Trying to lose weight doesn’t mean you have to give up on snacking. In fact, healthy snacks can be your secret weapon. When chosen wisely, they keep hunger at bay, help stabilize blood sugar levels, and prevent overeating during meals. The trick lies in choosing snacks that are nutritious, satisfying, and low in empty calories.
In this post, we’ll explore 32 healthy snacks that support your weight loss journey without sacrificing flavor or nutrition. These options are easy to prepare, portable, and—most importantly—delicious.
Top 32 Healthy Snacks for Weight Loss That Are Both Tasty and Nutritious
1. Greek Yogurt with Berries
Greek yogurt is packed with protein and probiotics, while berries are rich in fiber and antioxidants. Together, they make a satisfying and sweet treat that curbs cravings and supports gut health.
Tip: Choose plain, unsweetened Greek yogurt and add your own fruit to keep added sugars in check.
2. Hard-Boiled Eggs
Hard-boiled eggs are rich in high-quality protein and healthy fats. They’re portable, filling, and contain fewer than 80 calories per egg.
Why it works: The protein keeps you full and supports muscle maintenance during weight loss.
3. Apple Slices with Almond Butter
Crunchy apples paired with a tablespoon of almond butter deliver a perfect mix of fiber, healthy fats, and natural sweetness.
Note: Stick to one tablespoon of nut butter to avoid overdoing calories.
4. Cottage Cheese and Pineapple
Cottage cheese is high in casein protein, which digests slowly and keeps you full. Pineapple adds natural sweetness and vitamin C.
Pro tip: Use low-fat cottage cheese for a lighter option.
5. Hummus with Carrot or Cucumber Sticks
Hummus is made from chickpeas, offering protein and fiber. Pair it with crunchy vegetables for a satisfying, low-calorie snack.
Why it’s great: High fiber plus healthy fats equals long-lasting satiety.
6. Air-Popped Popcorn
Popcorn, when not drenched in butter or oil, is a whole grain snack with plenty of fiber and volume.
Serving suggestion: 3 cups of air-popped popcorn is around 100 calories and can keep you full between meals.
7. Mixed Nuts
A small handful of almonds, walnuts, or pistachios makes a filling snack loaded with healthy fats and protein.
Watch out: Nuts are calorie-dense. Stick to about 1 ounce (a small handful) to keep it weight-loss friendly.
8. Rice Cakes with Avocado
Top whole grain rice cakes with mashed avocado, a pinch of salt, and pepper. You get fiber, healthy fats, and a satisfying crunch.
Bonus: Add red pepper flakes or lemon juice for extra flavor.
9. Edamame
Steamed edamame (young soybeans) are a protein-rich snack with a mild flavor. They’re also high in fiber and essential minerals like iron and magnesium.
Quick prep: Buy frozen, microwave in a bowl, sprinkle with sea salt.
10. Banana with Peanut Butter
Bananas are full of potassium and natural sugars, while peanut butter provides fat and protein. This combo keeps energy levels stable and curbs sugar cravings.
Tip: Use natural peanut butter with no added sugar or oil.
11. Oatmeal
Oatmeal isn’t just for breakfast. A small bowl made with water or low-fat milk, topped with fruit, makes a comforting and filling snack.
Why it helps: Oats are rich in soluble fiber, which helps manage appetite.
12. Tuna on Whole Grain Crackers
Canned tuna (in water) is a lean protein source. Pair it with high-fiber whole grain crackers for a savory, high-protein snack.
Optional: Add a squeeze of lemon or a dash of mustard for flavor.
13. Roasted Chickpeas
Crunchy, spiced roasted chickpeas are a great alternative to chips. They’re loaded with fiber and plant protein.
Make at home: Toss canned chickpeas in olive oil and your favorite spices, then roast until crispy.
14. Celery with Peanut Butter
Celery is very low in calories and has a satisfying crunch. Add a tablespoon of peanut butter for healthy fats and protein.
Classic combo: Great for curbing hunger without loading up on calories.
15. Berries with Dark Chocolate
A small serving of dark chocolate (70% cocoa or higher) paired with berries offers antioxidants and fiber while satisfying sweet cravings.
Portion control: Limit chocolate to about 1 ounce.
16. Boiled Sweet Potato Slices
Sweet potatoes are naturally sweet, rich in fiber, and low in calories. Slice and boil them for a simple, filling snack.
Optional: Sprinkle cinnamon or paprika for extra flavor.
17. Low-Fat Cheese Stick
A string cheese or mini cheese round is portion-controlled and rich in calcium and protein.
Good choice: Ideal when you’re on-the-go and need something filling.
18. Protein Shake
A protein shake made with unsweetened almond milk and a scoop of protein powder is quick, satisfying, and customizable.
Add-ons: Try spinach, berries, or chia seeds for extra nutrients.
19. Chia Pudding
Chia seeds expand in liquid, creating a pudding-like texture. They’re rich in omega-3s, fiber, and protein.
Easy recipe: Mix 2 tablespoons of chia seeds with ½ cup of milk. Let it sit overnight and top with fruit in the morning.
20. Avocado Slices with Lime and Salt
Avocados are rich in monounsaturated fats that help you feel full. A few slices with lime juice and sea salt is a simple, tasty snack.
