Whether you're in the kitchen or on the go, we've got easy-to-prepare snacks for every craving: sweet or salty, creamy or crunchy, hot or cold. 

The best snacks are a mix of complex carbs and protein -- a combo that metabolizes slowly, giving you more energy over time. You can look to leftovers for satisfying snacks, but watch the portion sizes: That means one ounce of cheese; two to three ounces of meat or fish; or 1/4 cup, give or take, of nuts.

Even if you're pressed for time, you can still snack smart: Skip vending-machine fare and pick wasabi beans, dehydrated soybeans, or carrot sticks with hummus, baba ghanoush, or caponata -- or try one of the following 16 recipes. (All calories are approximate.)

Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds (bottom left in photo). In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. 

Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally, about 30 minutes. Scrape from pan while cooling, to avoid sticking. Serves 16 (178 calories each).

Puree 1 1/2 cups low-fat buttermilk, 1 banana, 1 1/2 cups fresh or frozen berries, and 1/4 cup honey or agave syrup in a blender until smooth. Pour mixture into Popsicle molds and freeze. Makes 10 pops ( 75 calories each).

Combine 1 ounce cheddar cheese and 2 pickles, or 1 ounce cheddar cheese and 2 teaspoons jam on crackers. Try aged cheddar with golden plum, apricot, or peach jam. Serves 1 (cheddar and pickles, 160 calories; cheddar and jam, 146, plus crackers).

Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro) or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Serves 1 (40 calories, plus veggies).

In a small jar, layer 1/2 cup fruit cut into 1/2-inch cubes (kiwis, mangos, and pineapples are nice) with 1/4 cup plain low-fat yogurt. Top with 1 tablespoon toasted sliced almonds. Serves 1 (100 calories).

In a food processor, pulse together 1 cup cooked chickpeas with salt, pepper, and 2 tablespoons olive oil until roughly combined. Pulse in 3 tablespoons fresh cilantro and serve with crackers. Makes 1 cup; serves 4 (131 calories each, plus crackers).

Soak 1 cup dried yellow split peas in 3 cups water for 4 1/2 hours. Drain and pat dry. Over medium-high heat, coat a large skillet with oil. Add half the peas; cook, stirring frequently, until golden brown and crunchy, 6 to 10 minutes. Season with salt. Repeat with remaining peas. Serves 12 (55 calories each).

Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water. (To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes.) One large egg is 1 serving (78 calories).

Spoon 1/4 cup nonfat Greek yogurt over whole-wheat bread. Drizzle with 1 teaspoon honey and a sprinkle of cinnamon. Serves 1 (120 calories).

Spread 1 slice wholegrain bread with 4 teaspoons almond butter (pears and almonds are a classic combo, but peanut butter also works). Top with thinly sliced pear. Serves 1 (217 calories).

Stir 1 tablespoon chopped fresh basil, parsley, or dill into 1/4 cup low-fat ricotta cheese. Season with salt, pepper, and lemon juice. Spread on toast; top with cucumber. Serves 1 (136 calories).

Prepare a dipping sauce with 1 teaspoon soy sauce and 1 teaspoon sambal oelek (a spicy Asian chile-based sauce). Serve with a baked sweet potato. Serves 1 (100 calories).

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime. Serves 1 (361 calories).

Halve 3 ounces of cherry tomatoes and mix with 1 ounce crumbled low-fat feta cheese. Dress with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil; season with salt and pepper to taste. Sprinkle with fresh oregano. Serves 1 (108 calories).

Serve 3 ounces cooked chicken breast (turkey or lean pork work well, too) with 1/2 small Granny Smith apple and 2 teaspoons good whole-grain mustard. Serves 1 (185 calories).

Mix 2 ounces drained, water-packed tuna with 3 tablespoons cooked white beans. Top with a simple dressing of 1 teaspoon olive oil, 1/4 teaspoon coarse salt, pepper, and 1 to 2 teaspoons lemon juice. Serves 1 (172 calories).