Healthy Snacks for Fitness and Wellness

Last Updated on March 20, 2025

I know so many of my clients struggle to figure out healthy snacks that are nutritious, delicious, easy to make, and good for their weight loss and wellness goals.

If you’re looking for healthy snack ideas and inspiration, too – I’ve got you covered!

I’m sharing 45 healthy, healthy snacks made with whole foods that are nutrient dense and proven to boost metabolism & immunity.

Unlike junk food and highly processed snacks, my options are clean, low-calorie, and have the nutrients needed to burn fat and get healthy.

My snack ideas include something for everyone!  You’ll find savory, sweet, salty, crunchy options and then some.

But before I dig into the healthy snacks I want to share how they benefit you.

Because the more you understand how and why my snacks help you – the more motivated you’ll be to eat them.

 

Why Healthy Snacks are great for You

Here are five great reasons how my healthy, low-calorie snack ideas can help you lose weight:

Calorie Control: Healthy, whole food snacks help to maintain your daily calorie intake because they’re naturally low calorie and high in nutrients compared to their serving size.  My snack suggestions don’t cause cravings like processed snacks do making it even easier to control calorie intake.

Nutrient-Rich: Many healthy snacks provide essential vitamins, minerals, fibers, phyto-chemicals, and/or protein so you’ll get vital beneficial nutrients, which supports overall health (physical and mental) during your weight loss journey.

Metabolism Support: Consuming small, balanced snacks can help maintain stable blood sugar levels and support a healthy metabolism, and fat loss.  My snacks are high in protein, fiber, and other metabolism-boosting nutrients, so you’ll boost your metabolism every time you eat them.

Satiety: Healthy snacks that are high in fiber, protein, and healthy fats can help you feel full and satisfied, reducing the temptation to overeat and preventing cravings.  My snack ideas help curb hunger between meals, reducing the likelihood of overeating during your main meals and snacking on junk at night.  My snacks can also help satisfy cravings for sweet, salty, or savory flavors.  They can easily be swapped in place of processed snacks so you can snack feeling like you’re eating ‘rabbit food’.

Nutrient Variety: My options include a variety of low-calorie snack options so you’ll get a wide range of essential nutrients needed to be healthy and prevent nutrient deficiencies during weight loss.  The best part?  The more nutrients you have, the faster your metabolism will become.

Bottom line… My healthy snacks have the nutrients you need to look and feel your best naturally.  So eat them!

 

 

Healthy, Low Calorie Snacks

 

Here is a list of 45 healthy, low-calorie snacks made with whole foods.  Choose a few that sound best to you then swap them in place of processed snacks.

Celery and Carrot sticks with hummus: Celery is low in calories and provides fiber, while hummus adds some protein, making it a satisfying and low-calorie snack.

A piece of Fruit:  An apple, a small bunch of grapes, bananas, kiwi, plum, or grapefruit are all quick and healthy snacks that are low in calories but high in fiber, water, and nutrients.

Sliced cucumber with tzatziki: Cucumbers are hydrating and low in calories, and tzatziki sauce provides a creamy, low-calorie dip.

Cherry tomatoes with balsamic vinegar drizzle: Cherry tomatoes are low in calories and high in vitamins, while balsamic vinegar adds flavor without many calories.  Add mozzarella pearls to add more protein.

Fruit Popsicles:  Real fruit popsicles are made from pureed fruit without added sugars, providing natural sweetness, vitamins, and fiber while being lower in calories compared to store-bought, sugar-laden popsicles.

A Side Salad with Vinaigrette: Make a small salad with greens of your choice (arugula, romaine, or spinach are great) top with chopped cucumbers, tomatoes, and olives then dress with oil and vinegar to get lots of nutrients, fiber, and flavor without excess calories.  See my recommended Salad Dressings.

Sliced Bell Peppers with Guacamole: Bell peppers are colorful and provide vitamins, while guacamole offers healthy fats and some protein.  Guac is also great with cucumbers.

Steamed Edamame with a sprinkle of sea salt: Edamame is a high-protein, fiber-rich snack that can help control appetite.

Apple slices with Almond Butter: Apples are low in calories and provide fiber, while almond butter adds healthy fats and protein to keep you full.

A small bowl of Mixed Berries (e.g., blueberries, raspberries, and blackberries): Berries are antioxidant-rich and low in calories, making them a great choice for weight loss.

Egg Muffins: Egg muffins are made with eggs and vegetables, providing protein and fiber, while keeping calories minimal.

Cottage Cheese: Cottage cheese is a high-protein, low-calorie snack. Top with pineapple chunks to add natural sweetness.

Sliced Pear with a sprinkle of Cinnamon: Pears are a good source of fiber, and cinnamon adds flavor without added calories.

Organic Popcorn: Air-popped popcorn is low in calories and fiber-rich.  Toss lightly in oil then sprinkle with sea salt.

Sliced Watermelon Cubes: Watermelon is hydrating, low in calories, and naturally sweet, making it a refreshing snack.  Dust with tajin for a delicious, healthy snack.

Hard-boiled Eggs (one or two): Eggs are a protein powerhouse and can help control appetite due to their satiety-promoting properties.

Greek Yogurt: Enjoy some plain, unsweetened Greek yogurt that’s high in protein but low in calories.  Add some cinnamon and stevia adds natural sweetness without any calories or sugar.

