50+ Quick and Easy Emergency Whole30 Snacks {No Recipes Required} (2024)

Are cravings giving you a hard time on Whole30? Before you give up, try these compliant emergency snacks – quick, easy, no recipe required! They can get you through those difficult moments!

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If you’ve done or are doing Whole30, maybe you know this feeling:

You started Whole30 with all the motivation in the world, but a few days in, you are tired, your head is throbbing, and you want to kill everyone.

You want to persevere, but already, you are having your doubts as to whether you can really do this.

Now, you start to feel hungry, and the snack demons are clawing at you to just give in and go get yourself a darn cookie.

You are fighting hard, wanting to stay on plan, but you start frantically pillaging through kitchen cabinets, thinking, ‘What-can-I-eat? What-can-I-eat? WHAT THE HECK CAN I EAT?!?

If that’s you, then you are definitely NOT ALONE.

Can you snack on Whole30?

When I did my first round of Whole30 in February 2017 (you can read my review here), the part that almost killed me (besides that first week when I felt like I was being run over by a convoy of tractor-trailers. Repeatedly.) was my habit of snacking.

That 2-5pm window – once my boys were napping and I had a few moments escape from the insanity – oh my gosh, it was sheer torture, and it took every ounce of strength for me to stay compliant.

Some days, I drank some lemon water or brushed my teeth, and I made it until dinner.

On other days, I had to have a compliant snack. I mean, I had to. It was either a compliant snack or going buck wild on a half-gallon of Cookies and Cream.

Now, I know that Whole30 discourages snacking, as you are supposed to be full enough from meal-to-meal, and they are trying to break some of those snacky habits. But there were days when the struggle was that intense – drinking lemon water or brushing my teeth just wasn’t doing it.

It was either have a compliant snack or jump ship – see ya later, Whole30.

I chose the snack and have zero regrets. Sometimes, you do what you gotta do to get through.

If you are a Whole30 purist, you might have issues with my snacking, and that’s OK.

50+ Whole30 Compliant Snacks to See You Through

The list below contains 50+ snacks to help you get through those weak moments. It’s not meant to be a daily habit – just something to get you through an emergency.

Most are super-fast and easy and require close to zero prep. There are a few items that assume you have a some items either pre-made or in your refrigerator or pantry.

It might be good to have a stock of some of those items already available for times when you need a quick snack.

Of course, all items should be compliant. (Of course.)

Tips for Using a Whole30 Snack List

1| Use This List With Your Judgment

If having snacks pricks your conscience, then by all means, don’t have them! You know what you need to be successful on Whole30.

There’s no Whole30 police who will come to your door. We are all grown-ups here, right?!?

If you are bothered too much about the idea of snacks, this might be a good list to hang on to for post-Whole30, once your eating habits have changed and you are able to have healthy snacks.

2| Don’t Use This List as SWYPO

I truly believe SWYPO is different for all of us. Plantain chips are a no-no on the program now, yet for me, they aren’t really a SWYPO food.

However, if I try to make a cookie with compliant ingredients, that would do me in. I’m not endorsed by Whole30 to authorize you to make any changes, but for me, I felt like SWYPO food were my ‘no brakes’ food.

If something wasn’t in that category for me, and it was compliant, I was OK with eating it.

3| Use This List for Quick and/or Lazy Lunches

There were days when I was just bored with food or overwhelmed with the food prep; I just couldn’t bring myself to make another meal.

Or sometimes, I just didn’t have the time or leftovers or food on hand for a real meal. On those days, I would eat one or a few of these snacks together.

Not really a legit Whole30 plate all the time, but it got me through to the next meal and kept me compliant. It was a quick, easy meal fix.

4| Use This List as an ‘Emergency’ List

In keeping with the spirit of the program, it is best to not snack.

However, we all have those tug-of-war moments that are super-intense and, if we don’t do something, we just might fall off the wagon. That’s when this list comes in handy.

