Tropical Smoothie Bowl
Bursting with vibrant flavor, this fruity smoothie bowl is a rich source of fiber but only has 180 calories. Fiber-rich foods like fresh fruit can help keep you satiated. A star ingredient in this bowl is frozen mango, which provides more than half your day’s worth of vitamin C in just one cup. Top it with chopped almonds and shredded coconut for even more fiber and a dose of healthy fats to help round out the snack and keep you full.
Kale “Chips”
One of the healthiest vegetables, kale is low in calories but high in water content, vitamins and minerals. These crispy “chips” are the ultimate low-calorie and low-carb snacking option but are packed with nutrients and fiber. To make your own, simply toss torn kale leaves with a little olive oil, salt, and your favorite seasonings, then bake at 300°F for 15–20 minutes until crisp. Munch on the chips by themselves or pair them with a light dip. If you are choosing the store-bought kind, look for as few ingredients as possible. Kale chips (similar to potato chips) should contain just kale, oil, salt, pepper and some seasoning like garlic and onion powder.
Spinach & Yogurt Dip
This protein-packed dip uses Greek yogurt for a creamy, smooth texture. At just 120 calories per serving, it’s perfect with a toasted multigrain flatbread or your favorite pita chips.
Choose plain, unsweetened Greek yogurt and check that the label lists at least five strains of live bacteria. One of the best foods for gut health, Greek yogurt contains probiotics, which can support digestion, immunity, weight management, and overall beneficial gut bacteria.
Avocado Deviled Eggs
Often considered one of the best sources of protein, eggs are an inexpensive, nutrient-dense way to supercharge your diet. “Regardless of whether you like them hard-boiled or scrambled, eggs are a versatile and excellent snack that provides protein and fats to help stabilize your blood sugar,” Zhu says. “One large egg provides less than 100 calories and 6 grams of protein.”
Try hard-boiling eggs, scooping out the yolk, and refilling the whites with guacamole or mashed avocado, topped with a sprinkle of everything bagel seasoning for a flavorful twist.
Steamed Edamame
“Edamame is a great option for a filling snack since it has both protein and fiber,” Zhu says. “It’s also a complete source of plant-based protein, which provides all the essential amino acids our bodies only obtain through food.” One cup of shelled edamame only contains 188 calories. Plus, the de-shelling can help serve as a fun distraction while you munch.
Try topping a cup with a pinch of cayenne pepper and sea salt for extra flavor. Or go a step further with a drizzle of coconut aminos and sprinkle of toasted sesame seeds for a savory twist.
Raspberry Chia Jam with Yogurt
Chia seeds are good sources of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid linked to a lower risk of cardiovascular disease. This incredible source of healthy fats can be easily incorporated into your diet by adding them to salads, smoothies and yogurt.
This fruity chia seed jam uses just four ingredients. At only 20 calories per tablespoon, it delivers 2 grams of fiber. Spoon a tablespoon or two onto your favorite low-sugar yogurt for a delicious, fiber- and protein-packed snack.
Veggie Rolls
These beautiful veggie rolls are delicious, simple, and refreshing. They’re also super easy to prepare and packed with vegetables to support healthy weight loss. Try them with low-fat cream cheese and experiment with flavorful variations, from red pepper-basil to zippy pear. Plus, they provide a boost of beneficial antioxidants, including vitamin C.
Roasted Pumpkin Seeds
A delicious and festive snack, pepitas are packed with plant-based protein. They’re also rich in vitamins, minerals, and antioxidants, making them incredibly nutrient-dense. Whenever possible, opt for raw, unsalted pepitas—you can easily roast them at home with a drizzle of high-quality extra virgin olive oil and a pinch of Himalayan sea salt. For an extra-flavorful twist, try them Cacio e Pepe-style: Toss with Pecorino Romano cheese and cracked black pepper before roasting to perfection.
Open-Faced Rice Cake Sandwiches
Light, crunchy, and low-carb, rice cakes make the perfect base for a snackable sandwich. Spread with nut butter for healthy fats and protein, then top with fresh berries instead of jelly for natural sweetness. For a jam-like texture, mash raspberries first before spreading them. This yummy combo is free from added sugar but still satisfies your sweet cravings.
