Most people love snacks! They are a great way to boost your energy during the day, to keep you feeling full until your next meal, and to quickly satisfy a craving. They can also help maintain blood sugar levels.

However, snacks can be quite unhealthy, have high-fat content (especially saturated fat), and not be the best for you. But that is only if you’re only eating unhealthy snacks, and you don’t know how to snack the healthy way, with snacks that can actually be great for your weight loss journey!

Eating high-calorie snacks that have high-fat content too much and too often can cause all kinds of different health problems – weight gain, obesity, heart diseases, strokes, and more.

So, I’m sharing a roundup of healthy and delicious snacks that are great to eat on your weight loss journey, and that will definitely satisfy your midday cravings!

Great Low Fat Snacks

So, let’s get into some of my favorite healthy snack ideas that will leave you feeling full and happy!

There are even some of them that have around 100 calories! Plus, since they are without any added sugar, and some of them are even great sources of fiber and protein, that makes them perfect to eat midday to give you an extra energy boost.

Some of these do have sources of fat, but mostly healthy fat, or really small amounts of it.

Savory Snacks

If you’re craving something savory, these are my favorite healthy savory snacks, that will keep you feeling full until your next meal, will give you a bit of extra fiber and protein (which have tons of health benefits), and leave you happy.

Whole Grain Crackers

They’re a great snack! You can dip them in nut butter if you’re okay with healthy fats, but if you want really low fat, you can dip them in salsa, or not dip them at all.

Sweet Potato in Yogurt

282 calories

• 8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

• 1 Potato, sweet, medium, 5 inches – 112 calories

• 1 Cinnamon, dash – 0 calories

DIRECTIONS

1. Wash potato & slice off (be careful) blemishes on skin. Poke holes on all over potato with a fork. Microwave for 4.5 minutes on each side.

2. In a bowl, mix yogurt and sweet potato.

3. Top with cinnamon.

4. No dairy? Use a dairy free yogurt. Want a flavored yogurt? Choose one with less than 15 gm added sugar.

Scrambled Eggs Lettuce Wraps

225 calories

• 1 Egg, large – 72 calories

• 2 Lettuce leaves for lettuce wraps – 4 calories

• ¼ Bell pepper, green – 6.75 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• ¼ Avocado, small – 58.25 calories (for really no-fat you can make it without avocado)

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

DIRECTIONS

1. In a bowl, crack in and whisk egg.

2. Add into the bowl: sliced cheese, diced bell pepper, and seasonings.

3. Spray a pan with an oil spray.

4. Cook egg mixture ~2 minutes, until cooked through to your desired consistency.

5. Add scrambled eggs to lettuce wraps, top with cubed avocado.

6. No dairy? Use extra avocado.

Sauerkraut Turkey Wraps

125 calories

• 4 oz Deli slices, turkey – 120 calories

• 2 Tbsp Sauerkraut – 5 calories

DIRECTIONS

1. Layer sauerkraut on top of turkey.

2. Roll as shown in the picture.

Egg White Bites

231 calories

• 6 Egg white – 102 calories

• ¼ cup Leafy greens, spinach, raw – 1.75 calories

• ¼ cup Cherry tomatoes – 8 calories

• ¼ cup Cheese, shredded, cheddar – 114 calories

• 1 tsp Hot sauce – 5 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray a muffin tin with oil spray.

3. Slice tomatoes and spinach.

4. In a bowl, combine egg whites, spinach, tomatoes, cheese, and seasonings whisking until well combined.

5. Pour mixture evenly into muffin tins.

6. Bake ~30 minutes or until you can insert a fork into a muffin & pull it out clean.

7. Top with hot sauce.

8. No dairy? Use a dairy-free cheese or avocado.

Tuna Lettuce Wraps with Sweet Relish

230 calories

• 4 Lettuce leaves for lettuce wraps – 8 calories

• 1 Tbsp Mayonnaise (Tbsp) – 97 calories

• 0.3 Tbsp Relish – 4.5 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 2 Tbsp Basil, fresh – 0 calories

• 1 Tuna, canned (1 can) – 120 calories

DIRECTIONS

1. Mix tuna, mayo, relish, salt, and pepper together

2. Fill lettuce leaves with mixture.

3. Shred fresh basil and top lettuce wraps with basil.

4. Note: regular mayo is fine!

Cucumber with Whipped Cream Cheese

164 calories

• 1 Cucumber, small – 32 calories

• 4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories

• 1 Everything bagel seasoning, dash – 0 calories

DIRECTIONS

1. Cut cucumber in half

2. Top with whipped cream cheese, then top with everything bagel seasoning

3. No dairy? Use a dairy free cream cheese, or avocado

In-Shell Edamame

260 calories

• 1⅓ cups Edamame, in shell – 260 calories (they have 11 grams of protein per 100 grams, so they’re not just fat-free, but high-protein as well, which makes it a great snakc)

