10.28.2020

Healthy Snacks for Weight Loss

Healthy snacks for weight loss are a priority for me— because once I’m hungry, it’s over. This plant-powered snack will curb your appetite.

healthy snacks for weight loss

Healthy snacks for weight loss are a priority for me— because once I’m hungry, it’s over. Today I’m arming you with a TON of easy + delicious weight loss snacks that will fill you up and fuel you throughout the day. These are the best snacks for weight loss and are just dang tasty too.

Hunger usually hits me around 10:30am while grocery shopping or doing a Lowe’s run. After running around the store, I catch a glimpse of the junk food by the register. My stomach immediately starts to ache, then my tastebuds salivate and it’s SUPER hard to turn down a cheap, tasty snack at that moment.

Then there’s bedtime— when I realize I didn’t eat enough for dinner and I don’t wanna go to bed hungry. The easy choice is something quick and dish-free…. which usually isn’t very healthy.

Can you relate?

This is how we’ve been trained to fuel up our body in a busy world — last minute and convenient. Yet it’s not gonna get us the body we want. A strong, energetic body takes nutrient rich snack fuel. I make a snack plan that I can switch up as needed day to day.

Snaccident Quote | Healthy Snacks for Weight Loss

What makes a snack healthy?

With the help of a holistic nutritionist back in 2011, I learned the secret to a wholesome snack to keep my health goals on track. A snack should keep you full until your next meal, and to do that it needs 2 important ingredients:

Healthy Fats: This will help satisfy your hunger cravings and help your body absorb the nutrients in the snack.

Protein: This will fuel your body and help build muscle. I prefer plant-based protein found in nuts and seeds, yet it’s totally up to you.

If a snack meets those two requirements, then I move onto what sorta craving I have. Do I want something salty? Tart? Sweet? That’s when the “flavors” come into play. The below snack list covers a variety of taste preferences, so dive in and find a new fav!

Best Healthy Snacks for Weight Loss

Below is my list of plant-based snack recipes that are packed with protein, healthy fats and flavor explosions. Some take 5 minutes or less, others can be made in advance and enjoyed throughout the week. I hope you enjoy some of these snack recipes and reach your weight loss goals.

homemade granola bar weight loss snack

Homemade granola bars

If you’re looking for a snack that will give you sustained energy + leave you feeling full, these homemade granola bars are for you! Why homemade? Many store brands contain additives that I don’t want in my body. Making homemade bars allows me to control exactly what’s in them.

best snacks for weight loss

Chocolate covered banana bites

The best snacks for weight loss don’t have to be dull and these energy bites are simply delicious. Double this recipe and keep in the freezer for an easy grab-n-go treat.

Hearty vegan yogurt parfaits

Hearty Parfaits

This fun, easy vegan yogurt is great on its own, or turned into a parfait with the fruit compote and granola. You can also toss this yogurt into your next smoothie for even more plant power.

healthy hummus recipe for snacking

Homemade hummus

Chickpeas are a great plant protein source, and hummus with veggies is a weight loss snack that will fill you up. I often turn to hummus when I need a quick lunch/snack while working… munching veggies in a delicious dip is a lot more filling than chips, yet just as good + quick!

Lemon fat bombs for weight loss

Lemon Fat Bombs

A simple Lemon Fat Bomb has replaced my craving for sugary candy in the afternoon. This plant-based recipe is keto-friendly as well as refreshing. While I can eat Meyer lemons on their own, I love turning them into this melt-in-your-mouth recipe.