Veggie “Fries” & Hummus
Veggies are always a good idea! They support healthy weight loss because they are high-volume foods rich in fiber and water. But don’t limit yourself to just celery sticks. “Pair hummus with water-rich vegetables like carrots, bell peppers or sugar snap peas to satisfy your craving for something crunchy while getting an extra serving of vegetables (and fiber!) in,” Zhu says.
Zesty Beet Dip
You don’t need to sacrifice flavor when aiming for healthy choices. This vibrant, earthy dip has only 115 calories per serving but packs a nutrition punch. Beets are the star ingredient, and get their rich red pigment from betalains, which act as antioxidants and help reduce inflammation. Serve with multigrain pita chips or veggie sticks for dipping.
Feta Watermelon Sticks
A refreshing, bite-size snack, these watermelon-feta-basil bites balance sweet and savory flavors while making the most of watermelon’s high water content for a hydrating boost. Simply cube the watermelon, top with feta and basil, secure with toothpicks, and finish with a drizzle of olive oil and a sprinkle of salt and pepper for an easy, crowd-pleasing treat.
Smooth & Creamy Artichoke Dip
This fiber-packed dip is a healthier take on classic artichoke dip, developed by the Good Housekeeping Test Kitchen. White beans add protein and creaminess while cutting saturated fat.
In a blender, puree 14 ounces of rinsed and patted dry artichoke hearts, one packed cup of baby spinach, ½ cup canned white beans (rinsed), one scallion, two teaspoons grated lemon zest, two tablespoons lemon juice, ¼ cup grated Parmesan, and ½ teaspoon pepper until finely chopped. Serve with your favorite veggie sticks.
Cowboy Caviar
Packed with plant-based goodness from beans and veggies, cowboy caviar is the ultimate healthy, hearty make-ahead dip perfect for any time of day. Enjoy with whole-grain veggie chips or use bell peppers as “chips” for scooping. Got any leftovers? Add a scoop to your morning omelet for a burst of flavor and nutrition.
Seaweed Snacks
These popular roasted seaweed sheets are lightly salted for crunchy, savory goodness. Naturally low in calories, they’re a smart snack for weight management and portion control. Some brands add teriyaki or wasabi for extra flavor, and you’ll typically find these in the cracker or pretzel aisle.
Cauliflower Popcorn
Cauliflower packs a serious nutritional punch for a small amount of calories. The cruciferous veggie is high in fiber and water content. This simple recipe combines cauliflower florets with spices such as turmeric and garlic powder plus some grated parmesan cheese for veggie-packed goodness.
Cucumber Medallions
Cucumbers are made up of more than 95 percent water, making them a healthy hydrating snack option that offers a satisfying crunch. Simply top cucumber rounds with hummus, a sprinkle of crumbled feta, black pepper and basil for a last-minute healthy snack option. You can also cut them lengthwise and scoop out the seeds to create mini “boats” for fillings like avocado or cottage cheese, giving you a customizable snack that’s refreshing and nutrient-dense.
Fruit Crisps
Dehydrated, air-dried, or baked fruit crisps are a shelf-stable option that can help you meet your produce quota. They’re naturally high in fiber, which helps with fullness and blood sugar control (just look for options with no added sugar).
You can even make them at home on your own too, just slice your fruit and assemble the slices on a parchment-lined baking sheet. Sprinkle with cinnamon, allspice or your other favorite seasonings. Bake low at 200 degrees F for about two to three hours or until they reach your desired level of crispy perfection. Eat as a snack on their own or add to trail mix for a fiber boost.
Greek Turkey Roll-Up
You’ll love this simple, low-carb turkey roll-up that takes just a few minutes to assemble but is packed with lean protein and flavor. Lay one slice of deli turkey breast on a plate and spread one tablespoon of hummus over it. Sprinkle one tablespoon of feta on top, then add two or three baby spinach leaves and one sliced tomato. Roll up the turkey breast, cut in half, and enjoy!
Fresh Fruit & Nuts
We like to call fruit nature’s candy—it’s full of wholesome fiber and tons of natural nutrients and can be enjoyed on-the-go, making it the ultimate form of healthy “fast food.” Fruits that work great for stowing in your bag include apples, bananas, oranges and clementines. Pairing fruit with a small handful of nuts adds protein and healthy fats to support both weight management and balanced nutrition.
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