Finding satisfying snacks that don’t derail your weight loss goals can be a challenge, but it’s not impossible. The key is to choose options that are nutrient-dense, high in fiber, and packed with protein—all of which help keep hunger at bay without adding excessive calories. Here are ten low-calorie snack ideas that are not only delicious but also filling and nutritious.
1. Greek Yogurt with Berries
Greek yogurt is a powerhouse snack that’s high in protein and low in calories. Pair it with a handful of fresh berries like blueberries, strawberries, or raspberries for natural sweetness and a boost of antioxidants. A 6-ounce serving of plain, nonfat Greek yogurt with half a cup of berries comes in at around 120 calories.
2. Air-Popped Popcorn
Popcorn is a whole grain that’s naturally low in calories and high in fiber. Three cups of air-popped popcorn contain just about 90 calories and provide a satisfying crunch. Sprinkle it with a pinch of salt or nutritional yeast for added flavor without extra calories.
3. Hard-Boiled Eggs
Eggs are an excellent source of protein and healthy fats, making them a filling snack option. A single hard-boiled egg has only about 70 calories but can keep you full for hours. Add a sprinkle of salt, pepper, or paprika for a bit of extra flavor.
4. Veggie Sticks with Hummus
Pairing crunchy vegetables like carrots, celery, cucumbers, or bell peppers with hummus creates a nutrient-packed snack. The fiber in the veggies and the protein in the hummus work together to keep you full. A serving of 2 tablespoons of hummus with a cup of assorted veggies is around 100 calories.
5. Apple Slices with Nut Butter
Apples are a low-calorie fruit rich in fiber, while nut butter adds a dose of healthy fats and protein. Slice up a small apple and spread it with 1 tablespoon of almond or peanut butter for a snack that’s roughly 150 calories. For an added crunch, sprinkle a bit of cinnamon on top.
6. Cottage Cheese with Cherry Tomatoes
Cottage cheese is high in protein and pairs well with fresh cherry tomatoes for a savory, satisfying snack. A half-cup of low-fat cottage cheese and a handful of cherry tomatoes come in at under 120 calories. Sprinkle with cracked black pepper or fresh herbs for extra flavor.
7. Rice Cakes with Avocado
Rice cakes are a low-calorie base for a variety of toppings. Spread half an avocado across two rice cakes for a snack that’s rich in healthy fats and fiber, totaling about 160 calories. For added zest, sprinkle with a pinch of chili flakes or a squeeze of lime juice.
8. Tuna Salad Lettuce Wraps
Mix canned tuna with a bit of Greek yogurt or mustard and wrap it in a large lettuce leaf for a protein-packed snack. A 3-ounce portion of tuna with a few lettuce wraps is approximately 120 calories. This snack is not only low in calories but also provides omega-3 fatty acids and essential nutrients.
9. Edamame
Edamame, or steamed soybeans, is a plant-based protein that’s perfect for snacking. A half-cup of shelled edamame contains about 90 calories and offers a satisfying combination of protein and fiber. Sprinkle with a bit of sea salt for a savory touch.
10. Dark Chocolate and Almonds
If you’re craving something sweet, dark chocolate and almonds make an excellent pairing. Opt for 70% cocoa or higher for maximum antioxidants. A small serving of 1 square of dark chocolate and 10 almonds is roughly 150 calories and satisfies both sweet and crunchy cravings.
Why These Snacks Work
The common thread among these snacks is their balance of macronutrients—protein, healthy fats, and fiber. This combination helps regulate blood sugar levels, curb cravings, and keep you feeling full longer. Choosing low-calorie options doesn’t mean sacrificing flavor or satisfaction; it’s about making smart choices that align with your goals.
Additional Tips for Healthy Snacking
Plan Ahead
Prepping snacks in advance ensures you always have healthy options on hand, reducing the temptation to reach for processed or high-calorie alternatives. Store snacks in portion-controlled containers to avoid overeating.
Stay Hydrated
Sometimes, thirst is mistaken for hunger. Drinking a glass of water before reaching for a snack can help you determine whether you’re truly hungry or just thirsty.
Listen to Your Body
Pay attention to your hunger cues and eat only when you’re genuinely hungry. Mindful snacking can prevent overeating and help you enjoy your food more.
By incorporating these low-calorie, satisfying snacks into your routine, you can stay energized and support your weight loss journey without feeling deprived.
