53 Best Weight Loss Snacks

Healthy Living, Lifestyle

By: Chris Freytag, CPT // June 12, 2023


To keep you from going crazy with calories even when the saltiest of cravings hit, my team and I rounded up our best weight loss snack recipes that are super easy to throw together. And when you don’t have time or you’re on the go, we also made a list of our favorite healthy purchased snacks too.

One of the keys when it comes to weight loss is preparation. If you get over-hungry, it can lead to over-eating at mealtimes which is why a healthy snack can actually aid in your weight loss goals.

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This list of great weight-loss snacks will help you be ready for that daily snack attack!

This extensive list of healthy snacks is divided into a few sections – weight loss snack recipes that are made with 3 ingredients or less (and about 5 minutes to make!), 6 ingredients or less, some delicious smoothie recipes that make for a great afternoon pick-me-up, our favorite snack dip recipes, and finally some healthy purchased options.

Get ready to enjoy these healthy and easy snacks!

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    Table of contents

    3 Ingredient Weight Loss Snacks

    Two halves of an avocado on a white plate with knife

    Sea Salt Avocado

    When you need an afternoon pick-me-up or post-workout snack, look no further! This easy snack is an awesome source of monounsaturated fat and is great for conquering salt cravings. If you’re looking for a healthy snack with a little more substance try mixing it with salsa and spreading it on Ezekiel toast.

    Ingredients:
    ½ avocado
    A pinch of sea salt
    Directions:
    Slice avocado in half and sprinkle with sea salt.

    Pickles wrapped in ham with a layer of cream cheese on a serving board

    Pickle Roll-Ups

    A lightened-up version of the classic “pickle dog” you know from potluck’s past.

    Ingredients:
    2 medium dill pickles
    2 slices nitrate-free ham
    1 tbsp. cream cheese
    Directions:
    Spread ½ tbsp. cream cheese on each piece of ham, place pickles on ham and roll them up.

    Hard boiled egg on a wood cutting board

    Hard-Boiled Eggs

    Protein power to go! I make a dozen hard-boiled eggs every week, and they always get eaten. Such a great snack to keep you from getting “hangry” — hungry/angry!

    Ingredients:
    6 hard-boiled eggs
    Directions:
    – Place 6 eggs in a pot of water and bring to a boil, cover, and turn off the heat.
    – Let sit covered for 10 minutes, then run under cold water to chill.
    – Peel and sprinkle with salt and pepper if you like.
    – The serving size is 2 hard-boiled eggs.

    An apple slice with almond butter and a knife

    Apples and Almond Butter

    A simple after-school or after-work snack that tides you over until dinner.

    Ingredients:
    1/2 an apple
    1 tbsp. almond butter

    Squares of dark chocolate and blueberries

    Dark Chocolate Squares

    It’s good for you, go ahead! Full of antioxidants that fight free radicals, dark chocolate also has a low glycemic index so it won’t cause a big spike in your blood sugar.
    Ingredients:
    1 oz. dark chocolate (70% or more cacao)

    Slices of banana on a plate next to a small dish of honey

    Buzznanas

    The perfect thing when you need something a little sweet.

    Ingredients:
    ½ a banana
    1 tsp. honey
    Sprinkle cinnamon on top
    Directions: 
    Cut a ½ a banana in large chunks.
    Drizzle with 1 tsp. honey.
    Sprinkle with cinnamon.

    Meaty Roll-Ups

    Sister to the Pickle Roll-Up, but offers a little kick from brown mustard and crunch from the carrot. Awesome mid-afternoon snack at work!

    Ingredients:
    4 baby carrots
    2 slices of nitrate-free turkey breast
    1 tbsp. spicy brown mustard
    Directions: 
    Spread ½ tbsp. spicy brown mustard on turkey, place carrots and roll them up.

    Red and golden beets topped with goat cheese

    Beet Bites

    These little guys are so cute and delicious and will soon be your new favorite snack and appetizer for entertaining!