Weight loss snack ideas that are quick and easy

Homemade Breakfast Bars

The classic fruit-filled snack is transformed into a healthy breakfast bar recipe. The oat-studded dough is filled with lightly sweetened fruit jam and baked until golden.

easy snacks for on the go

Homemade Fruit Leather

Immune support, protein boost, AND a way to use up aging fruit? I’m all in. Your kids aren’t the only ones that can have fun with their snacks; you can make this fruit leather recipe then enjoy it too!

breakfast muffins can be made in bulk for an easy snack

Strawberry-filled muffins

These vegan muffins are almond butter + jam flavored, and the perfect grab and go in the morning. Full of flavor as well as nutrition for the day.

meal replacement smoothie makes a great snack

Protein-rich meal replacement smoothie

I believe that any time is a great time for a smoothie, especially when you’re trying to lose weight. Turn any smoothie into a meal or filling weight loss snack by adding plant based protein powder.

best snacks for weight loss are quick + easy

Coconut lime popsicles

Smoothies aren’t the only way to get in your leafy greens. This popsicle recipe contains both healthy fat and spinach yet tastes like key lime pie. The best snacks for weight loss should taste good in my opinion, and these definitely do.

curb your cravings with this snack for weight loss

Healthy Caramel Apple Dip

This caramel apple dip is a great healthy snack that’ll keep you full for hours. I use dates and cashew butter to create a thick sweet dip. While I pair this with apples, it goes great with pears, celery… get creative!

Mocha coffee smoothie is an energizing weight loss snack

Mocha Coffee Smoothie

Rise and shine with this energizing coffee smoothie – packed with protein, fiber and caffeine to enjoy as a complete breakfast on the go. Don’t need the caffeine? Then just use decaf coffee.

light meal or nutritious snack

Overnight Oats

This is such a versatile recipe. Make a few different kinds, then stash in your fridge until you’re ready for a snack. Easy to take on the go (just remember a spoon!), and a great source of protein as well as healthy fat. You can also control the sweetness in these oats, which is a helpful bonus.

Apple donuts make a great vegan snack

Apple Donuts

This quick and fun snack uses apples as the base and the toppings are endless. Healthy snacks for weight loss don’t need to be carb free (and shouldn’t!). Fruit and vegetables are great whole food carbs that provide fiber. Pair them with a healthy fat like almond butter and then a yummy apple instantly turns into a filling snack.

pesto makes a great snack dip!

Homemade pesto + veggies

Just like hummus, pesto provides protein as well as healthy fat in a way that tastes great and encourages you to eat more veggies. Just choose your fav pesto recipe (I’ve got 5 to choose from!) then pair with fresh carrots, celery, broccoli, cauliflower, bell peppers, snap peas… any vegetables of your choice.

Almonds make a great healthy snack for weight loss

Tamari Almonds

This last recipe I keep in my purse to help curb the carvings. This is helpful when I’m out running errands or even sitting at my desk working. Check out the recipe below and let me know how your batch turns out- I love getting feedback on recipes, so I can keep making what you wanna eat.

I want to show you some SUUUUPER simple snack recipes that I often use to fight cravings and nourish my body. These snacks can be made ahead for the week (or month!) and should be ready to go whenever you need to grab one.

Healthy Snacks for Weight Loss

This healthy snack recipe is great when you're craving something sweet or salty. I like to keep a handful in my purse to encourage healthy eating all day long. 
4.92 from 36 votes
Pin Recipe Rate Recipe Print Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Snack
Cuisine: Plant-Based
Servings: 6
Calories: 152kcal
Author: Jen Hansard

Equipment

  • oven
  • mixing bowl
  • air tight container

Ingredients

  • 1 cup raw almonds
  • 2 tablespoons tamari
  • 1 teaspoon maple syrup
  • ground cinnamon, optional
  • cayenne pepper

Instructions

  • Preheat over to 350 degrees.
  • Mix almonds with tamari, which is a gluten-free soy sauce to satisfy any salty cravings.
  • Add in 1 tsp maple syrup and a dash of cinnamon to satisfy a sweet tooth.
  • Top with a dash of cayenne pepper if you’re craving something spicy or just want to curb your appetite until the next meal.
  • Stir together until well combined. 
  • Place on a baking sheeting lined with parchment paper and bake for 7 minutes at 350 degrees, or until lightly caramelized. 
  • Remove from oven and allow to cool before you storing in small air tight snack-size containers.  

Video

Notes

Feel free to change up the seasoning to satisfy your own snack attacks.  If you’re avoiding soy, swap in coconut aminos instead of Tamari.