Bone Broth:  Sipping on bone broth gives you a dose of collagen that’s great for gut health and joints, for virtually no calories. It’s hydrating, warming, filling, and great for you.

A handful of mixed nuts (in moderation): Nuts are calorie-dense but can be filling due to their healthy fats and protein. Portion control is key to keeping this snack low-calorie. A serving size is approximately 14 nuts.

Sliced banana with a light dusting of cocoa powder: Bananas provide natural sweetness and fiber, and cocoa powder adds a chocolatey flavor without excess calories.

Steamed Asparagus with lemon juice: Asparagus is a low-calorie vegetable with fiber, and lemon juice adds zesty flavor for a filling snack without too many calories.

Hearts of Palm: Hearts of Palm is a soft, low-calorie vegetable, that’s light, refreshing, full of fiber, and delicious.

Green Smoothie:  A green smoothie has a concentrated dose of vitamins, minerals, and antioxidants for minimal calories.

Roasted sweet potato wedges with a dash of cinnamon and stevia: Sweet potatoes are rich in vitamins and fiber, and cinnamon adds warmth while stevia provides sweetness without calories.

Sliced zucchini rounds sautéed with a touch of olive oil and garlic: Zucchini is low in calories and can be a satisfying, savory snack when lightly sautéed.

Vegetable Soup: A low-calorie, nutrient-packed option that can be filling and hydrating.

Seaweed Snacks (nori sheets): Seaweed snacks are low in calories and provide some minerals and vitamins.

Rotisserie Chicken:  Rotisserie chicken makes for a healthy, low-calorie snack because it’s lean, protein-packed, and can help keep you feeling full and satisfied with minimal added fats or carbohydrates.  Add some hot sauce for a boost of low-calorie flavor.

Tomato Soup: Tomato soup can be a healthy snack as it’s low in calories, rich in vitamins, and provides antioxidants that support overall well-being.

Edamame: Edamame is a plant-based protein source that can keep you full and provide essential nutrients.

Turkey, Roast Beef, or Chicken Breast Slices: Lean poultry slices are high in protein and can be a satisfying, low-calorie snack.

Tuna Salad Lettuce Wraps: Using lettuce leaves instead of bread for tuna salad reduces calories and adds a refreshing crunch.

Jerky: Lean meat jerky is high in protein and can be a convenient, low-calorie snack.  Opt for beef or turkey.

Roasted Chickpeas: Chickpeas are a good source of protein and fiber, and roasting them adds flavor and crunch.

Spaghetti squash with tomato sauce: This healthy, low-calorie snack has a satisfying pasta-like experience with the low-calorie, high-fiber spaghetti squash when combined with flavorful, tomato sauce.

Butternut Squash Soup:  Butternut squash soup’s high fiber content, vitamins, and minerals, provides satiety, flavor, and nutrients without a lot of calories.

Protein Smoothie: A protein smoothie can be a filling snack, helping you meet your protein goals and keep hunger at bay.

Nice Cream: Nice cream is a healthy, low-calorie snack because it’s made from frozen bananas blended into an ice cream-like consistency, providing natural sweetness and essential nutrients without added sugars or high-calorie ingredients.

Shrimp Cocktail: Boiled or steamed shrimp is a low-calorie, high-protein seafood option.

Plantains:  Plantains can be a healthy, low-calorie snack when baked or lightly sautéed with a minimal amount of oil, providing a source of dietary fiber, vitamins, and minerals.

Spring Rolls: Spring rolls are a low-calorie snack because they typically consist of fresh vegetables, lean protein like shrimp, and rice paper wrappers, making them a light and nutritious option when not fried or covered in a sugary sauce.

Cucumber and Onion Salad:  Cucumber and onion salad dressed in white vinegar is low in calories and healthy due to its high water content, fiber, and vitamins, making it a refreshing and nutritious choice.  If you don’t like this salad, pickles would be a great alternative.

Deviled Eggs:  Deviled eggs are rich in protein and healthy fats, making them satisfying and nutrient-dense when prepared with a minimal amount of mayonnaise or other high-calorie fillings.

Chocolate-Covered Strawberries: Chocolate-covered strawberries can be a healthier, low-calorie snack when made with dark chocolate. Dark chocolate contains antioxidants while strawberries are naturally low in calories and provide vitamins and fiber, making this treat a balanced indulgence when portion-controlled.

Zucchini Noodles:  Sautéed zucchini noodles tossed in olive oil and garlic is a healthy, low-calorie snack packed with filling fiber and healthy fats.  Tip:  Add a squeeze of some fresh lemon.  This boosts flavor, triggers the brain to feel fuller, faster, and helps stop sugar cravings.

I hope this list of healthy, low-calorie snacks helped inspire you to snack smarter.

Is there something I missed?  What healthy snacks do you munch on most?

Let me know in the comments and help inspire others to eat healthier snack options.

Forever rooting for you!

Your Coach and Biggest Cheerleader,

 

P.S.  For noticeable results you can see and feel it’s best to eat for your unique Metabolic Type.  Even though these snacks are ‘healthy’ they may not be an exact match for your unique metabolic needs.  That’s because different Metabolic Types require different foods and nutrients!

If you struggle to lose weight and stay healthy there’s a HUGE CHANCE you’re not giving your body the nutrients it needs.

Take my Free Metabolic Type Training including a Metabolic Type Quiz to discover your unique metabolic type.

 

 

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