25 Healthy Snacks for Weight Loss That Actually Taste Good

Snacking isn't the enemy—bad snacks are. The right snacks stabilize blood sugar, prevent overeating at meals, and support weight loss goals. Here are 25 that actually satisfy.

What Makes a Good Weight Loss Snack?

The Formula

• Protein — Keeps you full longer
• Fiber — Adds volume, slows digestion
• Healthy fats — Satisfies cravings
• Low added sugar — Prevents blood sugar spikes
• Portion controlled — 100-200 calories ideal

25 Satisfying Healthy Snacks

High Protein (10+ grams)

1. Greek Yogurt with Berries

• 170g plain Greek yogurt + 1/2 cup berries
• ~150 calories, 15g protein
• Add cinnamon for extra flavor

2. Hard-Boiled Eggs

• 2 eggs = 140 calories, 12g protein
• Prep a batch on Sunday
• Portable and satisfying

3. Cottage Cheese with Fruit

• 1/2 cup cottage cheese + peaches/pineapple
• ~130 calories, 14g protein
• Sweet and creamy

4. Turkey Roll-Ups

• 3-4 slices turkey + mustard + lettuce wrap
• ~100 calories, 12g protein
• Add avocado for healthy fats

5. Protein Smoothie

• 1 scoop protein powder + water/almond milk + ice
• ~120 calories, 20+ protein
• Quick meal replacement

Crunchy and Satisfying

6. Apple with Almond Butter

• 1 medium apple + 1 tbsp almond butter
• ~200 calories, 4g protein, 4g fiber
• Classic combo that works

7. Celery with Peanut Butter

• 3 stalks + 2 tbsp peanut butter
• ~190 calories, 7g protein
• "Ants on a log" with raisins optional

8. Raw Veggies with Hummus

• 1 cup veggies + 1/4 cup hummus
• ~150 calories, 5g protein
• Carrots, cucumber, bell peppers

9. Rice Cakes with Avocado

• 2 rice cakes + 1/4 avocado + everything seasoning
• ~170 calories, healthy fats
• Satisfies carb cravings

10. Air-Popped Popcorn

• 3 cups popped (no butter)
• ~100 calories, 3g fiber
• High volume, low calorie

Nuts and Seeds

11. Mixed Nuts (Portion Controlled)

• 1 oz (about 1/4 cup)
• ~170 calories, 5g protein
• Pre-portion to avoid overeating

12. Roasted Chickpeas

• 1/4 cup roasted
• ~120 calories, 5g protein, 5g fiber
• Crunchy, satisfying, customizable flavors

13. Pumpkin Seeds

• 1 oz (about 1/4 cup)
• ~150 calories, 7g protein
• Rich in magnesium and zinc

14. Trail Mix (DIY)

• Nuts + seeds + dark chocolate chips + dried fruit
• Make your own to control sugar
• ~150 calories per 1/4 cup

15. Edamame

• 1 cup in pods
• ~120 calories, 11g protein
• Sprinkle with sea salt

Sweet Cravings

16. Dark Chocolate Square

• 1 oz (70%+ cacao)
• ~170 calories
• Satisfies chocolate craving with less sugar

17. Frozen Grapes

• 1 cup frozen
• ~60 calories
• Like mini popsicles

18. Banana with Cinnamon

• 1 medium banana + cinnamon
• ~105 calories, 3g fiber
• Natural sweetness

19. Medjool Date with Almond Butter

• 1 date + 1 tsp almond butter
• ~100 calories
• Nature's caramel

20. Chia Pudding

• 2 tbsp chia + 1/2 cup almond milk + vanilla
• ~130 calories, 4g protein, 10g fiber
• Prep night before

Quick and Convenient

21. String Cheese

• 1-2 sticks
• ~80-160 calories, 6-12g protein
• Pre-portioned convenience

22. Beef or Turkey Jerky

• 1 oz
• ~70 calories, 10g protein
• Choose low-sodium options

23. Seaweed Snacks

• 1 package
• ~25 calories
• Salty, crunchy, almost no calories

24. Cherry Tomatoes with Mozzarella

• 1 cup tomatoes + 1 oz fresh mozzarella
• ~120 calories, 7g protein
• Mini caprese bites

25. Overnight Oats Cup

• 1/3 cup oats + 1/2 cup milk + toppings
• ~200 calories, 7g protein
• Prep multiple for the week

Snack Prep Tips

Batch Prep Sunday

• Hard boil eggs for week
• Cut veggies into snack portions
• Portion nuts into containers
• Make chia pudding

Grab-and-Go Options

• Keep at desk: nuts, jerky, seaweed
• Keep in fridge: yogurt, cheese, veggies
• Keep in bag: protein bar, apple

Portion Control

• Pre-portion everything
• Use small containers/bags
• Never eat from the big bag
• Measure until you can eyeball

Snacks to Avoid

The Worst Offenders

| Snack | Why It's Bad | |-------|--------------| | Chips | Empty calories, easy to overeat | | Candy | Sugar spike and crash | | Granola bars | Often candy bars in disguise | | Fruit juice | Liquid sugar, no fiber | | Muffins | Basically cake | | Flavored yogurt | Up to 20g added sugar |

Hidden Dangers

• "Healthy" cookies
• Smoothie bowls (often 500+ calories)
• Dried fruit (concentrated sugar)
• Rice crisps/puffs (low satiety)

When to Snack

Best times:

• Mid-morning (3-4 hours after breakfast)
• Mid-afternoon (3-4 hours after lunch)
• Before workout (30-60 minutes)
• Evening (if genuinely hungry, not just bored)

Avoid snacking:

• Within 1 hour of meals
• While watching TV (mindless eating)
• When actually thirsty (drink water first)
• From boredom (find activity instead)

"Let food be thy medicine and medicine be thy food." — Hippocrates

Smart snacking supports your goals. These 25 options prove healthy doesn't mean boring.