Summer is heating up, which means it’s time to rethink your beach snacks. In this roundup, I’ve put together 10 of the best beach snacks for adults in 2025. Everything is easy to make, simple to pack, and satisfying to eat—right from your beach towel.
Some of these you’ve probably seen on TikTok, while others became our personal go-to’s over the past couple of years. And most importantly—they’re genuinely delicious, tried-and-true by us and our hungry friends on the beach, in the mountains, and even in the car on a grocery store parking lot.
If you’re tired of sticky fruit and boring sandwiches—you’re in the right place.
1. TikTok Viral Hummus Veggie Cups You Need for Beach Days
If you’ve even glanced at food content on TikTok, you’ve probably seen these super convenient hummus veggie cups. But real life proved—this isn’t just cute. It’s genius. Convenient, quick, healthy, and totally beach-friendly, where finding a solid snack is always a hassle.
The idea’s simple: you scoop some hummus into the bottom of a small plastic cup, then layer in veggie sticks on top. That’s it! Minimum effort, maximum taste and nutrition.
These cups have become a must-have for us on hot outings. They don’t crumble like sandwiches, don’t melt like fruit, and don’t need extra utensils. Just grab one from your bag and you’ve got a full-on snack in your hand: protein-packed hummus and crisp, fresh veggies. Eat straight from the cup—nothing drips, nothing falls apart. Perfect, especially when you’re in a damp swimsuit, the wind’s playing with your towel, and someone nearby just knocked over their lemonade.
What you’ll need:
- 1 container of hummus (about 10 oz / 280 g) – classic or flavored: spicy, beet, basil
- 1 cucumber, sliced into long thin sticks
- 2 carrots, peeled and sliced
- 1 sweet bell pepper, preferably mixed colors: red, yellow, orange—they look great
- 2–3 celery stalks – for that crunch
- Cherry tomatoes (optional) – just toss a few on top
How to make them:
- Arrange your cups on a tray or in a large container with a lid.
- Scoop 2 tablespoons of hummus into the bottom of each one.
- Slice your veggies so they stick out of the cup and are easy to grab.
- Stick them into the hummus. Press slightly so they stay upright.
- Pop the lids on—then into the fridge or straight into a cooler bag for the beach.
Personally, I love mixing fresh dill right into the hummus—it gives the flavor a lift, especially when the veggies are pretty basic.
And that’s it. A simple recipe that’s already a hit—and for good reason.
Because as noted by the Harvard T.H. Chan School of Public Health, foods high in fiber help maintain steady blood sugar and keep your energy up throughout the day. And on the beach, where you want to feel good and not crash into a food coma in the sand—that matters.
2. The Ultimate Healthy Turkey Roll-Ups for Your Summer Cooler
Not to exaggerate, but these turkey roll-ups are one of the most underrated beach snacks you can bring on a summer trip—especially if you’ve got a cooler bag. They’re packed with protein, super convenient, and full of flavor. Plus, barely any prep. Just roll it, wrap it, and hit the road!
We first made them for a lake trip with friends. I was looking for something hand-held, so we wouldn’t need forks or a pile of napkins. And nothing that melts in the sun like cheese sticks. Oh, and it had to be healthy, of course.
This is the perfect option because the high protein content helps keep you full and energized without any sugar crashes. They store well in a cool environment and can be adapted to any diet—keto, gluten-free, clean eating—you name it.
According to Mayo Clinic, high-protein diets—especially when the protein comes from lean meats like turkey—help preserve muscle mass, boost metabolism, and better control appetite.
What you’ll need (for 4 servings):
- 8 slices of turkey (thinly sliced, cooked, no extra additives)
- 4 slices of mozzarella or cheddar cheese (can use reduced fat)
- 1 avocado, thinly sliced
- 1/2 red bell pepper, cut into strips
- A handful of arugula or romaine lettuce
- 1 tsp of mustard or horseradish sauce per roll-up (optional)
- Tortilla wraps or large lettuce leaves (if you want it low-carb)
How to make them:
- Take a slice of turkey and place a slice of cheese on it.
- Add some avocado, a few pepper strips, and the greens.
- Spread a bit of sauce if you’re using one.
- Roll it all up tightly.
