Craving junk food but want to stay healthy? You have options! You can indulge mindfully in a small portion or choose healthier alternatives that satisfy your cravings without derailing your health goals. There are plenty of healthy foods to choose as snacks. Some will satisfy your cravings, while others may not do the trick. Transitioning to healthier options doesn’t mean giving up on flavor or fun-it’s about finding new ways to enjoy the foods we love while taking care of our bodies.
Crunchy Cravings
Nuts
Thanks to their pleasing combo of saltiness and crunch, nuts calm your cravings for other salty snacks. Their nutrition profile also reigns supreme over chips, pretzels and crackers because they deliver plant-based protein and fiber for appetite control. Their fat content leaves you satisfied and they contain unsaturated fats that are linked to a healthy heart. Choose a lightly salted variety to avoid going overboard on sodium. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight. Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup (6, 7, 8). Salt-free or low-salt nuts, like almonds or peanuts, are a good option.
Kale Chips
Replace potato chips with kale chips. Using greens makes your chips have significantly fewer grams of fat and more nutritional value, but still gives you that satisfying crunch. Kale is naturally high in vitamin A, which helps support a healthy immune system. It also contains lutein and zeaxanthin, which are carotenoids that promote eye health and could help reduce the risk of cataracts. Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack.
Roasted Chickpeas
When seasoned and roasted, chickpeas are transformed into the perfect food for a crunchy snack lover. A serving also supplies 5 grams of plant-based protein and fiber so you'll remain satisfied longer after eating them than other crunchy snacks. Roasting chickpeas helps turn them into a crunchy and delightful snack. Chickpeas are a source of fiber and plant-based protein (60). You can make your own or look for roasted chickpeas in the snack section of your grocery store. For crunchy, roast some chickpeas or vegetable chips.
Baked Chips
Sometimes, only the satisfying crunch of potato chips will do. However, switching to baked chips instead of regular deep fried snacks could be an effective way to make this perennial favorite a little healthier. Baked potato chips generally contain less fat and fewer calories than deep fried versions because they are prepared with no, or very little, oil. However, some baked chip brands still contain as much sodium as regular chips, and sometimes even more, so it's worth checking the package information. Making your own baked potato chips is straightforward and lets you control the amount of sodium in each serving. Simply slice potatoes finely using a mandoline, toss them with a small drizzle of olive oil and a sprinkle of salt and lay them flat in a single layer on a nonstick baking sheet. Bake the chips for around 10 minutes at 450 degrees F until they turn golden and crunchy. Allow the chips to cool before serving.
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Air-Popped Popcorn
But think air-popped popcorn - not the movie-theater kind doused in butter and salt. Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving (59). Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast. Popcorn. The fat in those microwave brands is the only negative here. Look for the healthier versions -- 98% fat-free. If you opt for plain popcorn, it's OK to drizzle a little margarine (one with no trans-fats) or butter. "It's better than full-fat brands, where you can't control the fat they add," says Magee.
Veggie Fries
Forgo french fries and favor roasted veggie fries. Veggie fries can have the same crispy-yet-soft texture as traditional french fries, but they are so much healthier! Also, when you make fries at home, you can whip up a savory dip that no restaurant chain can rival. Try our community favorite Adobo-Honey Sauce or make your own “aioli” with simple ingredients! Mix mayo, fresh garlic, Dijon mustard, lemon zest, and lemon juice for a Lemon Aioli. 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!
Sweet Cravings
Dried Fruit
Skip the candy and choose chewy, sweet dried fruit when you need a sugar fix. Raisins, dates, prunes and apricots all contain no added sugar, yet deliver an intense sweetness from their natural sugar content. They also contain fiber to fill you up and keep blood sugar levels steadier. Since dried fruit loses water and volume during the drying process, the serving size is smaller than if the fruit is eaten fresh so watch portions. For sweet and chewy, try raisins.
Fruit and Fruit Smoothies
"Awesome, awesome healthy snack choice," she says. "For a complete, sustainable snack, make a fruit smoothie -- the dairy will sustain you." Homemade fruit smoothies that you can customize to meet your nutritional (and taste bud) needs. When it’s hot outside and you are craving a thick cold dessert, turn to the healthy choice of sweet fruits.
Frozen Yogurt
If you're craving the creaminess and sweetness of ice cream, consider delicious frozen yogurt as a healthier alternative. This sweet treat usually contains around 25 fewer calories per ounce and less than half the saturated fat of ice cream. However, frozen yogurt may still be high in sugar, so it's essential to check the packaging and stick to the recommended portion size.
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Dark Chocolate and Almonds
Dark chocolate and almonds are a fantastic pair. Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats (21, 22, 23). Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.
Banana Ice Cream
Banana ice cream. If you need a little chocolate in your life, dip bananas in melted 80% dark chocolate (or make your own chocolate!) and pop them in the freezer.
No-Bake Energy Bites
Avoid donut shops and embrace no-bake energy bites. Power balls are super fast to whip up in the kitchen. They are protein-packed and their soft texture can give you the same feeling of eating donut holes.
