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20 Delicious, Nutritious, & Healthy Snack Recipes for Weight Loss

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

weight loss snacks

Some of the healthiest snack recipes are just as delicious as they are nutritious. Believe it or not, snacking between meals as part of a reduced-calorie meal plan enhances weight loss and helps you burn excess body fat.

Studies show that eating small, frequent meals or snacks appears to enhance fat loss. However, the quality and quantity of your snacks determine how much, if any, weight you’ll lose.

Combine these healthy snack recipes with an effective weight loss plan, such as the FM30X, to meet weight and fat loss goals in no time.

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Tips and Tricks for Choosing Healthy Snack Recipes

There are a few things to consider when planning healthy snacks.

Choose snacks that provide fiber, protein, and healthy fats.

These three essential nutrients boost satiety, keep you full longer, and help you maintain lean muscle during weight loss. Examples of protein- and fiber-rich foods and healthy fats are:

  • 1healthy snacks. Protein foods: Greek yogurt, low-fat cottage cheese, kefir, reduced-fat cheese, nuts, seeds, nut butter, legumes, hummus, protein powder, low-fat milk, plant milks, tuna and other fish, poultry, seafood, tofu, and seitan
  • 2. Fiber-rich foods: whole grains, fruits, vegetables, legumes, nuts, and seeds
  • 3. Healthy fats: avocados, plant oils, olives, fish oil, nuts, seeds, and nut butter

To effectively combine these satiating ingredients into one nutritious snack, choose one or more foods from each category.

Keep in mind some foods – such, nuts, seeds, and soybeans – provide all three weight loss nutrients including protein, fiber, and healthy fats.

How Many Calories Should a Healthy Snack Recipe Provide?

As a rule of thumb, aim to eat about 150 – 200 calories per each snack when weight loss is your goal. Weight loss calorie needs for women are often 1,200 to 1,500 calories per day, suggests the National Heart, Lung, and Blood Institute.

Therefore, if you eat 300-calorie meals three times daily, you’d be getting 900 calories from meals – leaving room for two to three snacks containing 150 – 200 calories each.

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Healthy Snack Recipes

A few snack ideas below will get you started in your weight loss journey. These nutritious, satiating snacks all provide fiber, protein, and heart-healthy fats. Each contains corresponding nutrition information as well!

#1 Celery Sticks with Hummus

Celery is a fiber-rich, low-calorie veggie that fills you up without the extra calories.

celery and hummus healthy snack recipe #1Add hummus, rich in protein and heart-healthy fat, to complete the snack and satisfy you until your next meal.

Nutrition information

Snack serving size: 1 1/2 cups of celery with 1/4 cup of hummus
Calories: 163
Protein: 6 grams
Carbohydrates: 13 grams
Fiber: 6 grams
Fat: 11 grams

#2 Cottage Cheese with Walnuts

Low-fat cottage cheese is loaded with fat-burning protein and walnuts are a rich source of healthy fats, especially omega-3 fat alpha-linolenic acid (ALA), and fiber.

walnut humus healthy snack recipe #2That’s why topping cottage cheese with walnuts makes a satiating healthy snack recipe you won’t be sorry you tried.

Nutrition information

Snack serving size: 3/4 cup of low-fat cottage cheese with 1 tablespoon of chopped walnuts
Calories: 167
Protein: 22 grams
Carbohydrates: 6 grams
Fiber: 1 gram
Fat: 6 grams

#3 Greek Yogurt, Flaxseeds, and Strawberries

When you’re in the mood for a sweet-flavored healthy snack recipe, try a plain nonfat Greek yogurt topped with flax seeds and strawberries to curb your sweet tooth.

strawberries and yogurt healthy snack recipe #3Even the kids will love this flavorful, nutritious sweet treat.

Nutrition information

Snack serving size: 1 container of plain nonfat Greek yogurt with 1 tablespoon of ground flax seeds and 1/4 cup of strawberries
Calories: 159
Protein: 19 grams
Carbohydrates: 12 grams
Fiber: 3 grams
Fat: 4 grams

#4 Apples with Almond Butter

Apples make an excellent between-meal snack but adding almond butter to apple slices tastes even more delicious.

Almond butter boosts satiety by adding protein and healthy fat to your snack. You can also try apple slices dipped in cashew butter, peanut butter, or almond butter.

Nutrition information

Snack serving size: 1 small apple (sliced) with 1 tablespoon of almond butter
Calories: 175
Protein: 4 grams
Carbohydrates: 24 grams
Fiber: 6 grams
Fat: 9 grams

#5 Tomatoes with Fresh Mozzarella

Eating tomatoes with mozzarella is an excellent healthy snack recipe because it’s loaded with fiber, protein, vitamins, and minerals.