Nutrition

Calories: 152kcal | Carbohydrates: 9g | Protein: 5g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Sodium: 2mg | Potassium: 202mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 1mg
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Your healthy snack questions answered

What is the best snack for weight loss?

To know whether your snack is going to benefit your body, ask yourself these questions: does it have a good healthy fat? How much protein does it contain? If there are carbs, how many are fiber? Is there added sugar or only natural sugar? These are all important components of a healthy snack.

What should I eat at night to lose weight?

Nighttime snacks should be lower in sugar and higher in protein, so that your blood sugar doesn’t drop or spike too much while sleeping. It should also be something light as heavy, greasy foods can keep you awake.

Is snacking healthy for me?

It can be! I like to use snacks to fuel my body, but they also gotta taste good. Reach for snacks with a good mix of protein, healthy fats, and whole food carbs to give your body the right nutrients. Most commercial snack food is missing one of these elements, and can lead to spikes or drops in blood sugar, the inability to focus, or sleepiness. Healthy snacks for weight loss are filling and should give you sustainable energy, better focus, and keep your blood sugar stable.

Is it bad to snack all day?

It really depends on what your snacks are, to decide if it’s going to fuel your metabolism. Often times, snacks are foods that have a longer shelf life, less nutrients and less water content. Even healthy snacks are cutting corners on your overall health. Meals are when we use the most fresh vegetables, fruits, grains and nutrient rich foods. Just like most things, balance is key. And snacks are here for the “gap zone”… yet aren’t a substitute for a nutritious fresh meal.

The key to weight loss success is having the right kind of snacks on hand that’ll satisfy your cravings, encourage weight loss, and pretty much put the HANGRY beast to bed. Oftentimes, we think we are hungry when we are not. Thirsty and hungry are two signals the body tends to mix up. So if I’m feeling hungry, I reach for a glass of water before I even toy with the idea of a snack. If I’m still hungry 20 minutes later, then it’s time to fuel up.

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7-DAY WEIGHT LOSS MEAL PLAN
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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82
  1. Sandra Trueman says:

    I’m loving all the information you are giving out, the smoothies and the Almond recipes look so good, I can’t wait to get started
    , Thank You
    Sandra Trueman

  2. Alicia says:

    I was blessed enough to discover this website and can’t thank you enough Jen for providing this much help/resources! Really shows your genuine desire to aid others. I recently started eating only from home for weight loss purposes – as eating out has been a nasty habit of mine – and I’ve been especially enjoying the recipes on the site.

    • Simple Green Smoothies says:

      Thanks so much for your kind words Alicia!! Way to rawk more plants and whole foods by eating at home!

  3. ankit says:

    I’m not that much of an internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road

  4. Kathleen says:

    Used cayenne… spicy good!

  5. Gigi says:

    I am so excited to have these yummy snacks on hand. I work for 4 Dr’s in this crazy pandemic.
    Thank you for sharing all these little blessings to encourage healthy eating ❤️

  6. Amanda says:

    I love having these healthy options on hand!

  7. Kat says:

    On a road trip, heading up I-75 and literally snacking on these almonds as I type this (don’t worry, I’m not the driver! lol). So yummy and will def keep me out of my kiddos stash of gummy bears while we drive. 🙂

  8. Kim says:

    Some of our favorite recipes are in this blog post! The muffins and apple donuts are the top 2 in our family!

  9. Erin says:

    I have a hard time eating plain nuts and seeds; this recipe is perfectly delicious and helps me get in some extra protein!

  10. Christian Berry says:

    DELICIOUS!

    • SGS Rawkstar Jess says:

      Glad you liked it, Christian! Thanks for your feedback. 🙂

  11. Suzanne says:

    Wow, I have bought Tamari Almonds before, but knowing that I made this recipe at home and know that there is only almonds and Tamari in it, is even better. Great snack for someone on the go all the time – packs easily into my backpack and will go anywhere. Even my colleagues love it when I bring these almonds to work. Highly recommended for someone looking for a healthy snack recipe!

