Snack Foods That Fill You Up Without Making You Gain Weight
We all experience cravings, but chowing down on chips or candy isn’t ideal. So, choose a healthier snack that won’t pack on pounds. If you crave something more satisfying than a boring apple or granola bar, here are some quick, tasty snacks you can enjoy without gaining weight. You’ll love the low-calorie alternative to one popular crunchy snack (on page 10).
1. Blueberry yogurt parfait
A yogurt parfait is a great choice when you’re craving something sweet and healthy. The New York Times reports “this beautiful parfait tastes so much richer than it is.” The blueberries are packed with beneficial phytonutrients called anthocyanins, a great source of antioxidants. The recipe yields 4 servings, so plan (or gather friends) accordingly.
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2. Crispy roasted chickpeas
Roasted chickpeas are savory and incredibly healthy (just don’t eat tons in one sitting). The Kitchn explains how to make this simple snack in the oven. Make sure you dry the chickpeas thoroughly before baking and don’t skimp on the olive oil. Once they’re out of the oven, you can add your choice of spices.
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3. Cottage cheese with cinnamon
You probably passed the cottage cheese in the grocery store a hundred times without buying it. But this fresh cheese is creamy, satisfying, and delicious with some added cinnamon. Healthline mentions you can eat an entire cup for only 163 calories; you’ll get 28 grams of protein and a wealth of other nutrients. And Fitday says cinnamon can combat fat storage.
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Edamame are just boiled soybeans that, with a little salt, are quite delicious. Health reports they’re super nutritious — 1 cup has 17 grams of protein, 8 grams of fiber, and less than 200 calories. If you prefer your snacks with a little crunch, roast them in the oven with some olive oil. You’ll never reach for potato chips again.
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5. Cinnamon vanilla granola
This Allrecipes.com creation is great by itself, or served over fresh fruit or yogurt. This recipe, which yields 2 quarts, can be stored in an airtight container for several days, making it a great go-to snack when a late-night craving attacks.
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6. Sweet and spicy apple crisps
A great replacement for potato chips, these apple crisps are a healthy snack you can feel good about. Each bite is a combination of sweet and spicy, topped off with a satisfying crunch. This Better Homes and Gardens recipe yields 4 servings. You can store the apple crisps in an airtight container at room temperature for up to 1 week.
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7. Hardboiled eggs
If you haven’t cooked up some hardboiled eggs yet, we recommend you start. This inexpensive, low-calorie snack is the perfect food to satisfy you. Each egg contains about 70 calories and up to 6 grams of protein. CookingLight reminds us hardboiled eggs last up to five days in the refrigerator, so you can make them ahead of time.
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8. Smoked salmon on toast
Fish lovers, rejoice! Smoked salmon is one of the tastiest snacks for seafood fans. Throw some on toast with tomato and capers. SFGate reports just 3 ounces of the fish offers over 15 grams of protein, and it’s rich in healthy fats that aid in weight loss. When choosing your toast, go for whole grain, too.
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9. Honey-glazed almonds
Smoky, spicy, and sweet, these almonds will take care of any late-night craving. Cooking Light’s recipe even found a way to speed up the process. Rather than baking the almonds, this recipe uses your stovetop. This savory snack — 10 servings of 138 calories each — will store well in an airtight container.
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10. Kale chips
Kale chips are a crispy and versatile snack. One that you can enjoy even if you wouldn’t normally opt for raw kale in a salad. According to the Minimalist Baker, this recipe can be modified to include whatever seasonings you want. This snack takes just 30 minutes to make. And it’s both vegan and gluten-free, which means it’s perfect for sharing with friends on a variety of different diets.
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11. Chocolate avocado milkshake
Sometimes a sweet tooth can sneak up on us late at night. Skinny Chef’s chocolate avocado milkshake will cure your sugar craving while providing you with a serving of vegetables. It’ll be a smooth, savory treat that will fill you up and ensure you get a healthy dose of vitamins and nutrients!
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12. Nut-and-seed mix with papaya
This Food Network recipe is easy, filling, and really good for you, making it the perfect treat to eat before bed. This recipe, which yields 7 servings, combines hazelnuts, pecans, almonds, and walnuts, with a few seeds and dried fruit for a deliciously healthy snack. Enjoy!
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13. Peanut butter raisin spread
While all-natural peanut butter is good for you, the calorie-packed snack can pack on pounds if you eat too much. Instead, try PopSugar’s recipe for a peanut butter raisin spread. There is peanut butter in it, so it’s not a low-calorie or low-fat food. But it has fewer calories than regular peanut butter, making it a satisfying snack by itself or on a cracker.
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14. Whole wheat flatbread
Flatbread, especially this version with white whole wheat flour from A Beautiful Mess, is a delicious and healthy snack with a whole lot of potential. For instance, you can spread some peanut butter on top and add sliced fruit. Or you can dip it in hummus or other healthy dips. Any flatbread that you don’t eat the day you make it can be stored in a plastic bag or in plastic wrap, and can be kept in the refrigerator. When you’re ready to eat it again, you can slightly toast it in the oven or on the stove.
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15. Chunky peach popsicles
Everybody loves popsicles. And a healthy popsicle — like these chunky peach popsicles from EatingWell — is a snack you can enjoy without any guilt. These popsicles are one of the rare sweet snacks that is not only low in calories, fat, and carbs, but is also vegan, diabetic-appropriate, and gluten-free. These popsicles can be stored in the freezer for up to three weeks — if you can really wait that long to finish them off.
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16. New crop applesauce
Applesauce is a delicious and healthy snack, especially when you make it yourself with fresh apples. The New York Times reports that new crop apples — the proper term for apples that have just been picked — aren’t something you’ll find at a supermarket. Instead, you’re best off heading to the farmers market, a farm stand, or even an apple tree in your own backyard. This delicious apple sauce can be served warm, at room temperature, or chilled, depending on your preference.
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17. Whole-wheat pretzel
Mayo Clinic recommends this snack if you’re looking for a low-sodium treat that’s loaded with flavor. At 182 calories and only 2 grams of fat, this is a guilt-free late-night snack. It’s so tasty that you’ll probably find yourself reaching for these pretzels throughout the day. This recipe yields 12 servings.
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18. Mango with chili powder
A strange idea, but the mango’s sweetness and chili’s spiciness make the perfect delectable combination. Nutritionist Amy Gorin tells Redbook spicy foods can boost your metabolism for a short amount of time, so why not spice up your fruit?
Kirsten Yovino and Lauren Weiler also contributed to this article.