Satisfying Between Meal Snacks With Little to No Calories
Snacking can be an enjoyable part of any healthful eating plan. The key is choosing snacks with maximum nutrition and minimum empty calories. Luckily, there are many delicious, low and zero calorie snack options perfect for curbing hunger between meals.
Benefits of Healthy, Low Calorie Snacking
Well-timed, sensible snacks provide energy, nutrients and satisfaction between meals to power you through your day. Benefits include:
- Curb intense hunger and overeating at meals
- Steady energy and blood sugar levels
- Improve concentration, productivity and workout performance
- Support weight management goals
- Fight cravings for sugary, salty, fatty snacks
The key is choosing snacks under 100 calories for guilt-free noshing you can feel good about!
20 Tasty Low Calorie and Zero Calorie Snack Ideas
These smart snack options deliver big flavor for minimal calories so you stay satisfied on fewer calories:
1. Celery Sticks with Peanut Butter
Celery is very low calorie and peanut butter packs a protein punch in just a tablespoon. Enjoy this classic combo pre-workout or with afternoon tea.
2. Greek Yogurt Parfait
Layer crunchy granola, fresh berries and creamy Greek yogurt high in muscle-friendly protein for a satisfying treat.
3. Veggies and Hummus
Dip crunchy snap peas, peppers, carrots and broccoli florets into protein-rich, fiber-filled hummus made from chickpeas.
4. Cottage Cheese and Fruit
Mix nutritious cottage cheese with pineapple, peaches, blueberries or sliced strawberries for a calcium and vitamin C rich snack.
5. Apple Slices with Almond Butter
Slather apple slices with filling almond or peanut butter for the perfect sweet-salty flavor combo in one skinny snack.
6. Edamame Beans
Pop the beans right out of the pod for a light, crunchy snack with 11 grams protein per half cup to crush cravings.
7. Tuna Lettuce Wraps
Wrap tuna salad made with Greek yogurt and celery in lettuce leaves for a filling, refreshing low carb snack.
8. Roasted Chickpeas
Oven-roasted chickpeas satisfy crunchy, savory snack attacks with fiber and plant-based protein for staying power.
9. Trail Mix
Make your own trail mix with unsalted nuts, mini dark chocolate chips, raisins and toasted coconut flakes for sweet and salty goodness.
10. Rice Cakes with Nut Butter
Top lightly salted rice cakes with smooth almond or peanut butter spread for a wholesome snack with whole grain carbs and filling fat.
11. Jerky Sticks
Portable beef or turkey jerky packs a protein punch to tame hunger on-the-go with very little carbs and fat.
12. Hard Boiled Eggs
Keep hard boiled eggs in the fridge for an easy high protein snack full of fat blasting choline at just 70-80 calories each.
13. Low-Fat Cottage Cheese
One cup of low-fat cottage cheese provides 28 grams of casein protein to curb appetite plus calcium for under 100 cal.
14. Avocado Toast
Smash creamy avocado onto whole grain toast and top with a squeeze of lemon and dash of red pepper flakes for a snack that feels indulgent.
15. Blueberries and Ricotta
Mix fresh blueberries with part-skim ricotta cheese and a drizzle of honey for a craveable sweet-tangy snack.
16. Celery with Cream Cheese
Fill crisp celery stalks with chive-infused reduced fat cream cheese for a refreshing, portable finger food.
17. Kale Chips
Crispy, salty kale chips baked with just a spritz of olive oil satisfy chip cravings for only 30-50 calories per cup.
18. Frozen Grapes
Keep a stash of frozen green grapes in the freezer for a sweet icy snack with fiber, vitamin C and manganese at just 70 calories per cup.
19. Air Popped or Skinny Popcorn
Air popped popcorn makes a high volume, whole grain snack for snacking. Measure out mini 100 calorie bags of Skinny Pop if air popping isn't easy.
20. Pickles
Get a zero calorie crunchy, salty, sour flavor fix from diet dill pickles. Keep a jar in the fridge for anytime pickle cravings strike.
How to Choose the Healthiest Low Calorie Snacks
Use these tips for selecting the most nutritious between meal nibbles to properly fuel your body:
- Combine protein, fiber and healthy fats for satiation.
- Reach for whole foods over processed snacks.
- Pack snacks with vitamins, minerals and antioxidants.
- Add snacks with staying power from complex carbs.
- Calculate calories to stick to around 100 per snack.
- Monitor portions with measuring cups or food scales.
Snack Smarter Tips and Tricks
Follow these simple tricks for keeping snacks slim, nutrition-packed and hunger-quashing:
Prep Ahead
Make snacks ahead of time so healthy options are ready-to-go when mid-meal cravings strike. Boil eggs, pre-portion trail mix, whip up energy bites, chop veggies etc. so you aren't tempted by vending machine fare.
Pair Carbs with Protein or Fat
Combining carbohydrates with protein or fat slows digestion to keep you fuller longer. Think apple with nut butter, Greek yogurt with berries, hummus and pita chips.
Stay Hydrated
Sipping water, unsweetened tea, seltzer or sparkling water between meals prevents false hunger. Dehydration is often disguised as hunger pangs.
Use Small Plates and Bowls
Dishing out snacks onto smaller dishware tricks your eyes and brain into feeling like you ate larger portions. This little mind trick curbs oversnacking.
Slow Down
Put down your phone, turn off the TV and focus on enjoying every bite. You'll gain more satisfaction from each calorie consumed when you eat attentively.
Wait 20 Minutes if Still Hungry
Give your stomach time to send signals to your brain that you are full after finishing a snack. If still hungry 20 minutes later, have another 100 calorie snack.
The Takeaway
Healthy snacking plays an important role in fueling energy, curbing hunger and preventing overeating at meals. Prioritizing snacks under 100 calories lets you nourish your body frequently throughout the day without overdoing empty calories or sacrificing nutrition.
Use the snack ideas, tips and tricks provided to snack smarter, prevent weight gain and power yourself to success.
FAQs
What are some good low calorie high protein snacks?
Great high protein snack options include Greek yogurt, cottage cheese, hard boiled eggs, edamame beans, tuna lettuce wraps, turkey jerky sticks, and ricotta with blueberries.
What are the best fruits for low calorie snacking?
The best fruits for guilt-free snacking include apples, berries, bananas, grapefruit, oranges, pineapple, grapes, and melons. They provide fiber, vitamins, minerals, and antioxidants.
What are low calorie salty snack ideas?
Air popped popcorn, rice cakes, celery sticks with nut butter, roasted chickpeas, kale chips, pickles, and veggie sticks with hummus make for delicious salty snacks under 100 calories.
How can I stop unhealthy snacking?
Tips to curb unhealthy snacking include planning ahead, not shopping while hungry, keeping healthier snacks visible at home, avoiding temptation triggers, staying hydrated between meals, and allowing occasional treats in moderation.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment