32 Healthy, Low-Calorie Snacks

Snacking the wrong way can increase your weight, choosing the right snacks can encourage weight loss.

In fact, research shows that eating nutritious snacks that are high in fiber and protein can help stimulate a feeling of fullness and reduce the amount of calories you consume in a day.

Fortunately, you can choose to fill a variety of delicious, low-calorie but snacks to keep your health goals in mind.

Here are 32 healthy, low-calorie snack ideas.

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1. Vegetables and hummus

Eating more vegetables can benefit your health in a number of ways and reduce your risk for many chronic conditions, including heart disease. Still, most people do not eat enough vegetables.

In particular, vegetables can be easily made with a cream source made from humus, a protein source, such as lentils, tahini, olive oil, salt and lemon juice.

Low-calorie, high-fiber VG-like bell peppers with broccoli, radishes, celery or high-protein humus are a satisfying snack that is sure to keep you full in the diet without adding too many calories.

For reference, 1 medium chopped carrot is served with 2 tablespoons (30 g) of humus providing about 100 calories.

2. Apple pieces with natural peanut butter

While apples are a healthy and filling option on their own, pairing them with natural peanut butter is a much better option.

Peanut butter is high in protein, the most abundant of the three macronutrients: protein, carbohydrates and fats. In fact, research shows that adding peanut butter to your diet helps reduce appetite and maintain a healthy body weight.

Be sure to choose natural peanut butter that contains only peanuts and salt in the list of ingredients and use the recommended size of 2 tablespoons (32 grams) to avoid taking in extra calories.

A small apple with 2 tablespoons (32 grams) of peanut butter is served with about 267 calories.

3. Coconut chips

Coconut chips are not only delicious, but also high in healthy fats and fiber, making them a great alternative to french fries.

You can buy coconut chips at the store or online, or make them yourself at home.

Simply mix large unmarked coconut flakes with melted coconut oil and bake in the oven at 300- ℉ (150 ℃) for 7-9 minutes.

For the sweet version before baking the flakes can be mixed with salt and vinegar and honey for a flavorful touch.

A 1/2 cup (42 grams) of coconut chips served provides about 315 calories.

4. Hard-boiled eggs

There is a reason why eggs are often called "natural multivitamins". A large hard-boiled egg contains only 786 calories but is packed with vitamin B12, vitamin A, selenium, phosphorus, healthy fats and more than 6 grams of filler protein.

Hard-boiled eggs are a convenient, portable snack that combines well with other healthy foods such as vegetables, fruits, nuts and cheese.

5. Homemade energy balls

Energy balls are bite-sized bites made from nutrients like oatmeal, nuts, coconuts, and dried fruit. Eating energy balls rich in protein and fiber can help you meet your health goals.

To make homemade energy balls, simply place the following in a food processor:

1/4 cup (32 grams) cashews

3/4 cup (107g) walnuts

1 1/2 cups of dates (240 g)

1/3 cup (30g) flexible coconut, cut into dots

1 tablespoon of coconut oil (15 ml)

1/4 cup (16g) cocoa powder

Roll the mixture into balls and refrigerate for a convenient and healthy breakfast. The calorie content varies depending on the ingredients and size, but an energy ball usually contains about 100 calories.

6. Greek yogurt with red berries

Greek yogurt is rich in protein and essential nutrients like calcium, magnesium, and potassium. Meanwhile, the berries are loaded with fiber and disease-fighting antioxidants that help prevent cell damage in your body.

Topped with unmarked Greek yogurt with berries of your choice is a delicious and healthy way to keep your appetite at bay while nourishing your body at the same time.

Simple ounces (200 grams) A container of plain Greek yogurt with 1/2 cup (grams 0 grams) of blueberries provides 180 calories on top.

7. Banana with almond butter

The sweetness of bananas and the sweet taste of walnuts, peanuts or cashew butter, the smell of almonds make a good combination for breakfast.

Plus, combining bananas with almond butter provides your breakfast with more protein and fiber stress foods.

For a hearty breakfast containing only 260 calories, cut 1 small banana into chunks and top with 2 tablespoons (32 grams) of almond butter.

