29 Healthy Snacks That Can Help You Lose Weight | Nutritious Weight Loss Snacks

Finding the right snacks can make all the difference when you’re trying to lose weight. Rather than reaching for processed foods that leave you hungry an hour later, choosing nutrient-dense options can help you stay satisfied, energized, and on track with your health goals.

Snacking doesn’t have to derail your weight loss efforts. In fact, strategic snacking between meals can help manage hunger, stabilize blood sugar levels, and prevent overeating at mealtimes. The key is selecting snacks that provide a balanced combination of protein, fiber, and healthy fats—nutrients that keep you feeling full longer.

Research suggests that increasing meal frequency through healthy snacking may help with hunger management and blood sugar regulation. Additionally, incorporating snacks rich in fruits, vegetables, and whole foods can help you meet your daily nutritional requirements, as most Americans don’t consume enough produce.

Here are 29 healthy, delicious snacks that can support your weight loss journey while providing essential nutrients your body needs.

Understanding Smart Snacking for Weight Loss

Before diving into specific snack options, it’s important to understand what makes a snack “weight-loss friendly.” The best snacks share several key characteristics:

High in protein: Protein increases satiety and helps preserve lean muscle mass during weight loss. Aim for snacks containing at least 5-10 grams of protein.

Rich in fiber: Fiber slows digestion, helping you feel full longer. It also supports digestive health and can help regulate blood sugar levels.

Contain healthy fats: Despite their calorie density, healthy fats from nuts, seeds, avocados, and olive oil promote satiety and support nutrient absorption.

Portion-controlled: Even healthy snacks can contribute to weight gain if consumed in excessive amounts. Aim for snacks in the 100-200 calorie range.

Minimally processed: Whole foods provide more nutrients and typically contain less added sugar, sodium, and unhealthy fats than processed alternatives.

1. Mixed Nuts

Nuts are nutritional powerhouses that offer an ideal balance of healthy fats, protein, and fiber. Despite being calorie-dense, studies show that moderate nut consumption may actually support weight loss efforts.

The combination of protein, fiber, and healthy fats makes nuts incredibly satisfying. Research indicates that people don’t absorb all the calories from nuts, and their consumption is associated with improved weight management.

Stick to about 1 ounce (approximately 1/4 cup or a small handful) to keep calories in check while still enjoying their benefits. Mix different varieties like almonds, walnuts, cashews, and pistachios for a diverse nutrient profile.

2. Red Bell Pepper with Guacamole

This colorful combination provides an excellent mix of vitamins, minerals, antioxidants, and healthy fats. Red bell peppers are particularly high in vitamin C and carotenoids, powerful antioxidants that support immune function and eye health.

Guacamole, made primarily from avocados, delivers heart-healthy monounsaturated fats, fiber, and potassium. One large red bell pepper paired with 1/4 cup of guacamole provides a satisfying snack under 200 calories.

The crunch of the pepper complements the creamy texture of guacamole perfectly, making this a satisfying alternative to chips and dip.

3. Greek Yogurt and Mixed Berries

Greek yogurt stands out from regular yogurt due to its higher protein content—typically 15-20 grams per cup. This protein boost makes it exceptionally filling and beneficial for weight management.

Berries are among the most antioxidant-rich fruits available and provide fiber with relatively few calories. Blueberries, strawberries, raspberries, and blackberries each offer unique phytonutrients that support overall health.

Choose plain Greek yogurt and add fresh or frozen berries to control sugar content. This combination provides protein, probiotics for gut health, and antioxidants in one delicious snack.

4. Apple Slices with Peanut Butter

Apples are high in fiber and water content, making them naturally filling. They also contain polyphenols, plant compounds associated with various health benefits.

Peanut butter adds protein, healthy fats, and additional fiber to create a balanced snack that satisfies both sweet and savory cravings. The combination of the crisp apple texture with creamy peanut butter is both satisfying and nutritious.

When selecting peanut butter, look for varieties with minimal ingredients—ideally just peanuts and perhaps a small amount of salt. Avoid options with added sugars and oils. Measure out about 1-2 tablespoons to keep portions reasonable.

5. Cottage Cheese and Fruit

Cottage cheese is a protein powerhouse, providing about 25 grams of protein per cup. It’s also rich in calcium and other essential nutrients that support bone health.

The mild, slightly tangy flavor of cottage cheese pairs beautifully with sweet fruits. Try it with tropical fruits like pineapple, mango, or papaya for a refreshing snack, or opt for berries or sliced peaches.