- Secure with a toothpick or wrap in plastic wrap.
- Pack in a container and keep in the fridge or in a cooler bag with ice packs.
To keep everything fresh, especially in the heat, it’s smart to use airtight containers for roll-ups.
Healthy turkey roll-ups for summer aren’t just trendy—they’re a lifesaver. Especially if you, like me, are getting tired of the same old sandwiches. And yes, they’re bread-free, so they’re low-carb and won’t leave you feeling heavy after a couple of bites.
Make them once—you’ll be rolling them out on autopilot. Adults and kids both love them. Lindy even used to take them to the office, wrapped in lettuce leaves for a completely carb-free version.
3. Easy Greek Salad Skewers That’ll Dominate Your Beach Snack Picnic
You know how salads behave on the beach. Everything leaks, mixes together, tomatoes get squished, feta floats in its own juice—it’s just a mess. That’s why I started making Greek salad skewers, and let me tell you, it’s been my personal beach hack of the year. For real.
These Greek salad skewers are super handy, they look beautiful, and most importantly—you get all the salad flavor, but without the bowl. Just grab one, dip it in some sauce, and enjoy.
What you’ll need for 12 skewers (serves 4–6 people):
- 1 large cucumber, sliced into rounds and halved
- 12–16 cherry tomatoes
- 1 bell pepper (red or yellow works best for contrast)
- 6–8 pitted Kalamata olives
- 6 oz (170 g) of feta, cut into cubes
- Olive oil, oregano, salt, pepper – for the marinade
- 6–8 inch bamboo skewers
I get my go-to short skewers here—they don’t splinter or fall apart Bamboo appetizer skewers (Amazon).
How to assemble:
- Place feta cubes in a bowl, drizzle with extra virgin olive oil, sprinkle with oregano and a pinch of salt. Let it sit for 10 minutes.
- Meanwhile, prep your veggies: slice the cucumber into half-rounds, dice the pepper into squares, and leave the cherry tomatoes whole.
- Thread each skewer in any order you like: cucumber → feta → olive → pepper → tomato.
- Pack the finished skewers in a container and chill in the fridge or cooler.
By the way—studies show that the Mediterranean diet, with feta, olive oil, fresh veggies, and olives, can reduce inflammation and improve heart health.
These easy Greek salad skewers always get a “wow” at the picnic. And honestly—I love that you can tweak them. Want basil instead? Go for it. Prefer mozzarella over feta? Totally works. But in this classic version, it really feels like the taste of summer in Greece—on a toothpick.
4. 2025’s Favorite Keto Egg Muffins Perfect for Beach Snacking
Oh, these egg muffins are definitely for anyone who’s tired of hauling around shapeless hard-boiled eggs in a container, hoping they don’t get smashed under the watermelon. Not kidding—once my whole snack turned into a salad of shells and yolk. Ever since then—only egg muffins. And if you’re doing keto, or just want a protein-packed, portable, and non-drippy snack, you’re gonna love these.
Why even non-dieters love these muffins:
- They don’t fall apart or melt in the sun
- You can eat them one-handed (and stay clean)
- They bake in just 25 minutes
- Totally low-carb, high in protein and fat
- Easy to customize — add spinach, mushrooms, bacon, cheese—whatever you like
Ingredients (makes 12 muffins):
- 10 large eggs
- 1/3 cup heavy cream (or full-fat coconut milk if you want dairy-free)
- 1/2 cup shredded cheddar or mozzarella
- 1/2 cup cooked bacon or sausage, finely chopped
- 1/2 cup finely chopped bell pepper
- 1/4 cup chopped spinach or green onion
- Salt and pepper to taste
- Cooking spray or oil for the pan
It’s best to use a silicone muffin pan—way easier to release and clean. Here’s my favorite: Silicone Muffin Pan for Keto Baking (Amazon)
How to make them:
- Preheat your oven to 375°F (190°C).
- In a large bowl, whisk together eggs, cream, cheese, salt, and pepper.
- Stir in the rest of the ingredients.
- Pour into greased muffin cups—fill them about 3/4 full.
- Bake for 20–25 minutes until golden on top.
- Let cool and store in the fridge. Before your beach day, toss them in your cooler—and done!
