10 Irresistible Healthy Alternatives to Junk Food That Will Satisfy Your Cravings

Junk food's allure lies in its affordability, engineered flavors, and widespread accessibility. Resisting these tempting treats can be challenging but not insurmountable. The key is to have healthy and satisfying alternatives readily available. Instead of completely restricting your favorite indulgences, consider healthier swaps that address your cravings without the empty calories and potential health risks.

Understanding the Allure and Risks of Junk Food

Junk food is cheap, filled with craving-inducing ingredients, and widely available. Snacking can be negative when extra calories are consumed that don’t provide any nutritional benefit. It is important to understand cues for snacking, and snacking can be an almost unconscious activity while working, watching TV, or just because of boredom. Snacks can have a significant impact on your overall daily caloric intake. It is easy to overlook or underestimate the calories consumed while snacking, but they do eventually add up.

From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. When we start eating nutrient-depleted foods on a regular basis - when they become a key feature of our eating patterns - that’s when we run the risk of developing significant health risks in the long run. If you need guidance on your snack time decisions, schedule a visit with Center for Family Medicine.

The Power of Swaps: Small Changes, Big Impact

Contrary to popular belief, you don’t have to revamp your whole diet to achieve health. In fact, you can pack in more nutrition with just a few tweaks - all without feeling deprived. Plus, there’s space to enjoy foods that are close to your heart.

Satisfying Sweet Cravings

Who doesn’t love a chocolate treat or a sugary snack every once in a while? Luckily, you can satisfy your sweet cravings with these lighter healthy snacks.

Chocolate Doesn’t Have to Be an Unhealthy Indulgence: Opt for dark chocolate (70% cocoa or higher) in moderation. Dark chocolate contains antioxidants and less sugar than milk chocolate. You can also create a sweet twist on the traditional recipe with chocolate hummus.
Homemade Fruit Smoothies: Fruit salad is light and refreshing with just the right amount of tang. Nothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. Blend your favorite fruits with yogurt or milk for a customizable and nutritious treat. These are homemade fruit smoothies that you can customize to meet your nutritional (and taste bud) needs.
Banana Ice Cream: Freeze sliced bananas and then blend them for a creamy, ice cream-like consistency.
Sorbet: Sorbet to help alleviate your sweet tooth. Look for fruit-based sorbets with minimal added sugar.
Plain Greek Yogurt with Honey: Plain Greek yogurt with a drizzle of honey for sweetness provides protein and just enough sweetness. It's packed with protein, calcium, and vitamin B12, and it contains magnesium. It also includes beneficial bacterial cultures, making it a potential source of gut-friendly probiotics
Dried Fruit Energy Bars: These dried fruit energy bars are the perfect breakfast option for busy people. They’re easy to make ahead and jampacked with ingredients such as chia seeds, quinoa and oats, which will keep you fueled throughout the day.
Flourless Black Bean Brownies: Now this may sound a little odd, but we dare you to try making some this weekend! You see, the main thing about brownies is the chocolate, and using the right amount of cocoa powder makes you not even notice the beans.
Chocolate-Dipped Nuts or Fruits: The main draw of candy is the texture and combo of flavors. If you want a crunch, dip your favorite nuts (you can always dip half-way to reduce calories!) and let them harden in the freezer. If you love chewy candies, use raisins or other dried fruits.
Barley Corn Salad: A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears!
Fruit Salsa: If you need inspiration for a fun kid's birthday party snack, or a fresh appetizer at a baby shower, here's a fun take on salsa.
Sweet Watermelon Cubes: Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. Hot summer days, meet your match.

Curbing Salty and Savory Cravings

When you're trying to eat healthier, there's nothing worse than getting struck with a craving. Satisfy your sweet and salty cravings with these lighter healthy snacks.

