The Mega Superduper Ultimate List of Low-Calorie Snacks, Part Two

While snacking on the wrong foods may cause you to pack on weight, choosing the right snacks may promote weight loss.

In fact, research shows that snacking on nutritious foods that are high in fiber and protein helps promote feelings of fullness and may decrease the number of calories you consume in a day.

Thankfully, you can choose from a wide variety of delicious, low-calorie yet filling snacks to keep you on track with your wellness goals.

(The following is Part Two in our three part mini-series. If you haven’t already, read Part One first!)

11 Protein-packed smoothies

Smoothies are a perfect way to add more vegetables, fruits, and healthy protein sources to your diet.

Create a protein-packed, nutrient-dense smoothie by combining a leafy green like kale with frozen berries and a scoop of protein powder, such as pea, whey, or hemp protein, and blend with a liquid of your choice, such as water or nut milk.

Nut butters, chia seeds, coconut, cacao nibs, and flax seeds are additional ingredients that can be added to smoothies for an extra boost of nutrition. Calorie content can vary widely depending on your ingredients.

For low-calorie smoothies, use greens, berries, and protein powder and leave out high-calorie ingredients like nut butter and coconut.

12 Ants on a log

Ants on a log — or celery sticks packed with peanut butter and topped with raisins — is a popular sweet-yet-savory snack that is sure to satisfy your hunger.

Celery and raisins are high in fiber, while peanut butter rounds out this delicious treat with a plant-based source of protein.

One large stalk of celery topped with 1 tablespoon of peanut butter and 1 tablespoon of raisins provides 156 calories.

13 Chicken salad on cucumber slices

Chicken salad is a tasty, filling dish that can be enjoyed both as a meal and a snack. It can be prepared with mayonnaise or smashed avocado and mixed with fresh herbs or chopped veggies, such as scallions, parsley, and celery.

Spoon this high-protein combination on low-calorie, fiber-rich cucumber slices for a filling snack. A 1/4 cup of chicken salad made with mayonnaise with half of a sliced cucumber provides 228 calories.

14 Kale chips

There’s no question that kale is rich in vitamins, minerals, fiber, and antioxidants. Yet, some people may not like the taste of raw kale. 9

Tossing raw pieces of kale with olive oil, salt, and pepper, then baking in a 275°F (135°C) oven for 20 minutes produces crispy kale chips that can be enjoyed any time as a quick snack. One ounce of store-bought kale chips provides around 122 calories.

15 Chia pudding

Chia seeds are tiny, black seeds that are rich in healthy fats, fiber, protein, calcium, and magnesium. They expand when soaked in liquid, creating a gelatinous mixture that can help keep you satisfied between meals. 10

Make chia pudding by combining these ingredients in a bowl:

• 1/2 cup of chia seeds
• 1 1/2 cups of nut milk
• 1 teaspoon of vanilla extract
• 1 tablespoon of maple syrup

Refrigerate the mix overnight and top with berries, nut butter, seeds, or coconut for a balanced snack. Most homemade chia pudding recipes have 200–400 calories per cup depending on the ingredients used.

16 Strawberries with coconut whipped cream

If you’re in the mood for something sweet, pairing juicy strawberries with homemade coconut whipped cream can satisfy your cravings in a healthy way.

To prepare homemade coconut cream, simply beat a can of chilled coconut cream in a stand mixer until peaks form. The whipped cream can be flavored by adding vanilla extract or a bit of maple syrup.

A 1-cup serving of sliced strawberries topped with 2 tablespoons of fresh coconut whipped cream delivers 218 calories.

17 Roasted almonds with dried cherries

Almonds are an excellent source of protein, fiber, and magnesium, while dried cherries are loaded with fiber and vitamin A. Their flavors complement one another and make a perfect combination.

Cherries also have powerful anti-inflammatory properties due to their high antioxidant content. 11

Human studies suggest that consuming both almonds and cherries may help reduce your risk of certain conditions, including heart disease and diabetes. 12 13

A 1/4-cup serving of almonds mixed with 1/4 cup of dried cherries packs 290 calories.

18 Sardines

Though perhaps not the most popular snack food, sardines are a concentrated source of protein, calcium, iron, vitamin D, vitamin B12, selenium, and countless other important nutrients.

They’re also an excellent source of omega-3 fatty acids, a special type of fat that has powerful anti-inflammatory properties and is especially beneficial for heart health. Enjoy sardines straight out of the can or pile them on hearty crackers for a filling snack. 14

One can of sardines has only 151 calories.

19 Homemade trail mix

Though store-bought trail mixes are convenient, making your own is simple and cost effective. Plus, it gives you the ability to make favorite flavor combinations that aren’t available in stores.

Combine your choice of seeds, nuts, and dried fruit and add smaller amounts of dark chocolate, coconut, grains, and spices until you create the perfect blend. Most trail mix blends deliver around 140 calories per 1/4 cup.

20 Caprese salad

The flavorful combination of mozzarella cheese, juicy tomatoes, and fresh basil is sure to please even the pickiest eater.

For a simple yet filling work-friendly snack, combine mozzarella balls, cherry tomatoes, and fresh, chopped basil in a glass jar. Top with a drizzle of extra virgin olive oil and a pinch of sea salt and store in your work refrigerator until hunger strikes.

A premade, store-bought Caprese salad is also an excellent snack choice, with a 2-ounce serving delivering just 142 calories.

21 Vegetable soup

Having a cup or bowl of vegetable soup for a snack can help keep you full while providing your body with a variety of nutrients and beneficial plant compounds.

Studies show that eating vegetable-based soups before meals can reduce food intake by as much as 20%. 15

Snack on broth-based or pureed vegetable soups to increase your veggie intake while keeping calorie intake in check. A 1-cup serving of broth-based vegetable soup typically has fewer than 100 calories.

Click here to read Part 3 of 3