Health & Nutrition

17 Super Foods That Make Easy On-Course Snacks

We all know that feeling. You've made it to the halfway house, your gut's rumbling, you're light headed and just bogeyed the last hole. You're three hours away from the 19th hole (maybe your partners are slow players). There's something on the grill that started out as a hot dog earlier today. A sandwich, with yesterday's date on it, sits in the fridge. A few packs of orange crackers with a filling pretending to be peanut butter is on the counter, and it all looks like a gourmet meal.

Four-plus hours and 7,000 yards does something to a person. They think they'll never see proper food again. When was the last time you put a hot dog on the grill to cook at nine in the morning at home and decided it was a brilliant idea to chow down on it around two in the afternoon?

No one likes playing courses in poor conditions. So don't eat sub-par food. Instead, here are some healthy, tasty alternatives.


Crispy Garlic & Parmesan Edamame "Popcorn"

Crispy Garlic & Parmesan Edamame "Popcorn"
Why it's good for golfers: Great source of fiber and protein that you can pop in your mouth by the un-gloved handful.


1 10 oz. package shelled edamame (green soybeans)

⅓ cup grated Parmesan cheese

1 teaspoon garlic powder

1-2 Tablespoons olive oil

Preheat oven to 400°F. Rinse, drain and dry edamame. In a medium bowl toss soybeans in olive oil. Mix cheese and garlic powder together, sprinkle over soybeans, stir to coat evenly. Spread soybeans onto a baking sheet lined with parchment paper. Bake until cheese is crispy and golden, about 20 minutes.


Sweet & Hot Roasted Chickpeas

Sweet & Hot Roasted Chickpeas
Why it's good for golfers: Chickpeas are slow to digest, which helps keep you feeling full during your round.


2 15oz cans low sodium chickpeas -- rinsed, drained, skinned and patted dry

2 tablespoons extra virgin olive oil

1 teaspoon smoked paprika

1 teaspoon chipotle chili powder

1 teaspoon cumin

3 teaspoons light brown sugar

Preheat oven to 450°F. Spread naked chickpeas on parchment lined baking sheet. Roast 5-7 minutes until dry. Whisk next 5 ingredients in medium bowl, toss in warm chickpeas, and stir to coat. Spread seasoned chickpeas in single layer back onto baking sheet. Continue roasting 20-25mins until crunchy and golden.

Why it's good for golfers: Low maintenance satisfying finger food for a quick snack.


½ lb uncooked edamame in pods

Garlic salt

¼ teaspoon salt

Cook pods in salted boiling water for 5 to 6 minutes. Drain well. Sprinkle warm edamame with garlic salt, toss again to distribute.


Apple Pie Spiced Wonton Chips

Why it's good for golfers: Fills that sweet craving without needing an ultra-processed candy bar.


2 tablespoons light brown sugar

⅛ teaspoon salt

2 teaspoons apple pie spice

10 wonton wrappers cut diagonally

Cooking spray

Preheat oven to 350°F. Mix first three ingredients together in a large bowl. On a parchment paper lined baking sheet spray both sides of wontons with cooking spray. Toss wontons in spice mixture, then lay on baking sheet in a single layer. Press more spice mixture on tops. Bake 5 minutes until crisp.

Why it's good for golfers: Because the alternative is a bag of greasy fatty potato chips with very little nutritional value.


1 head kale, washed and completely dried

2-3 tablespoons olive oil

Sea salt or salty spice mixture

Preheat the oven to 275°F. Remove tough ribs from the kale, tear into bite-sized pieces, and toss with olive oil in a large bowl. Lay pieces on a parchment paper lined baking sheet in a single layer. Sprinkle with salt. Bake until crisp, turning halfway through, about 20-25 minutes.


Cucumber "Sandwich" Rounds

Why it's good for golfers: Individual little portions which are refreshing and easy to eat between shots.


1 English hot house cucumber, sliced in ¼inch rounds



Light cream cheese

Herbed goat cheese

Pat cucumber slices dry. Spread filling of choice between two cucumber slices and press gently to keep together. Store in plastic bags and keep cold in the cooler until ready to snack.


Ham & Turkey Deli Counter Roll Ups

Why it's good for golfers: Convenient and tastier to eat then that messy, dry sandwich with wilted lettuce and a poor excuse for a tomato slice.


Equal number slices of the following:

Low sodium ham, turkey, provolone


Pickle, thinly sliced (optional)

Banana pepper slices (optional)

Spread mustard on ham, top with turkey, then provolone, and pickle slice. Roll up from short end and secure with toothpick. Note: make sure the cold cuts are not sliced too thinly or roll ups with fall apart.

Why it's good for golfers: Helps boost energy levels and is protein rich to fight hunger cravings.


1 16 oz. can chickpeas, rinsed and drained

¾ teaspoon kosher salt

¼ cup tahini (sesame paste)

3 tablespoons lemon juice

¼ cup tablespoons extra virgin olive oil

4 dashes hot sauce

Preheat oven to 425°F. Roast chickpeas for 15mins on a baking sheet lined with parchment paper. Place chickpeas and rest of ingredients in the bowl of a food processor fitted with the steel blade. Process until pureed. Add more olive oil if necessary and continue to process until smooth.