Here’s when I think it’s appropriate to snack:

When you have an intense craving and it’s either eat something or abandon ship

When you are hungry between meals, especially because you are still figuring out how much to eat at each meal to be full

When you don’t have time for a legit meal and need something compliant to get you through to the next meal.

Again – your call, but those are my personal suggestions.

5| Use This List While Still Staying Compliant

All items on this list are either compliant or can be made compliant.

However, as you all know, it can be really hard to find compliant items! You still need to read your labels and make sure everything you are eating from this list checks out as far as ingredients go.

I’ve included links to products and some make-ahead recipes for your convenience!

(I put link the first time they are mentioned in each section, not every time a certain item is mentioned. If you’re looking for a link, check the top of the section and work your way down!)

6| Print Out This List and Keep It Handy

I definitely recommend printing the list out and posting it in your kitchen somewhere.

You will have those moments when you feel ready to rip the kitchen cabinet doors off and just need to eat something without going off program!

It’s super-helpful to have a visible go-to in a desperate moment so you stay on plan. You can get the printable version by filling out the box at the end of the post!

7| Use This List To Grocery Shop and Be Prepared

As I said, this is meant to be a quick, easy, low-prep snack guide.

For that to happen, be sure you have the right foods on hand. Some you might have to make ahead of time, some you might need to scout out compliant versions, and some you just need to have on hand.

You can print out an extra copy of the list, highlight what you need, and bring it with you when you grocery shop.

{PS – If Trader Joe’s is your store of choice, here’s a great Ultimate List of TJ Whole30 Items from Physical Kitchness!}

Related: 30 of My Most Favorite Whole30 Dinner Recipes

OK, ready? Here we go!

50+ Quick and Easy Emergency Whole30 Snacks {No Recipes Required}

SNACKSWITHFRUIT
1.ApplesSlices|AlmondButter(TraderJoe’s or Amazon)
2.AppleSlices|Prosciutto(AldiorTraderJoe’s)
3.FlatAppleSlices|AlmondButter|Raisins|Coconut
4.Melon|Prosciutto
5.Grapes|Prosciutto
6.Dates|Bacon{Wrapped} (For bacon, try Bacon Ends and Bits at Trader Joe’s or see this list!)
7.Celery|AlmondButter|Raisins
8.Raisins|Nuts|CoconutFlakeTrailMix
9.Applesauce|Walnuts|Cinnamon
10.Banana|CoconutMilk|Walnuts|AlmondButter
11.Berries|CoconutMilk|Coconut
12.Banana|AlmondButter|CoconutFlakes
13.Peaches|CoconutCream|Walnuts|Cinnamon
14.MashedSweetPotato|AppleSauce|Cinnamon
15.PumpkinPuree|FrozenBananas|CoconutMilk|Cinnamon{Smoothie}
16.Strawberries|CoconutCream
17.BakedBananaChips|CoconutCream (Get chips here or make them yourself!
18.MashedSweetPotato|Banana|Cinnamon
19.PlantainChips|Guacamole(For chips, Trader Joe’s or Amazon or make yourself! For guac, Trader Joe’s, Aldi or make yourself!)
20.PlantainChips|Salsa(Salsa – TraderJoe’s)
21.PlantainChips|W30SpinachDip (Recipe here!)
22.FrozenFruit|CoconutCream
23.EggCrepe|Banana|AlmondButter(Eggcrepe=1egg+1tbsparrowrootpowderandwater,each)

Related: 25 Paleo Appetizers

These emergency snacks are just what you need to push you over the finish line on any given day on Whole30. This program requires so much endurance and discipline – Sometimes we just need someone to throw us a lifeline during a rough moment to make it through. Consider it done! I know you’ll finish strong! It’s so worth it!

To get the printable version, just fill out the box below!

I want to hear all about your Whole30 experience! What snacks have saved you? Which have been your SWYPO? What go-to snacks have I missed? Let me know!

Want More Whole30 Inspiration? Check out 30 of My Most Favorite Whole30 Dinner Recipes.