25 Healthy Snacks and Your Weight Loss Diet

Some days there’s just no time to whip up a healthy snack from scratch. When you’re pressed for time, it helps to have a few go-to options on hand — these 25 healthy snacks can satisfy hunger on the run without breaking your diet.

Healthy Snacks: Cottage Cheese with Flaxseeds and Cinnamon

This combination delivers real health benefits and a satisfying bite. Per Appetite and SFGate, cottage cheese is high in protein, which makes it filling and helps curb appetite — full-fat varieties also carry conjugated linoleic acid, linked to body fat reduction. Mix ½ cup cottage cheese, 1 tablespoon flaxseeds, and ½ teaspoon cinnamon (with sweetener if desired) for a snack delivering 15 grams of protein for under 150 calories.

Cherry Tomatoes with Mozzarella

Tomatoes and mozzarella are a genuinely great flavor pairing. Mozzarella brings protein, calcium, and vitamin B12, according to Self Nutrition Data and The American Journal of Clinical Nutrition. A cup of cherry tomatoes with 1 ounce of mozzarella comes in at under 200 calories.

Canned Salmon or Sardines

Canned fish is ideal for on-the-go snacking — no refrigeration needed. Per MedlinePlus, salmon and sardines deliver high levels of omega-3 fatty acids, along with potassium, vitamin B-12, protein, and magnesium. Just 3.5 oz provides up to 23 grams of protein at under 200 calories.

Turkey Roll-Ups

Turkey roll-ups taste great and deliver quality protein that curbs appetite and supports calorie burn, per The American Journal of Clinical Nutrition. They’re also quick to make: spread 1 teaspoon cream cheese on each of four turkey breast slices, add a pickle or cucumber strip, and roll up — 20 grams of protein for 180 calories.

Ricotta Cheese with Cocoa Powder

Ricotta is a versatile base for healthy snacks — mix it with fruit, veggies, or bake it into a cheesecake, or enjoy it plain when you’re short on time. For a quick treat: ½ cup ricotta cheese mixed with 1 teaspoon unsweetened cocoa powder, sweetener optional.

Kale Chips

Kale is high in fiber and loaded with antioxidants, according to the Journal of Agricultural and Food Chemistry and Advances in Nutrition — a single cup delivers over 100% of your daily value for vitamins A, K, and C, per Self Nutrition Data. Toss 1 cup kale leaves with 1 tablespoon olive oil and ½ teaspoon salt, spread on a baking sheet, and bake 10-15 minutes at 350°F for a batch of crispy kale chips.

Cucumber Slices with Hummus

Cucumbers deliver cucurbitacin E, according to the International Journal of Clinical and Experimental Pathology. Slice cucumbers and dip in 3.5 ounces of hummus for a satisfying 180-calorie snack.

Chia Seed Pudding

Chia seeds are high in fiber and work across many diet styles, including keto and vegan, per WebMD. Mix 1 tablespoon chia seeds with ⅓ cup water, refrigerate covered for 30 minutes, then stir in 1 tablespoon cocoa powder and 1 tablespoon peanut or almond butter, with sweetener if desired.

“Almond butter is packed with protein, fiber and healthy fat—has all the major macronutrients to keep you going for a while. Eating one to two tablespoons as part of a healthy snack can help you sustain good energy levels and avoid those pesky crashes that tend to plague people throughout the day,” says Jill Ginsberg, Certified Holistic Health Coach.

Healthy Beef Jerky or Beef Sticks

Jerky and beef sticks offer quick protein when time is short, but quality matters — many mainstream jerkies pack in preservatives and sugar, while beef sticks often skip sugar but rely on lower-quality meat. Look for jerky made from grass-fed beef and salt, with a short ingredient list. Per Self Nutrition Data, beef jerky and beef sticks typically deliver around 7 grams of protein per ounce.

Edamame

Edamame, steamed unripened soybeans, makes a great snack for vegetarians or anyone looking to try something new. It delivers the antioxidant kaempferol, linked to weight loss and blood sugar support, per Bioscience, Biotechnology, and Biochemistry, plus folate, iron, manganese, and protein, according to Medical News Today — 17 grams of protein at under 200 calories.

Dried Coconut

Unsweetened dried coconut is rich in medium-chain fats that support metabolism, brain activity, and even weight loss, according to The American Journal of Clinical Nutrition and The Journal of Nutrition. Stick to unsweetened varieties — many packaged coconut products carry added sugar, which research in The American Journal of Clinical Nutrition links to weight gain. One ounce delivers about 185 calories.

Avocado

Avocados are among the healthiest foods around, and they taste great in salads, sandwiches, tacos, or eaten straight. Half a medium avocado with a dash of salt and pepper delivers a filling snack under 130 calories, along with fiber, potassium, monounsaturated fat, and magnesium.

Red Bell Pepper with Guacamole

Red bell peppers pack in antioxidants — capsanthin, beta-carotene, and quercetin, per the Journal of Food Science — along with over 300% of your daily vitamin C in a single pepper, according to Self Nutrition Data. Pair one large red bell pepper with 3 ounces of guacamole for a healthy-fat, high-fiber snack under 200 calories.

Apple Slices and Peanut Butter

Apples deliver fiber and gut-strengthening polyphenol antioxidants, per Free Radical Biology and Medicine. Slice a medium apple and pair with 1 tablespoon natural peanut butter (used sparingly, since it’s calorie-dense) for a satisfying snack under 200 calories.