    Ingredients: 
    3 baby beets, cut in half (These are Love Beets Organic Mild Vinegar from Whole Foods)
    2 tbsp. goat cheese
    2 leaves of fresh basil
    Directions: 
    Slice baby beets in half.
    Top with goat cheese and julienned basil.

    Cheese quesadilla slices with salsa

    Single Lady Quesadilla

    There is a reason we ate this in college: delicious and satisfying and inexpensive!

    Ingredients: 
    1 whole wheat tortilla
    2 oz. mozzarella cheese
    2 tbsp. fresh salsa of your choice
    Directions: 
    Fill a whole grain tortilla with cheese and salsa.
    Heat in microwave or grill in a pan until cheese is melted.

    Nut butter stuffed dates with pistachios on a white background

    Almond Butter Stuffed Dates with Coconut

    A little salty and a little sweet…you can’t go wrong! Plus, dates are rich in fiber and great for digestion.

    Ingredients: 
    3 large pitted dates
    1 tbsp. almond butter
    1 tbsp. crushed pistachios
    Directions: 
     Fill the dates with almond butter and roll the end into pistachios.

    Edamame in a bowl with salt

    Salty Edamame

    One cup of edamame has 17 grams of protein. Whoa!

    Ingredients:
    1 cup Organic Edamame (cooked using brand directions)
    Topped with a sprinkle of sea salt

    Chocolate covered strawberry close up

    Chocolate Covered Strawberries

    A snack that is healthy and romantic? Ooo la la!

    Ingredients:
    1 oz. dark chocolate (70% or more cacao)
    5 fresh strawberries with stems
    Directions: 
    Heat 1 oz. dark chocolate with 70% in the microwave, stirring every 10 seconds to make sure it doesn’t burn.
    Dip 5 fresh strawberries with stems into the chocolate and refrigerate until the chocolate shell hardens.

    Frozen red grapes on wood

    Frozen Grapes

    Did you know that you can freeze grapes? They seriously are the best sweet and low-calorie snacks to stay cool on a hot day.

    Cottage cheese in a bowl with sliced nectarines

    Cottage Cheese Power Cup

    Cottage cheese is a protein powerhouse! Just top with fruit for the perfect post-workout snack.

    Ingredients:
    ½ cup 2% cottage cheese
    ½ cup nectarines, sliced (or other fruit)

    Triangle sliced watermelon with lime and mint

    Margarita Melon

    This sounds crazy, but the combo is amazingly refreshing!

    Ingredients:
    ½ a watermelon
    Juice of ½ a lime
    2 tsp. sea salt
    Directions:
    Slice watermelon into chunks or wedges.
    Squeeze the lime juice onto the watermelon and sprinkle with sea salt.

    Celery with peanut butter and raisins with a knife on a plate

    Ants on a Log

    A classic that needs no explanation. There is a reason your mom made you these.

    Ingredients:
    2 large pieces of celery cut in half
    2 tbsp. almond butter
    12 raisins

    Glass bowl filled with blueberries

    Bowl of Blueberries

    Blueberries have a high amount of antioxidants and are also known to boost immunity. So, if you feel a cold coming on, grab a cup!

    6 Ingredients or Less Weight Loss Snacks

    Healthy omelette in a mug with tomatoes and avocado

    Omelette in a Mug

    It seems crazy I know, but this omelette in a mug recipe takes about 2 minutes and comes out perfect every time! This recipe evolved from a friend of mine who would make an egg in a mug in college. This easy to make breakfast is full of protein and vegetables that’ll keep you full

    Homemade trail mix filled with nuts and dried fruit

    Homemade Trail Mix

    Forget those empty dollars spent on vending machines. Mix together a batch of this and leave a container in your car, in the kitchen, or at the office when you get a hankering. Later, snack attack!

