Healthy Snacks for Weight Loss

healthy snack for kids

Whenever I fall off the “healthy eating wagon”, it comes down to snack time. Healthy snacks for weight loss are a priority for me— because once I’m hungry, it’s over.

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

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

Can you relate?

This is how we’ve been trained to fuel up our body in a crazy busy world — last minute and convenient. Yet it’s not gonna get us the body we were meant to have. A strong, energetic body takes snack fuel that is nutrient rich. We have to make a plan and be ready for anything thrown at us.

That’s where healthy snacks for weight loss come into the picture.

What snacks are good for weight loss?

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.

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.

Studies have shown that the “act of snacking” doesn’t boost your metabolism (source), yet you can be a conscious snacker and use ingredients that do benefit your metabolism to help you achieve your weight loss results.

Snaccident Quote | Healthy Snacks for Weight Loss

A healthy snack choice has to meet these two criteria:

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

Contain 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.

Green smoothie as a healthy snack |  Jen Hansard

What snacks are good for weight loss?

  1. Tart : Green apple with almond butter
  2. Carby : Warrior Bars w/ almond butter and honey.
  3. Sweet: Green smoothie (8oz)
  4. Salty: Tamari almonds (recipe below)

If you’re not able to have your own snack on hand, some healthy options at most grocery stores are: trail mix, roasted nuts, granola bars, chia + fruit bars, almond butter, etc. Just make sure there’s no added sugars to cause you to overeat. 🙂

Now I want to show you how to make a SUUUUPER simple snack recipe that I keep in my purse to help curve the carvings. This is helpful when I’m out running errands or even sitting at my desk working.

All of the ingredients for this super simple snack recipe, plus other healthy snack options like the ones listed above are all available at Thrive Market. Have you shopped with them yet? Thrive is an online membership-based market. They are on a mission (like us!) to make healthy living easy for everyone. We really like that you can easily shop by 70+ diets and values like keto, paleo, gluten-free, vegan, non-GMO, fair trade certified, BPA-free, and more. Plus the people at Thrive are just really good folk. They give away free memberships to those in need and provide grocery stipends to families in financial crisis. I think that’s something we can all get behind. Click here to join today.

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon

Healthy Snack for Weight Loss

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 1 cup 1x
  • Category: Snack
  • Method: Baking
  • Cuisine: American
  • Diet: Vegan


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. 



  • 1 cup raw almonds
  • 2 tablespoons tamari
  • 1 teaspoon maple syrup
  • Dash of cinnamon (optional)
  • Dash cayenne pepper


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


Feel free to change up the seasoning to satisfy your own snack attacks.

Keywords: savory roasted almonds

I hope I’ve inspired you to keep some healthy snacks on hand after watching this video. Trying to lose weight is not easy, but having the right tools makes all the difference.

Tags: , , ,    /   Categories: Health Benefits, Plant-Based Diet, Plant-Based Snacks, Recipes 

By: Jen Hansard | Updated: 6.14.2019 | COMMENTS: 60


Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Christian Berry says:


  2. 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!

  3. 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.

  4. Roxy Fredrickson says:

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

  5. 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!!

  6. 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…

  7. 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.

  8. Cristina Hermenegildo says:

    Love it!!!!

  9. Daphne says:

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

  10. Julie says:

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

  11. Clare Skinner says:

    I love a crunchy green apple with almond butter tastes great

  12. Andrea Burke says:

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

  13. Julianne says:

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

  14. Beverly Doucette says:

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

  15. 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!


    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 🙂

  17. Theresa Centofante says:

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

  18. Wendy Carr says:

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

  19. 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!!!

  20. 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!!!! 🙂

  21. Darlene says:

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

  22. 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.

  23. 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!!!

  24. 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.

  25. Christie says:

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

  26. Julia says:

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

  27. Karen says:

    Love this tip!

  28. 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!

  29. 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!

  30. Sherry says:

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

  31. Jasmine Phair says:

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

  32. 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.

  33. 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 🙂

  34. 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!

  35. 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!

  36. SGS Rawkstar Carissa says:

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

  37. 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

  38. 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

  39. 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 🙂

the latest recipes

These are the go-to books, smoothie swag and guides for making tasty green smoothies and plant-powered meals.

Helpful Wellness Products
The BEST Green Smoothie Ever?

Yep! The #1 rated green smoothie recipe according to Google & our rawkstar community is this green gem! Kids, adults, dogs, chickens, and grandparents have all taste tested it and agree: it's the best.

Top 7 green smoothie recipes ever!
Let us know what you think!
autumn flavors
Artboard 3

Discover exactly how to eat to lose weight, gain energy + boost your immune system, naturally.

For 21 days, you'll embrace an autumn-inspired  plant-based whole foods diet packed with smoothies, hearty snacks and soul-comforting meals. This is unlike any other cleanse out there— and that's why you get lasting results!


I lost 10 pounds over the 21 days and I was never hungry! —Carrie Eichens