Air-Popped Popcorn: Swap out your buttery salty popcorn with a healthier version, lighter on salt and air popped.
Salt-Free or Low-Salt Nuts: Salt-free or low-salt nuts, like almonds or peanuts.
Crunchy Chickpeas: Craving chips but don’t want chips? We coated chickpeas with simple seasonings to make a low-fat snacking sensation. It rivals the types sold in stores, with just a few ingredients. Looking for a lighter snack that’s still a crowd pleaser? You’ve found it! These zesty, crunchy chickpeas will have everyone happily munching.
Air-Fryer Sweet Potatoes: These air-fryer sweet potatoes are crispy and fried to perfection. I can never get enough of these air-fryer sweet potato fries! Even though my grocery store sells them in the frozen foods section, I still love to pull sweet potatoes out of my garden and slice them up fresh! They’re easy to make ahead and are packed with healthy ingredients to keep you awake and energized.
Veggie Dip: This veggie dip is loaded with nutrients and a ton of flavor. Don’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers.
Hard-Boiled Eggs: Eat these hard-boiled eggs plain for a quick protein fix. In the kitchen, it’s important to start with something simple, like how to cook hard-boiled eggs. Use this egg recipe in plenty of dishes, or eat them plain for a quick protein fix.
Cucumber Slices: These cucumber slices are crisp and salty. Sprinkling cucumber slices with salt and letting them stand in a colander draws out excess water so they stay crisp when set on a barbecue buffet. Try this cucumber dill salad alongside any grilled entree.
"Everything" Pumpkin Seed Mix: This “everything” mix of pumpkin seeds with other seeds and seasoning is a fun treat-a lively way to use the seeds left over from your Halloween jack-o’-lantern!
Guacamole: You can’t go wrong with avocado when you’re trying to eat a little healthier. If you’re serious about guacamole, use a molcajete. The lava stone makes a big difference on the pepper paste and is fun for guests. Because avocados can brown quickly, it’s best to make this guacamole just before serving. If you have to make it a little in advance, place the avocado pits in the guacamole until ready to serve.
Quinoa Dish: This quinoa dish is simple to make with just a few ingredients! If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken.
Mini Peppers: This vibrant snack looks great on a table. Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. The red and green color combination almost makes this appetizer look like Christmas.
Vegan Cashew Cheese: This spreads one of the most underrated vegan ingredients, nutritional yeast. Spread this vegan cashew cheese on crackers, layer it on a toasted bagel or serve it with fresh vegetables. It also makes a delicious, out-of-the-ordinary sandwich spread!
Mushroom Appetizers: Even if you don’t like mushrooms, you will have to try them again with these pretty appetizers, which taste divine. For a main dish, double the filling and use large portobellos.
Black-Eyed Pea Salad: Spending time in the kitchen with my late aunt was so much fun because she was an amazing cook and teacher. This black-eyed pea salad was one of her specialties. It is easy to make and is a nice alternative to pasta or potato salad. Add cooked cubed chicken breast to make it a meal on its own.
Citrus Salsa: The combination of sweet and spicy flavors is perfect for dipping. I’m a “transplant” from Wisconsin currently living in Texas. Even after 20 years, I can’t get enough of our wonderful local citrus. This is one way to work it into a main dish. The combination of tangy fruit, spicy jalapeno and distinctive cilantro is perfect over any meat, poultry or fish. We also dip into it with chips.
Bruschetta: This bright app is also great as a quick snack. This refreshing hors d’oeuvre has gained a big following since a friend shared her family recipe with me. My son says it best: The celery and shrimp are so good together.
Edamame and Corn Salsa: Corn and edamame have this popping quality that’s hard to beat. Edamame and corn give this unique salsa its unmistakable team colors. You can add a little salt if you like, too. A healthy alternative to creamy dips, it’s good for the extra point.
Roasted Pumpkin Seeds: This quick and satisfying pumpkin seed recipe is great if you usually crave unhealthy chips. Wondering what to do with all those pumpkin seeds guests will be scooping out at your pumpkin-carving party? This yummy, microwave-easy recipe is the answer! Save some for yourself before they’re gone! Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year.
Healthy Dips: Healthy dips are hard to come by. We love hummus at our house. This recipe is a scrumptious and refreshing twist on an old favorite, and it’s a wonderful way to incorporate healthy soy into our diets.
Homemade Peanut Butter: You can’t go wrong with homemade peanut butter! This is great and fun for dipping. We eat a lot of peanut butter, so I decided to make my own. My homemade version is easier on my wallet, and I know what ingredients are in it. It’s also a lot tastier!
Cauliflower Breadsticks: Cauliflower is a powerhouse of a vegetable. First pizza crust and now breadsticks; soon you won’t need to buy bread at all! These grain-free, cheesy cauliflower breadsticks are made with vegetables instead of flour. Serve them with your favorite marinara sauce.
Crab Cups: These cups are sure to please seafood lovers. I always like a dot of chili sauce on top of these easy snacks. If you’re out of crab, try them with water-packed tuna.
Pepper Tapenade: This tangy recipe is best paired with carrot sticks or some simple crackers. When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans.
Roasted Veggies: This makes a beautiful and tasty dip, even on the go! Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers. The seasoned, roasted peppers and cauliflower are great for dipping and snacking. Caramelization really enhances the flavors in this easy side dish. The seasoned, roasted peppers and cauliflower are just right with nearly any main course.
Curry Nuts: This curry adjacent take on nuts makes for a yummy and healthy snack. Cumin and chili powder give extra oomph to the classic homemade nut mix. It’s a smart solution for holiday snacking.
Veggie Kabobs: Grilling is a delightful way of preparing the season's freshest produce. The zesty Italian marinade adds just the right amount of spice to these veggie kabobs. Grilled veggies are a summer favorite. I make this healthy and inviting side dish whenever friends come over for a cookout. The honeyed vinaigrette lets the veggies shine.
Baked Yellow Squash: Baked yellow squash is a great and healthy snack when you’re craving salty chips. Baked yellow squash is beautifully crispy. You don’t have to turn the pieces, but do keep an eye on them. I created this recipe with what I had on hand one night, and now it’s one of my husband’s favorites!

