4 Protein-Packed Healthy Snacks for Weight Loss You Can Make in Minutes
These tasty options keep you feeling fuller longer
When trying to lose weight, many of us assume deprivation is the way to do it. Smaller portions and less snacking throughout the day are sure to move the needle, right? Not exactly, says Morgan Walker, RD, a registered dietitian and sports nutritionist at Lebanon Valley College in Annville, PA. Healthy snacks for weight loss can actually play an important role in helping you reach your goal.
In fact, a report published in the journal Advances in Nutrition found that healthy snacking helps with satiety and promotes appetite control, both of which could reduce obesity. “Timing, portion control and planning are key to making mindful snack choices that support weight loss,” adds Walker.
Here’s how to pick healthy (and tasty!) snacks to feel fuller longer and jumpstart your weight loss results.
Woman's World Answers
What to look for in healthy snacks for weight loss
Finding a snack between meals isn’t difficult. But a healthy snack is different from your run-of-the-mill bag of chips from the vending machine. If you’re looking to shed unwanted pounds, you want make sure your snack has one or more of these three things:
- Protein
- Fiber
- Healthy fats
“Protein, found in foods like Greek yogurt or cottage cheese, helps stabilize blood sugar, preserve lean muscle mass and reduce cravings,” says Walker. “Foods high in fiber like fruits, vegetables and whole grains slow digestion and keep you fuller longer. And healthy fats, like those in nut butters or seeds, provide energy and help the body absorb essential fat-soluble vitamins.”
With these, you’ll get a satisfying snack that has long-term benefits for your waistline and your health. But regardless of which foods you choose, Walker reminds that “it’s important to snack when you are genuinely hungry rather than out of habit or boredom.” This ensures your healthy snacks are helping you meet your weight loss goals rather than simply adding extra calories to your daily diet.
4 health snacks for weight loss
A little planning can go a long way when it comes to prepping healthy snacks. “By having nutrient-dense options like pre-cut veggies, hummus, roasted edamame or portioned trail mix ready to grab, you can avoid reaching for less nutritious, calorie-dense options,” says Walker.
Here are a few healthy snack ideas for weight loss that Walker says you can make at home in minutes:
Avocado deviled eggs
Ingredients:
- 2 hard-boiled eggs
- ¼ avocado
- Squeeze of lemon juice
- 1 tsp. dijon mustard
- Pinch of salt
- Optional: garlic powder or cayenne pepper
How to make it: Hard-boil 2 eggs, then peel and slice them in half. Remove the yolks and mash them with the avocado, lemon juice, dijon mustard, salt and optional seasonings like garlic powder or cayenne. Spoon the mixture back into the egg whites and garnish with a sprinkle of paprika.
“This snack option combines the protein from eggs with healthy fats and fiber from the avocado, so it’s nice and filling,” says Walker. “If you don’t feel like filling each individual egg, you can always chop the hard-boiled eggs and mix them together with the remaining ingredients to enjoy on whole wheat or grain crackers or toast.”
Greek yogurt chia and strawberry parfait
Ingredients:
- ¾ cup plain Greek yogurt
- ½ cup mixed berries
- 1 tsp. chia seeds
- Optional: cinnamon or vanilla extract
How to make it: Layer Greek yogurt with mixed berries. Top with a sprinkle of chia seeds. Add a pinch of cinnamon or dash of vanilla extract, if desired, for added flavor.
Not only is this a great grab-and-go option that you can prep ahead, it’s a way to satisfy a sweets craving without tons of added sugar, says Walker. Bonus: It’s a great source of protein, too.
Roasted edamame
Ingredients:
- 1 cup shelled edamame
- 1 tsp. olive oil
- Salt and pepper, to taste
- Optional: garlic powder or paprika
How to make it: Toss shelled edamame with olive oil and season with salt and pepper or spices like garlic powder or paprika. Spread in a single layer on a baking sheet and roast at 400°F for 15 to 20 minutes, stirring halfway through. Cool slightly before eating.
“I like to make a big batch of this that can be used for a crunchy, savory snack or added to salads and grain bowls for a fiber and protein boost,” adds Walker.
Pumpkin-almond butter rice cake
Ingredients:
- Plain rice cake
- 1 Tbs. almond butter
- 1 Tbs. pumpkin seeds
- Cinnamon, to taste
How to make it: Spread almond butter on a plain rice cake and top with pumpkin seeds and a sprinkle of cinnamon.
“Rice cakes are low in calories, and adding almond butter provides those healthy fats and protein to keep you full,” says Walker. “Adding pumpkin seeds introduces texture along with additional protein, healthy fats and nutrients like magnesium, iron and zinc. A sprinkle of cinnamon will give extra flavor and support blood sugar control.”
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