Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
When you resolve to live healthy, cutting down on snacks throughout the day seems like an obvious choice. However, choosing healthy, nutrient dense snacks, can be integral to weight loss. Some healthy snacks can even help you stay full throughout the day and limit your cravings for unhealthy foods.
The best healthy snack you can eat will always be fresh, whole foods. Fruit, a hard-boiled egg, or a handful of almonds are great options. Whole foods limit processed and added ingredients and are more nutrient dense. For a relatively low amount of calories, healthy snacks can keep you full, limit cravings, and fill your body with the micro and macronutrients you need to thrive.
I’ve put together this list of 12 of my favorite healthy snacks to help you make better snack choices. Each healthy snack is delicious, low in calories and rich in nutrients. These healthy snacks will help you feel satisfied and energized to help you stay on track to achieve your health goals.
1. Mixed Nuts
Nuts provide the perfect balance of healthy fat, protein and fiber, making them the perfect healthy snack. Just a handful can keep you full and satisfied and add a little crunch if you’re craving something crunchy.
Serving Size: 1-oz (28 grams)
Calories: 172
Protein: 6g
Sugar: 1g
2. Greek Yogurt & Mixed Berries
Greek yogurt with mixed berries is one of the best healthy snacks you could have. Greek yogurt is delicious, high in protein and is an excellent source of calcium and potassium. High in antioxidants, mixed berries add a refreshing burst of natural sweetness. Check nutrition labels to find a yogurt that has low to no added sugars.
Serving Size: 3.5-oz yogurt, ½ cup mixed berries
Calories: 130 calories
Protein: 10g
Sugar: 16g
3. Tuna Stuffed Avocado
This delicious combo is rich in healthy fats and protein to keep you satisfied and energized while keeping hunger at bay. This treat is easy to make and, for a healthy snack, is surprisingly flavorful and nutrient dense.
Ingredients:
- 1 avocado, halved and pitted
- 1 can tuna
- 1 lemon, juiced
- ½ cup cilantro, chopped
- Salt and pepper to taste
Serving Size: ½ avocado stuffed with tuna
Calories: 181
Protein: 14g
Sugar: 1g
4. Healthy Egg Bites
You know those sous vide egg bites from Starbucks? Well…these healthy egg bites are healthier...and cheaper. These bite-sized, healthy snacks last in the fridge for up to 4 days, so you can prep in advance and grab on the go.
Ingredients:
- 1 cup fresh spinach
- 1 cup diced cherry tomatoes
- 4 cups egg whites
- ¼ cup crumbled feta cheese (optional)
- Salt & pepper to taste
Instructions:
- Preheat oven to 375 degrees F, and spray muffin tin with cooking spray.
- Evenly distribute spinach and cherry tomatoes amongst cups.
- Pour egg whites into each cup until each is almost filled, and top with feta cheese, salt and pepper.
- Bake for 17-20 minutes, until egg is set and edges and slightly golden.
- Store in the fridge for up to 4 days and enjoy!
Serving Size: 2 egg bites
Calories: 99
Protein: 17g
Sugar: 4g
5. Apple & Peanut Butter
Apples are high in fiber and great for gut health. While best consumed in moderation, peanut butter can add some protein and healthy fat to the equation to make this snack more nutrient dense. Look for peanut butter with no added sugars or additives to make the healthiest choice possible.
Serving Size: 1 medium apple, 1 tablespoon peanut butter
Calories: 180
Protein: 8g
Sugar: 19g
6. Dark Chocolate & Almonds
If you have a sweet tooth, a square or two of dark chocolate and almonds is a satisfying treat, and surprisingly filled with health benefits. Dark chocolate is rich in antioxidants, iron, copper, and manganese. Plus, it helps satisfy sweet cravings that might otherwise be filled with less nutritious treats. If you have a hard time with dark chocolate, start small and slowly increase the cocoa content. Over time, you’ll likely develop a taste for dark chocolate and even begin to prefer it over milk chocolate.
Together, dark chocolate and almonds make for a creamy, healthy snack that is high in healthy fats, fiber, magnesium and vitamin E.