According to research, high-protein beach snacks (especially those based on eggs) help control hunger for longer compared to carb-based snacks. And at the beach, where the munchies tend to hit hard, that really matters.
These keto egg muffins aren’t just trendy—they’re practical and tasty. I even make them the night before and keep them in the fridge for breakfast. Lindy takes a couple in her lunchbox for bike rides, and me… I just snack on them in the kitchen when no one’s watching.
They’re great cold or warm. And most importantly—they’re perfect for the beach when hunger strikes.
5. Fun Gluten-Free Popcorn Trail Mix You’ll Be Addicted To
When we started trying to eat more intentionally (well, when Lindy suspected her constant fatigue might be linked to gluten), hunting for hike-friendly and beach- snacks turned into a full-blown quest. Everything was either sticky, bread-based, or just way too fussy. So I grabbed everything we had in the kitchen, tossed it with popcorn—and boom. It turned out crazy good.
Since then, gluten-free popcorn trail mix has been our go-to beach snacks. Naturally gluten-free, it doesn’t melt in the sun, doesn’t leave your hands messy, and you can eat it straight from the bag.
And the best part—you can tweak the flavor however you like: sweet, salty, nutty, or with a little kick!
Here’s the base recipe (for 6 servings):
- 4 cups of air-popped popcorn (homemade or store-bought, gluten-free)
- 1/2 cup almonds (you can lightly toast them)
- 1/3 cup pumpkin seeds (shelled)
- 1/3 cup dried cranberries or raisins
- 1/4 cup dark chocolate chunks (72% or higher)
- 1/2 tsp sea salt
- Optional: a pinch of cinnamon or cayenne pepper for a little spice
How to make it:
- Make the popcorn—microwave, stovetop, or with a popper. Let it cool.
- Mix all ingredients in a large bowl.
- Taste and adjust—add more salt or sweetness if needed.
- Portion into zip bags or airtight containers.
- Chill before your trip—nuts taste even better slightly cooled!
Important! Some popcorn brands and packaged add-ins can have hidden gluten. Always check for a “Certified Gluten-Free” label on the packaging.
I got hooked on this mix big time—so much that I started making 10-serving batches at once. It works for the road, the beach, movie night, or just when you need “something snacky but not junky.” Even our friends’ kids love it—especially with mini marshmallows or gluten-free cornflakes thrown in.
6. 5-Minute Caprese Salad Bites for a Refreshing Beach Treat
Sometimes, heavy food just doesn’t hit right at the beach. It’s hot, you’re feeling lazy, and all you want is something light that won’t leave you hiding under your towel thinking, “Why did I eat that?”
That’s when I reach for Caprese bites—fresh, light, and totally delicious.
It’s one of those times when simple really is genius. Just tomatoes, mozzarella, and basil, all stacked onto a mini skewer. Or even just a toothpick. All you need is 5 minutes, 1 container, and a little desire to treat yourself or your beach snacks crew.
What you’ll need (makes 12 bites):
- 12 cherry tomatoes
- 12 mini mozzarella balls (bocconcini)
- 12 fresh basil leaves
- 1–2 tbsp balsamic glaze
- Salt and freshly ground pepper to taste
- Toothpicks or mini skewers
I use store-bought balsamic glaze, but you can make your own. If you want a sugar-free option, try Balsamic Glaze with No Added Sugar (Amazon).
How to assemble:
- Thread each toothpick in this order: tomato → folded basil leaf → mozzarella ball.
- Lay them out on a flat container or platter.
- Drizzle with balsamic glaze and sprinkle with salt. Add a pinch of pepper if you’d like.
- Chill in the fridge before heading out. Serve cold at the beach—it’s more refreshing than soda!
According to Cleveland Clinic, fresh tomatoes contain lycopene, an antioxidant that helps protect your cells from damage—especially after long sun exposure.
And mozzarella paired with tomatoes helps your body absorb that antioxidant more effectively, especially with a bit of fat like balsamic glaze or olive oil.
And just like that—you’re snacking on Caprese salad bites instead of some sad melted sandwich. Sounds pretty great, right?
Lindy and I often make a double batch—half gets eaten on the way, the rest goes to the beach.