This high-protein snack can keep you satisfied for hours and may help preserve muscle mass during weight loss—an important factor in maintaining a healthy metabolism.

6. Celery Sticks with Cream Cheese

This classic combination provides a satisfying contrast between crunchy celery and smooth, creamy cheese. Celery is extremely low in calories—just 6 calories per stalk—while providing fiber and water content that contribute to fullness.

The small amount of cream cheese adds fat and protein to make this snack more satisfying. Five small celery sticks with about 1 ounce of cream cheese provides roughly 100 calories.

For a lighter option, consider using reduced-fat cream cheese or substituting with Greek yogurt-based spreads.

7. Kale Chips

Kale is one of the most nutrient-dense foods on the planet, packed with vitamins A, C, and K, along with minerals like calcium and iron. It’s also loaded with antioxidants and fiber.

Making kale chips is simple: tear kale leaves into bite-sized pieces, toss with a small amount of olive oil and seasonings, and bake until crispy. The olive oil helps your body absorb fat-soluble vitamins and adds satisfying richness.

Kale chips satisfy the desire for something crunchy and salty with far more nutrients and fewer calories than traditional potato chips.

8. Dark Chocolate and Almonds

Yes, you can enjoy chocolate while losing weight! Dark chocolate (70% cacao or higher) contains antioxidants called flavonoids that support heart health and may reduce inflammation.

Almonds provide protein, fiber, healthy fats, vitamin E, and magnesium. Together, they create a satisfying snack that feels indulgent while providing substantial nutritional value.

Stick to a small portion—about a square of dark chocolate or a couple teaspoons of dark chocolate chips with a small handful (about 1 ounce) of almonds.

9. Cucumber Slices with Hummus

The refreshing crunch of cucumber paired with creamy, savory hummus creates a delightful snack that’s hydrating and nutritious. Cucumbers are extremely low in calories but high in water content, making them perfect for weight loss.

Hummus, made from chickpeas, tahini, olive oil, and garlic, provides plant-based protein, fiber, and heart-healthy fats. The combination of these nutrients helps keep you satisfied.

One cup of sliced cucumbers with 2 tablespoons of hummus provides a filling snack under 100 calories. You can also use hummus with other vegetables like carrots, bell peppers, or cherry tomatoes.

10. Fresh Fruit

Sometimes simplicity is best. A piece of fresh fruit makes an incredibly convenient, naturally sweet snack that requires no preparation.

Portable options include apples, pears, bananas, oranges, and grapes. Berries in a small container are also easy to take on the go. Fruit provides fiber, vitamins, minerals, and antioxidants while satisfying sweet cravings naturally.

For added staying power, pair your fruit with a protein source like a handful of nuts or a small portion of cheese. This combination balances the natural sugars in fruit with protein and fat for sustained energy.

11. Cherry Tomatoes with Mozzarella

This Italian-inspired combination brings together the sweetness of cherry tomatoes with the creamy, mild flavor of fresh mozzarella. Cherry tomatoes are rich in lycopene, an antioxidant associated with numerous health benefits.

Fresh mozzarella provides protein and calcium while being relatively low in calories compared to many other cheeses. Drizzle with balsamic vinegar and a touch of olive oil, and season with fresh basil for an elevated snack reminiscent of Caprese salad.

This snack delivers protein, fiber, and healthy fats in a delicious package that feels special enough for entertaining but simple enough for everyday snacking.

12. Chia Pudding

Chia seeds are tiny nutritional giants packed with fiber, omega-3 fatty acids, protein, and various minerals. When soaked in liquid, they develop a gel-like consistency perfect for creating puddings.

To make chia pudding, combine 3 tablespoons of chia seeds with 1 cup of milk (dairy or plant-based), add a touch of sweetener if desired, and refrigerate overnight. The result is a creamy, satisfying snack you can enjoy plain or topped with fruit, nuts, or a drizzle of nut butter.

The high fiber content in chia seeds supports digestive health and promotes feelings of fullness, making chia pudding an excellent choice for weight management.

13. Hard-Boiled Eggs

Hard-boiled eggs are one of the most convenient, protein-rich snacks available. Each egg provides about 6 grams of high-quality protein along with essential nutrients like vitamin D, B vitamins, selenium, and choline.

Despite previous concerns about dietary cholesterol, recent research suggests that moderate egg consumption (3-4 eggs per week) is associated with positive health outcomes for most people.

Prepare several hard-boiled eggs at the beginning of the week for easy grab-and-go snacking. Season with salt, pepper, or everything bagel seasoning for extra flavor.

