11 Healthiest Snacks You Can Pack For a Beach Day This Summer

If you’re spending the day soaking up the sun at the beach, it’s important to stay hydrated and fueled.

Fortunately, there are plenty of beach-friendly snacks that can keep your energy up and your cravings in check so you can make the most of your time at the beach. 

Here are 11 of the healthiest snacks to toss in your cooler or beach bag this summer.

Sweet, juicy, and refreshing, watermelon is the perfect beach snack. 

• Why it’s healthy: Watermelon is more than 90% water, so it can help keep you hydrated in the hot sun. It’s also high in lycopene, a carotenoid pigment that may help protect your skin from ultraviolet (UV) radiation from the sun.
• Why it’s great for the beach: Pack a container of cubed or sliced watermelon and store it in your cooler for a sweet way to cool down at the beach. 
• Tip: Charlotte Abbate, MS, CNS, CDN, recommends pairing watermelon with a protein source to make your snack more filling. “Watermelon is naturally high in water, making it perfect for hot beach days. I often pair fresh fruit with a source of protein, like cheese, to increase satiety and prevent sugar cravings later in the day,” Abbate told Health. Salty cheeses, like feta, are especially tasty when paired with sweet watermelon.

Guacamole is a fiber-packed dip that can be paired with beach-friendly snacks, like veggie sticks and chips.

• Why it’s healthy: Guacamole is made from mashed avocados, which are packed with fiber. A 201-gram avocado contains 13.5 grams, which covers 48% of your daily fiber needs. Adding chopped onions and tomatoes and a squeeze of fresh lime juice to your guacamole will bump up the fiber content, nutritional value, and flavor of your dip even more.
• Why it’s great for the beach: Guacamole can be packed into portable containers and stored in your cooler to stay fresh during long beach days.
• Tip: Pair your guacamole with veggie sticks, tortilla chips, or plantain chips for a satisfying beach snack the whole family can enjoy.

Sweet and tangy pineapple has a high water content, which makes it a smart option for a beach snack.

• Why it’s healthy: Pineapple is composed of 86% water and is a delicious way to stay hydrated at the beach. It’s also packed with essential nutrients like vitamin C, vitamin B6, and copper, along with powerful antioxidants, like gallic acid and ferulic acid, that help protect your cells from damage.
• Why it’s great for the beach: Slice or cube pineapple into portable containers and store it in your cooler to keep it fresh.
• Tip: You can enjoy pineapple on its own as a light snack or pair it with a source of protein, like cheese, nuts, or a turkey stick, for a more substantial bite.

Not only are cherries delicious, but they can help protect your skin against UV damage. 

• Why it’s healthy: Cherries are high in nutrients like vitamin C and fiber. They’re also rich in antioxidants, including Flavin-3-ols, anthocyanins, and hydroxycinnamates, which help protect skin cells from UV damage.
• Why it’s great for the beach: Cherries are a crowd-pleasing snack that can be enjoyed by both kids and adults, making them an ideal option for both solo and group beach days.
• Tip: Pair sweet cherries with salty almonds for a filling snack combo. 

If you’re craving something more filling, sandwiches can keep you fueled during marathon beach days. 

• Why it’s healthy: Turkey is a good source of protein and also provides vitamins and minerals like B vitamins, zinc, and selenium. A sandwich made with 3 ounces of turkey breast will deliver over 25 grams of filling protein.
• Why it’s great for the beach: Sandwiches are portable and can be wrapped in tinfoil and stored in your beach cooler until they’re ready to be enjoyed.
• Tip: Load up your sandwich with nutritious toppings like lettuce, tomato slices, and cheddar cheese, and add extra flavor with spreads like creamy hummus or mashed avocado.

Protein-rich snacks, like chicken salad, will help you stay full while you enjoy your time at the beach.

• Why it’s healthy: Chicken provides 26 grams of protein per 3-ounce serving and is a good source of vitamins and minerals like B6, zinc, and selenium. Protein slows digestion and stimulates the release of satiety hormones, helping you feel full after eating.
• Why it’s great for the beach: Chicken salad is an easy, no-fuss beach snack that can be stored in your cooler for a simple snack or light lunch.
• Tip: Serve chicken salad with cucumber rounds, lettuce cups, plantain chips, or crostini for a satisfying bite.

