Our snack choices play a special role in shaping our overall health and fitness. Whether we’re striving to lose some weight or maintain a balanced lifestyle, the snacks we indulge in can either move us closer to our goals or steer us off course; mentally and physically. It’s not just about satisfying cravings; it’s about nourishing our bodies and giving them what they’re asking for.
Let’s face it – we all have those moments when a snack craving kicks in, and it’s tempting to reach for something quick and convenient. But what if we reframed our approach to snacking? Instead of viewing cravings as a bad guilty indulgence, we can see them as signals from our bodies, indicating a need for specific nutrients. Cravings for salty or sweet snacks could signify a deficiency in essential minerals like magnesium or a longing for vitamins like A, B, or C.
I’ve put together a list of my go-to snacks that not only satisfy my cravings but also provide a nutritional boost to support my wellness goals. These snacks are not just about filling the void; they’re about nourishing the body, ensuring that every bite contributes to our overall well-being.
Top 10 low-calorie snacks:
1. Crunchy Kale Chips
Clocking in at approximately 50 calories per serving, these serve as an amazing alternative to traditional potato chips. These chips offer a satisfying crunch that not only meets your craving but also nourishes your body with a multitude of nutrients.
Rich in vitamins A, C, and K, as well as minerals like calcium, magnesium, and potassium, kale chips are a nutritional powerhouse. Vitamin A supports healthy vision and immune function, while C boosts collagen production and enhances iron absorption. Vitamin K contributes to bone health and blood clotting, ensuring optimal bodily function. Additionally, the magnesium and potassium content in kale aids in muscle function and electrolyte balance, promoting overall wellness.
Making kale chips requires minimal effort but gives so much flavor. Begin by preheating the oven to 350°F (175°C) and rinse off a bunch of kale. Remove the tough stems and tear the leaves into bite-sized pieces. In a large bowl, toss the kale with a bit of olive oil. Make sure all the leaves are lightly coated. Add a sprinkle of your preferred seasonings – whether it be sea salt for a classic touch, garlic powder for a savory kick, or some nutritional yeast for a cheesy flavor. Arrange the pieces in a single layer on a baking sheet lined with parchment paper and bake for 10-15 minutes, or until the edges are crisp and lightly browned. Allow the kale chips to cool slightly before enjoying their crunchy goodness.
With their irresistible texture and impressive nutritional benefits, Kale Chips are a great low-calorie snack option. Whether by themselves or paired with your favorite dip, these guilt-free chipies are sure to satisfy your salty crisp cravings while nourishing your body with essential vitamins and minerals.
2. Yogurt Parfait
Clocking in at approximately 150 calories per serving, Yogurt Parfait is a convenient alternative to calorie-dense desserts or cakes.
Rich in protein, probiotics, and essential vitamins and minerals, Greek yogurt serves as the star of this nutritious treat. Each spoon provides a dose of calcium, potassium, and B vitamins, essential for bone health, muscle function, and energy metabolism. Probiotics promote gut health and enhance digestion, ensuring efficient nutrient absorption.
Creating this healthy snack is super easy, requiring minimal preparation, and offers endless possibilities for customization. Begin by layering creamy Greek yogurt with a bed of fresh fruits, such as strawberries, blueberries, and sliced bananas, for some natural flavor. Sprinkle a handful of granola or nuts and seeds for added crunch and texture and then drizzle over some honey or maple syrup for a touch of sweetness. Repeat the layers until your parfait reaches your desired height, then garnish with a final flourish of fresh fruit or a sprinkle of cinnamon.
With its creamy texture, vibrant colors, and refreshing flavor profile, Greek Yogurt Parfait is not just a snack; it’s a wholesome indulgence that nourishes body and soul. Whether enjoyed as a morning pick-me-up, a midday snack, or a guilt-free dessert, this is sure to satisfy your cravings while providing a nutritious boost.
3. Hummus and Veggie Sticks
This masterpiece of a snack is brimming with flavor and nourishment. Hummus, created from a blend of chickpeas, tahini, lemon juice, and garlic, is the center of this protein-rich delight. Dipping crisp carrot batons, crunchy cucumber slices, and bell pepper sticks into this creamy concoction offers a symphony of textures and flavors.
Carrots, rich in beta-carotene and vitamin A, promote healthy vision and skin, while cucumbers hydrate and provide a refreshing crunch. Bell peppers, bursting with vitamin C and antioxidants, boost the immune system and promote collagen production for youthful skin. And let’s not forget about the chickpeas in hummus, offering a hearty dose of plant-based protein and fiber to keep you feeling full and satisfied.
This snack has a simple creation process. You begin by preparing the different veggies, cutting them into sticks or slices for easy dipping. Then, whip up a batch of homemade hummus by blending soaked or canned chickpeas, tahini, lemon juice, garlic, and a touch of olive oil until smooth and creamy. Arrange the veggie sticks on a platter, alongside a generous scoop of hummus.
With its vibrant colors, bold flavors, and nutritional benefits, Hummus and Veggie Sticks are more than just a snack; they’re a celebration of wholesome eating. So, grab your favorite veggies and whip up a batch of hummus for some effective craving settlers.
