Healthy Snacks To Replace Not-So-Healthy Comfort Foods

Not only is winter depressing, a lack of vitamin D can spike your stress levels too. When some of us want to feel good we turn to food for comfort. Instead of your not-so-healthy snack choices we have listed our top three healthy snacks that taste delicious and prevent us from bloating during the colder months.

Craving something salty & warm?
Try these Zucchini, Corn + Caremalized Onion Egg Muffins (makes 6 muffins – serving size: 2 muffins):


  • 1 tsp olive oil
  • 1 zucchini diced
  • 1/2 cup corn kernels
  • 1/4 cup brown onion, diced
  • Pinch of salt
  • 6 eggs
  • 3 egg whites
  • Coconut Oil Spray


  1. Preheat oven to 180 degrees.
  2. Spray muffin tins with coconut oil spray.
  3. Combine eggs and egg whites in a bowl and whisk to combine.
  4. Scoop the veggie mixture into the muffin tins so that the veggies are spread evenly.
  5. Pour egg mixture over veggies into muffin tins.
  6. Bake for 20-25 minutes
  7. Store in a glass container after the eggs have cooked. These are good for up to 4 days.

Got the munchies?
Try our spicy hummus with veggie sticks:


  • One 400g can chickpeas, drained
  • 2 tablespoons tahini
  • ¼ cup lemon juice
  • 1 teaspoon paprika
  • 1 tablespoon extra virgin olive oil
  • 1 garlic clove, finely chopped
  • ¼ tsp. chilli flakes
  • Pinch Himalayan rock salt
  • Pinch pepper


  1. Place all ingredients in a food processor and blend until creamy and smooth.


Need a sugar hit?
Try these blue berry protein muffins (makes 21 mini muffins – serving size is 3 mini muffins):


  • 1 cup of protein powder of your choice
  • 2 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 cup unsweetened almond milk
  • 1/2 cup egg whites
  • 2 tbsp coconut oil, melted
  • 1 tbsp, sweetener of your choice (we recommend rice malt syrup or maple syrup)
  • 1 tsp vanilla extract
  • 3/4 frozen blueberries
  • coconut oil spray


  1. Preheat oven to 180 degrees.
  2. Combine all of the ingredients except for the blueberries and stir until smooth.
  3. Gently fold in the blueberries.
  4. Spray a mini muffin tin with coconut oil and add batter.
  5. Bake for 25 minutes.

Steph Prem

Director & Founder

Steph is the founder and director of Premium Performance training method and owner and head trainer at Studio PP. Steph is a former Winter Olympian and spent 10 years of her life as a professional athlete. Steph’s passion for Pilates stems from a 4 year rehab stint (consisting solidly of corrective exercise and Pilates) following her career ending back injury in 2010. Steph has trained and worked alongside some of Australia’s industry leaders, has 15 years dance experience and is clinically trained. She lives and breathes health, wellness and an active lifestyle and is an embodiment of her brand.

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