    • SGS Rawkstar Carissa says:

      Yay!! So happy you love this healthy snack, thank you for your feedback!!!

  12. Amy says:

    I love the Tamari Almonds. I make a big batch and divide into small ready to go snacks. It is perfect when I am running out the door and need a snack.

  13. Roxy Fredrickson says:

    It’s almond and it’s easy. I liked them.

  14. Jana says:

    MMMMmmm Tamari almonds sound AMAZING!!! I’ll have to try my hand at these. I love whole, raw almonds and I’m happy munching on those, but I also love salty food.
    Thanks for a another great recipe!!

    • SGS Rawkstar Carissa says:

      It really is so delicious!!! A great change to raw almonds.

  15. Ronnie says:

    Love the idea… Have not made any yet I have to go to the store for the ingredients…. Can’t wait to taste them…

    • SGS Rawkstar Carissa says:

      Thanks Ronnie, I have a feeling you will leave these options!

  16. Christina says:

    Almonds are my go to snack, I buy my almonds at the bulk store. I am looking forward to amping them up with this recipe for a tasty and healthy snack.

  17. Cristina Hermenegildo says:

    Love it!!!!

  18. Daphne says:

    This snack helps so much with cravings. I also really love the honey nut trail mix, it disappears fast.

  19. Julie says:

    Almonds are one of my favorite snacks – thank you for sharing this healthy twist!

  20. Clare Skinner says:

    I love a crunchy green apple with almond butter tastes great

  21. Andrea Burke says:

    These hit the spot at Bear Creek Overlook in Victor, Montana! Savory, sweet and filling!!

  22. Julianne says:

    Thanks for sharing this. I am trying to figure out what to eat for a snack and this sounds good!

  23. Beverly Doucette says:

    These were very good, but I personally like the plain tamari almonds a bit more for salt cravings.

    • SGS Rawkstar Carissa says:

      Feel free to switch it up if you prefer the salty taste!

  24. Andy says:

    Hmmm…the salt hit me first, with a hint of spiciness and a slightly sweet aftertaste and of course the crunchiness of the almonds. Plain almonds get boring after a while and the pre-flavored ones are not so healthy. This was a good experiment and an incredibly quick and easy alternative. This also got my gears going about what other flavors I could try! Thanks again, I agree, having healthy snacks at the ready is clutch! 😉

    • SGS Rawkstar Carissa says:

      It really is clutch! These are my favorite snacks to have on hand. So easy and yet so delicious!

  25. SHEILA BETH LANGLAIS says:

    I love these almonds…. what a great snack…. I keep a small bag of them with me and much on them while I am busy in class. (Nursing school). I have been trying to eat healthy snacks… While my classmates are stuffing their faces with donuts or cupcakes, then hours later wishing they didn’t eat it. I am munching on my almonds. I like to munch while I am studying and this is a perfect snack to do that! Thank you Jen! Love them!

    • SGS Rawkstar Carissa says:

      Love that even though your classmates are eating donuts that you are sticking with these almonds. They really are so delicious and the prefect studying snack 🙂

  26. Theresa Centofante says:

    I love the mix of sweet and salty. It’s the perfect grab n go snack!

  27. Wendy Carr says:

    Almonds are definitely my go-to snack. These sound amazing! Can’t wait to try them.

  28. Lady says:

    Loves almonds, just get bored having them as a snack all the time. This is an easy way to add variety to a classic favorite!

    • SGS Rawkstar Carissa says:

      Yes, we are not into boring here at SGS! So we are excited that you are going to try this recipe out!!!

  29. Kathy Overstreet says:

    Quick and easy, tasty too! I have made these before – watching the video reminded me how much I love this snack. Will be making this week!!!! 🙂

    • SGS Rawkstar Carissa says:

      So happy our video helped remind you of these delicious snacks!

  30. Darlene says:

    I need to try this. Usually I have walnuts, mix nuts, almonds, cashews and a few others all plain.