4. Apple Slices with Nut Butter
This classic pairing mixes the natural sweetness of apples with the richness of nut butter, creating a wholesome collaboration of flavors.
Apples, often seen as nature’s candy, serve as a natural source of energy, thanks to their blend of carbohydrates, fiber, and natural sugars. But their nutritional prowess extends far beyond mere sweetness. Rich in antioxidants like vitamin C, apples support the immune system and fight oxidative stress, while their soluble fiber content aids in digestion and promotes heart health. Additionally, apples supply minerals such as potassium, which supports muscle function and electrolyte balance, and manganese, needed for bone health and metabolism regulation.
Pairing these apple slices with creamy nut butter introduces some healthy fats and protein into the equation. Nut butter, crafted from ground nuts, offers a dose of monounsaturated fats, which promote heart health and satiety, keeping hunger strikes manageable. Nut butter also serves as a rich source of protein, essential for muscle repair and growth.
Select your favorite variety of apple – whether it be Granny Smith or the sweet Gala. Wash and slice the apple into wedges or rounds, removing the core and seeds. Next, spread a generous blob of creamy nut butter onto each apple slice, ensuring even coverage for a harmonious flavor balance. Optionally, sprinkle with a dash of cinnamon or drizzle with honey for extra sweetness and warmth.
5. Frozen Candy Grapes
Transforming ordinary grapes into the perfect sour candy alternative is probably my best discovery yet. Frozen Candy Grapes offer the most amazing guilt-free indulgence. With approximately 100 calories per serving, these frozen bites provide a refreshing burst of natural sweetness when you’re craving those jelly beans.
Grapes are known for their high water content and natural sugars, They are Rich in antioxidants like vitamin C and flavonoids which support immune function and promote cardiovascular health. Additionally, grapes contain resveratrol, a compound linked to various health benefits, including improved heart health and anti-aging effects.
Wash the bunch thoroughly and let them dry on a paper towel, making sure all moisture is gone. Next, I like to coat them with a natural sweetener like honey or you could sprinkle a little sugar over if you are feeling particularly daring. Then place them in a bowl or tray and chuck them in the freezer allowing the grapes to freeze until firm, usually for about 2-3 hours.
Once frozen, these grapes offer a delightful crunch and burst of sweetness that’s sure to satisfy your sweet cravings. Enjoy them straight from the freezer as a refreshing snack on a hot day or use them to add a sweet twist to your favorite beverages and desserts.
6. Chia Seed Pudding
Chia Seed Pudding provides the unmatched nutrition of chia seeds in a simple satisfying dessert. With approximately 120 calories per serving, this pudding offers a wholesome alternative to traditional cakes and puddings, perfect for after-dinner cravings without the guilt.
Chia seeds are known for their high fiber and omega-3 fatty acid content. Rich in antioxidants, protein, and essential minerals like calcium and magnesium, chia seeds support digestive health, promote satiety, and contribute to overall well-being.
Chia Seed Pudding is probably the easiest dessert to make once you know the basics. Begin by soaking chia seeds in your milk of choice using a ratio of 4 tablespoons of chia seeds for every 1 cup of milk. I sometimes like to mix in some yogurt for extra creaminess. Sweeten to taste with a hint of honey, maple syrup, or even some fruits. Stir well to ensure the chia seeds are evenly distributed, then refrigerate the mixture until set, typically for at least a few hours or overnight.
Once set, this creamy pudding becomes the perfect canvas for customization. Top with fresh fruits for a burst of flavor and added antioxidants, or sprinkle with a dash of cinnamon for a warm, comforting touch. One of my favorite things about this dish is that you can heat it so your pudding can be enjoyed hot or cold. The possibilities are endless, allowing you to tailor this nutritious snack to your preference and specific diet.
7. Edamame
Edamame, a staple in Japanese cuisine, is a great savory snack option packed with all the good things. With approximately 100 calories per serving, you wouldn’t guess that these humble green soybeans have a bunch of health benefits.
Rich in protein, fiber, and antioxidants, edamame offers a satisfyingly nutritious snack. Protein-rich foods like edamame promote muscle repair and growth, aiding in post-workout recovery and satiety. Meanwhile, the fiber content in edamame promotes digestive health, regulating bowel movements and reducing the risk of constipation. Additionally, antioxidants found in edamame, such as vitamin C and various flavonoids, combat oxidative stress, boost immune function, and promote cardiovascular health.
They can be steamed and lightly salted or incorporated into savory dishes, these versatile soybeans offer a convenient snack option that’s both nutritious and delicious. Simply boil or steam the edamame pods until tender, then season with a sprinkle of sea salt or your preferred seasoning blend. Alternatively, add shelled edamame to salads, stir-fries, or grain bowls for a boost of protein and texture.
With their lush color, crunchy texture, and nutritional benefits, edamame pods are more than just a snack; they’re an asset to your dietary needs. Thus, allowing you to indulge in a guilt-free snack that nourishes body and soul alike.