• 1 Salt, dash – 0 calories

DIRECTIONS

1. Season edamame with sea salt

Make-Your-Own Parm Crisps

263 calories

• ⅓ cup Cheese, shredded, cheddar – 152 calories

• ⅓ cup Cheese, Parmesan, shredded (cups) – 111 calories

• 1 Everything bagel seasoning, dash – 0 calories

DIRECTIONS

1. Preheat oven to 350 degrees F

2. Line a baking sheet pan with parchment paper.

3. Combine cheeses in a bowl and mix.

4. Scoop out teaspoon sized amounts onto the parchment paper with 1-2 inches between each scoop.

5. Bake for 7-11 minutes, depending on the oven and how dark you want them.

6. Remove from oven, top with seasoning.

7. Let sit for 5-10 minutes to harden.

8. No dairy? Use a dairy-free cheese.

2 Caprese Stacks

176 calories

• ½ Tomato, medium – 11 calories

• 2 oz Cheese, sliced, mozzarella, full fat/ regular – 160 calories

• 1 cup Leafy greens, arugula, raw – 5 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

DIRECTIONS

1. Slice tomato & layer slices on top of cheese as shown in the picture.

2. Top with arugula and seasonings.

3. No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.

Tuna on Pickles

184 calories

• 4 slice Pickles, sandwich type – 0 calories

• 1 Tuna, canned (1 can) – 120 calories

• 1 Everything bagel seasoning, dash – 0 calories

• 2 tsp Mayonnaise (tsp) – 64 calories

DIRECTIONS

1. In a small bowl, mix tuna, seasoning, and mayo.

2. Spread on top of pickles as shown in the picture.

Copycat Starbucks Egg Bites

410 calories

• 2 Egg, large – 144 calories

• ¼ cup Monterey jack cheese, shredded – 114 calories

• ¼ cup Ricotta cheese, part-skim – 108 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Uncured bacon, slice – 44 calories

DIRECTIONS

1. This recipe works best when making 2-3 servings at one time.

2. Preheat the oven to 425 degrees F.

3. Cut bacon with scissors into small pieces. Fry in pan on stovetop for 8-10 minutes on low heat, mixing frequently.

4. In a bowl, whisk eggs. Add in cheeses, seasonings, and bacon.

5. Spray a muffin tin with an oil spray, and add egg mixture (one serving of the ingredients in this recipe = about 3 muffins).

6. Cook for 25+ minutes. Insert fork or toothpick into egg muffins to see if it comes out clean (then you know it’s done).

7. No cheese? Use a dairy-free cheeses, or extra bacon.

8. Note: Silicone muffin tins work very well here (rather than the traditional metal or carbon steel ones).

Chicken & Veg Soup with 1/8 Cup Nuts

383 calories

• 1 cup Broth, chicken or beef – 35 calories

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• ½ cup Carrots, baby – 22.5 calories

• ½ cup Celery stalks, chopped in half – 8 calories

• ½ Onion, yellow – 27.5 calories

• 1 Pepper, dash – 0 calories

• ⅛ cup Nuts – 100 calories

DIRECTIONS

1. Spray a pan with an oil spray.

2. Cube chicken and dice onion, carrots, and celery. 

3. Cook for ~10 minutes on medium heat, stirring occasionally.  

4. In a pot, add all ingredients (besides nuts) and heat on lowest heat ~10 minutes. 

5. Have nuts on the side.

Cottage Cheese with Eggs

254 calories

• ½ cup Cottage cheese, whole milk – 110 calories

• 2 Egg, large – 144 calories

DIRECTIONS

1. Hard boil eggs

2 Cups Carrots & Hummus

190 calories

• 2 cups Carrots, baby – 90 calories

• ¼ cup Hummus – 100 calories

DIRECTIONS

1. Dip carrots in hummus.

1 Hard Boiled Egg

72 calories

• 1 Egg, large – 72 calories

DIRECTIONS

1. Hard boil egg

Sweet Snacks

If you’re craving a sweet snack, these are some of my favorites! Most of them include fruit, since fruit is both healthy and delicious, and the natural sugars in fruit can boost your energy if you need a midday boost – plus it’s naturally sweet so you often don’t even need to add any sweeteners!