Flourless Black Bean Brownies
Pass up cakes and cupcakes and enjoy flourless black bean brownies instead. 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
Instead of eating candy, munch on 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.
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Sorbet
Sorbet to help alleviate your sweet tooth.
Plain Greek Yogurt with Honey
Plain Greek yogurt with a drizzle of honey for sweetness provides protein and just enough sweetness. Yogurt doesn't need sugar to taste good. Buy plain yogurt and add something to it, like low-fat granola and fruit, for a truly healthy snack.
Fruit Salad
This 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. This vibrant snack looks great on a table. Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. Hot summer days, meet your match. A 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.
Chia Seed Pudding
Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein (29). Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings.
Creamy Cravings
Hummus
When you're craving something creamy, hummus fits the bill. And with so many flavors available, you're sure to find something to satisfy. Pair this smooth and savory bean-based dip with raw veggies and whole-grain crackers for a creamy and crunchy treat all in one bite. In the mood for something sweet? You can now find dessert-inspired flavors of hummus like brownie batter, vanilla bean and cookie dough.
Avocado
Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content (57). Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories (58).
Cottage Cheese and Fruit
Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup (16). Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.
Cheese
Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack. Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose (38, 39).
Guacamole
Guacamole is also a rich source of nutrients and minerals (9, 10). Pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200 (9, 10).
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!
Savory Cravings
Sparkling Water with Fruit
Say goodbye to soda and hello to sparkling water with fruit. Whether you drink regular or diet sodas, they both have chemicals and dyes that are not good for the body.
Homemade Chinese Food
Instead of chowing down on Chinese take-out, cook up your own Chinese food in the kitchen. 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 Vegetables
Make pizza without the dough. 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. This simple snack is the perfect, low-carb way to satisfy your pizza cravings.
Leaner Burgers
Choose to make your burgers leaner and greener. For a heart-healthy burger, you can easily use a lean meat (turkey, chicken, salmon) or a veggie patty and do away with any cheese.
Healthy Chicken Tenders or Falafel
Get your fried chicken fix with healthy tenders or falafel. 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.
Chicken Burrito Bowl
Enjoy burritos without the tortilla. 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.
Mac & Cheese with Veggies
Reduce the amount of cheese in your mac & cheese. The days of powdered cheese and fattening sauces can be over! If you replace part of the cheese sauce with pureed butternut squash or sweet potato soup, you will significantly lower the amount of fat in your meal while adding vitamins to your dinner.
Healthy Sauces
Swap out fattening dips for healthy sauces. It is common for dips to accompany chips, crackers, and veggies, and we admit that it’s a great idea.
Protein Bars
Protein bars are widely available in endless flavor combinations.
Bell Peppers and Guacamole
Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals (9, 10). Pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200 (9, 10).
Apples and Peanut Butter
Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber - pretty much all of the filling nutrients you should look for in a snack (13, 14). By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no added sugar (15).
Celery Sticks with Cream Cheese
Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories (17, 18).
Cucumber and Hummus
Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus. Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats (26). Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories (27, 28). 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.
Fruit with Nuts or Yogurt
A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges. A small container of berries can be a great, satisfying snack when you’re on the go. Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.
Tomatoes and Mozzarella
Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet. Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.
Eggs
Eggs are incredibly filling, thanks to their protein content (30, 31). Although they contain cholesterol, recent studies suggest that moderate egg intake - defined as 3-4 eggs per week - is linked with reduced arterial stiffness, a risk factor for heart disease (32). Make sure to eat the yolk to get important nutrients like vitamin D and choline (33). 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.
Carrots and Dip
Pairing carrots with a creamy salad dressing or dip is a great idea. Aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A (34). While blue cheese dressing on its own is high in calories, it may help you eat more carrots (or other veggies). A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing serves as a light snack containing about 190 calories (35, 36). 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.
Beef Jerky or Sticks
Beef jerky or beef sticks make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium. Look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral (40). Most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams) (41).
Protein Smoothie
A protein smoothie can be a filling snack for when you need something substantial until your next meal. They’re an easy and convenient way to increase your protein intake. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack. You can also try Greek yogurt or silken tofu to boost the protein content of your smoothie (42, 43).
Canned Fish
Canned fish is a fantastic option that requires no refrigeration. In particular, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease (44, 45). Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal. For something smaller, try a few whole-grain crackers with tuna or salmon.
Edamame
Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet. It’s a fiber-rich food that’s considered a complete, plant-based protein source (46). One cup (155 grams) of edamame provides around 18 grams of protein and 14 grams of carbs, 8 of which come from fiber (47).
Oatmeal
Oats are a nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals (48) You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes.
Pear Slices and Ricotta Cheese
Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein (49, 50).
Homemade Trail Mix
Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors (51). While homemade trail mix is perfect for on-the-go snacking, stick to modest portion size, as dried fruit and nuts are calorie-dense.
Turkey Roll-Ups
Turkey roll-ups are delicious and nutritious. Turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management (52, 53). Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients.
Olives and Feta Cheese
They’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants (54, 55). Combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats. You could eat them by themselves or serve them with some complex carbs (56).