Snack smart! Here are 25 great snack ideas with 150 calories or less.
We all get into ruts with our eating – and snacking is no exception. But it’s actually pretty simple to put together a healthy snack. Ideally, a healthy snack should consist of some “good” carbohydrates (or healthy fat) and a bit of protein.
The protein helps to satisfy your hunger, and the healthy carbs (like fruits, vegetables, and whole grains) have water and fiber in them, so they help to fill you up – or you can pair your protein with some healthy fat like nuts or avocado for a filling and satisfying snack.
To put together your own healthy, balanced snacks, just choose at least one item from each of the two columns below.
Healthy Proteins Healthy Carbohydrates and Fats Cottage cheese Vegetables Plain yogurt Whole fruits Milk (any kind; at least 8g protein per cup) 100% whole grain bread, crackers, pasta Protein powder 100% whole-grain cereal Low-fat cheese Corn tortillas Eggs Whole grain flour tortillas Beans, hummus Brown rice, wild rice, quinoa Tofu, tempeh, edamame Sweet potato Chicken and turkey Avocado Fish and shellfish Oil-based salad dressing Lean meat Seeds Nuts, nut butter* Nuts, nut butter*
*Nuts and nut butter contain more fat than protein, but they provide enough protein per serving that they can count as either a healthy fat or a protein.
• Protein Snack Bar – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein—10 grams or so per serving is a good target.
• Mini Smoothie – Whip out your blender and make a snack-sized smoothie with ½ cup (125 ml) low-fat milk, ½ cup (75 g) of frozen berries and a scoop (12 g) of vanilla protein powder. About 140 calories, 8 grams of protein.
• Greek-style Vanilla Yogurt and Fruit – One single-serve (5.3 oz/150 g) carton of yogurt + ½ cup (75 g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams of protein.
• Low-fat Cottage Cheese + Chopped Veggies – ¾ cup (160 g) low-fat cottage cheese + ½ cup (60 g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams of protein.
• Vegetables and Hummus Dip – 1/3 cup (80 g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams of protein.
• Nonfat Latte – Made with 12 ounces (360 ml) low-fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams of protein.
• Hard-boiled Egg on Tomato Slices – Slice a medium fresh tomato and one hard-boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams of protein.
• Edamame Soybeans – Drop 1 cup (150 g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams of protein.
• Tuna + Avocado – Pop open a single-serve can or pouch (2.5 oz/75 g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams of protein.
• Turkey Sticks – 3 ounces (90 g) roasted turkey breast wrapped around ½ medium cucumber cut into sticks. About 120 calories, 25 grams of protein.
• Tortilla + Beans – Heat up two corn tortillas, top with 1/3 cup (50 g) cooked black beans and tomato salsa. About 140 calories, 7 grams of protein.
• Vegetable Soup + Low-fat Cheese – Heat up one cup (250 mL) of low sodium vegetable soup and top with 1 ounce (30 g) grated nonfat mozzarella cheese. About 150 calories, 14 grams of protein.
• Rice Cake + Nut Butter – Spread one rice cake with 1 tbsp of almond butter. About 135 calories, 5 grams of protein.
• Shrimp + Cocktail Sauce – 3 ounces (85 g) cooked whole shrimp dipped in 3 tbsp of salsa or cocktail sauce. About 150 calories, 20 grams of protein.
• Quick Spinach and Egg Cup – Put ½ cup (75 g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1 beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams of protein.
• Quick Quinoa Salad – Mix together ½ cup (90 g) cold leftover cooked quinoa, with ¼ cup (30 g) minced veggies/parsley + 1 oz (30 g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams of protein.
• Sweet Potato with Yogurt – Top ½ medium baked sweet potato with ½ cup (100 g) of plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams of protein.
• Quick Bean Salad – Mix ½ cup (80 g) cooked white beans + 1 small chopped tomato + 1 tbsp of low-fat Italian salad dressing. About 150 grams, 8 grams of protein.
• Tempeh Wraps – Slice 2 ounces (60 g) tempeh into long sticks. Wrap with thinly sliced cucumber. About 120 calories, 11 grams of protein.
• Roasted Garbanzo Beans – Drain a 1-pound (454 g) can of garbanzo beans. Toss with 2 tsp olive oil, salt & pepper. Roast on cookie sheet at 400 degrees, 30 minutes or until crunchy. Let cool. 1/3 recipe = about 150 calories, 12 grams of protein.
• Turkey Jerky + Fruit – 1/8 medium-sized cantaloupe melon + 1 ounce (30 g) low sodium turkey jerky. About 100 calories, 14 grams of protein.
• Soy Nuts + Fruit – 1/3 cup (30 g) dry roasted soy nuts + 1 small peach. About 150 calories, 11 grams of protein.
• Oatmeal with a Protein Boost – Cook 1 packet of low-sugar instant oatmeal in water; stir in 1 tbsp (6 g) plain protein powder. About 150 calories, 9 grams of protein.
• Salmon and Crackers – Mix 2 ounces (60 g) canned salmon with 1 tbsp of Dijon mustard. Spread on a 4 medium-sized whole grain crackers. About 145 calories, 13 grams of protein.
