10 Irresistible Healthy Snacks for Weight Loss That Actually Taste Amazing!

Maintaining energy levels and supporting weight loss goals often requires strategic snacking. High-protein snacks are particularly effective, bridging protein intake gaps, promoting satiety between meals, stabilizing blood sugar, and aiding muscle building or retention. According to Umo Callins, R.D.N., a dietitian with Well Rooted Health and Nutrition, prioritizing snacks high in protein is a great way to meet your daily protein needs. Protein needs vary depending on individual health, body composition, and goals. The International Society of Sports Nutrition suggests 1.4 to 2 grams of protein per kilogram of bodyweight, which could translate to 95 to 136 grams per day for a 150-pound person, according to Yaa Boakye, R.D.N., P.T., a nutrition consultant and body data practitioner.

Here are some dietitian-approved, high-protein snack recipes perfect for weight loss:

High-Protein Snack Recipes

Greek Yogurt Parfait

Protein: 20 grams

Combine six ounces of plain Greek yogurt with fresh, fiber-rich fruits like berries or mango and nuts like almonds, which are rich in healthy fats. This refreshing and balanced snack or breakfast option is highly recommended by Boakye.

Black Bean and Avocado Toast

Protein: 14 grams

Fuel your system with whole-grain toasted bread smeared with fresh avocado and fiber-rich black beans. Beans offer a significant 7 to 8 grams of protein per half cup, while whole-grain bread adds another 3 to 5 grams. This combination of plant-based protein, fiber, and healthy fats makes it a hearty and accessible option.

Cottage Cheese, Fruit, and Flax Seeds

Protein: 16 grams

A cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit is a great afternoon snack. Cottage cheese offers 14 grams of protein per cup, making it a dense source of protein while being affordable. The flaxseeds add healthy fats, fiber, and a slight nutty flavor, while pineapple provides sweetness and vitamin C.

Iced Protein Coffee

Protein: 20 grams

Blend brewed coffee with vanilla protein powder, unsweetened almond milk, and cinnamon for an easy-to-make and delicious summer treat. Gretchen Zimmermann, R.D., dietitian and vice president of clinical strategy at Vida Health, recommends this as a simple way to get around 20 grams of protein.

Peanut Butter and Banana Smoothie

Protein: 16 grams

Blend oats, peanut butter, milk, and a banana for a protein-packed smoothie that satisfies sweet cravings. Oats alone aren’t particularly high in protein (about 5 grams per cup), so combining them with peanut butter (which is about 4 grams per tablespoon) and milk (at 8 grams per cup) helps create a more balanced snack. Adding a banana for sweetness and potassium rounds it out.

Chia Pudding with Almonds and Blueberries

Protein: 12 grams

Soak two tablespoons of chia seeds in a cup of almond milk overnight to make chia pudding. Add a tablespoon of almonds and blueberries for crunch, fiber, and flavor. This light but sustaining option is another recommendation from Boakye.

Refried Bean Wrap

Protein: 13 grams

Spread refried beans on a whole wheat tortilla for a simple savory snack. Beans are an affordable protein source, offering around 7 to 8 grams per half-cup. You can keep it simple or add toppings like salsa, lettuce, and guacamole.

Protein Mug Cake

Protein: 20 grams

Mix a scoop of protein powder, an egg, and half a mashed banana in a mug and microwave the mixture for 60 to 90 seconds until desired texture. Zimmermann suggests this as an easy-to-make dessert-like snack with nutritious ingredients.

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Smoked Salmon on Whole Wheat Crackers

Protein: 18 grams

Two ounces of smoked salmon on four whole wheat crackers can provide a boost of energy. Salmon is also rich in omega-3 fatty acids, which benefit brain and heart health.

Energy Balls

Protein: 5 grams per ball

Make them at home with protein-containing ingredients like protein powder, nuts, seeds, nut butter, or powdered peanut butter. Use dried fruit like dates as a natural sweetener and add in other flavors like cocoa powder, chocolate chips, maple syrup, vanilla extract, or cinnamon. Depending on how you make them, they usually hit around 5 grams of protein per ball, which means two to three would be a great high-protein snack.

Lentil Bowl with Tomatoes, Cucumbers, and Tahini

Protein: 16 grams

Lentils are an affordable, plant-based protein source, offering around 9 grams of protein per half cup. Tahini acts as a nutritious sauce that brings flavor and energy to the party, and the fresh vegetables make it filling and flavorful.

Edamame and Avocado Rice Cake

Protein: 13 grams

Edamame provides around 8 grams of protein per half cup, and avocado adds healthy fats to make this snack satisfying. The rice cake is the perfect low-calorie, crunchy delivery system for those main players.

