Weight loss doesn’t mean settling for bland, uninspiring snacks. In fact, enjoying foods you love can make the journey more enjoyable and sustainable, helping you stay committed over the long term.
The secret lies in choosing nutrient-dense snacks that are rich in fiber and protein but lower in calories. This powerful combination keeps you feeling full and satisfied, making it easier to maintain a healthy calorie deficit and stay on track with your weight-loss goals.
If your goal is to shed pounds, it’s essential to limit added sugars and empty calories. Foods and drinks high in added sugar or saturated fat not only contribute unnecessary calories but can also hinder weight loss and promote body fat storage. Added sugars often hide in condiments, snack foods, and beverages, while saturated fats are commonly found in products made with butter, cream, and fatty meats.
To help you stay on track while feeling full and satisfied, we’ve compiled 13 of the best snacks for healthy weight loss. Looking for convenient, ready-to-go options?
Apple with nut butter
The natural sweetness of an apple is perfect for satisfying a sweet tooth, while also delivering a boost of fiber, vitamins, and minerals. A single medium apple packs about 4 grams of fiber, keeping you full and satisfied between meals. While an apple is a fantastic snack on its own, pairing it with nut butter takes it to the next level. The healthy fats, protein, and fiber in nut butters like peanut or almond not only make this snack more filling but also add a rich, delicious flavor that supports your weight-loss goals.
Carrots and hummus
Hummus is a timeless and satisfying snack that’s perfect for weight loss. Made from chickpeas, it provides a hearty dose of filling fiber and protein even before you add the veggies. Pair it with carrot sticks or any other non-starchy vegetables to boost the fiber content without adding many calories. The crisp crunch of raw veggies combined with the creamy, flavorful richness of hummus creates a delicious, nutrient-packed snack that’s both filling and loaded with healthy fats.
String cheese
String cheese isn’t just a nostalgic lunchbox favorite—it’s also a smart snack for weight loss. A single part-skim mozzarella string cheese contains less than 100 calories while delivering 6 grams of protein, making it a satisfying option despite its lack of fiber. Plus, at only 80 calories, there’s room to pair it with another low-calorie food. For instance, adding a handful of berries is an excellent way to boost your snack with fiber, natural sweetness, and food volume, all for relatively few extra calories.
Jerky is an excellent weight-loss snack thanks to its high protein content and relatively low calorie and fat counts. With most varieties also being low in carbs, it’s a great choice for those following a low-carb diet. Plus, its portability makes it perfect for on-the-go snacking since it doesn’t require refrigeration. However, jerky can be high in sodium, so it’s wise to compare brands and choose options with less than 500 mg of sodium per serving. For added convenience and portion control, consider individually wrapped beef sticks as a protein-packed, satisfying snack.
Yogurt with raspberries
Greek yogurt is a protein-rich snack that also delivers essential micronutrients like calcium. For weight loss, opt for unflavored or naturally flavored varieties without added sugar. Pairing Greek yogurt with fiber-packed raspberries creates a filling, satisfying snack. A fat-free yogurt topped with berries can provide over 10 grams of protein for under 150 calories. If your calorie budget allows, sprinkle in some nuts or seeds for added healthy fats and a boost of fiber, making this snack even more nutritious and satisfying.
Air-popped popcorn
Popcorn, a whole grain, can be an excellent weight-loss snack when prepared without butter or excessive oil. A single cup of air-popped popcorn has just 30 calories and contains one gram of fiber, meaning you can enjoy three cups for under 100 calories! This makes popcorn a low-calorie option that offers a high volume of food, helping you feel full. To enhance the flavor without adding many calories, skip the butter and try sprinkling grated Parmesan or your favorite popcorn seasonings instead.
Hard boiled eggs
A single egg packs about 70 calories and 6 grams of protein, making it a satisfying snack despite its lack of fiber. Eggs are also rich in essential micronutrients like choline and vitamin D. For under 150 calories, two hard-boiled eggs can provide an impressive 12 grams of protein, keeping you full and energized. To round out your snack, pair eggs with raw veggies for a boost of fiber while keeping the calorie count low.
Edamame pods
Edamame, or soybeans, is an excellent snack for boosting protein and fiber, whether you follow a plant-based diet or simply want to add variety to your meals. This versatile snack can be enjoyed in several ways. At home, try boiling edamame pods and pairing them with a splash of soy sauce for a flavorful snack that delivers 9 grams of protein and 4 grams of fiber per half cup. For a convenient on-the-go option, roasted edamame offers the same filling nutrients in a portable, crunchy form.
Nuts
No matter your nut of choice, all varieties are rich in healthy fats, protein, and fiber, making them excellent weight-loss snacks. While the nutrient content varies slightly between types, all nuts are great for satisfying hunger and fueling your body. Enjoy them on their own or pair them with foods like fruit or yogurt for a more filling snack. Since nuts are calorie-dense due to their healthy fats, it’s best to stick to ¼ cup or less per serving. Even in smaller portions, you’ll still get plenty of protein and fiber to keep you satisfied.
Smoothie
Homemade smoothies are an excellent way to pack produce and protein into a convenient snack. Keep it simple by blending one cup of your favorite frozen fruit, a scoop of protein powder, and a tablespoon of chia seeds for a satisfying and nutrient-dense option. To avoid empty calories from juice, use water as your liquid base, creating a filling weight-loss snack for around 200 calories. For an extra nutrient boost and added flavor with minimal calories, toss in veggies like spinach, kale, or cucumber.
Rice cakes with avocado
A single large rice cake contains about 30 calories, making it an excellent base for higher-calorie spreads and toppings. While rice cakes alone aren’t nutrient-dense, topping one with half a mashed avocado transforms it into a balanced and satisfying snack. With over 4 grams of fiber, half an avocado adds filling power, making it a great option for weight loss. For an extra protein boost and a heartier snack, add a slice or two of deli turkey on top.
Deli turkey
Deli turkey is a fantastic lean protein option for a weight-loss snack. Roll up a few slices for a quick, high-protein, low-carb bite, or pair it with string cheese for a satisfying snack under 100 calories. With just over 30 calories per ounce, deli turkey offers a high volume of food for minimal calories. For variety, try dipping it in hummus or wrapping it in a corn tortilla with veggies for a flavorful, nutrient-packed snack.
Roasted chickpeas
Roasted chickpeas are a versatile, nutrient-packed snack you can make at home or purchase pre-packaged. Rich in fiber and protein, they provide a satisfying, crunchy alternative to chips. Their crispy texture and savory seasonings make them a healthier option than crackers or chips, supporting your weight-loss goals. When buying pre-made varieties, watch out for added sugar. While they’re still a better choice than many sweet snacks, keeping added sugar to a minimum is key when focusing on weight loss.