    Ingredients:
    1/4 cup dark chocolate chips
    1/4 cup cranberries
    1/2 cup walnuts
    1/2 cup raw almonds
    1/2 cup pepitas
    Directions: 
    Combine all the ingredients and store them in a zip lock bag.
     The serving size is 1 handful (makes approx 6 servings).

    Sliced tomatoes, fresh mozzarella in a circle with basil and olive oil and balsamic

    Caprese Salad

    A salad can be a snack, too.  A dang good snack at that!

    Ingredients:
    2 oz. fresh mozzarella, sliced
    1 small tomato
    4 leaves basil, minced
    1 tsp. balsamic
    1 tsp. extra virgin olive oil
    Sprinkle of sea salt
    Directions:
    – Slice tomato into 3 pieces and top with sliced buffalo mozzarella and basil.
    – Drizzle with EVOO and balsamic vinegar.
    – Sprinkle with sea salt to taste.

    Egg salad in a white bowl with greens on top

    Eggs on Top

    This egg salad on a sprouted grain muffin will give you tons of energy and protein. Try it for breakfast, and you will be pleasantly surprised!

    Ingredients: 
     1 hard-boiled egg
     2 tsp. natural mayo
     ¼ tsp. dill
     Salt and pepper to taste
     ½ Ezekiel 4:9 Sprouted Whole Grain English Muffin, toasted 
    Directions: 
    Dice up 1 hard-boiled egg, and add, mayo, dill, and salt and pepper.
    Place on 1/2 of a toasted Ezekiel English Muffin.

    A yogurt parfait in a glass jar with granola and berries

    Yogurt Parfait

    Packed with antioxidants from the berries, a little crunch from the granola, and a little sweetness from the yogurt, this parfait is a winning combo!

    Ingredients:
    1 cup vanilla Greek yogurt
    ½ cup strawberries
    ½ cup of blueberries
    2 tbsp. granola
    Directions:  
    Layer yogurt, strawberries, yogurt, blueberries, and top with granola.

    Cucumber salad with dill and red onion

    Creamy Cucumber Salad

    I lightened up this classic recipe with Greek yogurt versus sour cream to decrease calories and increase protein.
    Ingredients: 
    ½ cucumber
    2 tbsp. Chobani plain yogurt
    1 tbsp. white wine vinegar
    2 tbsp. white or red onion, sliced
    1 tsp. raw sugar
    1 tsp. dill
    Salt and pepper to taste
    Directions: 
    Slice cucumber and onions into thin slices.
    Mix yogurt sauce in a separate bowl and then top the cucumber and onions with sauce.
    Ready to eat immediately, but even better after refrigeration for an hour.

    Bowl of kettle corn

    Healthy Kettle Corn

    Skip the microwave popcorn and make this sweet and crunchy snack instead. Hello, movie night!

    Ingredients:
    2 tbsp. canola oil
    2/3 cup popcorn kernels
    3 tbsp. sugar
    Sea salt or fine popcorn salt to taste
    Directions:
    Place oil in a stirring popcorn maker, old-fashioned cranked popcorn maker, or heavy pot over medium-high heat.
    Once the oil is hot, add popcorn kernels and sprinkle with sugar.
    Cook until all kernels are popped. If using a stirring popcorn maker: simply cover with a bowl and let pop. If using a cranked popcorn maker: crank continuously as the popcorn pops. If using a heavy pot: cover and shake the pot constantly as the popcorn pops.
    Add salt to taste and serve immediately.

    Banana pancakes in a stack with banana slices

    Protein Pancake

    Yes, there is such a thing as a healthy pancake. And no need for breakfast to be the only time of the day to eat it!

    Ingredients:
    1 mashed banana
    1 egg beaten
    ½ tsp. apple pie spice
    1 tbsp. 100% natural maple syrup
    Natural non-cook spray or coconut oil
    Directions:
    Mix mashed banana (very, very mashed), 1 egg, and apple pie spice.
    Spray a pan with natural non-stick spray or 1 melt 1 tsp. coconut oil and pour the mixture into pan.
    Cook 2-3 minutes on each side until golden brown.
    Top with maple syrup and a sprinkle of apple pie spice.