Hard-Boiled Eggs

Protein: 13 grams

Two large eggs are a great snack because they are a high-quality protein and packed full of other nutrients.

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Popcorn with Nutritional Yeast

Protein: 10 grams

A typical serving of air-popped popcorn (about 5 cups) contains 5 grams of protein. Two tablespoons of nutritional yeast provide about 5 grams of protein. Together, that’s about 10 grams of protein. This snack is also high in fiber and less than 200 calories.

Beef Jerky

Protein: 12 grams

One ounce of beef jerky provides around 9 to 12 grams of protein. Beef jerky is a [favorite] because it’s a complete protein which contains all essential amino acids, it’s easy to pack for an on-the-go snack, and can be found in many places, including convenience stores.

Protein Bar

Protein: 10 to 12 grams

Protein bars are convenient and can provide 10 to 12 grams of protein. Look for bars that have at least 10 grams of protein and are low in sugar (ideally less than 5 grams) and fat (ideally less than 10 grams).

Pumpkin Seeds

Protein: 18 grams

Enjoy a half-cup of an easy, whole food snack. They’re also high in fiber and healthy fats, and free of added sugar, which helps contribute to a satisfying effect.

Baked Tofu

Protein: 17 grams

Tofu contains about 17 grams of protein in a 100-gram serving.

Powdered Peanut Butter Dip

Protein: 14 grams

A 30-gram serving of powdered peanut butter provides 14 grams of protein, 120 calories, and 4 grams of fiber. Choose the type without added sugar and sodium, and it’s a one-ingredient protein source. Mix it with a bit of water or milk of choice and enjoy it as a dip for fruit like apple slices or banana.

Protein Shake

Protein: 20 to 30 grams

Most protein powders and shakes contain substantial protein, and they’re quick and convenient. Shake a scoop of protein powder in water or your milk of choice. Alternatively, you can purchase pre-made protein shakes. Look for shakes that contain little to no added sugar, and avoid artificial sweeteners if that’s a goal for you.

Greek Yogurt Protein Bark

Protein: 22 to 25 grams

Mix 2 cups of nonfat Greek yogurt, 2 scoops protein powder, 1 teaspoon of vanilla, and 1 to 2 teaspoons of honey or stevia. Spread on a parchment-lined tray, top with hemp seeds, berries, and dark chocolate chips. Freeze over two to four hours, then break into four pieces, each of which should provide between 22 and 25 grams of protein.

Hummus and Veggies

Protein: 10 grams

Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they’re lacking. The veggies bring the fiber to the party, and before you know it, you’re feeling satisfied.

Turkey Roll-Ups

Protein: 14 to 18 grams

Roll sliced deli turkey into a spiral bound with your favorite cheese and leafy greens, or add carrots or red pepper for a crunch. You can even throw in fruit like an apple for some sweetness.

Air-Fried Chickpeas

Protein: 14 grams per cup

Crunchy, savory, and portable! It’s great for satisfying salty cravings, and you can add different spices or herbs to change the flavor.

Nut Butter-Stuffed Dates

Protein: 7 grams per two dates

Scoop a tablespoon of your favorite low-sugar nut butter into a pitted date and let your tastebuds enjoy. Sweet, salty, and full of natural energy-this is my afternoon pick-me-up of choice.

Cheese Stick with Almonds

Protein: 13 grams

This is another one that’s easy to pack and take to-go or eat standing in the kitchen in a fit of hanger.

Cottage Cheese with Ranch Seasoning and Veggies

Protein: 25 grams

Mix ranch seasoning into about a cup of cottage cheese. Use fresh veggies or crackers for dipping. For a twist, add some pesto or blend the cottage cheese for a creamier texture, if you prefer.

Tuna and Crackers

Protein: 21 grams

Try making a tuna salad with canned tuna, plain Greek yogurt for extra protein, Dijon mustard, celery, red onion, and seasonings. Serve with crackers for a tasty and satisfying snack!

Protein Oatmeal

Protein: 20 grams

One cup of oats, 1 tablespoon of peanut butter, 1 tablespoon of hemp seeds, and 2 tablespoons of Greek yogurt make for a hearty, semi-sweet snack. Peanut butter provides protein and healthy fats but can be calorie-dense, so adjusting the portion is key.

Cottage Cheese Toast with Fruit

Protein: 12 to 18 grams

Sliced peaches on whole wheat toast, ¼ cup cottage cheese, drizzle olive oil, and balsamic.