Add a touch of olive oil or Italian dressing if desired to complete this mouth-watering, weight loss snack!

tomatoes and mozzarella snack healthy snack recipe #4Nutrition information

Snack serving size: 1 1/2 cups of raw cherry tomatoes with 1 ounce of fresh mozzarella and 1 tablespoon of Italian dressing
Calories: 147
Protein: 9 grams
Carbohydrates: 11 grams
Fiber: 3 grams
Fat: 8 grams

#6 Bananas with Peanut Butter

banana peanut butter healthy snack recipe #6When you’re in the mood for a satiating sweet treat without the added sugar, consider topping banana slices with peanut butter (or another nut butter of your choice), which is rich in protein and heart-healthy fats.

Nutrition information

Snack serving size: 1 small banana with 1 tablespoon of peanut butter
Calories: 186
Protein: 5 grams
Carbohydrates: 26 grams
Fiber: 4 grams
Fat: 8 grams

#7 Kale Cranberry Walnut Salad

To burn excess fat, eat nutrient-dense kale or other salad greens between meals or as an appetizer before your next entrée. The kale salad recipe below is loaded with fiber, antioxidants, and other vitamins and minerals.

Kale, cranberries, and walnuts are the main ingredients!

salad healthy snack recipe #7Nutrition information

Snack serving size: 2 cups of chopped kale with 2 tablespoons of pumpkin seeds, 2 tablespoons of dried cranberries, and 1 tablespoon of your favorite oil-based dressing.
Calories: 193
Protein: 5 grams
Carbohydrates: 22 grams
Fiber: 4 grams
Fat: 11 grams

#8 Blueberry Protein Smoothie

When you’re on the go or need extra protein after a vigorous workout, consider this vegan blueberry-flavored protein smoothie that’s as delicious as it is nutritious! Blend all ingredients together with ice if desired.

berry smoothie healthy snack recipe #8Nutrition information

Snack serving size: 1 scoop of plant protein powder, 1 1/2 cups of soy milk, and 2 tablespoons of blueberries
Calories: 205
Protein: 23 grams
Carbohydrates: 16 grams
Fiber: 6 grams
Fat: 9 grams

#9 Boiled Eggs, Raspberries, and Almonds

For a quick protein-rich, satiating snack that’s loaded with fiber and heart-healthy fats, consider pairing a boiled egg with antioxidant-rich raspberries and almonds to meet weight loss goals in no time.

eggs healthy snack recipe #9Nutrition information

Snack serving size: 1 large boiled egg, 1/2 cup of raspberries, and 2 tablespoons of almonds
Calories: 192
Protein: 10 grams
Carbohydrates: 10 grams
Fiber: 6 grams
Fat: 12 grams

 

#10 Steamed Edamame

One of the healthiest snack recipes you’ll find, and it contains just one ingredient – edamame, or steamed soybeans!

endamame healthy snack recipe #10This nutrient-dense snack is loaded with omega-3 fat ALA, protein, and fat-burning fiber.

Nutrition information

Snack serving size: 1 cup of steamed edamame
Calories: 188
Protein: 18 grams
Carbohydrates: 14 grams
Fiber: 8 grams
Fat: 8 grams

#11 Fresh Pea Pods with Hummus

Fresh peas in their pods from a garden is the best, but store-bought edible podded peas dipped in hummus are equally delicious!

pea pods healthy snack recipe #11This healthy savory snack is loaded with protein, fiber, and heart-healthy fats.

Nutrition information

Snack serving size: 2 cups of fresh whole peas in their pods with 1/4 cup of hummus
Calories: 195
Protein: 9 grams
Carbohydrates: 19 grams
Fiber: 6 grams
Fat: 11 grams

#12 Matcha Almond Protein Smoothie

This energizing matcha green tea protein smoothie works great between meals as a quick pick-me-up, or as a pre- or post-workout treat.

smoothie healthy snack recipe #12It’s rich in protein, fiber, green tea antioxidants, and of course heart-healthy fats! Blend all ingredients together with ice if desired.

Nutrition information

Snack serving size: 1 1/2 cups of protein-fortified almond milk, 1 packet of matcha powder, and 1 tablespoon of slivered almonds
Calories: 191
Protein: 17 grams
Carbohydrates: 15 grams
Fiber: 6 grams
Fat: 8 grams

#13 Cole Slaw with Sesame Seeds

This refreshing healthy snack recipe works well between or with meals, depending on your mood. It’s loaded with fiber and healthy fats and provides plant protein to boost satiety. Simply combine all the ingredients together, mix well, and enjoy!