14. Baby Carrots with Blue Cheese Dressing

Carrots are rich in beta-carotene, a precursor to vitamin A that supports eye health, immune function, and skin health. They’re naturally sweet and satisfying to crunch.

While blue cheese dressing is calorie-dense, pairing it with vegetables can help you consume more produce while providing fat that enhances absorption of fat-soluble vitamins like vitamin A.

A 3.5-ounce serving of baby carrots with 2 tablespoons of blue cheese dressing creates a light snack of about 190 calories. If you prefer something lighter, try Greek yogurt-based ranch dressing instead.

15. Cheese with Crackers or Fruit

Cheese is a satisfying, protein-rich food that pairs well with both whole-grain crackers and fresh fruit. The combination provides protein, calcium, and either complex carbohydrates (from crackers) or natural sugars and fiber (from fruit).

Choose whole-grain crackers to maximize fiber intake, or pair cheese with sliced apples, pears, or grapes for a naturally sweet option. Different cheese varieties offer different flavor profiles—try sharp cheddar, creamy brie, tangy goat cheese, or nutty Swiss.

Portion control is important with cheese due to its calorie density. Aim for about 1-1.5 ounces of cheese per snack.

16. Beef Jerky or Beef Sticks

For a portable, shelf-stable protein source, beef jerky and beef sticks are hard to beat. Most varieties provide about 9 grams of protein per ounce.

However, quality varies significantly between brands. Look for options with minimal ingredients and avoid those with excessive added sugar. Check sodium content as well—aim for less than 300mg per serving, which represents about 13% of the daily recommended intake.

Grass-fed beef options may provide additional omega-3 fatty acids and other beneficial nutrients compared to conventional varieties.

17. Protein Smoothie

A protein smoothie can serve as a substantial snack when you need something more filling. The beauty of smoothies lies in their versatility—you can incorporate fruits, vegetables, protein sources, and healthy fats into one convenient drink.

Start with a protein base like protein powder, Greek yogurt, or silken tofu. Add fruits for natural sweetness and antioxidants, vegetables like spinach or kale for extra nutrients, and healthy fats from ingredients like avocado, nut butter, or chia seeds.

Blend with your choice of liquid (water, milk, or plant-based milk alternatives) for a nutritious snack that’s easy to digest and can be consumed on the go.

18. Whole Wheat Toast with Canned Fish

Canned fish, particularly salmon, sardines, and tuna, provides high-quality protein and omega-3 fatty acids that support heart health and may help reduce inflammation.

The convenience of canned fish makes it ideal for quick snacking. No refrigeration is needed until opened, making it perfect for office snacks or travel.

Top a slice of whole wheat toast with canned fish for a snack that provides protein, healthy fats, and complex carbohydrates. Add sliced tomatoes, cucumbers, or avocado for extra nutrients and flavor. For a lighter option, use whole-grain crackers instead of toast.

19. Edamame

Edamame (steamed young soybeans) makes an excellent plant-based protein snack. They’re considered a complete protein, meaning they contain all nine essential amino acids your body cannot produce on its own.

One cup of edamame provides approximately 18 grams of protein and 8 grams of fiber, making it incredibly filling. They’re also rich in vitamins, minerals, and antioxidants.

Edamame is available fresh or frozen in most grocery stores. Simply steam or boil, then sprinkle with sea salt for a simple, satisfying snack. For variety, try seasonings like garlic powder, chili flakes, or sesame seeds.

20. Oatmeal

While typically considered a breakfast food, oatmeal makes an excellent snack any time of day. Oats are a nutritious whole grain providing more protein than most other grains, along with substantial fiber content.

The fiber in oats, particularly beta-glucan, has been shown to promote feelings of fullness and may help regulate blood sugar levels.

For a sweet version, top oatmeal with fresh fruit, cinnamon, and a small amount of honey or maple syrup. For savory preparation, add eggs, avocado, sautéed vegetables, and seasonings. Both approaches create a warm, comforting, and satisfying snack.

21. Pear Slices with Ricotta Cheese

The sweet, juicy flavor of pears pairs beautifully with the mild, creamy taste of ricotta cheese. Pears provide fiber and various vitamins, while ricotta offers protein and calcium.

This combination creates a snack with an interesting texture contrast—the slight graininess of pear against the smooth ricotta. Drizzle with a small amount of honey and sprinkle with cinnamon for an extra special treat.

Ricotta is lower in calories than many other cheeses while still providing substantial protein, making it an excellent choice for weight management.

