20+ Healthy Snacks For Weight Loss

healthy snacks

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Healthy snacks are hard to come by, especially if you are trying to lose weight. Even when you think you’re picking up something nutritious, chances are there is a ton of sugar hiding within it. And even if there’s not, if you don’t pick wisely, you could find yourself still super hungry after grabbing your go-to treat.

“The main goal of a snack is to provide energy and help us stay full until our next meal, but it’s important that we find something that satisfies our tastebuds too,” says Chicago-based Registered Dietitian May Zhu, MBA, RDN, LDN for Setton Farms. Zhu recommends finding an option that provides a combination of lean protein, healthy fats, and fiber. “These components can help you feel more satisfied for longer,” she adds.

Whether you’re looking for something crunchy or savory, we’ve rounded up the healthiest snacks to hit all your cravings without sabotaging your diet.

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Avocado Deviled Eggs

“Regardless of whether you like them hardboiled or scrambled, eggs are a versatile and excellent snack that provides protein and fats to help stabilize your blood sugar. One large egg provides less than 100 calories and 6 grams of protein,” says Zhu. We like hardboiling them, then scooping out the yolk and filling it with guacamole or mashed avocado and a sprinkle of everything bagel seasoning.


Steamed Edamame

“This is a great option for a filling snack since it has both protein and fiber. It’s also a complete source of plant-based protein, which provides all the essential amino acids our bodies only obtain through food,” says Zhu. One cup of shelled edamame only contains 188 calories. Sprinkle on a bit of coconut aminos and toasted sesame seeds for even more flavor.


Open-Faced Rice Cake Sandwiches

Rice cakes are a light, crunchy, and low-carb base for any sort of sandwich. Top with nut butter for a healthy fat and protein source to keep you full, and then add fresh berries instead of jelly for a naturally sweet twist. You can even mash the raspberries first and then spread them on top for a jam-like texture.


Roasted Pumpkin Seeds

This delicious and festive snack is packed with plant-based protein. These pepitas are loaded with tons of vitamins, minerals, and antioxidants. Our Good Housekeeping Test Kitchen shares the perfect way to make them here.


Fruit Crisps

Tired of fresh fruit just sitting in the fridge? Fruit crisps are a shelf-stable option that can help you meet your produce quota. Look for dehydrated or air-dried fruit crisps with no added sugar. Eat as a snack on their own or add to trail-mix for a fiber boost.


Loaded Celery Sticks

Celery is a low-calorie, water-rich veggie packed with vitamins and minerals. Fill the sticks with low-fat cream cheese, then sprinkle on Everything Bagel Seasoning for extra flavor. You can even do this with other vegetables like bell peppers.


Ranch Seasoned Popcorn

Believe it or not, popcorn is considered a whole grain and is a good source of fiber. Opt for air-popped or lightly oil-popped varieties. In a separate small bowl, mix together ½ teaspoon each of garlic powder, onion powder, dried dill, and dried chives. Then, add a pinch of salt and pepper to taste. Sprinkle on your popcorn for a ranch-inspired twist.


Fresh Fruit & Nuts

We like to call fruit nature’s candy; it’s packed with wholesome fiber and tons of natural nutrients. If you can’t go for a full piece of fruit, opt for something small like little clementines or miniature Rockit apples. These mini fruit options are also a great healthy snack for kids. Add a handful of nuts for added protein to help keep you full.


Chocolate Filled Raspberries

All berries are nutritious, but raspberries have higher fiber counts than any of its berry counterparts. Portion out a tablespoon of mini dark chocolate chips and fill each raspberry with a piece for a tasty treat.


Nutty Oatmeal

One serving of oatmeal is right around 150 calories and also provides around 3-4 grams of fiber to support healthy digestion. I love adding a tablespoon of nut butter for an extra source of healthy fats that helps with both overall satiety and flavor,” Zhu says.


Veggie “Fries” & Hummus

Veggies are always a good idea! You don’t need to only opt for the usual veggie sticks like celery. “Pair hummus with water-rich vegetables like carrots, bell peppers, or sugar snap peas to satisfy your craving for something crunchy while getting an extra serving of vegetables (and fiber!) in,” says Zhu.


Simply Seasoned Avocado

The perfectly ripe avocado can make for a yummy and creamy snack option. Plus, a half is about 160 calories and is packed with healthy fats and filling fiber. Slice one in half, and sprinkle on lemon or lime juice, pink Himalayan salt, and fresh cracked pepper. Enjoy with a spoon!


Roasted Shelled Pistachios

“I love that pistachios are a complete source of plant-based protein that contains fiber and healthy fats as well. Plus, one serving is around 49 pistachios (the most out of any tree nut),” says Zhu. Just having to crack the shell open on pistachios can help you slow down and eat a bit more mindfully, which can lead to better portion control.


Strawberries Dipped in Vanilla Yogurt

Yogurt-covered pretzels and raisins may seem like a healthy choice, but they actually tend to contain more sugar than even chocolate-coated options. Opt for a portion-controlled handful of pretzels or a few pieces of fruit (like strawberries) and dip it into vanilla yogurt for a far less sugary option than the yogurt candy varieties.


Chickpea Nuts

“There are so many versatile ways to eat chickpeas – in the whole form by itself, as an addition to salads, or turned into hummus! Chickpeas can also help with satiety since it provides both protein and fiber. Protein and fiber work together to slow down digestion, which helps promote fullness,” Zhu notes. Check out our favorite variations of chickpea nuts developed by the Good Housekeeping Test Kitchen here.


Greek Yogurt with Berries

“This is a great high-protein option that can help you stay full – pair it with some berries (or your favorite fruits here) for extra fiber and some natural sweetness from fruit,” says Zhu. A sprinkle of cinnamon will help add some flavor too.


Savory Cottage Cheese

This protein powerhouse is extremely filling and can have a great savory flavor. Just opt for a low-sodium variety. Sprinkle on za’tar and grated cucumber or chopped roasted peppers and garlic infused olive oil for a savory twist.


Frozen Grapes

One cup of grapes clocks in at just under 70 calories and fits into any lifestyle goals, including weight loss. This is the perfect option for when you’re craving something cold and sweet. Plus, frozen grapes take a little bit longer to chew – this might help you slow down while you eat to promote mindfulness and tune into our natural hunger and fullness cues,” Zhu adds.


Apple Fauxnuts

This fruit is extremely fiber-rich and filling. Slice them laterally into rings, then core out the center so it mimics a donut shape. Top with a hit of protein and healthy fat, like almond butter with pomegranate seeds and chia seeds or cottage cheese with pineapple and unsweetened coconut flakes.


Looking for more healthy snack ideas?

Registered Dietitian
Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University.

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