Whether you make your own or opt for store-bought, beat the heat with these dietitian-approved snacks.


Racking up miles in hot, humid weather often leaves us wanting more than just ice water to cool down. Fortunately, there are plenty of delicious and nutritious frozen treats to enjoy after slogging through those sticky summer runs. Whether you make your own or opt for the store-bought variety, these frozen treats are dietitian-approved and guaranteed to cool you down.

Homemade Frozen Treats

Homemade summer watermelon popsicles on a plate, top view over rustic blue wood

If you enjoy spending time in the kitchen and prepping food in advance, these ideas are for you. Each one requires just a few simple ingredients and are easy to crank out before or after your run.

1. “Nice” Cream

If you’re a runner who loves bananas, you’re going to scream for this “nice cream.” Made by blending frozen bananas and whatever other ingredients you like, “nice cream” is ridiculously easy to make, and it’s packed with potassium—an important electrolyte for muscle function. For a chocolatey treat, blend together one frozen banana, 1 tablespoon of unsweetened cocoa powder, and one tablespoon of peanut butter. Or, if you prefer a fruit dessert, use one frozen banana and a handful of antioxidant-packed blueberries, and blend.

2. Frozen Hot Chocolate

With a 3:1 carb-to-protein ratio, chocolate milk is an ideal postrun recoverybeverage. To transform it into a frozen option, pop chocolate in a blender with some ice, and voilà, you’ve got a frozen “hot” chocolate. To make it from scratch, combine 1 cup of any type of milk with one tablespoon of unsweetened cocoa powder and a handful of ice cubes. Make it a black forest frozen hot chocolate by adding a cup of frozen cherries, which will provide an antioxidant boost and a little extra flavor.

3. Yogurt-Covered Mango Bites

Buying frozen fruit is a great way to cut costs and indulge in something that isn’t readily available in your area. Mangoes are not always easy to come by, but this vitamin C-packed fruit is always stocked in the frozen section. Plus, mangoes have a creamy consistency that pairs well with yogurt. To make these bites, stick a toothpick into a piece of frozen mango, then dip it in vanilla Greek yogurt. Put each yogurt covered bite on a parchment-lined baking sheet and freeze for an hour for a frozen treat that has both carbs and protein to refuel tired muscles.

4. Watermelon-Lime Popsicles

Watermelon is made up of 92 percent water to keep you hydrated and is a good source of potassium, an electrolyte lost in sweat. It also has an amino acid called L-citrulline, which may diminish muscle soreness after an intense run. But the best part is that it freezes really well and is sweet enough that it doesn’t require any added sugar. To make a watermelon popsicle, blend 1 cup of chopped watermelon with ¼ cup of coconut milk and a squeeze of lime juice. Pour in a popsicle mold and freeze.

5. Frozen PB&J Bites

After a workout, it’s important to get a mix of healthy carbs to replace glycogen stores and protein to repair muscle damage. The mixture of frozen grapes and peanut butter delivers that combo. To make this snack, mix together one tablespoon of peanut butter and ¼ cup Greek yogurt. Dip each grape into the PB mixture and place on a parchment lined baking sheet, then freeze.

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Store-Bought Frozen Treats

Trader Joe's store in New York City...

If making a homemade treats isn’t your idea of fun, these store-bought options are a healthy alternative.

1. Yasso Pints and Bars
If you’re an ice cream lover but want something a little healthier, give Yasso a try. These pints and bars are made with low-fat milk and Greek yogurt, so each serving comes in at around 100 calories and 5 to 6 grams of protein. As a nice bonus, they comes in delicious flavors such as Butter Pecan and Fudge Brownie.


2. Trader Joe’s Gone Bananas
One of the best finds in the frozen section at Trader Joe’s (IMHO) is dark chocolate-covered frozen bananas. They combine antioxidant-rich dark chocolate with potassium-filled bananas into one bite.


3. Frozen Kind Bar
Kind Frozen is a cold, creamy, nutty bar layered with smooth dark chocolate and sea salt. The impressive thing about this bar is that the first ingredient is almonds, and those healthy fats will help satisfy your runner’s “hanger.” Each bar has just 11 grams of sugar.


4. Outshine Fruit Bars
For those of you who love a good old-fashioned popsicle without the high fructose corn syrup, Outshine is for you. They are made with real fruit, have just a touch of added sugar, and don’t contain any artificial colors or flavors. If you had an intense workout, try pairing this bar with some protein, such as Greek yogurt.


5. GoodPop Cold Brew Coffee
Even if you run at dawn, you should still be entitled to a post-run frozen treat. These cold brew-flavored popsicles will give you a caffeine boost and cool you down. They’re made from a combination of cold brew coffee, milk, cream, and a dash of sugar—basically all the ingredients you would put in your cup of coffee anyway.

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