While snacking on the wrong foods may cause you to pack on weight, choosing the right snacks may promote weight loss.
In fact, research shows that snacking on nutritious foods that are high in fiber and protein helps promote feelings of fullness and may decrease the number of calories you consume in a day (1Trusted Source).
Thankfully, you can choose from a wide variety of delicious, low-calorie yet filling snacks to keep you on track with your wellness goals.
1. Veggies and hummus
Eating more veggies can benefit health in countless ways and reduce your risk of many chronic conditions, including heart disease. Still, most people don’t eat enough vegetables (2Trusted Source).
Notably, vegetables can be easily paired with a protein source like hummus — a creamy spread made from chickpeas, tahini, olive oil, salt, and lemon juice.
Pairing low-calorie, fiber-rich veggies like broccoli, radishes, celery, or bell peppers with protein-rich hummus makes a satisfying snack that is sure to keep you feeling full in between meals without adding a lot of calories.
For reference, 1 sliced medium carrot served with 2 tablespoons (30 grams) of hummus delivers around 100 calories.
2. Apple slices with natural peanut butter
Though apples are a filling and healthy choice on their own, pairing them with natural peanut butter is an even better option.
Peanut butter is packed with protein, the most filling of the three macronutrients — protein, carbs, and fat. In fact, research shows that adding peanut butter to your diet can help reduce hunger and maintain a healthy body weight (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Be sure to choose natural peanut butter that only contains peanuts and salt on the ingredient list and use the recommended serving size of 2 tablespoons (32 grams) to avoid excess calorie consumption.
3. Coconut chips
Coconut chips are not only delicious but also high in healthy fats and fiber, making them an excellent substitution for potato chips.
You can purchase coconut chips from the store or online or make them yourself at home.
Simply toss unsweetened, large coconut flakes with melted coconut oil and bake in the oven at 300℉ (150℃) for 7–9 minutes.
The flakes can be tossed with salt and vinegar for a savory twist or cinnamon and honey for a sweeter version before baking.
A 1/2-cup (42-gram) serving of coconut chips provides about 315 calories.
4. Hard-boiled eggs
There’s a reason why eggs are often referred to as “nature’s multivitamin.” One large, hard-boiled egg has just 78 calories — yet is packed with vitamin B12, vitamin A, selenium, phosphorus, healthy fats, and over 6 grams of filling protein.
Hard-boiled eggs are a portable and convenient snack that pairs well with other healthy foods like vegetables, fruits, nuts, and cheese.
5. Homemade energy balls
Energy balls are bite-sized morsels made of nutritious ingredients like oats, nuts, coconut, and dried fruit. Snacking on energy balls packed with protein and fiber can help you stay on track with your health goals.
6. Greek yogurt with berries
Greek yogurt is packed with protein and vital nutrients like calcium, magnesium, and potassium. Meanwhile, berries are loaded with fiber and disease-fighting antioxidants, which help prevent cellular damage in your body (7Trusted Source).
Topping unsweetened Greek yogurt with your choice of berries is a delicious, healthy way to keep hunger at bay while nourishing your body at the same time.
A 7-ounce (200-gram) container of plain Greek yogurt topped with 1/2 cup (70 grams) of blueberries delivers 180 calories.
7. Banana with nut butter
The sweet taste of bananas and the salty, nutty flavor of almond, peanut, or cashew butter makes an excellent snack combination.
Plus, pairing bananas with nut butter makes your snack more filling by bumping up protein and fiber.
Try slicing 1 small banana and topping the rounds with 2 tablespoons (32 grams) of almond butter for a filling snack that packs only 280 calories.
8. Toasted pumpkin seeds
Pumpkin seeds are rich in nutrients, including protein, magnesium, zinc, potassium, copper, and manganese — all of which are vital for keeping your bones strong and healthy (8Trusted Source).
Try toasting pumpkin seeds at home by tossing raw pumpkin seeds in salt, pepper, and olive oil, then baking at 300℉ (150℃) for 40–50 minutes, stirring occasionally, or until golden brown. A 1/2-cup (32-gram) serving delivers 143 calories.
9. Figs stuffed with goat cheese
The saltiness of creamy goat cheese pairs well with the sweet flavor and chewiness of figs. Goat cheese is an excellent source of protein, while figs are high in fiber — making them a powerful combination.
To prepare this satisfying snack, top fresh, halved figs with a dollop of goat cheese, then drizzle with olive oil and vinegar. One large fig stuffed with 1 ounce (28 grams) of goat cheese provides 150 calories.
10. Plantain chips and guacamole
Plantains are similar to bananas but have a starchier, more neutral flavor. When sliced and cooked, they make excellent alternatives to potato chips.
Pairing plantains with guacamole — a dip made with avocados, lime juice, onions, salt, and various herbs — makes a smart snack choice, as both are loaded with fiber and other beneficial nutrients, such as vitamins, minerals, and antioxidants.
A 1-ounce (28-gram) serving of plantain chips with 1 ounce (28 grams) of store-bought guacamole delivers 190 calories.