    Green pepper sliced with goat cheese

    Green Pepper Boats

    An easy snack that you can cut up and prep ahead of time for snack attacks!

    Ingredients: 
    ½ green pepper, sliced
    1 ½ tbsp. goat cheese
    1 tsp. dill
    Salt and pepper to taste
    Directions: 
    Clean, seed, and cut 1/2 green pepper into 4 pieces.
    Mix cream cheese, dill, salt, and pepper in a bowl.
    Spread cheese inside the green pepper evenly, then enjoy!

    White bowl of kale chips

    Cajun Kale Chips

    Need a little something salty and crunchy? These kale chips with a Cajun twist are the bomb!

    Ingredients:
    1 head of dinosaur kale, washed
    2 tbsp. extra-virgin olive oil
    ½ tsp. sea salt
    ½ tsp. cayenne pepper or Cajun seasoning
    Directions: 
    Preheat the oven to 425 degrees.
    Cut the thick stem portion of the kale off and tear or cut kale into large bite-size pieces and place in a large mixing bowl.
    Add in 2 tbsp. olive oil, 1/2 tsp. sea salt, and 1 tsp. Cajun seasoning or cayenne pepper.
    Bake kale for 10 minutes per side and flip to bake on both sides.
    Let cool then enjoy!
    The serving size is 15 kale chips.

    Glass cup with yogurt chia pudding topped with fresh berries

    Yogurt Chia Seed Pudding

    Chia seeds are such a nutritionally dense super food. Just 1 ounce has 11 grams of fiber, 4.4 grams of protein, and 18 percent of the fiber you need in a day. Plus, this pudding is delish!

    Ingredients: 
    1/8 cup or 1 oz. chia seeds
    1/2 cup plain Greek yogurt
    1/2 cup vanilla unsweetened almond milk
    1 tbsp. 100% pure maple syrup
    1/2 tsp. pure vanilla extract
    A pinch of Kosher salt
    10 blueberries
     Directions:
    Mix yogurt, almond milk, syrup, vanilla, and salt in a bowl.
    Stir in chia seeds and let sit for 10 minutes, stir again. Cover and refrigerate overnight.
    Stir again in the morning and add fresh berries on top!
    The recipe makes 2 servings.

    Toast with butter and banana slices

    Nutter Butter Toast

    I always think of Elvis Presley when I make this one! This is a great pre-workout or post-workout snack with protein and healthy carbs.

    Ingredients:
    1 slice Ezekiel 4:9 Sprouted Whole Grain Bread, toasted
    ½ sliced banana
    1 tbsp. almond butter
    Drizzle 1/2 tsp. of honey

    Wood bowl filled with spiced walnuts

    Spiced Walnuts

    I make these in a big batch and then use them on salads, trail mix, or just a snack. WARNING…they are addictive!

    Ingredients: 
    3 cups walnuts
    1 tbsp. olive oil
    ½ tsp. cayenne pepper
    ¼ tsp. cinnamon
    2 tbsp. brown sugar
    Directions: 
    Preheat the oven to 350 degrees.
    Combine all the ingredients then spread onto a cookie sheet and bake at 350 for 10 minutes stirring at 5 minutes.
    The serving size is 1/4 cup.

    Glass bowl with coconut cream and mixed berries

    Berries with Coconut Whipped Cream

    You will be amazed at how creamy and delicious this dairy-free whipped cream turns out. Coconut milk also has antifungal benefits!

