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Healthy Snack Recipes: 20 Delicious and Nutritious Ways to Nosh!

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

Writer, The Fit Father Project & Fit Mother Project

healthy snack recipes

Can't stop snacking? That's OK … as long as you utilize our top 20 delicious and nutritious healthy snack recipes!

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 the healthy snack recipes we lay out below with an effective weight loss plan, and you'll meet your weight- and fat-loss goals in no time!

Want full meals that are just as easy to make as a snack? Try these healthy instant pot recipes!

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:

  • 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
  • Fiber-rich foods: whole grains, fruits, vegetables, legumes, nuts, and seeds
  • 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.

Learn how to read nutrition information on another level!

How Many Calories Should a Healthy Snack Recipe Provide?

As a rule of thumb, aim to eat about 150-200 calories per 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.

Our Top 20 Healthy Snack Recipes

These nutritious, satiating snacks all provide fiber, protein, and heart-healthy fats.

Each contains corresponding nutrition information as well!

Celery Sticks with Hummus

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

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

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

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.

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

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

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.

Even the kids will love this flavorful, nutritious sweet treat!

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

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.

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

Learn about HEALTHY snacking for weight loss and how you can beat cravings.

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!

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

Bananas with Peanut Butter

When 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.

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

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!

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

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.

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

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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.

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

Steamed Edamame

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

This nutrient-dense snack is loaded with omega-3 fat ALA, protein, and fat-burning fiber.

Snack serving size: 1 cup of steamed edamame

  • Calories: 188
  • Protein: 18 grams
  • Carbohydrates: 14 grams
  • Fiber: 8 grams
  • Fat: 8 grams

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!

This healthy savory snack is loaded with protein, fiber, and heart-healthy fats.

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

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.

It’s rich in protein, fiber, green tea antioxidants, and of course heart-healthy fats!

Blend all ingredients together with ice if desired.

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

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!

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

Shredded Carrots and 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!

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

Whey Banana Protein Smoothie

This nutritious and 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.

Blend all ingredients together with ice if desired and enjoy!

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

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!

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

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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.

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

Seasoned Tofu

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

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

Snack serving size: 3 ounces of tofu

  • Calories: 150
  • Protein: 14 grams
  • Carbohydrates: 3 grams
  • Fiber: 1 gram
  • Fat: 9 grams

Mixed Nuts

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

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

Snack serving size: 1 ounce of mixed nuts

  • Calories: 172
  • Protein: 6 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Fat: 15 grams

Roasted Chick Peas

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

Place the chickpeas on a baking sheet, bake at 450 degrees Fahrenheit for 30-40 minutes until slightly brown, and enjoy!

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

Struggling to find snacks that are healthy for your family? Try these 5 healthy snacks you can make at home!

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.

The program includes:

  • Healthy weight loss meal plans
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  • 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 free Fit Mom 3-Day Weight Loss Jumpstart to begin your journey toward a happier, healthier life!

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Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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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:

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy snack recipes.

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