Also—they just look nice. Especially when layered in a clear container.
7. Best Low-Carb Avocado Deviled Eggs for Your Next Beach Day
You know how traditional deviled eggs go on the beach: the yolk dries out, the filling looks tired, and by lunchtime, it’s just… not great. But we found a little treasure—avocado deviled eggs.
It’s not just a trendy twist, it’s a genuinely practical, satisfying, and delicious beach snacks you can eat with your fingers without feeling like you just hit the drive-thru.
Why these are the perfect low-carb deviled eggs:
- No mayo, just healthy fats from avocado
- Great source of protein and fiber
- Low glycemic index — fits keto and LCHF diets
- Perfect for storing in a cooler container
Ingredients (for 6 servings / 12 halves):
- 6 hard-boiled eggs
- 1 ripe avocado
- 1 tsp Dijon mustard
- 1 tsp fresh lemon juice
- A pinch of garlic powder or fresh garlic (to taste)
- Salt and pepper to taste
- Optional: a pinch of cayenne or smoked paprika
- Topping: chopped green onion or sesame seeds
To keep them safe and pretty on the beach, I use this container: Deviled Egg Carrier with Lid (Amazon)
How to make them:
- Cut the eggs in half and carefully remove the yolks.
- Mash together the avocado, yolks, mustard, lemon juice and spices in a blender or with a fork until smooth.
- Spoon the filling into a piping bag (or just a zip bag with the corner snipped) and fill the egg whites.
- Top with green onion or paprika if you like—it adds a nice touch.
- Store in an airtight container in the fridge until it’s time to go.
According to the National Library of Medicine, regularly eating avocados can improve blood lipid profiles and support heart health, thanks to their monounsaturated fats and phytonutrients.
Combined with egg protein, this snack is a true fuel-up combo!
These avocado deviled eggs really make an impression. They’re smooth, slightly tangy, and look awesome—especially if you play around with toppings a bit.
8. Crispy Chickpea Beach Snack Packs You’ll Be Craving All Summer
One day, I decided to roast some leftover canned chickpeas… and since then, it’s been my number one summer beach snacks addiction. These crispy roasted chickpeas are exactly what you need when you’re craving something tasty, but without the sugar, gluten, or sticky mess.
And yes, you can eat them behind the wheel, on the beach, hiking, or curled up on the couch with a podcast.
They’re the perfect summer beach snacks because they’re rich in plant-based protein and fiber. No gluten, no sugar, no starch. They store great—without a fridge! And yes, they really crunch!
Ingredients (for 3–4 servings):
- 1 can of chickpeas (15 oz / ~425 g) — drained, rinsed, and dried
- 1–2 tbsp olive oil
- 1/2 tsp salt
- Spices to taste: smoked paprika, garlic powder, chili, curry, thyme, rosemary…
How to make them:
- Preheat your oven to 400°F (200°C).
- Pat the chickpeas dry thoroughly (even with a towel!) — the crunch depends on it.
- Mix chickpeas with oil and spices in a bowl.
- Spread them out in a single layer on a baking sheet.
- Roast for 25–35 minutes, stirring every 10 minutes, until golden and dry.
- Let them cool completely — they’ll get even crunchier.
- Store in airtight containers or zip bags — good for up to 5 days.
Сhickpeas are a great source of slow-digesting carbs and plant protein, plus antioxidants that help protect cells from oxidative stress—especially under strong sun.
This year I even gave a jar of these chickpea beach snacks to our neighbor—he’s a beach lifeguard and always complained that snacks are either full of sugar or sticky nuts. Now he roasts his own batches—and we joke that I ruined his relationship with protein bars.
Crispy chickpeas are like chips—but better for you. And if you add a little truffle salt or taco seasoning mix—it’s no longer just a snack… it’s mmm, yes.
9. Vegan Rice Paper Veggie Rolls That Are Beach-Ready and Irresistible
These rice paper veggie rolls are light, gently wrapped, and super refreshing. Perfect for a hot beach day when you want something to nibble on—without turning into a burrito on the sand.