1 Cup Strawberries & 1 Tbsp Chocolate Chips

120 calories

• 1 Tbsp Chocolate chips – 70 calories (you can use dark chocolate chips if you want an even healthier version)

• 1 cup Strawberries, fresh – 50 calories

DIRECTIONS

1. Slice strawberries.

2. Melt chocolate chips in microwave briefly to dip.

Apple “Cookies” with Peanut Butter

359 calories

• 1 Apple, small – 77 calories

• 3 Tbsp Peanut butter – 282 calories

• 1 Cinnamon, dash – 0 calories

DIRECTIONS

1. Slice apple as depicted in picture 

2. Spread peanut butter on each slice 

3. Top with cinnamon

4. No nuts? Use a seed butter e.g. sunflower seed butter

Green Smoothie with Banana

252 calories

• 1 cup Almond milk – 30 calories

• ½ Banana – 52.5 calories

• ½ cup Pineapple, frozen chunks, unsweetened – 46.5 calories

• 1 Tbsp Almond butter – 101 calories

• 1 cup Leafy greens, kale, raw – 15 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

DIRECTIONS

1. Add in all ingredients and 3-4 ice cubes to a blender

2. Blend

Pear, 1/8 Cup Seeds & Yogurt

293 calories

• ⅛ cup Pumpkin seeds – 80 calories

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 Pear – 103 calories

DIRECTIONS

1. Want a flavored yogurt? Just chose one <15 gm added sugar

2. No pears? Use any other fruit

Honey Almond Mug Cake

364 calories

• 4 Tbsp Almond flour/Almond meal – 160 calories

• ½ Egg, large – 36 calories

• 3 tsp Butter (tsp) – 108 calories

• ¼ tsp Baking powder – 0 calories

• 3 tsp Honey – 60 calories

DIRECTIONS

1. Combine all ingredients in a bowl, whisk together

2. Spray a mug with an oil spray – I used a coconut oil spray for a slightly better taste – for desserts coconut oil is probably a better option than olive oil

3. Add in mixture to the mug

4. Microwave for 30 second intervals until no longer watery

5. No nuts? Use whole wheat flour or coconut flour

Walnuts & Raisins

226 calories

• ⅛ cup Walnuts – 96 calories

• ¼ cup Raisins – 130 calories

2% Plain Greek Yogurt with Frozen Berries

190 calories

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 cup Raspberries, frozen, not sweetened – 80 calories

DIRECTIONS

1. Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored
   yogurt.

2. If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.

3. No dairy? Use a dairy-free yogurt.

1/4 Cup Nuts and Nectarine

263 calories

• ¼ cup Nuts – 200 calories

• 1 Nectarine, medium – 63 calories

DIRECTIONS

1. No nuts? Feel free to use any other nut/seed you prefer (roasted & salted is fine!).

Easy Chia Seeds & Almond Milk

279 calories

• 2 Tbsp Chia seeds – 120 calories

• ½ cup Almond milk – 15 calories

• 1 Tbsp Peanut butter – 94 calories

• 1 cup Strawberries, fresh – 50 calories

DIRECTIONS

1. Combine chia seeds and milk in a container and soak in fridge overnight.

2. In the morning, add peanut butter and strawberries.

3. You can optionally top with some cocoa powder.

Banana “Snickers”

289 calories

• ½ Banana – 52.5 calories

• 2 Tbsp Chocolate chips – 140 calories (or dark chocolate chips for a healthier option)

• ⅛ cup Peanuts (cups) – 96 calories

• 1 Salt, dash – 0 calories

DIRECTIONS

1. Slice banana in half, lengthwise

2. Place nuts in a small container (like a baggie) and crush with a hard object (e.g. a hammer, or similar kitchen equipment)

3. Place chocolate chips in a small container, microwave for ~30 seconds until melted

4. Top banana slices with chocolate and nuts

5. Either eat as they are now, or freeze for a few hours

6. No nuts? Use pumpkin or sunflower seeds

2 Tbsp PB & Raspberry Toast

362 calories

• 1 Bread, slice – 110 calories

• 2 Tbsp Peanut butter – 188 calories

• 1 cup Raspberries, fresh – 64 calories

DIRECTIONS

1. In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.

2. Toast bread.

3. Top with PB and raspberry jam.

4. Have additional berries on the side.

5. No nuts? Feel free to use any other nut/seed butter you prefer.

6. Gluten free? Use gluten-free bread.

Read Next