23 Healthy Snacks That Can Help You Lose Weight

by Rakib Sarwar, RPh on May 23, 2019

The secret of weight loss lies in activating your metabolism. Metabolism should be fast, efficient and more active. You can achieve this by eating as often as you can. Yes, that’s right, you have read that part correctly! It is recommended to eat every three hours.

Of course, this does not mean that you should exaggerate and eat full-course meals five times a day. You should stick to three main meals, and several mid-meals in between, i.e. snacks.

However, we’re sure you have a negative mental image when it comes to snacks. Everyone tells you snacks are the one to blame for your weight problems. Don’t worry! There are lots of healthy snack ideas for weight loss you can enjoy and even lose weight (1)!

They’ll actually help you fight your hunger until the next meal. Stay with us, learn more on healthy snacks, and how they can help you lose weight. We will also share some amazing recipes you can make yourself at home. Let’s begin!

What are the healthy snacks?

Healthy snack ideas for weight loss are tiny meals that are usually homemade (even though you can buy some ready-made healthy snacks too, in the health food stores). The key feature of these snacks is the fact that they won’t make you gain weight. They will either help you keep your weight balanced, or even lose some pounds.

As the name itself implies, healthy snacks are made from healthy, natural ingredients. They usually contain fruit, vegetables, spices, nuts, seeds, and cheese.

The best healthy snacks will provide a feeling of satiety without negative effects. Those include high-protein snacks (2). Also, these are energizing snacks packed with vitamins and other nutrients (3).

You probably wonder whether healthy snacks are expensive or not. The answer depends on the geographical region you live in. You will notice that most of the healthy snacks recipes we will share with you today contain fruit, seeds, vegetables, etc.

These recipes might seem a bit costly at first, but in the long-run, they’re cheaper than eating junk food and ready-made snacks.

How can healthy snacks help you lose weight?

Healthy snacks don’t have magical, secret ingredients that will melt down that belly fat overnight. No, on the contrary. These are simple, natural, easy recipes you should include in your everyday diet not just to lose weight, but to get some highly valuable nutrients (1).

That’s the catch! That’s how healthy snacks help you lose weight. They reinforce your metabolism through fiber, some spices, yogurt, seeds, fruit, vegetables, and help your body use energy instead of storing fat.

Moreover, healthy snacks don’t contain conservatives, artificial colors, aromas, and other additives that accumulate toxins in our body. This is also very important for proper metabolism and the overall function of your body.

In addition, healthy snacks will help you fill the time between your main meals. They won’t make you feel annoyingly full, greasy, nor cause gasses. You will feel energized and happy because you made something good for your health and enjoyed your snack.

Now, let’s learn how to make some amazing, delicious healthy snacks!

How to make healthy snacks?

Healthy snacks are usually made from simple, natural ingredients, such as fruit, vegetables, and seeds, but you might need some spices, nuts, and sometimes some less known, exotic or rare fruit (4). However, you can usually change such fruit with some more common ingredients in case you can’t find it.

Tip for preparation

You will sometimes make these healthy snacks from raw ingredients, such as fresh fruit and vegetables. However, you will sometimes have to bake them. You will also use some grease and the best choice is organic peanut butter without added sugar, organic olive oil, or coconut oil.

You can find these in specialized stores. You might think that these ingredients are very expensive, but you will notice that the price does not differ significantly from the butter you usually buy from the supermarket.

Also, if you would like to experiment with the super-natural, home-made version, you can make the peanut butter yourself! Place ground peanuts (without added salt) in the blender and process them until you get the buttery texture (you can add a spoonful or two of organic olive oil for easier processing).

Now, let’s take a look at these amazing recipes we have found for your healthy snack preparation.

1. Apple-snack


  • 1 apple
  • 3-4 tablespoons of peanut butter
  • Cinnamon (optional).

Slice the apple (thin slices) and put a small amount of peanut butter on each. Take a pinch of cinnamon and spice up the apple slices.

The secret of this simple, 3-minute recipe is the powerful metabolism activator – apple (1), peanut butter for energy, and cinnamon that regulates sugar level in your body. Enjoy!