8. Roasted pumpkin seeds

Pumpkin seeds are rich in protein, magnesium, zinc, potassium, copper, and manganese, all of which are important for keeping bones strong and healthy.

Try toasting the pumpkin seeds at home by cutting raw pumpkin seeds in salt, pepper, and olive oil, then stirring occasionally or bake at 300 ℉ (150 ℃) for 40-50 minutes until golden brown. A 1/2 cup (32 gram) serving serves 143 calories.

9. Figs stuffed with goat cheese

The saltiness of funky goat cheese is good with the sweet taste of figs and gum. Goat cheese is a great source of protein, while figs are rich in fiber; they turn out to be a powerful combination.

To make this delicious snack, top fresh with a goat cheese doll, half a fig, then sprinkle with olive oil and vinegar. A large fig stuffed with 1 ounce (28 grams) of goat cheese provides 150 calories.

10. plantain chips and guacamole

Plantain are similar to bananas but have a starchy, more neutral flavor. When cut and cooked, they are a great alternative to French fries.

The combination of planets with guacamole, an infusion made with avocados, lime juice, onions, salt and various bs, makes it a smart snack option, as both are rich in fiber and other beneficial nutrients such as vitamins, minerals and antioxidants .

A 1 ounce (28 g) serving of banana chips with 1 ounce (28 g) of store-bought guacamole provides 190 calories.

11.Protein-packed shake

Smoothies are a perfect way to add more vegetables, fruits and healthy protein sources to your diet.

Make a protein-rich, nutritious thick shake by mixing frozen berries with black leafy greens and protein peas like yeast or shell protein, and mix the liquid of your choice as water or almond milk

Almond butter, chia seeds, coconut, cocoa beans and sesame seeds can be added to smoothies to increase extra nutrients.

For low-calorie shifts, use veggie, berry and protein powders and avoid high-calorie ingredients like almond butter and coconut.

12. Ants at a log

Log ants, or celery sticks filled with china almond butter topped with raisins, are a sweet but flavorful snack that is sure to satisfy your appetite.

Celery and raisins are high in fiber, while peanut butter completes this delicious treat with a plant-based protein source.

Large stalks (grams 4 g) with 1 tablespoon (16 g) of peanut butter and 1 tablespoon (10 g) of raisins provide 156 calories.

13. Chicken salad on cucumber pieces

Chicken salad is a delicious and filling dish that can be enjoyed both as a meal and as a snack. It can be made with mayonnaise or strained avocado and mixed with fresh herbs or chopped vegetables such as shavings, parsley and celery.

Serve this protein-rich combination of low-calorie, high-fiber cucumber pieces for a hearty breakfast. 1/4 cup (58 g) chicken salad made with mayonnaise with half chopped cucumber (118 g) provides 228 calories.

14. Black chips

There is no doubt that kale is rich in vitamins, minerals, fiber and antioxidants. However, some people do not like the taste of raw.

Mixing some parts with olive oil, salt and pepper with raw kale and then baking for 20 minutes in a 205 ℉ (135 ℃) oven produces creepy cabbage chips that can be enjoyed anytime as a quick snack. One ounce (28 grams) of store-bought chips provides about 122 calories.

15. Chia pudding

Chia seeds are small black seeds that are rich in healthy fats, fiber, protein, calcium and magnesium. Immersed in the liquid, they expand, creating a jelly-like mixture that helps keep you full of food.

Make chia pudding by mixing these ingredients in a bowl:

1/2 cup (60 g) chia seeds

1 1/2 cups (375 ml) of almond milk

1 teaspoon vanilla extract

1 tablespoon (15 ml) maple syrup

Freeze the mixture overnight with berries, almond butter, seeds or coconut for a balanced breakfast. Rige Most home-made chia pudding contains 200 to 400 calories (240 ml) per cup, depending on the ingredients used.

16. Strawberries with coconut whipped cream

If you are in the mood to do something sweet, sitting at home with juicy strawberries with coconut whipped cream can fulfill your habit in a healthy way.