  31. Jay says:

    Completely agree about needing more protein to satisfy hunger. Also, as you say, drinking a glass of water before you snack can help reduce hunger feelings. We can mistake hunger for thirst. We think we’re hungry, but our bodies actually are dehydrated.

  32. Susan Bricker says:

    I loved the Tamari Almonds and was pleasantly surprised by their good flavor and that they really did curb my appetite! What a great go to for the days I’m running errands and am needing a snack! Thanks so much for always providing the why behind what we should eat and great, delicious recipes!! You are a Rawkstar Jen!!!

  33. Jackie Santoro says:

    One word to describe this snack—DELICIOUS!
    The tamari and the maple syrup combined, make this snack a delight.
    I will be making a lot more to bring along on my hiking trip.
    Thanks!

  34. Christie says:

    I love nuts for snacking! Thanks for this recipe, it is nice to find a nut snack that isn’t sweet.

  35. Julia says:

    I had an apple and nut butter for a snack today. It was great!

  36. Karen says:

    Love this tip!

  37. Ashlyn says:

    Yummy!! These sound wonderful! I can’t wait to find some tamari to give them a try! Thank you so much for sharing!

  38. Laura says:

    I don’t know if I will like tamari but I sure want to give it a try. That’s a great idea to keep it in an airtight container and keep it in a purse or bag or in your car for THOSE times!! THANKS!!!

    • SGS Rawkstar Carissa says:

      You should definitely give it a try!! I love tamari and was worried about trying it at first too and now I love it!

  39. Sherry says:

    They are good. Almonds aren’t my fave but these are a tasty snack.

  40. Jasmine Phair says:

    I can’t wait to try this recipe! I struggle with snacking so much around 1 and 4 pm.

  41. Becca Leathers says:

    The tamari almonds are great! I subbed out coconut aminos for the tamari (GF and soy-free) and the turned out yummy. I’m going to try the warrior bars next. Thanks for the healthy snack ideas (snacks are my weakness too) and for all you do. I love all the great ideas and recipes from SGS.

    • SGS Rawkstar Carissa says:

      Thank you for your feedback Becca! We are so happy that you are enjoying these recipes and making them work for you.

  42. Annie says:

    The principle behind this was a bit of a revelation to me–fats and protein actually help fuel your day (and make you feel full), a real step away from the idea of low/no cal (no nutrient) snacks that I grew up with (in the ’70s and ’80s. Thanks!

    • SGS Rawkstar Carissa says:

      Hey Annie,

      We are so happy that this spoke to you and made sense on how to curb your appetite with healthy fats and proteins 🙂

  43. Nickie Ketcham says:

    I absolutely LOVE this recipe! I always love to have some sort of nuts on hand at home and these are delicious! I never thought of putting them in my purse for when I’m out and can’t get home before I get hungry. Totally gonna try that!

  44. Anita says:

    Thanks for sharing these snacks. I can’t wait to try them. Can you use an air fryer to make the Tamari Almonds?

    • SGS Rawkstar Carissa says:

      Hey Anita,

      You are welcome! So happy that you are enjoying our recipes. We haven’t used an air fryer for this but you should be able to!

  45. SGS Rawkstar Carissa says:

    I LOVE these snacks!! They help so much when I need something quick and easy. Plus so delicious!!!

  46. Kim says:

    The Warrior Bars are one of my favorite on-the-go snacks. I make them on the weekend, so they’re ready to go when we’re running out the door. #hellosummertime

  47. Amanda says:

    These are definitely my go-to!! They help so much when I’m hungry and running from kid activity to kid activity. #goodbyedrivethru

  48. Dani says:

    Oh… thanks so much for sharing this. I was JUST wondering how I can get some better snacks on hand. The kids always have tempting snacks in the cupboard and I find myself sneaking a few. I like these ideas (especially the tip about healthy fats and protein)!

    • SGS Rawkstar Carissa says:

      Thanks Dani! So happy this was helpful to you and can keep you from sneaking your kids snacks 🙂

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