8. Popcorn
Air-popped popcorn is the best light and crunchy snack that satisfies the craving for something savory namely processed potato crisps. With approximately 30 calories per cup, this offers a guilt-free way to curb hunger without compromising on flavor or nutrition.
Low in calories and high in fiber, air-popped popcorn serves as a snack option that won’t weigh you down. Fiber promotes digestive health, regulates blood sugar levels, and helps you feel full longer, making it an essential component of a balanced diet. Additionally, popcorn is a whole grain, meaning it contains valuable nutrients like vitamins, minerals, and antioxidants.
Just add some moisture to your stove pot; this can be butter, olive, or coconut oil depending on your flavor or dietary preference. Heat the plate, pop in the kernels, wait about 5 minutes, and watch the magic happen. I like to cover the pot with a cloth instead of the lid because it keeps the moisture inside and makes it taste better. Remove the pot from the heat for about 30 seconds after excessive popping stops and let it cool for a bit.
And then let’s not forget the important customization process. Whether seasoned with herbs like rosemary or thyme, sprinkled with nutritional yeast for a cheesy flavor, or lightly dusted with sea salt for a savory kick, the possibilities are endless. Experiment with different seasoning blends to discover your perfect popcorn flavor mix.
So the next time a salty craving hits, grab a bowl of freshly popped popcorn, cozy up on the couch, and indulge in a guilt-free treat that satisfies both your cravings and your nutritional needs.
9. Carrot Fries
These fries offer a healthier twist on the classic comfort food. With approximately 50 calories per serving, these warm oven-baked fries provide a guilt-free alternative to the traditional ones without sacrificing flavor or satisfaction.
Carrots, rich in vitamins A and K, provide essential nutrients that support eye health, bone strength, and immune function. Additionally, carrots are packed with antioxidants like beta-carotene, which help protect cells from damage and reduce the risk of chronic diseases.
Oven-baked until crispy and golden, carrot fries are the perfect way to indulge in a crunchy snack while sneaking in some extra veggies. Begin by preheating your oven to 425°F (220°C) and lining a baking sheet with parchment paper. Then, wash and peel the carrots (peeling is optional), and cut them into thin strips replicating the French fry or even into wedges if that’s more your thing. Toss the carrot strips in a bowl with olive oil, making sure they are evenly coated. Season with your choice of seasoning – paprika, cumin, or a herb blend – and mix them up to distribute the seasoning evenly.
Place the seasoned carrot strips in a single layer on the prepared baking sheet, making sure they aren’t too close together. Now bake in the preheated oven for 20-25 minutes, or until the fries are crispy and golden brown, flipping them halfway through. Once done, remove from the oven and let cool slightly before serving.
These vitamin-rich snacks satisfy cravings for something savory while providing a satisfying crunch that’s sure to please even the pickiest of eaters. Plus, oven-baking ensures that they’re cooked to perfection with minimal added oil. So, swap out your traditional fries for this healthier alternative and enjoy guilt-free fry eating!
10. Nice Cream
With approximately 150 calories per serving, Nice Cream offers a wholesome alternative to traditional ice cream, made simply by blending frozen bananas until creamy and smooth.
Rich in potassium, vitamin C, and dietary fiber, bananas support heart health, immune function, and digestive regularity. Plus, their natural sweetness eliminates the need for added sugars, making Nice Cream a healthier option for satisfying your sweet tooth.
Bananas, naturally sweet and creamy when frozen, serve as the base for this nutritious treat. Start by peeling ripe bananas and slicing them into coins. Arrange the banana slices in a single layer on a baking sheet lined with parchment paper, then place them in the freezer until frozen solid, typically for at least 2-3 hours or overnight. Once frozen, transfer the banana slices to a blender or food processor.
Blend the frozen banana slices on high speed until smooth and creamy, scraping down the sides of the blender or food processor as needed to ensure even blending. Depending on the consistency you prefer, you can add a splash of your favorite milk or dairy-free alternative to help the blending process along. Be patient, as it may take a few minutes for the bananas to transform into a creamy texture resembling soft-serve ice cream.
Customize your Nice Cream with your favorite add-ins to create endless flavor combinations. Add a spoonful of cocoa powder for a chocolatey indulgence, swirl in some peanut butter for a banana-nut flavor, or top with fresh berries for some more fruity freshness.
Whether enjoyed as a refreshing snack, a guilt-free dessert, or a post-workout refuel, Nice Cream offers a deliciously satisfying way to indulge in something sweet while nourishing your body.
Everyone has cravings, but they are nothing to be ashamed of or feel guilty for. Each day presents unique challenges and dietary needs, influenced by our goals and activities for that specific time. By making use of these nutritious, low-calorie snacks, you can satisfy your cravings while nourishing your body and supporting your lifestyle goals.
They are all easy to make and reasonably time-saving; remember you can always make a big bunch and keep it for when you feel a snack attack during the week. They work well as post-workout fuel, midday snacks, or a guilt-free dessert option. These snack options offer flavor, nutrition, and satisfaction. So, embrace the joy of wholesome eating and come back to this list whenever your cravings kick in.
