10 Hispanic Snacks, Recommended by Latina Dietitians
Written by Isabel Vasquez RD, LDN
Snacks are an important part of a healthy diet. They can promote consistent energy levels and blood sugars, and keep you held over until your next meal.
Here at Your Latina Nutrition, we are all about embracing and celebrating your cultural foods, and snacks are no exception. Spanish-speaking countries like Mexico, Colombia, the Dominican Republic, and Peru are full of tasty, nutritious snacks!
For this article, members of our team of Latina dietitians weighed in on their favorite Hispanic snacks. Below, we’re sharing our 10 favorite Hispanic snacks and what makes them so nutritious.
Arepas
“My favorite Latine snack, arepas, is made from cornmeal, which is high in fiber and often fortified with essential vitamins and minerals like B vitamins, magnesium, and phosphorus,” says Maria Castro RD, a Colombian-American dietitian on our team.
These cornmeal cakes are native to Central and Southern America. They’re especially popular in Colombia and Venezuela.
“Arepas can be customized in many ways depending on your mood and needs. You can boost protein with beans or meat or add healthy fats with avocado and cheese,” says Castro. Her favorite way to add protein is through fresh white cheese, like quesito colombiano.
This promotes satiety so that the snack can hold you over until your next meal.
Bean Tacos (Tacos de Frijoles)
Tacos are incredibly popular throughout Mexico and the US. You may think of them as a meal, but they also work great as a snack.
“I’ve always been a huge fan of beans in any form since I was a kid, and tacos de frijoles are no exception. Not only are they delicious, but they’re also super nutritious,” says Mitzi de Maa, RD, LDN, a Mexican-American dietitian on our team.
“The tortillas give you fiber and complex carbs, while the beans add in even more fiber along with protein and more complex carbs,” she says.
In fact, studies show that eating beans can promote the growth of healthy gut bacteria and reduce the risk of chronic diseases like cancer, cardiovascular disease, and diabetes. So why not use snacktime as an opportunity to get in more beans?
Related: Are Beans Nutritious?
Ceviche with Tortilla Chips
Ceviche is a common cultural food in Peru. It’s often enjoyed as an appetizer, but it also makes for a yummy snack.
It’s made by marinating raw fish or shellfish in citrus juice. This is a great way to get in seafood—a food group that many Americans could stand to eat more, per the USDA.
You can enjoy it on its own, but we suggest pairing it with tortilla chips for a source of carbs. Between the lean protein and carbs, it can give you sustained energy to hold you over until your next meal.
Chips and Cucumbers with Lime and Chile
“As Mexicans, we’re all about adding chile and lime to just about everything, and this snack hits the spot. The potato chips provide carbs and crunchy satisfaction, and the cucumbers bring in fiber and more crunch, making it both yummy and more filling,” says de Maa.
Because of this, it’s one of her go-to weekly snacks. If cucumbers aren’t your favorite, try carrots or jicama.
Chips with Salsa or Guacamole
Tortilla chips with salsa or guacamole are another common Mexican snack, but did you know that this snack is an excellent source of fruits and veggies?
While you may think that you have to have steamed broccoli or berries to meet your fruit and veggie needs, dips like salsa and guacamole are also valid sources of these food groups. Think about it. The main ingredients are avocado, tomatoes, and onions!
In turn, these dips are a good source of fiber, vitamins, minerals, and antioxidants.
Empanadas
Empanadas are a tasty snack to take with you on the go. While the cooking method and dough vary from country to country, empanadas are pockets of dough stuffed with meat, cheese, and/or veggies.
Just like arepas, you can customize the filling to meet your nutritional needs and taste preferences. Cheese and meat provide protein, while veggies add fiber. That paired with the carb-containing pocket makes empanadas a well-rounded, satisfying snack.
Mexican Fruit Cups
As de Maa mentioned, it’s super common to add chile and lime to foods in Mexico, and fruit is no exception. Fruit cups with watermelon, mango, and pineapple topped with chile and lime are popular for an afternoon snack.
These fruit cups offer a delicious balance of sweetness, tartness, and spice. Yum!
Plus, you’ll get plenty of fiber, vitamins, and antioxidants from the fruit—a food group most Americans lack. Incorporating fruit into your snacks can help you meet the USDA’s recommendations for fruit intake of about 1.5–2.5 cups per day for adults.
Guava Paste with Cheese (Bocadillo y Queso)
“My favorite snack growing up was slices of cheese and guava paste. I loved slicing the thinnest slices so that I could get a melt in your mouth bite,” says Zariel Grullón, RDN, CDN, a Dominican-American dietitian on our team. Castro also says this is one of her absolute favorite Hispanic snacks.
“Pairing the sweet paste with a tasty cheese gives you the added benefit of increasing your intake of protein but also some fat which makes it a more balanced snack that could keep you fuller than just the paste,” says Grullón.
Maria Cookies with Milk
Maria cookies were a staple part of my childhood and are still always present in my house today. They’re subtly sweet biscuits that are often dipped in coffee or tea.
Pairing them with milk (or cafe con leche), adds high-quality protein to help hold you over longer than the cookies alone. If you don’t like milk, you could also top the cookies with nut butter for added protein and heart-healthy fat.
Smoothies (Batidas)
Batidas are fruit smoothies or milkshakes. They’re one of my favorite parts of going to the Dominican Republic, where they’re made by blending fruit with milk, cinnamon, and vanilla. Some of the most popular flavors are papaya, banana, mamey sapote, or mango.
Batidas are an excellent way to add fruit, fiber, and hydration to your day, especially when it’s hot outside.
Final Thoughts
Snacks are another opportunity to center your cultural foods in your day. Remember, your cultural foods are full of nutrition and you don’t have to restrict them! From empanadas to batidas to fruit cups and more, there are plenty of nutritious, satisfying Hispanic snacks to try.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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