    Ingredients:
    1 can full-fat organic coconut milk without guar gum, refrigerated for 24 hours
    ½ tsp. vanilla extract
    ½ tbsp. organic sugar
    1 tsp. shredded coconut
    1 cup fresh or frozen mixed berries
    Directions:
    The coconut milk must be refrigerated. Flip the can upside down and open it with a can-opener (milk separates from the solid, you use the solid and discard the liquid or use it in smoothies.)
    Combine the solid from the coconut milk with the other ingredients and whip it with an electric beater.
    Dollop fresh coconut whip cream on 1 cup of fresh or thawed frozen mixed berries. (Trader Joe’s has an awesome frozen mixed berries combo!)

    Homemade sweet potato chip rounds

    Baked Sweet Potato Chips

    Who needs french fries when you have these? Plus, it’s a great way to sneak in more veggies for the kiddos!

    Ingredients:
    1 sweet potato, peeled and sliced into thin pieces
     1 tbsp. olive oil
     1 tsp. pumpkin pie spice
    ¼ tsp. salt
    ¼ tsp. black pepper
    Directions:
    Heat oven to 375 degrees.
    Mix potatoes with olive oil and seasonings.
    Bake at 11 minutes per side.

    Healthy Weight Loss Snacks: Smoothie Recipes

    green smoothie with straw

    Green Protein Smoothie

    This green protein smoothie recipe combines nutrient-packed kale, frozen mango, and almond milk. Filled with protein and vitamins this green smoothie will give your body an energy kickstart. This green protein smoothy recipe combines nutrient-packed kale, frozen mango, and almond milk is energizing and delicious. Filled with protein and vitamins this green smoothie will give

    Orange Creamsicle Smoothie

    Remember the days of creamsicles off the ice cream truck? This is the guilt-free, protein-packed version!

    Ingredients: 
    1/2 cup unsweetened vanilla almond milk
    1/2 cup OJ
    1 scoop vanilla protein powder
    1 cup ice
    Directions:
    Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

    A chocolate banana almond butter smoothie in a glass on a wood serving board

    Skinny Elvis Smoothie

    We’re swapping Elvis’ beloved bacon for chocolate protein powder, but the outcome is still a winner!

    Ingredients:
    1 cup unsweetened vanilla almond milk
    1 scoop chocolate BiPro protein powder
    ½ banana
    ½ tbsp. almond butter
    1 cup ice
    Directions: 
    Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

    A tropical smoothie with pineapple and mango in a mason jar

    Taste of the Tropics Smoothie

    This tastes like a tropical dessert in drink form. Delicious!
    Ingredients: 
    1 cup unsweetened vanilla almond milk
    ½ banana
    ½ cup frozen mango
    ½ cup frozen pineapple
    1 scoop BiPro vanilla protein powder
    1 cup ice
    Directions: 
    Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

    Chocolate coffee smoothie in a glass with a purple straw

    3 PM Pick-Me-Up Smoothie

    Perfect for when you need that extra ZIP in your step!

    Ingredients: 
    1/2 cup unsweetened vanilla almond milk
    ½ cup coffee
    1 tbsp. vanilla Greek yogurt
    1 scoop BiPro chocolate protein powder
    Directions: 
    Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

    Healthy Weight Loss Snacking Dips

    Dip into this creamy Italian white bean dip with fresh veggies or whole grain crackers for a simple snack that is super tasty and easy to make!

    Italian White Bean Dip

    Italian white bean dip is made with one of my favorites: cannellini beans!  These white beans are savory, versatile and packed with protein and fiber to keep you feeling full and satisfied. This is such a simple snack or appetizer to whip together when you’re short on time. I always have these ingredients on hand just

    Drop the high fat dip and choose this healthy ,easy, low-carb guacamole recipe that's delicious!

    Guacamole

    Guacamole is a daily OBSESSION at my house! Avocados are a great source of heart-healthy fat, vitamins & fiber. I’m always dipping carrots and red peppers in my guac for a filling but healthy snack. This guacamole recipe is a great choice instead of high-fat dips and chips when entertaining. Everyone loves the fresh

    Carrots & Hummus

    Hummus is a staple snack that everyone likes and it’s healthy! We make this yummy hummus recipe at least twice a week for a go to snack.  Prepare ahead of time and keep in the fridge for those snack attacks!  