Serving Size: 1oz (30 grams)
Calories: 240
Protein: 4g
Sugar: 20g
7. Energy Bites
If you’re more of the granola bar type, try out this energy bite recipe. Store bought bars are often loaded with preservatives and additives, but by making your own bites at home you have control over the quality of ingredients in your snack. These bites take about 10 minutes to make and last for up to a month in an airtight container in the fridge.
Ingredients:
- 1 cup peanut butter (or nut butter of your preference)
- ¾ cup rolled oats
- ¼ cup ground flax seeds
- 1 Tbsp hemp seeds
- 1 Tbsp chia seeds
- ½ cup dark chocolate chips
- ½ cup shredded coconut
- 2 Tbsp Honey
Instructions:
Makes 12-15 bites.
- Combine all ingredients in a bowl and refrigerate for 30 minutes.
- Remove from fridge and roll into 1-inch balls.
- Store energy bites in an airtight container for up to 1 month.
Serving Size: 2 energy bites
Calories: 130
Protein: 6g
Sugar: 9g
8. Red Bell Pepper & Hummus
Red bell peppers with hummus is a bright and flavorful, healthy snack. Red bell peppers are rich in antioxidants, vitamin C and vitamin A, while hummus contains chickpeas and olive oil for a boost of healthy fats. Garlic is a superfood, so if you enjoy the flavor, aim for a roasted garlic hummus.
Serving Size: 3oz (85g) bell pepper, 3.5oz (100g) hummus
Calories: 191
Protein: 9g
Sugar: 4g
9. Pistachios
If you find yourself craving a crunch, pistachios are an incredibly nutritious way to satisfy that need. They’re rich in Omega-3 fatty acids and relatively high in protein, potassium and fiber. Just a handful of pistachios provide lasting energy and feelings of fullness. Plus, the shells slow down your snacking speed so you’re less likely to overeat!
Serving Size: 1 oz (28g)
Calories: 159
Protein: 6g
Sugar: 2g
10. Lentil Dip with Multigrain Pita Chips
This easy dip is a nutritional powerhouse with an exciting blend of flavors. Packed with plenty of protein, fiber and healthy fat, this snack will keep you going for hours. It’s a quick combination that can be made with pre-prepped ingredients from the store. This recipe is made with Trader Joe’s ingredients, but you could prepare lentils and bruschetta on your own or find similar prepared ingredients at a store near you.
Ingredients:
- 1 package Trader Joe’s steamed lentils
- 1 14 oz. container Trader Joe’s fresh bruschetta sauce
- 8 oz reduced fat, feta cheese
- Multigrain Pita chips
Instructions:
- Combine lentils, bruschetta, and feta.
- Serve with Multigrain pita chips.
Calories: 275
Protein: 12g
Sugar: 2g
11. Caprese Salad
Tomatoes are rich in antioxidants and vitamin C, while mozzarella is high in protein, calcium, and Vitamin B12. Together, they’re a match made in heaven. Top with shaved basil, a drizzle of olive oil and balsamic vinegar, and a sprinkle of salt and pepper and you have yourself an indulgent, healthy snack.
Ingredients:
- 5 cherry tomatoes
- 2 oz. fresh mozzarella
- 1 Tbsp. Extra Virgin Olive Oil
- ¼ Tbsp. Balsamic Vinegar
- 1 Tbsp. Basil, sliced
- Salt & pepper to taste
Serving Size: Above recipe
Calories: 256
Protein: 13g
Sugar: 4g
12. Edamame
These tasty little treats are a wonderful snack that provide an excellent source of protein, folate, vitamin K, vitamin C, iron and more! Their mild flavor and texture make them an enjoyable, fresh option for snacking. Look at your local grocery store for shelled edamame which make them a little easier to snack on from your desk.
Serving Size: 1 cup
Calories: 189
Protein: 17g
Sugar: 3g
The sky is the limit when it comes to healthy snacks, and these 12 are a great way to get started. No matter what your taste or preference, there are many nutritious options that can take your health to the next level. Bon appétit!
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1 comment
awesome information