Replacing Processed Foods

Bread, pasta, fried foods - sometimes, it feels like you just have to have them. Luckily, there are healthy snacks that can help stave off these cravings.

Whole Grain Alternatives: Whole grain cereals, crackers, breads, and oats. Commercial white breads are made from refined wheat, which has been stripped of its fiber and some other important nutrients. As such, white bread may cause your blood sugar levels to spike (11).
Baked Sweet & Sour Chicken, General Tso’s Chicken or Hot & Sour Soup: We have several quick recipes for Chinese-inspired dinners, such as our Baked Sweet & Sour Chicken, General Tso’s Chicken or Hot & Sour Soup. All of these recipes have gluten-free, vegetarian, and Paleo options and take less than 40 minutes to prepare (which is about how long it will take to drive to and from your favorite take-out place).
Pizza-Stuffed Zucchini and Portobello Pizzas: You can still enjoy all of the saucy and cheesy goodness of pizza without the carbs. Our Pizza-Stuffed Zucchini and Portobello Pizzas are delicious low-carb options that give you way more nutrients than regular pizzas. If you really miss the crust, try out our Radish, Arugula, and Goat Cheese Flatbread.
Oven-baked Panko-Crusted Chicken Tenders: Our oven-baked Panko-Crusted Chicken Tenders are quick, tasty, and still lets you indulge in crispy goodness without the high fat content of fried foods! Also, chicken wings are a staple food for kicking back and watching a game, but they really aren’t friendly to the waistline. Fried chicken wings are a game day favorite and make for a fun meal.
Chicken Burrito Bowl: With our Chicken Burrito Bowl, you can go flourless and easily adjust the amount of cheese and sour cream you use. Our Paleo version has around 200 fewer calories because it omits dairy and corn.

Smart Swaps for Common "Unhealthy" Foods

Sugar-Sweetened Beverages: To bring a touch of taste, add a slice of lemon or lime to your water or tea infusions. Alternatively, try a nutrient-dense alternative, such as homemade golden milk or smoothies.
Fast Food Pizza: Fast food and frozen pizzas that are high in calories, fat, and salt aren’t the only options; those made with fresh, wholesome ingredients are a healthier alternative. Top your pizza with nutritious vegetables like broccoli, mushrooms, onions, and bell peppers (10).
White Bread: One of the best substitutes for white bread is sprouted whole grain bread. Sprouted grains reduce antinutrients, allowing you to absorb more nutrients from the grains.
Fruit Juice: To add sweetness without sacrificing nourishment, drink nutrient-rich homemade smoothies or use a mix of vegetables and fruits to make juices that complement your diet.
Breakfast Cereals: Choose breakfast cereals that are high in fiber and low in added sugar. Even better, make your own oatmeal from scratch.
Fried Food: Choose milder and better-for-you cooking techniques more often, such as steaming, boiling, stewing, and blanching.
Baked Sweet Treats: Homemade “crumble in a mug” is an easy, nutritious, and lower sugar alternative to refined cakes or cookies. It also has all the flavor and crunch. To make it, add fruits to a mug and top it with an oat-nut crumble mixture.
Agave Nectar: Stevia and erythritol are low calorie, calorie-free options you may want to explore.
Low-Fat Yogurt: Not all yogurts are the same. Greek yogurt is especially high in protein, calcium, and vitamin B12, and it contains magnesium.

Mindful Snacking: A Key to Success

February is National Snack Food Month. This is a great time to check in on your snacking habits and gear up for a reset. Sometimes we may feel regret rather than satisfaction after indulging in a snack and wish we had made a better choice.

Moderation and Balance

Of course, it’s okay to indulge in your favorite junk foods occasionally, as long as you don’t over indulge. It is important to understand cues for snacking. However, for hunger between meals, snacking is a great way to tide you over. Snacking can help prevent overeating at the next meal. Prepare ahead of time and choose healthy snacks with fiber and protein.

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