    White bowl with cherry tomatoes

    Grape Tomatoes with Dip

    Many studies have found that tomatoes can reduce the risk of some cancers, and when combined with a little fat like Greek yogurt, your body is able to absorb lycopene more effectively.

    Ingredients: 
    ½ cup cherry tomatoes
    3 tbsp. plain Greek yogurt
    2 shakes of sea salt
    2 shakes garlic powder
    ½ tsp. ground Italian seasoning
    1 tbsp. balsamic vinaigrette
    Directions: 
    Mix the sour cream with seasonings and balsamic vinaigrette.
    Start dipping!

    Healthy Purchased Weight Loss Snacks

    Variety of Kind bars

    KIND Bars

    Kind Bar: The perfect snack for the airplane! I love KIND Bars because I can read the ingredients on the label, they’re GMO and trans-fat-free, and they don’t melt in my gym bag.

    Trader Joe's dried mango slices

    Trader Joe’s Dried Mango Slices

    Talk about fast food! These mango slices are delicious and require no prep or refrigeration. Find at your nearest Trader Joe’s!

    Trader Joe's turkey jerky

    Trader Joe’s Natural Turkey Jerky

    A great snack to keep in the gym bag for a post-workout protein punch! I really like Trader Joe’s Natural Turkey Jerky.

    Single serve of Fage Greek yogurt

    FAGE Greek Yogurt

    A great go-to that is packed with protein and probiotics that help maintain digestive health. Eat plain or top with a drizzle of honey and fresh fruit!

    Bag of Harvest Snaps green pea crisps

    Harvest Snaps Snapea Crisps

    Perfect when you need a little crunch without reaching into a potato chip bag!

    Mary’s Gone Crackers

    Who doesn’t love cheese and crackers? I love these crackers because they are made with quinoa, brown rice, and seeds and full of good carbs and plenty of crunchy nutty flavor!

    Bag of trader joe's frozen mango chunks

    Trader Joe’s Frozen Mango

    A little taste of the tropics all year round. Sweet and delicious! Find at your local Trader Joe’s.

    Bag of yellow angie's bookchickapop popcorn

    Angie’s Boomchickapop Popcorn

    Have a snack attack? Grab a serving of Angie’s Popcorn BOOMCHICKAPOP Sea Salt Popcorn. Salty, sweet, sinful, and only 35 calories per cup!

    Trader joe's dried banana chips

    Trader Joe’s Dried Banana Chips

    Yum! I eat these right out of the bag to satisfy my sweet tooth! Find it at your local Trader Joe’s.

    Baked Lentil Chips + Spicy Edamame Dip

    I love these baked lentil chips with this Guacamole Spicy Edamame Dip from Trader Joe’s. This combo is the bomb and a little spicy!

    Diana’s Chocolate Banana Babies

    Diana’s Banana Babies are amazing! With only 130 calories, these potassium-filled treats make a great snack or dessert. I buy mine at Whole Foods, but I think they are available in most grocery stores.

    Trader's joe roasted seaweed snack

    Trader Joe’s Roasted Seaweed Snacks

    These Trader Joe’s Roasted Seaweed Snacks are jam-packed with nutrients, omega 3’s, and fiber. I like them plain, but they also come in flavors like wasabi.

    Weight loss can be hard! And we want to cheer you on. If you’re looking for other resources, be sure to check out these articles:



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      4 Comments


      on Reply

      After reading your post, I realize that I don't really care about my health. I will spend more time taking care of my health. Thanks.


        on Reply

        I love that you did some self reflection after reading this blog. Yes - health is truly important to your everyday life :) You will feel so much better once you do! Happy to help you through this health journey!


      on Reply

      Amazing ideas!! Thanks for the reminders all in one place


      on Reply

      The recipe are great,I love them. What I would like to know is what type of exercise you would recommend for arthritis in the knees?



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