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41+ Liver-Friendly Snacks You’ll Actually Want To Eat

Our livers take a beating. Whether it’s drinking too much alcohol, eating processed foods, or an overly sedentary lifestyle, we could all be doing a little better when it comes to liver health.

Good liver health happens on two fronts: we have to take away the things that damage our livers and add things that promote healing and repair.

This is where diet can play a big role.

Adding nutritional, whole foods to your diet is key, but that can be trickier to do when it comes to snacks.

Whether you’re dealing with fatty liver disease, focused specifically on liver repair, or just want to embrace a healthier lifestyle, these foods are great places to start.

Liver-Friendly Foods:

There are fifteen liver-friendly foods I like to highlight on Soberish that research suggests may be extra beneficial for promoting liver health. They are:

  • Cruciferous Vegetables
  • Citrus Fruits
  • Fatty Fish
  • Nuts and Seeds
  • Green Tea
  • Coffee
  • Turmeric
  • Garlic
  • Beetroot
  • Olive Oil
  • Oatmeal
  • Avocado
  • Berries
  • Grapes
  • Prickly Pear

Many of these foods make great snacks on their own, but if you’re in the mood for something a little different, I’ve collected a list of liver-friendly snacks that can be whipped up relatively quickly (in most cases) and pack a much-needed nutritional punch.

41+ Liver-Friendly Snacks You Can Easily Make at Home

The following snacks use one or more liver-friendly ingredients. They range from simple, straightforward recipes most of you will recognize to more creative options. There’s something for everyone here!

I’ve chosen recipes I either make myself or have had and know will taste good. Fun fact about me. I’m an excellent cook. If my photography skills were half as good as my cooking skills, I might even start doing recipes.

But in the meantime, I’ll leave it to the pros to entice you with their recipes and beautiful photos.

1. Guacamole

One of the yummiest and easiest ways to incorporate avocado into your diet is guacamole. In this case, skip the fried tortilla chips and eat it with crunchy vegetables like celery or carrots.

Here’s a simple and delicious guacamole recipe that you can make at home:

Ingredients:

  • 3 ripe avocados
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 ripe tomato, diced
  • 1 lime, juiced
  • Salt and pepper, to taste
  • Optional: chopped cilantro, diced jalapeño, or a pinch of cumin
a bowl of smashed guacamole
guacamole

Instructions:

  • Prepare the Avocados: Cut the avocados in half, remove the pit, and scoop the flesh into a mixing bowl.
  • Mash the Avocados: Use a fork or a potato masher to mash the avocados to your desired consistency. Some people prefer a chunkier guacamole, while others like it smooth.
  • Add Flavor: Mix in the chopped onion, minced garlic, and diced tomato. Stir well to combine.
  • Season: Add the lime juice, salt, and pepper. Adjust these according to your taste. The lime adds flavor and helps prevent the avocado from browning.
  • Mix and Serve: Stir everything together gently. Taste and adjust the seasoning if needed. Serve immediately or cover with plastic wrap (pressing the wrap directly onto the surface of the guacamole to prevent oxidation) and refrigerate until ready to serve.

2. 5-Minute Quick Avocado Snack

This recipe comes from a beautiful recipe site called Walder Wellness. What’s even easier than guacamole? An avocado recipe you can eat right in the rind!

@walderwellness My go-to avocado snack 🥑 #avocado #snack #healthyfood ♬ Easy Living – Billie Holiday

You’ll need the following:

  • An avocado
  • A tbsp of balsamic vinegar
  • Salt and pepper to taste

How to make it:

  • Cut the avocado in half and scoop out the pit.
  • Pour the balsamic vinegar, salt, and pepper into the space where the pit used to be.
  • Mix it all together.

Scoop out and enjoy with almond flour crackers or healthy seed crackers. For the full recipe, visit the Walder Wellness site.

3. Creamy Chocolate Avocado Popsicles

Though not particularly complicated, this recipe requires the most preparation. It’s also the least healthy of the bunch but not terrible. Don’t they look good?

Avocado chocolate popsicles
avocado chocolate popsicles from The Little Epicurean

For this one, you’ll need the following ingredients:

  • 3 ripe avocados
  • 1.5 cups of milk or milk alternative
  • 4 tablespoons of sweetened condensed milk
  • Simple syrup or agave sweetener (as needed – go easy on the sweetener though)

For the full recipe, visit The Little Epicurean’s website to see how they’re made.

For more avocado-based snacks, check out these recipes:

4. Matcha Smoothie

Green tea is an anti-inflammatory powerhouse, but not everybody likes the taste. Most people brew it incorrectly and scald it into a bitter, undrinkable, earthy mess.

Enter the matcha smoothie.

The great thing about this recipe is you also get a boost of leafy greens with the kale. I recommend a vanilla protein powder for this drink. I like Orgain, but you can choose whatever brand floats your boat.

For the full recipe, visit the Vancouver with Love website.

A note on matcha powder.

Not all matcha powders are created equal and there are no shortage of options to choose from on the internets.

When shopping for matcha powder, make sure to distinguish between grade.

