian Pizza Muffins


Whether you’re putting these Hawaiian Pizza Muffins in your lunchbox or your kids, they’re sure to please. This is another freezer-friendly snack that will keep well frozen.

Sweet Potato Brownies

Sweet Potato Brownies

I’m a big fan of squeezing veggies into every meal, and with these Sweet Potato Brownies I promise – you won’t even know they’re in there! These ones are made in the slow cooker, which makes them extra gooey and fudgy (just like all good brownies should be).

Mashed Sweet Potato Power Balls

Mashed Sweet Potato Power Balls

These Power Balls will not only give you a feeling of satiety but they’ll also give you a delicious energy boost to tackle your busy afternoon ahead.

Savoury Zucchini & Cheese Brownie

Savoury Zucchini & Cheese Brownies

Get more green in your routine with these gluten-free Savoury Zucchini & Cheese Brownies. Packed with spinach and zucchini, these are a great one to keep in your freezer and whip out for a quick healthy snack.

Super Speedy Guacamole


It’s always guac-o’clock in my books, and this Super Speedy Guacamole always satisfies my afternoon snack cravings for something creamy and filling. Avocados are loaded with good fats which help you burn fat and help keep you fuller for longer, so this is the perfect snack to have as a dip with veggie sticks if you’re feeling especially hungry.

Choc Chickpea Biscuits


Chickpeas in a biscuit? Yep, you heard correctly! Although it sounds like an odd mix, these are a delicious way to get a protein and fibre hit. Chocolatey and chewy on the inside, these Choc Chickpea Biscuits are the perfect healthy snack when you’re after something sweet.

Chai-Spiced Banana Bread


Did you know that traditional banana bread can contain around 11 teaspoons of sugar per serve? This sugar free Chai-Spiced Banana Bread version gets its sweetness from whole bananas alone, so as well as being totally delicious, it’s good for you too.

Cheesy Garlic Bread Muffins

With oozy cheese and garlic bread stuffing, you can’t go wrong with these Cheesy Garlic Bread Muffins. These ones are designed to use up your pantry and fridge staples, and anything you might have already in the kitchen, so have a look and see if you can make them right away!

Healthy Banana Bread Muggin

healthy quick banana bread muggin
Banana Bread Muggin

All you need is 4 minutes to whip this Banana Bread Muggin together, so it’s perfect if you’re strapped for time but craving something on the sweet side.

Pork & Fennel Sausage Rolls

Pork & Fennel Sausage Rolls

If you’re looking for something a little more substantial, you can’t go past these hearty Pork and Fennel Sausage Rolls. The best news is these sausage rolls are totally easy to make and are freezer friendly.

Sugar-Free Reese’s Peanut Butter Cups

Sugar-Free Reese’s Peanut Butter Cups

Just like the commercial ones, but without the nasty added sugars so these Sugar Free Reese’s Peanut Butter Cups are way better than the original! Eat these straight from the fridge as they won’t last at room temperature.

Sam’s Snickery Caramel Bar

Sam’s Snickery Caramel Bars

As a self-confessed sweet tooth, my Snickery Caramel Bar ticks all the boxes. With gooey caramel sauce, peanut chunks, dark chocolate and sea salt I’ll admit, it’s hard to stop at just one!

Savoury Sweet Potato Slice

Savoury Sweet Potato Slice

Keep this one in the freezer for when hunger strikes. Packed with zucchini and sweet potato, this Savoury Sweet Potato Slice help increase your veggie intake for the day while the sweet potato will help give you a feeling of satiety.

Peanut Butter Protein Bites

Peanut Butter Protein Bites

These Peanut Butter Protein Bites are perfect for when you’re on the go or simply craving a hit of peanut butter goodness. An added bonus is these will only take you a few minutes to whip up (just keep them stored in the fridge).

Healthy Tam Tims

Healthy Tam Tims

Another take on a classic favourite, these Healthy Tam Tims will hit the spot just like the originals but without a side of guilt. And yes you can sip your tea through these ones too!

Gluten-Free Jam Donut Muffins

gluten free jam donught muffins
Gluten-Free Jam Doughnut Muffins

These soft Jam Donut Muffins use gluten-free flour with plenty of cinnamon for flavour. They’re then stuffed with Raspberry Chia Jam to give you a healthy hit of fibre and finished with a dusting of coconut flour to make the healthiest jam doughnut you’ll ever eat!

Sugar-Free Nut-Ella Scrolls

Sugar-Free Nut-Ella Scrolls

The processed store bought version are packed full of refined sugar, but these Sugar-Free Nut-Ella Scrolls are the healthier gluten-free and dairy free alternative that will fool even the biggest sceptics.

Beetroot Red Velvet Cupcakes

Beetroot Red Velvet Cupcakes

We’ve taken this usually decadent dessert and given it a healthy twist to make it the ultimate 3pm pick me up. These Beetroot Red Velvet Cupcakes are made in just three easy steps.

Coconut Raspberry Fudge

Coconut Raspberry Fudge

If a healthy sweet treat is what you’re after, make this Coconut Raspberry Fudge your go to. Made with fresh raspberries which are rich in antioxidants and with a delicious flavour of coconut and cashew butter, these are a great one to keep in the fridge for when you need a healthy bite.

Spicy Activated Nuts

Spicy Activated Nuts

Need to add a little spice in your life? These Spicy Activated Nuts will provide you with just that, along with a good dose of protein and healthy fats.

Paleo Spirulina & Sesame Balls

Spirulina & Sesame Balls

Get your daily dose a healthy nuts and seeds with these paleo, dairy free and gluten free. Trust me, they tick all the boxes.

Popcorn and Almond Crunch

Popcorn and Almond Crunch

This Popcorn and Almond Crunch will be a hit with both you and your kids! I love this totally simple but delicious snack that’s made with just four ingredients.

Turmeric Cashews with Toasted Coconut

Turmeric Cashews with Toasted Coconut

At 28, we always love boosting our recipes with a little extra nutritional value whenever and wherever possible. So with these Cashews with Toasted Coconut, we pimped them with turmeric – an anti-inflammatory spice.

Lemon Zest & Thyme Hazelnuts


These Lemon Zest & Thyme Hazelnuts are an awesome snack when you’re looking for something on the savoury side. Hazelnuts are packed full of nutrients with a high content of protein, fat, vitamins and minerals, so as well as satisfying your salty cravings this snack will also give you a healthy nutrient boost.

Gut Lovin’ Chocolate Snow Balls

We’ve taken the humble bliss ball to new levels with the sneaky addition of gut-lovin’ gelatine. Whip up a batch of these Gut-Lovin’ Chocolate Snow Balls as a cute gift, or stash them in your fridge to nibble on when the mid-afternoon munchies hit.

Tempeh and Brown Rice Balls


A vegetarian crowd-pleaser, these Tempeh and Brown Rice Balls will have even the biggest of meat lovers converted. These ones are baked (not fried) and are lightly spiced to make the ultimate afternoon snack.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.