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SearchOpt for snacks that have protein, fiber and heathy fats to prevent cravings and keep you feeling full and satisfied
If you’re focused on getting to a healthy weight, exercising and eating a well-balanced diet may be at the top of your to-do list.
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But what do you do when you start to feel a little hungry — and it’s not quite time for breakfast, lunch or dinner?
Before you raid the pantry in search of a quick snack that may not fit your nutritional needs (sorry, cookies and candy!), read on to learn more about healthy snacks for weight loss. These options are full of protein, fiber and healthy fats that can help you reach your weight loss goals.
Try these healthy snacks to keep you full and satisfied throughout the day.
This snack might remind you of something you’d get in your school lunch, and for good reason. Apples are a great source of fiber (about 3 grams per apple, depending on the variety). Partnering it with natural peanut butter gives you a boost of good fats and protein.
“This combination works to fill you up without a lot of calories,” says registered dietitian Julia Zumpano, RD, LD. “To stay under 250 calories, use only 2 tablespoons of natural peanut butter.”
Cottage cheese has been all the rage lately. Let’s review why: It’s low in calories and fat. And it’s high in protein (about 12 to 14 grams per 1/2 cup of lowfat 2% cottage cheese).
“Topping it with fruit, like strawberries or blueberries, gives this snack some much-needed fiber,” notes Zumpano.
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As another childhood classic, celery sticks with cream cheese can hit the spot when you need a healthy pick-me-up.
“This snack is a good low-carb, low-calorie option,” Zumpano says. “Stick to just about an ounce of cream cheese or mix it up and use natural peanut butter instead.”
Looking to cut calories even more? Zumpano suggests using a spreadable cheese instead of cream cheese for less fat and more protein.
There’s a good chance you’ve probably made a batch of kale chips at home. Turn back to the trend to have a filling and crispy snack on hand when hunger strikes.
“Toss the kale with extra virgin olive oil before baking to get a dose of healthy fats and antioxidants,” advises Zumpano. “You can even sprinkle them with a little Parmesan cheese or nutritional yeast.”
You may feel guilty about eating any type of dessert while you’re trying to lose weight, especially if you have a sweet tooth.
But dark chocolate paired with almonds can be a smart choice. About 1 square of dark chocolate with 70% to 85% cacao solids and a handful of almonds offers fiber, nutritious fats, antioxidants and protein.
“Another great way to enjoy is to combine 2 tablespoons of natural almond butter with the dark chocolate and microwave for 30 seconds to allow the chocolate to melt; mix together and enjoy a chocolate, nutty bliss,” shares Zumpano.
Cherry tomatoes are a great little snack — and they’re fiber-rich and full of antioxidants. Pair about a cup of cherry tomatoes with an ounce of mozzarella (which has about 8 grams of protein) for a tasty, nutritious treat.
“You can drizzle the tomatoes and cheese with some balsamic vinegar, extra virgin olive oil or fresh basil to amp up the flavor,” suggests Zumpano.
Skip the potato chips and chip dip and opt for something healthier. Whether it’s baby carrots or cucumber slices, your veggie choice will still give you that crunch while being low in calories and full of essential nutrients, like vitamin A or vitamin K.
“Veggies are the perfect vehicle for the creaminess of hummus,” says Zumpano. “Hummus delivers a good mix of protein, fiber and healthy fats. Eat about 2 tablespoons of hummus to keep this snack under 100 calories.”
You may already sprinkle chia seeds into your smoothies or overnight oats, but consider making a chia pudding as a decadent dessert.
“Chia seeds are considered a superfood,” reports Zumpano. “To make chia pudding, mix about 2 tablespoons of chia seeds with a 1/2 cup of milk. Cover and refrigerate for about two hours before eating. Add cocoa powder, vanilla, half of a mashed banana or a touch of honey for flavor.”
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If you’re focused on getting enough protein each day, consider eating hard-boiled eggs as a nutritious snack that’s also filling.
“There’s about 12 grams in two hard-boiled eggs,” says Zumpano. “You can add this easy-to-prepare option into your snack rotation for a little variety.”
Avoid that midday slump by eating a snack that’s filling, like Greek yogurt and berries.