Tofu Scramble with Spinach and Salsa

Protein: 18 grams

Tofu is a plant-based protein powerhouse, offering around 10 to 12 grams per half block.

Low-Calorie Snack Options (Under 100 Calories)

For those focused on calorie intake, here are some options that keep you satisfied while staying under 100 calories:

1/2 Cup Slow-Churned Ice Cream: Look for slow-churned or double-churned varieties to reduce fat and calories.
6 Cups Microwave Popcorn: Choose brands with around 100 calories per 6 cups.
Cottage Cheese and Cantaloupe: Combine 1/2 cup of low-fat cottage cheese with a small wedge of cantaloupe.
Three Crackers With Cheese: Opt for whole-grain crackers and one slice of low-fat cheese split over them.
Fourteen Almonds: A convenient source of fiber and protein.
Six Whole-Grain Pretzel Sticks: A cholesterol-free, low-fat, and low-sugar option with more than 3 g of fiber.
Baked Apple: A dessert-like snack with the same vitamins and fiber as fresh apples.
Cheese-Stuffed Pita Pocket: Stuff a whole-grain pita pocket with 1/2 ounce of part-skim ricotta cheese.
Blueberry Smoothie: Blend 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice.
1/3 Cup Edamame: Provides more than 8 g of protein and 4 g of fiber.
3/4 Cup Frozen Mango Cubes: A sweet treat that provides 60% of your recommended daily allowance of vitamin C.
Eight Baby Carrots with Hummus: Dip eight large baby carrots into 2 tablespoons of hummus.
Apple Slices With Peanut Butter: Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice.
Yogurt With Sunflower Seeds: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt.
Nonfat Greek Yogurt with Honey: Drizzle a teaspoon of honey on 1/2 cup of nonfat plain Greek yogurt.
Half a Baked Potato with Salsa: Microwave a baked potato and top with a heaping tablespoon of salsa.
Frozen Yogurt Sandwich: Spread two tablespoons of nonfat frozen yogurt between two graham cracker squares.
20 Pistachios: Rich in protein, fiber, and several key vitamins and minerals.
Frozen Banana Pop: Coat a banana half with an ounce of low-fat plain yogurt and freeze.
1 Cup Tomato Soup: Look for low-sodium varieties with no cholesterol and less than 1 gram of saturated fat.
1/3 Cup Dry Oat Squares Cereal: Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office.
1 Cup Grapes: High in water content, vitamin K, and manganese.
Smoked Salmon Pinwheel: Spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up.
One Cup Jicama Sticks and Salsa: Slice the jicama into French-fry sized sticks and dip them in salsa.

Additional Healthy Snack Ideas

Beyond the specific recipes, consider these options for nutritious snacking:

Nuts: A balance of healthy fats, protein, and fiber; stick to 1 ounce or 1/4 cup.
Bell Peppers with Guacamole: Red bell peppers are high in antioxidants.
Greek Yogurt with Berries: Combine high-protein yogurt with antioxidant-rich berries.
Apples with Peanut Butter: Pair fiber-rich apples with healthy fats and protein from peanut butter.
Cottage Cheese with Fruit: Complements the cheese’s protein and fat content with the fruit’s fiber.
Celery Sticks with Cream Cheese: A classic low-carb snack.
Kale Chips: Combine kale with olive oil for a more balanced and filling snack.
Dark Chocolate and Almonds: Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats.
Cucumber and Hummus: The cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.
Fruit: Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges.
Tomatoes and Mozzarella Cheese: A nutritious and yummy way to add more veggies to your diet.
Chia Seeds: Load up on fiber, omega-3 fatty acids, and plant-based protein.
Eggs: Incredibly filling, thanks to their protein content.
Carrots with Blue Cheese Dressing: Increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A.
Cheese: A delicious, high protein food that’s filling enough to be a snack on its own.
Beef Jerky or Beef Sticks: Look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving.
Protein Smoothie: An easy and convenient way to increase your protein intake.
Canned Fish: Salmon and sardines are incredibly high in omega-3 fatty acids.
Edamame: A fiber-rich food that’s considered a complete, plant-based protein source.
Oats: A nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals.
Pear Slices and Ricotta Cheese: A satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein.
Homemade Trail Mix: Combine dried fruit and nuts for fiber, protein, and healthy fats.
Olives and Feta Cheese: A Greek-inspired snack that’s rich in protein and healthy fats.
Avocados: Among the most nutritious and satisfying foods due to their high fat and fiber content.
Popcorn: Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast.
Roasted Chickpeas: Chickpeas are a source of fiber and plant-based protein.
Cantaloupe and Prosciutto: Creates a balanced, sweet-and-salty snack.
Leftovers: By getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds.

