11 Healthy, Delicious Snacks That Pair Perfectly with Coffee, According to Dietitians
From sweet biscotti to savory muffins, you won’t regret these tasty bites.
Is there anything better than a fresh, hot cup of coffee in the morning? Whether you enjoy the occasional cup or can’t get out of bed without the stuff, coffee looms large over our diets. It’s a staple for a majority of Americans; a whopping 62% of us drink at least one cup a day.
But picking a snack to pair with coffee is much more complicated than finding the perfect roast, especially since so many popular ones (we’re looking at you, donuts) are pretty much junk food. “Snacks provide an energy boost between meals, if they’re planned right,” says Jerlyn Jones, R.D.N., L.D., owner of The Lifestyle Dietitian. Avoid or limit snacks high in added sugar, fat, and sodium, and look for ones high in fiber, protein, vitamins, and minerals instead.
If you’ve been experiencing some of the negative effects of coffee, like jitters and indigestion, snacks might not be able to help you. There’s no evidence to link drinking coffee on an empty stomach to an increase in the severity of negative side effects, Jones notes.
One exception, however, could be a common symptom for caffeine lovers. “Coffee is very acidic and can cause upset stomach or aggravate acid reflux,” explains Diana Sugiuchi, R.D.N., founder of Nourish Family Nutrition. “Having something to eat can offset this.”
When drinking coffee, try to keep yourself from slipping into an indulgent routine. Jones and Sugiuchi recommend watching out for added sugars and simple carbs in things like white flour and creamers. Both ingredients “will lead to a big spike in blood sugar followed by a crash which will make you feel tired and sluggish a couple of hours later,” Sugiuchi explains, “which is what you’re trying to avoid.”
It’s 10 a.m. and you need a post-breakfast, pre-lunch pick-me-up, a satisfying snack that complements your second (OK, possibly third) cup of coffee without sabotaging lunch. You’ve sworn off the truly unhealthy stuff, but kale chips aren’t going to cut it either. Try these 10 dietitian-approved options with flavors that pair well with a cup of joe.
Almond-Maple Energy Bites
“Carbohydrates give our bodies energy,” Sugiuchi explains. “You want your snack to be a good source of complex carbs—the ones that come packed with fiber.” These energy bites boast a healthy amount of carbs and taste absolutely heavenly with a dark roast.
Peanut Butter-Banana Pancakes
These plant-powered pancakes, which skip the syrup and instead get a natural sugar boost from bananas, honey, and nuts, have a seal of approval from Jones. A stack of these things is especially nice if find yourself craving sweet snacks with your caffeine.
Snow Pea and Ricotta Toasts
Greens and coffee usually don’t mix well, but paired with crusty bread and creamy ricotta, it’s a perfect pairing. This toast will provide plenty of the carbs you need to feel energized, meaning you’ll be able to power through the inevitable post-caffeine slump.
Pumpkin Bread with Lemony Cream Cheese
Both Jones and Sugiuchi recommend this savory-sweet pumpkin bread, which includes enough protein and fiber to keep you feeling full until lunch, to enjoy with a cup of coffee. The nutmeg, brown sugar, and thyme perfectly offset your brew’s bitterness.
Apricot and Pistachio Biscotti
No, biscotti usually aren’t healthy. But trust us: These ones are. Each cookie, loaded with pistachios and dried apricots, has only 45 calories, making them perfect for snacking. They taste even better dipped into a hot cup of coffee.
Fruit and Nut Coins
Sadly, choosing a chocolate bar or doughnut probably isn’t the way to go—but these homemade treats are a perfect way to satisfy your sweet tooth, according to Sugiuchi. With literally four ingredients and just 15 minutes of prep, you’ll have a new go-to snack for your coffee break. (These healthy dark chocolate bars get a seal of approval, too.)
Easiest Ever Bagels
Bagels and coffee are already a perfect pairing, but these no-boil bagels might be better than any you can find at the store. They’re also surprisingly high in protein, with 10 filling grams—not to mention only 185 calories—a pop.
Raspberry Parmesan Biscuits
Fruit and cheese is a combo that only gets better with the kick of coffee. Although these biscuits look like one of the more decadent options at your local coffeeshop, they’re chock-full of protein and fiber and just begging to be dipped in joe.
Savory Lentil Waffles
Breakfast foods (and any other mid-morning snacks) don’t have to be sweet. This recipe, selected by Jones, proves that savory can be just as satisfying, especially next to a cup of joe. Skip the cookies and eat this spiced lentil-arugula salad instead.
Spinach and Goat Cheese Egg Muffins
Almost like mini-quiches, these egg muffins are so good you might never find yourself reaching for an unhealthy snack ever again. They’re literally 65 calories each and have enough protein to keep you focused on work, not on your next meal.
Blood Orange-Olive Oil Shortbread
These cookies look almost too good to eat, but you’re not going to want to skip them. At 95 calories each, they won’t put too much of a dent in your diet, and the delicate citrus flavor pairs surprisingly well with your morning iced coffee.
Jake Smith, an editorial fellow at Prevention, recently graduated from Syracuse University with a degree in magazine journalism and just started going to the gym. Let's be honest—he's probably scrolling through Twitter right now.
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