To make homemade coconut cream, whisk a cool raw coconut cream in a stand mixer until the peak size is reached. The whipped cream can be flavored by adding vanilla extract or a little maple syrup.

One cup (140-g) serving of chopped strawberries provides 2 tablespoons (30 g) of fresh coconut whipped cream topped with 218 calories.

17. Roasted nuts with dried cherries

Almonds are a great source of protein, fiber and magnesium, while dried cherries are meant with fiber and vitamin A. Their flavors compliment each other and create a perfect combination.

Cherries have strong anti-inflammatory properties due to their high antioxidant content.

Human studies suggest that taking both nuts and cherries helps reduce the risk of certain conditions such as heart disease and diabetes.

A 1/4 cup (28 g) serving of mixed nuts with 1/4 cup (40 g) of dried cherries has 290 calories.

18. Sardines

Although not the most popular snack, sardines are a rich source of protein, calcium, iron, vitamin D, vitamin B12, selenium, and many other important nutrients.

They are a great source of omega 3 fatty acids, a special type of fat that has strong anti-inflammatory properties and is especially beneficial for heart health. Enjoy sardines fresh from a can or pile them into hearty crackers for a complete breakfast.

One sardine (106 grams) contains only 151 calories.

19. Mix of homemade nuts

While store-bought trail mixes are convenient, making them yourself is easy and expensive. In addition, it gives you the ability to create your desired flavor combination that is not available in stores.

Combine the seeds, nuts, and dried fruits of your choice and add a small amount of dark chocolate, coconut, grains, and spices until you get the perfect mix. Most trail mixes provide about 140 calories per 1/4 cup (30 grams).

20. Caprese salad

The combination of flavors of mozzarella cheese, juicy tomatoes, and fresh basil is sure to satisfy even the best picker.

For a simple but work-friendly snack, combine mozzarella balls, cherry tomatoes, and a glass of chopped basil. Put a drop of extra virgin olive oil in your work fridge until it rains and a pinch of sea salt.

A store-bought prepared cyprese salad is also a great breakfast option, providing just 142 calories from just 2 ounces (58 grams).

21. Vegetable soup

Having a cup of snacks or a bowl of vegetable soup can help keep your body full while also providing a variety of beneficial and nutritional plant compounds.

Studies show that eating plant-based soups before meals can reduce food intake by 20%.

Eat a real vegetable or broth-based soups to increase your vegetarian intake while controlling calorie intake. A 1-cup (240 ml) serving of broth-based vegetable soup generally has less than 100 calories.

22.Tomato and tuna salad filling

Tomatoes are rich in lycopene, a powerful antioxidant that has been shown to improve heart health and reduce the risk of some prostate cancers.

Since lycopene is fat soluble and is best absorbed when combined with fat sources, filling your tomatoes with a tuna salad made with olive oil, mayonnaise, or avocado is a smart choice.

A small tomato stuffed with 1 ounce (29 grams) of tuna salad made with mayonnaise has about 150 calories.

23. Shrimp cocktail

Not only are shrimp low in calories (85 grams) providing just 80 calories, but they also contain nutrients including protein, iron, selenium, and vitamin B12.

Mixed with some shrimp paired with a low-calorie cocktail sauce made with horse nuts, unsalted ketchup, lemon juice, Worcestershire sauce, and hot sauce, it's a smart snack option that's sure to keep your hungry bay.

24. Adamme

Adam Beans is a vegetarian-friendly snack that contains an impressive amount of plant-based protein and fiber.

One cup (75 grams) served in cooked adamant provides just 105 calories, but 9 grams of protein and 3 grams of fiber, making these beans extremely healthy and filling for snacks.

Enjoy the edema, sprinkle with sea salt, or add a green salad to boost plant-based protein.

25. Fried gram

Like Edamam, the gram is rich in protein and fiber, so 1 ounce (28 grams) of fried gram contains 6 grams of protein and 5 grams of fiber in just 120 calories.

Studies have shown that eating lentils has health benefits by reducing appetite, calorie intake, and blood sugar levels.

Sprinkle the canned lentils with olive oil, salt and pepper and make your own delicacy at home by frying in a 450 ℉ (230 ℃) oven for 30-40 minutes until crisp.