22. Homemade Trail Mix

Creating your own trail mix allows you to control ingredients and avoid the added sugars and unhealthy fats often found in commercial varieties.

Combine raw or roasted nuts (almonds, cashews, walnuts), seeds (pumpkin seeds, sunflower seeds), and dried fruit (raisins, cranberries, apricots) in proportions that suit your taste preferences. You can also add a small amount of dark chocolate chips or coconut flakes for variety.

Because nuts and dried fruit are calorie-dense, measure out appropriate portions (about 1/4 cup) rather than eating directly from a large container. Prepare individual portions in small bags or containers for convenient snacking.

23. Turkey Roll-Ups

Turkey roll-ups provide a low-carb, high-protein snack option that’s easy to prepare and customize. Turkey breast is lean, providing substantial protein with minimal fat.

To make turkey roll-ups, lay out a slice of turkey breast and add your choice of fillings: a slice of cheese, mustard or hummus, and vegetables like lettuce, tomato, cucumber, or bell pepper. Roll up and secure with a toothpick if needed.

This snack is filling, nutritious, and can be prepared in minutes. Make several at once and store in the refrigerator for quick snacking throughout the week.

24. Olives with Feta Cheese

This Mediterranean-inspired combination brings together the briny flavor of olives with the tangy, creamy taste of feta cheese. Olives are rich in heart-healthy monounsaturated fats and contain powerful antioxidants.

Feta cheese provides protein and calcium while being lower in calories than many other cheeses. Together, they create a satisfying snack rich in healthy fats and protein.

Enjoy them on their own, or serve with whole-grain crackers or pita bread for a more substantial snack. Add cherry tomatoes and cucumber for a Greek-inspired snack plate.

25. Spicy Avocado

Avocados are nutrient-dense fruits packed with healthy monounsaturated fats, fiber, potassium, and various vitamins. Their high fat and fiber content makes them incredibly satisfying.

For a simple, delicious snack, sprinkle half a medium avocado with salt and cayenne pepper. The spice adds flavor without calories and may even provide a slight metabolic boost.

At under 120 calories for half an avocado, this snack provides substantial nutrition and satisfaction. For variety, try different seasonings like everything bagel seasoning, garlic powder, or chili lime seasoning.

26. Air-Popped Popcorn

When prepared without excessive butter and salt, popcorn is a healthy whole-grain snack that’s surprisingly low in calories. A generous 3-cup serving contains less than 100 calories while providing satisfying volume and fiber.

Air-popping is the healthiest preparation method, allowing you to control added ingredients. Enhance flavor with a light drizzle of olive oil and seasonings like Parmesan cheese, nutritional yeast, garlic powder, or herbs.

The high volume of popcorn relative to its calorie content makes it excellent for satisfying the desire to munch without consuming excessive calories.

27. Roasted Chickpeas

Roasted chickpeas transform this protein-rich legume into a crunchy, addictively delicious snack. Chickpeas provide both fiber and plant-based protein, making them quite filling.

To make roasted chickpeas, drain and dry canned chickpeas, toss with a small amount of olive oil and seasonings, and roast at 400°F (200°C) for 30-40 minutes until crispy. Try seasonings like garlic and paprika, curry powder, or cinnamon and sugar for a sweet version.

Many grocery stores now carry pre-made roasted chickpeas in various flavors, making them convenient for those who prefer not to prepare them at home.

28. Cantaloupe Slices Wrapped in Prosciutto

This elegant snack combines sweet melon with salty cured ham for an irresistible flavor combination. Cantaloupe is rich in vitamins A and C, along with fiber and water content that promotes hydration and fullness.

Prosciutto adds protein and savory depth to balance the sweetness of the melon. The contrast between the soft, juicy melon and thin, delicate ham creates an interesting textural experience.

Wrap 4 medium cantaloupe wedges with thin slices of prosciutto for a snack under 170 calories that feels sophisticated and special.

29. Last Night’s Leftovers

One of the simplest and most economical healthy snacking strategies is enjoying smaller portions of nutritious meals you’ve already prepared. Leftover grilled chicken, roasted vegetables, quinoa salads, or other wholesome dishes make excellent snacks.

This approach ensures you’re eating balanced, nutrient-rich foods while reducing food waste. Simply portion out a smaller serving than you would eat at mealtime.

Store leftovers properly in airtight containers in the refrigerator to maintain freshness and food safety. Most cooked foods remain safe for 3-4 days when refrigerated.