Shelf-stable and packed with protein, roasted edamame deserves a spot in your beach bag. 

• Why it’s healthy: “Roasted edamame beans are packed with protein, healthy fats, and fiber, and also contain vitamins and minerals like folate, potassium, calcium, and iron,” Daniel Preiato, RD, CSCS, told Health.
• Why it’s great for the beach: Preiato likes that roasted edamame is packable and resistant to hot temperatures, making it a perfect snack option for a day at the beach.
• Tip: Preiato recommends pairing edamame with other healthy beach snacks, like fresh fruit or jerky, for a filling, no-cooler-required snack. 

Make the most out of tomato season by whipping up some antipasto skewers for your beach day. 

• Why it’s healthy: Tomatoes are a hydrating fruit, containing 90–95% water. This makes them a delicious choice for staying hydrated while lounging on the beach. Like watermelon, tomatoes are high in lycopene, which can protect your skin from sun damage.
• Why it’s great for the beach: Pack your antipasto skewers in metal or glass containers and store them in your beach cooler to keep them fresh until snack time. 
• Tip: To make mouth-watering antipasto skewers, layer cherry tomatoes, mozzarella balls, olives, artichoke hearts, and roasted red peppers on wooden skewers. Drizzle your skewers with olive oil and season them with salt, pepper, and Italian seasoning.

Hummus is a versatile dip that pairs well with beach-friendly foods, like veggie sticks, chips, and crackers. 

• Why it’s healthy: Chickpeas, the main ingredient in hummus, are loaded with fiber and protein, making this creamy dip both nutritious and satisfying. A half-cup serving provides 6.75 grams of fiber, or 24% of your daily needs, and 9.5 grams of protein. This makes hummus a smart choice for those who want a weight loss-friendly beach snack.
• Why it’s great for the beach: Hummus can be packed into individual containers for easy, grab-and-go portions or served in a larger bowl for group snacking at the beach. Be sure to store hummus in your beach cooler to keep it fresh and protected from the sun.
• Tip: Serve hummus with pita chips, fresh veggie sticks, crackers, or your favorite chips for a savory beach snack.  

Shelf-stable and high in protein and fiber, trail mix can be thrown into your beach bag for a quick and satisfying snack option.

• Why it’s healthy: Preiato enjoys mixing different nuts and dried fruits to make a healthy, homemade trail mix. “Dried mango, apricots, apples, and peaches are rich in fiber and packed with vitamins, minerals, and antioxidants,” he explained. “Nuts like walnuts, almonds, and pecans add a boost of protein along with important nutrients like vitamin E and magnesium.”  
• Why it’s great for the beach: In addition to being healthy and filling, another perk of trail mix is that it doesn’t need to be refrigerated, making it a convenient snack to toss in your beach bag.
• Tip: Preiato recommends purchasing dried fruit without added sugar, as some dried fruits can contain high amounts.

Turkey sticks, like Chomps Free Range Turkey Sticks, are shelf-stable and individually-wrapped, making them the perfect beach snack for solo beach days.

• Why it’s healthy: Each stick provides 12 grams of protein, which makes turkey sticks a particularly filling snack food. They’re also free from carbs, making them a good choice for those on low-carb diets. 
• Why it’s great for the beach: Turkey sticks don’t require refrigeration and can be kept in your beach bag while you enjoy the sun and surf.
• Tip: Pair salty turkey sticks with other nutritious options, like fresh or dried fruit, veggie sticks, and cheese for a complete snack.

If you’re heading to the beach, be sure to stock your beach cooler and bag with plenty of nutritious snacks.

Fresh fruit, like cherries and watermelon, turkey sandwiches, antipasto skewers, guacamole and chips, roasted edamame, and trail mix are examples of healthy, yet tasty snack ideas that are perfect for a long day at the beach.