Why you’ll fall in love with these rolls:
- Vegan and gluten-free
- Easy to eat with your hands—without a mess
- Stay fresh for 4–6 hours if stored cool
- Super healthy: fiber, vitamins, antioxidants
- And yes—they’re beautiful
Ingredients (makes 6 rolls):
- 6 sheets of rice paper
- 1/2 avocado, sliced thin
- 1 small carrot, shredded or thinly sliced
- 1/2 cucumber, cut into long thin sticks
- 1/2 bell pepper (red or yellow)
- A handful of purple cabbage, finely shredded
- Arugula or lettuce leaves
- Optional: fresh mint, basil, or cilantro for extra flavor
If you don’t have rice paper yet, I use this one—it doesn’t tear when rolling: Rice Paper Wrappers for Fresh Rolls (Amazon)
How to make them:
- Prep the fillings: everything should be sliced thin for easier rolling.
- Fill a large plate with warm water. Soak each rice paper sheet one at a time for 10–15 seconds.
- Lay the softened sheet on a clean surface and place the filling in the center—don’t overstuff.
- Fold in the sides first, then roll it up like a burrito.
- Repeat with the rest of the sheets.
- Wrap the finished rolls in plastic wrap or place in an airtight container with a paper towel at the bottom (to prevent sogginess).
Sauce to go with them (5-second genius moment):
- 2 tbsp soy sauce or coconut aminos
- 1 tbsp rice vinegar
- 1 tsp maple syrup or honey
- Optional: a bit of grated ginger or garlic
Pour into a small airtight container and bring it along.
According to the Academy of Nutrition and Dietetics, eating a variety of colorful raw vegetables provides the body with antioxidants, B vitamins, and vitamin C—key nutrients for protecting your skin from UV damage and helping it recover after sun exposure.
In summer, I often make these rolls in the morning, before the heat kicks in, and pack them for the beach or a road trip. They’re light, juicy, and unlike sandwiches—don’t give you that heavy bread-in-the-gut feeling.
Plus, our friends’ kids think they’re “cartoon food”—and happily eat cabbage they’d normally run from.
10. Beach Snacks: Viral Strawberry Banana Wraps Adults Are Raving About in 2025
You’ve probably already seen them on TikTok—those cute, rolled-up wraps that look like burritos but sweet. Strawberry banana wraps took over feeds in early 2025, and honestly, I’m not surprised. Because they:
- Take just 5 minutes to make
- Look amazing even in a plastic container
- Don’t melt, drip, or get sticky
- And taste better than most snack bars
I’m usually not a fan of desserts at the beach—especially the ones that require a spoon or, heaven forbid, a cooler.
But these wraps have become a must-have for Lindy and me, especially on those days when you want something summery and sweet—but without the guilt.
Ingredients (for 2 wraps):
- 2 whole grain or gluten-free tortillas (low-carb version works too)
- 2 ripe bananas
- 6–8 large strawberries, sliced
- 2 tbsp nut butter — almond, peanut, or cashew
- Cinnamon to taste
- Optional: a bit of shredded coconut or honey
- Optional: a pinch of salt to boost flavor
How to make them:
- Lay the tortillas flat on a board. Spread a thin layer of nut butter on each.
- Lay down the banana (whole or sliced), then top with strawberries.
- Sprinkle with cinnamon and add coconut or a drizzle of honey if you’d like.
- Roll it up tightly and wrap in parchment or plastic wrap.
- Slice in half—or leave whole. Chill in the fridge for 20 minutes if you have time—makes them firmer and easier to eat at the beach.
I once made these wraps for breakfast before a hike—and Lindy kept asking all morning why I hadn’t made them sooner.
They’re seriously convenient, sweet but not too sweet, and give you just the right kind of energy for a sunny day.
Strawberry banana wraps are basically dessert you can take in your pocket.
(Okay—don’t actually put them in your pocket. Use a container.)
Beachside Inspiration
I’ve just shared 10 beach snacks that have become part of our summer days.
And you know what’s funny? Almost every one of them was born not out of culinary creativity, but from real beach exhaustion and a strong desire not to suffer through food.
So if you’ve got your own favorite finds—drop them in the comments.
I truly love trying new things and adding fresh recipes to our seasonal roundups.And if even just one recipe from this list becomes your new go-to—I’ll be thrilled.
Here’s to beach days that are not just beautiful… but seriously delicious.