2. Sweet potato (batatas) chips


  • 1 sweet potato (batata)
  • 1 tablespoon of olive oil
  • ½ teaspoons of red pepper
  • ½ teaspoons of curry
  • ½ teaspoons of Curcuma
  • ½ teaspoons of mixed spices according to your choice

Slice the sweet potato and put the slices in a bowl. Add olive oil and spices. Mix all the ingredients thoroughly. Dehydrate the mixture overnight (this can be done in a dehydrator or in a low-temperature oven at 50°C). Serve the sweet potato chips with some healthy sauce if you prefer so.

Leave the oven in a half-open position until the chips are baked.

3. Cauliflower snack


  • 1 cauliflower
  • 2 tablespoons of instant food yeast
  • 1 tablespoon of olive oil
  • 1/2 teaspoons of garlic (in granules)
  • 1/2 teaspoon of sea salt
  • a pinch of curcuma

Cauliflower is well-known for its weight-loss and nutritious benefits (6). Break the roots of the cauliflower into smaller pieces (“flowers”) and place them in a large bowl. Add the remaining ingredients on top of the cauliflower and mix well. Allow the cauliflower some time to benefit from the spices. Place it on baking paper in a dehydrator (8-10 hours) or in the oven (50 degrees Centigrade).

4. Melon salad


  • 1 melon
  • ½ of a small onion
  • ¼ lemon or lime (optional)
  • A pinch of salt
  • A few bigger cucumbers (organic).

Melon is a great ally in weight loss (7). Cut the melon into pieces. Cut the lime to thin slices and place it over the melon slices. Allow the melon to benefit from the lime juice (or lemon juice). Remove the lime slices.

Slice the onion and the cucumber and place the slices on top of the melon. Finally, spice it up with some salt and enjoy!

5. Popcorn


  • Organic, whole grain popcorn
  • Oil
  • Salt

Classic popcorn ranks high on our list of healthy snack ideas for weight loss. It provides a better feeling of satiety than potato chips (8). Popcorn contains 100 percent of unprocessed whole grain. However, forget about the ready-made popcorn that you buy from a store and put into the microwave! It is unhealthy and even harmful.

Choose organic, whole grain popcorn, and bake it the old way by adding some oil to the pot, adding the corn, and closing the vessel with lid while the popcorn is made. Add a bit of salt and enjoy!

6. Homemade crackers

Here’s an excellent recipe for delicious homemade crackers that are dietary (9). You can make them quickly, easily, and with simple ingredients. Also, this can be a versatile recipe you won’t get bored with, as you can experiment with the ingredients and spices each time you are making your crackers.


  • 3 cups of flour (whole grain or coconut flour)
  • 2 teaspoons of sugar (brown, organic)
  • 2 teaspoons of salt
  • 4 tablespoons of olive oil
  • One cup of water
  • Seeds

To prepare the crackers you need to mix a dough from three cups of flour (we recommend corn flour, coconut flour or whole grain flour), 2 teaspoonfuls of sugar, 2 teaspoon salt, 4 tablespoons olive oil, and one cup of water.

Place the dough on baking paper and cut it into smaller pieces. Grate the sliced dough with water and put the seeds and spices on top of it, according to your own preferences.

A great selection of flaxseed, sunflower, sesame seeds, or poppy seeds can be used for this recipe. Then, bake this healthy snack for 15 minutes in your oven at 230 degrees Centigrade.

7. Green snacks

Green vegetables, such as broccoli or lettuce, are real ‘superfood’ (1). As we all know, there are many health benefits of green leafy vegetables. They contain a lot of chlorophyll, minerals, and proteins that help our body burn calories.

The chlorophyll is particularly helpful as it reinforces the elimination of toxins from our body. Also, it helps eliminate excess fat.

Kale is the main star among green vegetables. It has strong detoxifying properties, a wide variety of vitamins and lots of fiber. It also reduces the risk of ovarian and breast cancer and arthritis.

Back to the topic, green vegetables are excellent types of snacks in their raw form. You will enjoy the crispy sound, the taste, and the fact that you are actually helping your body get rid of toxins and lose some weight.

8. Yogurt

Research has shown that full-fat yogurt can be an ideal snack (10). It is very nutritious and helps lose weight.

Yogurt protects your immune system; it helps your digestive system by reinforcing the “good” bacteria. Your body will easily benefit from the nutrients as the digestive system flora will be balanced. This will also help you lose weight.

9. Brazilian nuts

Brazilian nuts are an ideal healthy substitute for snacks (11). They contain valuable vitamins and minerals such as magnesium, selenium, zinc, vitamin B, and calcium. Such a composition helps reduce the risk of developing prostate and breast cancer.