Nutrition information

Snack serving size: 1 1/2 cups of shredded slaw veggies, 1 tablespoon of avocado oil mayonnaise, and 1 1/2 tablespoons of sesame seeds
Calories: 190
Protein: 4 grams
Carbohydrates: 9 grams
Fiber: 4 grams
Fat: 17 grams

#14 Shredded Carrots & Tuna Salad

Tuna is loaded with protein and heart-healthy omega-3 fatty acids DHA and EPA, and carrots add fiber to this delicious healthy snack recipe. Simply combine shredded carrots with tuna and avocado mayonnaise, mix well, and enjoy!

Nutrition information

Snack serving size: 3/4 cup of shredded carrots, 1 tablespoon of avocado oil mayonnaise, and 2 ounces of canned light tuna (drained)
Calories: 200
Protein: 15 grams
Carbohydrates: 8 grams
Fiber: 2 grams
Fat: 13 grams

#15 Whey Banana Protein Smoothie

This nutritious, delicious healthy snack recipe works well as a pre- or post- workout treat or as a meal replacement when you’re on the go or tight on time.

banana smoothie healthy snack recipe #15Blend all ingredients together with ice if desired and enjoy!

Nutrition information

Snack serving size: 1 1/2 cups of soy milk, 1 tablespoon of whey protein powder, and 1/2 of a medium-sized banana
Calories: 195
Protein: 18 grams
Carbohydrates: 19 grams
Fiber: 4 grams
Fat: 7 grams

#16 Cold Bean Salad with Avocado

For a boost of satiating fiber, protein, heart-healthy fats, vitamins, and minerals, try a cold bean salad mixed with oil and avocados. Enjoy this healthy snack recipe between or with meals.

Mix various cooked beans with oil and vinegar, top with diced avocados, and serve it cold. Your entire family will love it!

Nutrition information

Snack serving size: 1/2 cup of cooked mixed black and pinto beans, 1 teaspoon of vegetable oil, 2 teaspoons of vinegar, and 2 tablespoons of diced avocados
Calories: 192
Protein: 8 grams
Carbohydrates: 23 grams
Fiber: 9 grams
Fat: 8 grams

#17 Quinoa Mango Walnut Bowl

Try a quinoa, mango, and walnut bowl for breakfast or as a mid-morning healthy snack recipe. It’s loaded with fiber, protein, vitamins, and minerals, and keeps you going strong all morning long.

Nutrition information

Snack serving size: 1/2 cup of cooked quinoa, 2 tablespoons of walnuts, and 2 tablespoons of diced mangos.
Calories: 146
Protein: 5 grams
Carbohydrates: 23 grams
Fiber: 4 grams
Fat: 4 grams

#18 Seasoned Tofu

Tofu makes an excellent satiating snack as it’s rich in protein and heart-healthy omega-3 fats.

tofu healthy snack recipe #18Season and grill or smoke it the night before, or buy tofu ready-to-eat as a nutritious, delicious healthy snack recipe.

Nutrition information

Snack serving size: 3 ounces of tofu
Calories: 150
Protein: 14 grams
Carbohydrates: 3 grams
Fiber: 1 gram
Fat: 9 grams

#19 Mixed Nuts

When you’re on the go, snacking on mixed nuts is an excellent way to curb hunger.

mixed nuts healthy snack recipe #19While nuts are higher in calories, studies show these nutritious snack foods are associated with decreases in body fat, especially abdominal fat.

Nutrition information

Snack serving size: 1 ounce of mixed nuts
Calories: 172
Protein: 6 grams
Carbohydrates: 6 grams
Fiber: 2 grams
Fat: 15 grams

#20 Roasted Chick Peas

To roast your own chickpeas, simply toss canned (drained) chickpeas with olive oil, garlic salt, salt, and cayenne pepper.

chick peas healthy snack recipe #20Place the peas on a baking sheet, bake at 450 degrees Fahrenheit for 30 – 40 minutes until slightly brown, and enjoy!

Nutrition information

Snack serving size: 1/2 cup of chickpeas roasted in 1 teaspoon of olive oil
Calories: 174
Protein: 7 grams
Carbohydrates: 22 grams
Fiber: 6 grams
Fat: 7 grams

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Starting a Weight Loss Program for Women has Never Been Easier!

Adding healthy snack recipes to your daily meal plans is just beginning when you want to shed excess weight and keep it off long term. The Fit Mother Project is a weight loss plan specifically designed for busy mothers over 40. The program includes:

  • Healthy weight loss meal plans
  • Nutritious menus
  • Fat-burning workouts
  • Motivational support from health experts

Health experts available to you through the Fit Mother Project help you achieve and maintain your goal weight for life.

To get started, try the Fit Mother Project free 1-day meal plan and free metabolism boosting workout today to begin your journey toward a happier, healthier life!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

Join Fit Father 30X

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