Quick & Healthy Snack Recipes

Instant frozen berry yogurt: A low-fat, low-calorie, but high-in-protein frozen yogurt treat.
Pesto egg muffin bites: Simple to make, these are great for breakfast, an afternoon snack, or as part of a picnic hamper.
Mini chicken fajitas: These Mexican-inspired party nibbles are filled with spicy chipotle chicken and peppers.
Almond, raisin & popcorn trail mix: A healthy snack when you’re peckish or out and about.
Avocado & strawberry ices: Replace dairy with creamy avocado in these delicious ices.
Cheat's duck, hoisin and cucumber lettuce cups: A quick and easy, low-fat alternative to duck pancakes.
Smoky Spanish tomato and garlic dip: A great vegan addition to the picnic platter.
Apricot & seed protein bar: Snack on this oaty bar to stave off hunger pangs.
Aubergine & chickpea bites: Combine chickpeas and aubergine with garlic and cumin for these tasty, healthy vegan canapés.
Smoky chipotle pepper salsa: Take a little pot of salsa in your lunchbox to enjoy with vegetable crudités, tortilla chips, or pitta bread.
Baked carrot & nigella seed bhajis with raita: A healthy baked carrot alternative to much-loved Indian side dish onion bhajis.
Miso soup: Make your own miso soup with soft cubes of tofu, crunchy curls of seaweed, and aromatic spring onions.
Beetroot & mint dip: A healthy and vibrant dip, flavored with nigella seeds and cumin to serve with crudités or flatbreads.
Fresh orange lollies: Use the whole orange for these lollies, rather than just the juice, and with the addition of fresh pear, you get extra nutrients.
Grapefruit, orange & apricot salad: A super-simple fruit salad for breakfast and beyond, sweetened with honey and packed with nutrients.
Spiced apple crisps: Keep hunger pangs at bay by snacking on healthy dried fruit - this version bakes Granny Smiths with cinnamon.
Roasted pumpkin seeds: They make a tasty snack with a little seasoning, or an eye-catching garnish.
Spicy chickpeas: Get the whole family snacking on this low-fat alternative to peanuts.
Spiced kale crisps: Swap out greasy potato crisps for this baked kale snack.
Choc-orange energy balls: It only takes 15 minutes to blitz dates, nuts, seeds, and oats to make this high-energy snack.
Easy onion bhajis: Serve your crispy onion bhajis with cooling cucumber and mint raita as a snack, or eat alongside a homemade Indian curry.
Courgette pakoras: Make these moreish deep-fried courgette pakoras as a vegan snack or starter.

Snacking Tips for Weight Loss

Prioritize whole foods: Aim for whole foods that add nutrition to your day instead of highly processed, less nutritious options.
Mindful Snacking: Pay attention to your hunger cues and avoid snacking out of boredom or stress.
Plan Ahead: Prepare snacks in advance to avoid impulsive, unhealthy choices.
Portion Control: Be mindful of portion sizes, especially with calorie-dense snacks like nuts and trail mix.

Addressing Common Questions

What snacks help a flat stomach? Focus on reducing overall calorie intake and incorporating fiber-rich foods like oatmeal and broccoli. Healthy fats like olive oil and protein shakes may also be beneficial. Limit refined grains and sugar.
What snacks are good for weight loss at night? If snacking at night, choose nutrient-rich options like vegetables, fruits, whole grains, dairy, eggs, and nuts. There’s some evidence that snacking at night is linked with an increased risk of weight gain.
What are 6 healthy snacks? Examples include hummus, cheese, crackers with fruit, canned fish, avocado, and popcorn.

No-Bake Peanut Butter Cookies Recipe

Here's a simple recipe for no-bake peanut butter cookies, a perfect healthy snack:

Ingredients:

⅔ cup unsalted natural creamy peanut butter
½ cup maple syrup
2 tablespoons melted coconut oil
1 teaspoon vanilla extract
Heaping ½ teaspoon sea salt
2½ cups whole rolled oats
¼ cup mini chocolate chips

Instructions:

Line a baking sheet with parchment paper and set aside.
In a medium bowl, stir together the peanut butter, maple syrup, coconut oil, vanilla, and salt until smooth.
Add the oats and chocolate chips and stir until combined.
Use a 2-tablespoon cookie scoop to portion the dough.
Use your hands to form into balls and place on the baking sheet, then flatten into disks with your fingers (the disks will become more cohesive as they chill).
Chill overnight to allow the cookies to firm up.

Note: If your peanut butter is salted, start with half the amount of salt and add more to taste.

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