Most noteworthy, selenium is an important mineral for all those who want to lose weight because it helps suppress appetite. In addition, you will enjoy the full taste of Brazilian nuts and the crunchy, crispy texture and sound.

10. Hemp seed

Hemp seed is extremely nutritious and rich in all 20 amino acids! We must point out the value of such a feature. There are not many things on Earth that contain such a number of amino acids. Moreover, they contain the 9 essential amino acids that our body cannot produce (12).

Hemp seed also contains vitamins A, C, D, B1, B2, B3, B6, and E. It is a true vitamin bomb! Most noteworthy, hemp seed has the perfect ratio of omega-6 and omega-3 acids that protect us against cardiovascular disease.

Hemp seed is the richest known source of polyunsaturated essential fatty acids. Hemp seed strengthens the body’s immune system, reduces cholesterol and protects the blood vessels.

Hemp seed is a rich source of phytonutrients that protect our blood vessels, cells, skin, and basically – all organs we have! Hemp seed is easily digestible and does not cause high pressure nor gases.

How can you use hemp seed in your healthy snacks? Simply add them in your yogurt, salad, smoothie, homemade cookies, etc.

11. Chia seeds

Chia seeds are amazing allies if you want to lose weight (13). They are becoming more popular thanks to their super powerful ingredients.
These miraculous seeds are packed with proteins, vitamins A, D, B, and E, as well as calcium, copper, potassium, iron, zinc, and manganese.

Chia seeds are also one of the few natural sources of complete proteins and contain all of the 9 amino acids required by our body.

They have a great feature important for weight loss. They bind water to themselves! That’s why you should soak chia seeds in water, milk, or yogurt and consume the “pudding” to hydrate your body, help your digestive system, improve your metabolism, and improve the absorption of nutrients in the intestines.

Chia seeds are a very good choice for anyone who wants to lose weight because they give a sense of satiety very soon after consumption and they have a low glycemic index. You can add chia seeds in your smoothie or use them to make a delicious pudding.

11. Smoothie

Different kinds of smoothies are excellent choices for healthy snacks (14). These are delicious meals that will help you lose weight if you pay attention to the ingredients.

The basic recipe for a healthy smoothie contains herbal milk (coconut, almond, soy, …), fresh fruit, green vegetables (such as spinach or kale) and healthy fat, such as coconut oil. All you have to do is blend all ingredients in your blender and your healthy smoothie is ready!

12. Bitter chocolate

Do you love sweets? Great, instead of eating heavily processed sweets, we recommend you to buy bitter chocolate containing at least 65% of organic cocoa (15). When you feel the urge to eat something sweet, you should take a piece or two of dark chocolate. It is also good for your heart! Enjoy!

13. Mozzarella cheese

Cheese can be a healthy snack, and mozzarella is a very good choice (16). It is one of the types of cheese with the fullest, softest taste. Also, it is highly nutritious and contains little calories.

Add a slice of mozzarella cheese to a slice of integral bread or toast. You can also add some fresh tomatoes and a pinch of your favorite spice. We recommend basil. This is how you can get a very healthy and delicious snack in less than 2 minutes.

14. Fruit and oatmeal flakes

You have probably already heard of the benefits of consuming oatmeal (17). It can be an excellent breakfast, but did you know that oatmeal flakes can be a great snack too? Let’s try this recipe!


  • A bit of milk
  • Oatmeal (organic)
  • Fresh fruit (berries)
  • Nuts
  • Honey

Pour a bit of milk into the pot with the oatmeal and wait for 5 to 10 minutes. Add fruit, nuts, and a bit of honey. This quick and easy snack will fuel you with energy.

15. Fruit and cow cheese

Another good way to add dairy products to your fruit snacks is by mixing your favorite fruit with some cheese (17). The possibilities are endless. Try avocado and cheese for smooth, creamy, salty snacks or pineapples and cheese to benefit from calorie-free protein and carbohydrates. Whatever you choose will become your favorite healthy snack, we promise!

16. Tuna snack

If you are not keen on dairy products, here’s a replacement recipe. You do not have to include milk or cheese in your diet if you really don’t like it (even though we do recommend consuming it), you can choose – tuna! It will give you the necessary proteins (18).