Keep in mind: Portion control matters, as avocados are calorie-dense.
21. Vegetable Soup
A small bowl of homemade or low-sodium vegetable soup can be a surprisingly satisfying snack.
Why it works: It’s low in calories and high in volume, helping you feel full.
22. Turkey or Chicken Slices
Lean deli meats like turkey or chicken are protein-rich and low in carbs. Roll them up with a slice of cucumber or a dab of hummus for extra flavor.
Caution: Choose low-sodium, nitrate-free options when possible.
23. Pumpkin Seeds
Also known as pepitas, these seeds are full of magnesium, zinc, and protein.
Serving size: Stick to about 1-2 tablespoons to avoid excessive calories.
24. Frozen Grapes
Sweet and refreshing, frozen grapes are low in calories and make a perfect summer snack.
Bonus: Their frozen texture slows down snacking, helping with portion control.
25. Cucumber Slices with Greek Yogurt Dip
Cucumbers are hydrating and low in calories. Pair with a dip made from Greek yogurt, lemon juice, and herbs.
Hydrating snack: Ideal for hot days or post-workout refreshment.
26. Whole Grain Toast with Cottage Cheese
Toast a slice of whole grain bread and top it with cottage cheese and a sprinkle of pepper.
Filling and savory: Combines protein and complex carbs.
27. Seaweed Snacks
These crispy, salty treats are low in calories and rich in iodine and antioxidants.
Choose wisely: Avoid overly salted or oil-heavy varieties.
28. Zucchini Chips
Thinly slice zucchini, season, and bake until crisp. These make a great low-calorie alternative to potato chips.
DIY tip: Bake at low heat to keep them crunchy and light.
29. Homemade Trail Mix
Make your own mix with nuts, seeds, and dried fruit. Avoid store-bought versions with added sugars or candy.
Smart portion: Keep to a ¼ cup to balance nutrients and calories.
30. Baked Kale Chips
Kale is a nutrient powerhouse. Toss with olive oil and seasonings, bake until crispy for a low-calorie, crunchy snack.
Benefit: Rich in vitamins A, C, and K.
31. Quinoa Salad Cups
Make a mini salad with cooked quinoa, diced vegetables, and lemon dressing. Store in small containers for grab-and-go snacking.
Complete protein: Great for vegetarians.
32. Low-Fat Milk or Plant-Based Milk with Cinnamon
A warm cup of low-fat milk or unsweetened almond milk with cinnamon can satisfy a sweet craving and help relax you.
Good for evenings: A comforting, low-calorie drink before bed.
Final Thoughts
Snacking can either make or break your weight loss journey. The key lies in choosing snacks that are nutrient-dense, portion-controlled, and satisfying. With the 32 options listed above, you’ll be able to fuel your body, curb cravings, and stay on track without ever feeling deprived.
Remember, consistency beats perfection. It’s not about cutting out all your favorite foods—it’s about finding healthier ways to enjoy them and make your meals work for your goals. Pair these snack choices with a balanced diet, regular exercise, and good sleep, and you’ll be well on your way to healthy, sustainable weight loss.
FAQ’s
Can I snack and still lose weight?
Yes, you can. In fact, healthy snacking can support weight loss by keeping hunger under control, preventing overeating during meals, and stabilizing blood sugar levels. The key is choosing nutrient-dense, portion-controlled snacks.
How many snacks should I eat per day when trying to lose weight?
It depends on your calorie needs and meal schedule. Most people do well with 1–2 healthy snacks per day, especially between meals or post-workout. Listening to your body’s hunger signals is important.
Are packaged snacks okay for weight loss?
Some packaged snacks are fine if they’re made with whole ingredients and low in added sugars, unhealthy fats, and preservatives. Always read the label and choose options with clear, simple ingredients.
What are some snacks to avoid when trying to lose weight?
Avoid snacks that are:
- High in sugar (e.g., candy bars, sugary cereals)
- Deep-fried or heavily processed (e.g., chips, pastries)
- Low in fiber and protein (e.g., white bread, crackers made from refined flour)
- Labeled “low-fat” but loaded with artificial additives or sugar
Can I eat snacks at night and still lose weight?
Yes, but portion size and food quality matter. Choose light, protein-rich snacks like Greek yogurt, a boiled egg, or a small handful of nuts. Avoid sugary or carb-heavy foods before bed.
Are fruits good snacks for weight loss?
Absolutely, Fruits are naturally low in calories, high in fiber, and packed with vitamins and antioxidants. Pair them with a protein or fat source (like nuts or yogurt) for a more filling snack.
Do I need to count calories for every snack?
Not necessarily, Instead of obsessing over numbers, focus on mindful eating and choosing whole foods that naturally support your goals. However, being aware of portion sizes can prevent accidental overeating.
What snacks help reduce belly fat?
There’s no magic snack that targets belly fat specifically, but high-protein, high-fiber snacks like hard-boiled eggs, Greek yogurt, almonds, and veggies with hummus can help regulate hunger and support fat loss overall.
Can I meal prep healthy snacks in advance?
Yes, and it’s highly recommended. Preparing snacks ahead of time reduces the temptation to reach for unhealthy options. You can prep sliced veggies, boiled eggs, homemade trail mix, or chia pudding for the week.
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