Hi there, Seafoodies!
Summer’s calendar has a way of filling up faster than a pool on a hot day. Between beach trips, hiking adventures, softball games and spontaneous weekend vacations—finding time for proper sit-down meals can feel like mission impossible. Instead, many of us find ourselves living in “snack mode”—grabbing bites between activities and eating on the go.
But here’s where the summer snack struggle gets real: those convenient grab-and-go options at gas stations and fast food places often leave us with a sugar rush followed by an energy crash—exactly what you don’t need when you’re halfway up a mountain trail or supervising energetic kiddos at the beach.
Enter seafood—your warm weather go-to for summer snacking that fuels your adventures rather than sabotaging them!
When the temperature rises and your activity level follows suit, your body needs substantial nutrition that works as hard as you do. Seafood delivers this in a portable package with an impressive nutritional profile. The protein power of seafood (averaging 20+ grams per serving) helps maintain muscle, keeps you feeling full longer and provides sustained energy for those all-day adventures. Plus, the omega-3s in seafood support brain function and focus whether you’re navigating a new road trip stop or shining in a summer sports league.
And while all seafood fits the bill for keeping energy levels up this summer, think canned or pouched varieties for the perfect portable protein. The good news is that setting yourself up for snacking success is easier than you might think.
Start by stocking your pantry with a variety of canned tuna, salmon and sardines—these shelf-stable standards transform into satisfying snacks in minutes. Next, plan for those predictable energy dips by scheduling seafood snack breaks when you typically get hungry, like mid-afternoon or after swimming. This intentional approach prevents impulse snacking on whatever happens to be available. Plus you’ll be guaranteed a protein-rich snack that will stabilize blood sugar levels, helping to keep both energy levels and appetite in check.
Finally, consider spending just 30 minutes at the beginning of your week preparing portable seafood snacks that can be stored in grab-and-go containers, ready whenever hunger strikes during your busiest days!
See, it’s not that complicated! Instead of letting nutrition take a backseat to convenience, make seafood the star of your summer snacking strategy. We’ve gathered some delicious, prep-friendly recipes below that will keep you energized through all your summer activities.
With just a little preparation, you’ll have nutritious seafood snacks ready to fuel whatever adventures come your way—no sugar crash included.
Grab n’ Go Mediterranean Salmon Frittata Cups
The portion size of these cups will stay the same (thank you muffin tin), but more veggies can be added to fit your taste—or use up whatever is leftover in the refrigerator!
Crispy Rice Roll with Spicy Tuna
We like to top these rolls with some chopped cucumber and avocado or a sprinkling of sesame seeds, but you can improvise the garnish or omit it entirely. They’re delicious either way!
Blackened Tilapia and Watermelon Salsa Crostinis
Spice-rubbed tilapia fillets and thin baguette slices cook up quickly, so these crostinis are super easy to prep for next-day snacking while you grill up dinner!
Vietnamese Shrimp Spring Rolls
Spring rolls keep for a couple of days in the refrigerator and are portable, making them super snacks on the go—just put a little ice pack in your lunch bag!
Air Fryer Mac ‘n’ Cheese Tuna Bites
To make things even easier—you probably have most of the ingredients for these cheesy bites already hanging out in your pantry and fridge.
As much as we love traditional deviled eggs, our twist ups the nutrients by swapping low-fat Greek yogurt for full-fat mayonnaise—which cuts calories without sacrificing creaminess.
Pack the spread separately from the crostinis and assemble at your desk, picnic or on the road—the options are infinite!
Tuna Croquettes with Lemon-Caper Sauce
One of our favorite ways to transform a simple can of tuna—prepare to make a double-batch as these croquettes get snapped up fast!
Whatever way you choose—each cooking method delivers that irresistible crispy, coconutty exterior and juicy shrimp that’ll have you dreaming of warm ocean breezes, even when you are on the go.
Crab Empanadas with Mango Salsa
Empanadas are the ultimate “eat anywhere” snack—and these are bursting with sweet, delicate crab meat for an extra touch of luxury.
Since these fabulous nachos take only 20 minutes to prepare, it’s a cinch to rustle up a batch whenever you need a little bite to nosh on.
We like a scoop of this salad over kale, stuffed into a pita pocket or served as a dip with crackers and veggies—who doesn’t love versatility?!
Air Fryer Calamari with Chipotle Dipping Sauce
The trick to this recipe is to double-coat the calamari and cook it in batches so the air circulates in the fryer. Easy-peasy!
Golden-brown, crispy air-fried shrimp are a healthy and homemade alternative to deep-fried seafood—perfect for that mid-afternoon snack break.
Dress your slider up or down—depending on the day ahead and the time you have to get fancy with your prep!
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