Tuna also contains healthy omega-3 fatty acids. For a quick snack, try tuna with wheat crackers to get both proteins and fiber in one healthy snack.

17. Peanut butter and Bananas

When you experience the craving for peanut butter cookies, try this healthy alternative instead. It is rich in nutrients from peanuts. Peanuts, like other types of nuts, have lots of nutrients that help you lose weight and gain energy (17).


  • A bit of peanut butter
  • 1 banana.

Put a small amount of peanut butter on banana slices and get a great snack with amazing flavor this is relatively low in calories and rich in proteins.

18. Nut mix

Nuts are real energy bombs. That’s why we recommend nuts, as it’s one of the easiest and healthiest weight loss snacks you can use when you are traveling or going out (17).

Simply mix different types of nuts yourself or buy a ready-made mix, carry it in your purse and enjoy whenever you feel hungry. Such a mix is very rich in vitamins, proteins, and carbohydrates. Moreover, nuts will fuel you with energy and you will not feel hunger.

19. Dried fruit and nut mix

The combination of nuts and dried fruit is very tasty and provides the required carbohydrates with a small number of calories (17). Mix almonds, Indian walnuts, sunflower seeds (and other nuts you can find) with dried figs, dates, apricots, raisins, and cranberries, and enjoy a healthy, nutritious meal that will increase your energy level and make you feel full.

20. Avocado toast

Avocado is a miraculous fruit that should find its place on your plate. It is very rich in fatty acids and eating avocado can help you with your weight loss (19). Here’s how you can make a tasty avocado snack.


  • Half of an avocado
  • A pinch of salt
  • Integral toast bread.

Mash half of avocado, add a bit of salt on top and spread the mixture over an integral toast. Delicious, healthy and refreshing!

21. Fiber Bars

If you are looking for a snack that can be kept in your fridge and taken on a trip, try some delicious, handy fiber bars. They’re convenient and packed with energy.

You can combine healthy flakes with dry fruit and nuts (17). Also, you can melt some bitter chocolate and pour it over the ingredients while making your bar molds. You can keep these bars in your fridge up to several weeks. Remember to wrap each bar separately.

22. Blueberries and yogurt

Blueberries do not only taste amazing, but these small berries are also very rich in antioxidants. Mix them with some yogurt (10), add some honey if you like, and enjoy a wonderful, healthy, and tasty snack.

23. Last night dinner leftovers

Experts agree that the healthiest and best-balanced snacks are those made from small portions of a regular healthy meal, for example, salad leftovers from your lunch.

If you had a chicken salad for lunch, eating a small leftover portion instead of snacks is a great idea. You will get all the proteins you need and enjoy its taste.

The Bottom Line

In conclusion, there are many different healthy snack ideas for weight loss. If you are struggling with sudden food cravings, urges to eat between your meals, and you are attracted to junk food, try healthy snacks!

These are delicious, easy to prepare, nutritious, and low-calorie meals that will not affect the appearance of your legs and belly.

A healthy snack can be anything you enjoy that does not contain lots of calories. The choice is all yours – from salads, fruit, and vegetables, such as carrots, celery, radishes or cucumbers. Strawberries, peaches, oranges, grapes or apples are excellent choices if you want to lose weight.

You can also try dried fruits or almonds, hazelnuts, and Indian nuts. All of these will provide energy. These snacks will feed your brain and you will be more effective in your work.

Be wise and choose the snacks that will be your allies. Finally, you can prepare your healthy snacks in advance, keep them in your fridge or freezer and grab them whenever you need a healthy, delicious snack.


(1) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4428353/
(2) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/
(3) //www.jneb.org/article/S1499-4046(14)00586-7/abstract
(4) //www.sciencedirect.com/science/article/pii/S2352385916300214
(5) //www.researchgate.net/publication/263096030_Sweet_Potato_Ipomoea_batatas_L_Lam_-_A_Valuable_Medicinal_Food_A_Review
(6) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3793502/
(7) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4306384/
(8) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3502142/
(9) //www.researchgate.net/publication/320418429_Development_of_snack_crackers_incorporated_with_defatted_coconut_flour
(10) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3684523/
(11) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
(12) //www.researchgate.net/publication/226272227_Hempseed_as_a_nutritional_resource_An_overview
(13) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5621364/
(14) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5946216/
(15) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
(16) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3948984/
(17) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/
(18) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4675452/
(19) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/

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