Baby Carrots with Blue Cheese Dressing

Carrots are rich in carotenoids, which the body converts to vitamin A, per SFGate and Self Nutrition Data. Pairing carrots with blue cheese actually helps — the fat in blue cheese improves carotenoid absorption, according to The American Journal of Clinical Nutrition and The Linus Pauling Institute. A 3.5-ounce serving of baby carrots with 2 tablespoons of blue cheese dressing comes in under 200 calories.

Marinated Artichoke Hearts

Artichoke hearts are packed with fiber, vitamin K, and folate, per Self Nutrition Data, plus prebiotic fibers that nourish healthy gut bacteria, according to Life Sciences and The British Journal of Nutrition. Marinate 3.5 ounces of artichoke heart in olive oil for a snack under 200 calories.

Sun-Dried Tomatoes

Sun-dried tomatoes carry more lycopene than fresh tomatoes, per SFGate, and since they’re typically packed in olive oil, that fat helps improve lycopene absorption, according to the Asia Pacific Journal of Clinical Nutrition. A 3.5-ounce serving in olive oil delivers 170% of your daily vitamin C at no more than 20 calories.

Whey Protein Shake

Whey protein helps cut fat, build muscle, and support overall body composition, per the International Journal of Sport Nutrition and Exercise Metabolism, Medicine & Science in Sports & Exercise, and Nutrition & Metabolism. Not all shakes are created equal, so choose one without added sugar. For a solid recipe: blend 8 oz unsweetened almond milk, 1 scoop whey powder, sweetener of choice, and ice — about 200 calories and up to 25 grams of protein.

Celery Sticks with Cream Cheese

A great low-carb option — celery is rich in luteolin. Pair five celery sticks with 2 ounces of cream cheese for a satisfying snack under 200 calories.

Mixed Nuts

Chewing on nuts delivers real fullness, and eating them in moderation supports weight loss, per WebMD, the Journal of the American College of Nutrition, and the International Journal of Obesity. Mixed nuts combine protein, fiber, and healthy fat, according to the Mayo Clinic, Harvard T.H. Chan School of Public Health, and Nutrients — roughly 180 calories per 1-ounce serving, and no refrigeration required, making them ideal for travel.

Hard-Boiled Eggs

Eggs are a staple for anyone focused on health. Hard-boiled eggs deliver protein, vitamin K2, and vitamin B12, per SFGate, and their filling nature can help reduce overall calorie intake and support weight loss, according to Nutrition Research and The Journal of the American College of Nutrition. Two hard-boiled eggs deliver 13 grams of protein at just 140 calories.

Pear Slices with Ricotta Cheese

Pears are a great source of polyphenol antioxidants, especially in the peel, per Food Chemistry. Ricotta brings calcium and protein — adults eating at least 7 ounces of ricotta daily have shown improved muscle mass, according to Clinical Interventions in Aging. Combine 3.5 ounces of ricotta with 1 small chopped pear for roughly 250 calories and 12 grams of protein.

Cantaloupe Slices Wrapped in Prosciutto

Cantaloupe delivers potassium and vitamins A and C, per Self Nutrition Data. Prosciutto, a dry-cured ham, pairs well for a sweet-savory combination.

Dark Chocolate and Almonds

Almonds and dark chocolate make a satisfying, portable snack. Choose chocolate with 70% or more cocoa solids for the full health benefit. Almonds deliver monounsaturated fat and may help reduce appetite, supporting weight loss. Both are high in magnesium — an ounce of each keeps the snack under 300 calories.

“One handful of raw almonds will keep cravings at bay, fill your body with good fats and protein, and can lower the risk of weight gain. As long as you maintain proper portion control (remember: 22 almonds = 1 serving), you will experience the many good things that come with adding almonds to your diet. Any nuts are a healthy snack as long as you limit their portion because even though they are high in nutrients and healthy fats and fiber, a little goes a long way. Pro-tip: ¼ of any cup is a serving!” says Amy Shapiro, MS, RD, CDN, of Real Nutrition NYC.

Cheese

Sometimes cheese is a satisfying snack all on its own — a 2-ounce serving delivers about 14 grams of protein at 200 calories.

Final Words on Healthy Snacks

There’s nothing wrong with snacking — smart snacking can genuinely help you avoid less healthy options when cravings hit.

“One of my favorite go-to options for a meal or snack is the concept of an open-faced sandwich. Why? Because it is simple, requires little to no prep time, it’s lower in carbs, high in protein (which means you stay fuller longer) and you can go from eating caprese to a turkey club in 2 seconds! Win for me! You can prep your own open-faced sandwich options by simply choosing your carbs, protein and toppings. You can keep it simple by choosing whole wheat bread, grilled chicken breast, with tomato and avocado slices or you can make it a little more intricate with cheeses and sauces, still keeping it healthy but providing variety,” says Jaime Mass, Registered Dietitian.

The key is choosing nutritious options — and as this list shows, there’s no shortage of great ones to pick from.

Explore more Health Articles reviews and guides on our site.

For general guidance on healthy weight management, see the resources available from the CDC.

Overall, healthy snacks remains worth understanding before you decide.

Overall, healthy snacks remains worth understanding before you decide.