Tips for Successful Snacking

Beyond choosing the right snacks, how you approach snacking matters for weight loss success:

Plan ahead: Keep healthy options readily available at home, work, and in your car to avoid impulsive, less nutritious choices.

Practice portion control: Pre-portion snacks into appropriate serving sizes rather than eating from large containers.

Eat mindfully: Focus on your snack rather than eating while distracted by screens or work. This helps you recognize fullness cues.

Stay hydrated: Sometimes thirst masquerades as hunger. Drink water throughout the day and before snacking.

Listen to your body: Eat when genuinely hungry rather than out of boredom, stress, or habit.

Balance your nutrients: Aim for snacks containing protein, fiber, and healthy fats to maximize satiety.

What to Avoid in Weight Loss Snacks

While focusing on what to eat is important, knowing what to limit can also support your weight loss goals:

Excessive added sugars: Many packaged snacks contain high amounts of added sugar, contributing calories without nutrients or lasting satiety.

Refined carbohydrates: White bread, crackers made from refined flour, and other processed grains lack fiber and nutrients.

Trans fats: Found in some packaged baked goods and fried foods, trans fats are harmful to heart health.

Excessive sodium: Many processed snacks contain high sodium levels, which can lead to water retention and other health concerns.

Artificial ingredients: Opt for whole foods over highly processed options containing numerous artificial additives.

Frequently Asked Questions

What snacks help reduce belly fat?

No specific snack targets belly fat exclusively, as spot reduction isn’t possible. However, snacks high in protein and fiber—like Greek yogurt, nuts, vegetables with hummus, and hard-boiled eggs—can support overall weight loss by managing hunger and providing sustained energy. Reducing overall calorie intake while choosing nutrient-dense foods helps decrease body fat, including abdominal fat.

Are late-night snacks bad for weight loss?

Research on nighttime eating and weight loss shows mixed results. Some studies suggest late-night eating may be associated with weight gain, possibly due to choosing less nutritious options or eating beyond daily calorie needs. If you do snack at night, choose nutrient-rich options like vegetables, fruits, Greek yogurt, or a small handful of nuts, and keep portions modest.

How many snacks should I eat per day for weight loss?

There’s no universal answer, as individual needs vary based on activity level, metabolism, and meal timing. Some people thrive on three meals with no snacks, while others do better with 1-2 small snacks between meals. The key is finding what helps you manage hunger while staying within your calorie goals. Monitor your hunger levels and energy throughout the day to determine what works best for you.

Can I lose weight just by changing my snacks?

While improving snack choices is beneficial, weight loss requires an overall calorie deficit. Switching from high-calorie, low-nutrient snacks to the options listed here can certainly contribute to that deficit while improving nutrition. However, consider your entire eating pattern, physical activity level, sleep quality, and stress management for sustainable weight loss.

Should snacks include protein?

Including protein in your snacks is generally beneficial for weight loss. Protein is the most satiating macronutrient, helping you feel fuller longer. It also helps preserve lean muscle mass during weight loss, which is important for maintaining metabolism. Aim for at least 5-10 grams of protein per snack when possible.

What’s the best time to snack?

The best time to snack depends on your meal schedule and when you experience hunger. Many people benefit from a mid-morning snack (if breakfast is early) and a mid-afternoon snack to bridge the gap between lunch and dinner. Pay attention to your body’s hunger signals rather than eating by the clock, and time snacks to prevent extreme hunger that might lead to overeating at meals.

The Bottom Line

Healthy snacking can be a valuable tool in your weight loss journey when approached thoughtfully. The 29 snacks outlined above offer a variety of flavors, textures, and nutrient profiles to keep your snacking routine interesting while supporting your health goals.

Remember that no single snack will cause weight loss—it’s about creating an overall eating pattern that provides nutrition, manages hunger, and maintains a moderate calorie deficit. By focusing on whole foods rich in protein, fiber, and healthy fats, you’ll stay satisfied between meals while nourishing your body.

Experiment with different options from this list to discover which snacks you enjoy most and which keep you feeling your best. Preparation and planning are key—stock your kitchen with healthy choices so nutritious options are always within reach when hunger strikes.

Combined with balanced meals, regular physical activity, adequate sleep, and stress management, smart snacking choices can contribute significantly to achieving and maintaining a healthy weight while supporting your overall well-being.

Sources:

• PubMed Central – National Institutes of Health Database
• Dietary Guidelines for Americans – USDA
• FoodData Central – USDA Food and Nutrition Database
• U.S. Food and Drug Administration
• American Heart Association
• Academy of Nutrition and Dietetics