Baked Tortilla Chips with Sea Salt

Why it's good for golfers: Because homemade junk food will always be better than pre-packaged junk food of any description.


1 package soft taco size corn tortillas

Olive oil cooking spray

Fine sea salt

Preheat oven to 350°F. Cut tortillas into six wedges and spread in a single layer on a parchment paper lined baking sheet. Lightly spray with oil. Bake six minutes. Turn wedges using tongs, spray with oil, sprinkle with salt. Bake another six minutes until wedges begin to color. Remove and cool.

Why it's good for golfers: lightweight and easy to store.


2 cups old-fashioned oats

¼ cup shredded coconut

½ cup chopped pecans

½ cup sliced almonds

1 ½ tablespoons dark brown sugar

½ teaspoon ground cinnamon

¼ teaspoon ground ginger

⅓ cup honey

2 tablespoons canola oil

¼ cup raisins

¼ cup dried cranberries

Preheat oven to 300°F. Mix first seven ingredients in a medium bowl. Warm honey and oil in a saucepan until smooth. Pour honey over oats, use spatula to mix. Spread on a baking sheet lined with parchment paper. Bake until golden, about 35 minutes, stirring often. Remove from oven, cool then mix in fruit.

Why it's good for golfers: Less sugar than the packaged ones means more energy, and no crash during your round.


1 cup old-fashioned oats

½ cup sliced almonds

½ cup shredded coconut

¼ cup whole-wheat flour

2 tablespoons butter

½ cup honey

4 tablespoons light brown sugar

1 teaspoon vanilla extract

¼ cup dried apricots, chopped

¼ cup dried cranberries

¼ cup raisins

Preheat oven to 300°F. Butter 9x9-inch baking pan, line with parchment paper. Toss first 3 ingredients together on baking sheet; bake 10 minutes until golden. Transfer to bowl, stir in flour. Heat butter, honey, sugar, vanilla in a saucepan until smooth, pour over oatmeal, add dried fruit, stir well. Pour mixture into pan; press down evenly. Bake for 25-30 minutes, until golden.


Frozen Blueberries Covered in Yogurt

Why it's good for golfers: Because fruit and yogurt is always a better choice. Plus you get a ton of antioxidants all jammed into a refreshing, ice cold power berry.


1 6oz container Greek blueberry yogurt

1 cup blueberries -- picked over, rinsed, drained and dried

Place blueberries in a medium bowl. Cover with yogurt, stir to coat. Place on a parchment paper lined baking sheet in a single layer and freeze. Transfer berries to freezer bags.

Note: On course, stick the bags in the cooler to keep them frozen.


Energy Bars -- No cooking, no brainer

Why it's good for golfers: Simple to make and not loaded with processed sugars.


1 cup roasted nuts

1 cup dried fruit, like cranberries, raisins, apricots

1 cup pitted whole dried dates, like Medjool

Combine ingredients in bowl of a food processor fitted with a steel blade. Pulse until ingredients resemble crumbs. Scrape down bowl. Continue to process until mixture forms a ball. Press dough into an 8x8 square pan lined with parchment paper. Wrap, chill for 1 hour. Cut into 16 squares. Wrap in plastic, store in frig.

Adapted from:

the kitchn


Baked Carrot Chips

Why it's good for golfers: Because you might want a chip and this one provides vitamin A for healthy eyes, so you can track your shot from tee to green.


2-3 large carrots, peeled and thinly sliced on a diagonal

Olive oil

Sea salt

Preheat oven to 350°F. Place carrot slices in a bowl, lightly toss with oil. Lay carrots on a parchment paper lined baking sheet in a single layer. Sprinkle with salt. Bake 15-20 minutes until slices are dry and crisp. Be careful not to let them burn.

Why it's good for golfers: You can make it exactly the way you want and it lasts a long time.


No rules on the quantities, just look for unsalted nuts and dried fruit with no added sugar for your Master Mixes.


Peanuts, raisins, and M&M's

Nuts on Nuts on Nuts:

Unsalted cashews, almonds, walnuts, peanuts, pecans, shelled pistachios and raisins for a touch of sweetness.

Peanut Butter and . . .

Banana chips, raisins, almonds, peanuts, dark chocolate chips, peanut butter chips.

Sweet & Salty:

Walnuts, dark chocolate chips, dried cherries, raisins, sea salt

Why it's good for golfers: Because real golfers all eat jerky.


2 ½ tablespoons minced canned chipotle chilies in adobo

2 teaspoons sea salt

1 teaspoon onion powder

1 teaspoon garlic powder

1 lb beef sirloin, trimmed, very thinly sliced with the grain

Whisk first 4 ingredients in a bowl. Add steak; stir to coat. Cover; chill 18-24 hours, stir occasionally.

Preheat oven to 225°F. Place rack on large rimmed baking sheet. Place slices on rack in single layer. Bake until dried but not stiff, 2 1/2 - 3 hours. Cool. Store in airtight container in fridge up to 1 week.

From: Bon Appétit

Why it's good for golfers: High in fiber and low in maintenance.

Toss warm popcorn with the following flavors. No hard fast rules, make it for your own taste buds.


Parmesan cheese, oregano, garlic salt, red pepper flakes Southwest:

Chipotle chili powder, smoked paprika, cumin, sea salt Curry