“Opt for nonfat, plain Greek yogurt. About a 1/2 cup will give you about 12 grams of protein,” says Zumpano. “Then, top it with strawberries or blueberries to get a boost of fiber.”
Don’t let that avocado on your kitchen counter turn brown. Instead, make it into a fun, healthy snack by mashing it into a quick, simple guacamole. Avocados have a high amount of fiber and good fats, making them a good option to help you manage your weight.
“Use sliced red bell peppers, which are low in calories, to scoop up the guacamole,” recommends Zumpano. “Red bell peppers are also high in antioxidants.”
You can use any kind of cheese, but Parmesan cheese has a good amount of protein (about 10 to 11 grams per 1 ounce). They’re especially good for you when paired with whole-grain crackers.
“Check the label and choose crackers with at least 3 grams of fiber per serving,” Zumpano advises.
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Ready for a spin on avocado toast? Try using whole-wheat bread, which is fiber-rich, and canned tuna, which offers lean protein and healthy fats.
“You can also use a whole-wheat wrap or crackers,” clarifies Zumpano. “Season with a little lemon and pepper for added flavor.”
Edamame tends to come frozen, making it a fast and easy snack to steam in the microwave. And the little pods of soybeans offer big benefits — about 18 grams of protein and 8 grams of fiber per cup.
“You can eat edamame plain or sprinkle it with a little salt or other seasoning to keep it low-calorie, but full of flavor,” shares Zumpano.
Skip the store-bought option that can be full of unnecessary fat and sugar, and mix up your own version of trail mix at home.
“Combine nuts like cashews and almonds with dried fruit,” suggests Zumpano. “And you want to watch how much you eat because trail mix can be high in calories. I’d try to stick to about a 1/4 cup.”
Ditch the bread and make a snack that’s all about the fillings. Take a slice of deli turkey and a slice of cheese and roll them up for a quick nibble when hunger strikes.
“You can also add some veggies, like peppers or tomatoes, to give it a little bit of fiber — and crunch,” says Zumpano.
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If you’re looking for a snack that has quantity and quality, look no further than air-popped popcorn. A whooping 3-cup serving is fewer than 100 calories and contains about 4 grams of fiber.
“Just avoid adding butter and be mindful of added salt,” warns Zumpano. “Instead, you can add flavor by tossing the popcorn with some extra virgin olive oil, nutritional yeast or Parmesan cheese.”
Much like making kale chips, you can turn canned chickpeas into a crunchy snack by roasting them in the oven. And chickpeas have about 10 grams of protein and 6 grams of fiber per half cup.
“You can flavor your chickpeas any way you want,” notes Zumpano. “Try smoked paprika, cumin, dried oregano or rosemary.”
Get a little fancy by making this delicious snack. Take about four slices of cantaloupe and wrap slices of prosciutto around each one.
“You’ll get sweet and salty in each bite,” says Zumpano. “Plus, it will keep you feeling satisfied.”
Looking for another way to have dessert but make it healthy? Try a baked apple. You’ll still get all the vitamins apples are known for. Just core an apple and bake until tender.
“You can top with cinnamon or other spices for flavor while keeping the calories low,” says Zumpano. “Consider topping with chopped walnuts or almonds.”
It doesn’t have to be brunch for you to enjoy some lox. To keep it snack-sized, take a slice of smoked salmon, spread 1 tablespoon of cream cheese on top, roll it up and enjoy.
This simple snack is just around 70 calories — and it’ll be filling thanks to the protein from the salmon and fat from the cream cheese.
These snacks are great made ahead of time and can be an on-the-go option when hunger hits. Remove the pits from the dates, if needed, and fill with your choice of nut butter.
“Two dates and about 1 tablespoon of nut butter provide about 4 grams of fiber and protein,” says Zumpano.
When it comes to eating snacks that can help you on your weight loss journey, the options are endless. Look for food combinations that have fiber, protein and healthy fats to keep you feeling satisfied until your next meal.
“It can be tempting to eat some cookies or chips when you’re hungry and your next meal is hours away,” recognizes Zumpano. “But having an arsenal of go-to healthy snacks can help you make smart choices and stay on track with your goals.”
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