Ceremonial grade is ideal for drinking. It’s made from the youngest tea leaves which gives it that fine texture and a mild sweetness. Try this one from Ippodo Tea.

Culinary grade is more tailored for cooking. It has a robust flavor that stands out in recipes (which is a good or bad thing depending on how much you like matcha). Try this one from Kyoto Dew Matcha.

The color of your matcha should be a vibrant green; a dull or yellowish-green suggests it’s of lower quality. The best matcha typically comes from regions in Japan such as Uji in Kyoto or Nishio in Aichi, because they are known for their optimal tea-growing conditions.

Make sure the matcha you choose is stone-ground to guarantee a finer consistency that blends smoothly.

It should have a fresh, grassy smell and a slightly sweet taste without being overly bitter.

The packaging should effectively protect the powder from light and air to preserve its potency.

For more matcha-based snacks, check out these recipes:

5. Mango Turmeric Smoothie

Smoothies are great snacks, and they are the ultimate cheat code because you get to blend a bunch of healthy stuff together and it all tastes great.

Turmeric is another liver-friendly super food that is a little tougher to get in snack form. But again. Smoothies to the rescue.

Here’s a delicious recipe to try. You’ll need the following ingredients:

  • One frozen banana
  • Mango (fresh or frozen)
  • Ice cubes
  • Orange juice
  • Milk (she uses almond milk, but coconut milk is also really good)
  • 1 tsp of turmeric

For more turmeric-based snacks, try these recipes:

6. Blueberry Citrus Smoothie

Okay, you could write a book full of liver-friendly smoothies, so this will be the last I include here. But the sky truly is the limit here.

This blueberry citrus smoothie recipe has several liver-healthy ingredients like berries, citrus, and leafy greens.

Here’s what you’ll need:

  • 1 1/2 cups of almond milk
  • 2 tbsp vanilla protein powder
  • 1 cup of frozen blueberries
  • 1 frozen banana
  • juice from an orange
  • juice from a lemon
  • 1 1/2 cups of frozen spinach

For more berry and citrus-based snacks, check out these recipes:

7. Baked Kale Chips

I don’t love kale, generally. It’s a really bitter, tough green. But baked into a chip? Hand me an entire bag, please.

Kale chips are pretty straightforward to make. You need kale, olive oil, and salt. But you can add all kinds of things like parmesan, nutritional yeast, and other spices to make them your own.

Check out this baked kale chips recipe for more ideas.

8. Crispy Parmesan Broccoli Chips

Broccoli is one of my favorite vegetables, but it doesn’t scream “snack.” Until now. Like kale chips, they are easy to make. You need:

  • 3 crowns of broccoli
  • 10 oz of shredded parmesan cheese
  • salt, garlic powder, and onion powder to taste

The flavor profile is essentially broccoli and cheese in crispy form. It’s fantastic. Watch the video or visit this Hungry Happens page for the recipe.

@hungryhappens Crispy Parmesan Broccoli Chips (full recipe is on: HungryHappens.Net) IB: @TOR MINELL ♬ original sound – Stella Drivas

For more veggie-based snacks, check out these recipes:

9. Nutty Oatmeal Breakfast Cookies

This is another snack recipe that will require a bit more pre-planning, but once you make a batch, you’ll have them on handy for convenient snacking.

This recipe incorporates several liver-friendly foods like oatmeal, nuts, and seeds.

For this one, you’ll need the following:

  • 1.5 cups rolled oats (GF if needed)
  • 1/2 cup raw walnuts, roughly chopped
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup dried cranberries
  • 1 tsp pumpkin pie spice
  • Pinch of salt
  • 3/4 cup pumpkin purée (unsweetened)
  • 1/2 cup almond butter (unsweetened, creamy)
  • 1/4 cup pure maple syrup

This one also comes from Walder Wellness. Get the full recipe here.

10. Blueberry Overnight Oats

Again, this will require some pre-planning. But the thing about overnight oats is you can make a few batches ahead and then pull them out of the fridge when you’re in need of a little snack.

Overnight oats are very easy to make, and you can customize them in all kinds of ways.

You’ll need:

  • Rolled oats
  • Almond milk, yogurt, or kefir
  • Maple syrup
  • Vanilla extract
  • Salt
  • Cinnamon
  • Optional add-ons: nut butter (I like peanut butter)

For the full recipe with instructions, click here.

For more oat-based snacks, check out these recipes:

11. Simple Liver-Friendly Snacks You Can Buy (No Prep Needed)

You don’t always have to put something together. There are plenty of snacks you can eat without any culinary skills that are good for your liver.

  • Grapes (cold or frozen)
  • Mixed nuts (almonds, pistachios, walnuts, cashews)
  • Mandarins or tangerines
  • Celery, carrots, or cucumbers with hummus or tzatziki dip
  • Natural nutter butter on rice cakes
  • Pumpkin or sunflower seeds
  • Plain Greek yogurt and fruit

There’s no need to overcomplicate your snacks. Look for options that include your liver-friendly superfoods and exclude anything overly processed and full of sugar.

For more on the liver, check out the following articles.

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