26. Fermentation vegetables

Fermentation is a food preservation method that enhances nutritional value and produces beneficial bacteria called probiotics.

Probiotic-rich foods such as sauerkraut, kimchi, or fermented carrot sticks can benefit health in many ways, including improving digestion and immunity.

Also, fried veggies are delicious and crunchy and can complement habits for a salty breakfast. These are also very low in calories. For example, 1 ounce (28 grams) of kimchi contains only 10 calories.

27. Cisina

You can choose from a variety of shakes, including vegan-friendly jerky made from meat, chicken, salmon and mushrooms, eggplant or coconut.

Most types of jogs are high in protein, low in calories, portable and convenient, making them a good alternative for snacking on the go.

1 ounce (28-grams) of beef shake serving contains only 70 calories.

However, the amount of salt added to different types of shakes is high, so be sure to limit the serving size to 1 to 2 ounces (28 to 56 grams) together.

28. Dark chocolate in almond butter

A sustainable weight loss plan should make room for healthy indulgences like dark chocolate.

High quality dark chocolate is loaded into powerful compounds such as antioxidant polyphenols like epithelium, catechins and anthocyanins, which have strong anti-inflammatory effects.

Combine a square (15 g) dark chocolate with 1 tablespoon (16 g) of nutritious thick almond butter for a delicious combination with just 165 calories.

29. Green salad with protein

One of the healthiest snacks you can eat is a hearty source of colorful vegetables and protein on top of a green salad.

Try mixing dark leafy vegetables like arugula or spinach with bright colorless starchy vegetables like bell pepper, onion or radish. Then add hard-boiled eggs, pumpkin seeds or grilled salmon to the source of the filler protein.

Top with extra virgin olive oil and balsamic vinegar or fill your own dressing with healthy fats by mixing 1/4 avocado with olive oil, Greek yogurt, lemon juice, raw garlic, salt and pepper.

The caloric content of green salads can vary greatly depending on their ingredients and dressing.

For low-calorie salads, stick with fatty protein sources like greens, starchy vegetables and grilled chicken and a low-calorie dressing like balsamic vinegar on top.

30. Bite of cucumber and smoked salmon

Low-calorie high-fiber cucumber slices with flavored smoked salmon are a delicious way to feed into a hearty meal. Salmon is a great source of protein, omega-3 fats and vitamin D.

Enjoy only half a chopped cucumber (118 g) top with 1 tablespoon (17 g) cream cheese and 2 ounces (55 g) of chopped smoked salmon sprinkle with lemon juice, salt and pepper. This snack contains about 103 calories.

31. Mini frittata muffins

Mini Egg Fritta Muffins is a hearty snack that can be enjoyed as a portable snack at any time of the day.

Mix the beaten and cooked vegetables, grated cheese and seasoning eggs of your choice. Place the cake in a greased muffin pan and bake at 350 ℉ (175) for 20 to 30 minutes.

Let cool, then remove the mini fritters from the muffin pan and pack them into your lunch for a healthier workday snack option. Most mini fritta muffin recipes provide about 100 calories in fritta depending on the topping.

32. Protein bars at home

Many protein bars that are sold in supermarkets and convenience stores are full of added sugars and other unhealthy additives.

However, you can easily create your own healthy ingredient protein bars in books and online with healthy ingredients that can be modified to suit your taste preferences.

See recipes that use nutrients like nuts, seeds, almond butter, dried fruit, and coconut and are naturally sweetened with a little honey or maple syrup.

The calorie content of homemade protein bars can vary, but many recipes provide around 200 calories per bar.

Bottom line

Eating snacks that are high in protein, fiber, vitamins, and minerals can improve your health and even help you stay on track in your weight loss efforts.

Flavored snacks like Homemade Energy Balls, Fruit Almond Butter, Hummus Vegetables, and Homemade Nut Mix are just some of the healthiest combinations that are sure to keep you satisfied all day.

Try some of the delicious options listed above to start fueling your body in a healthy way.

All nutritional information for the foods listed in this article comes from the USDA Food Database Trade Source.