You may not expect cheese quesadillas to make a list of low-calorie snacks, but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.
Cottage Cheese & Canatloupe
Cottage cheese is a protein powerhouse, with Ā½ cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100. I personally donāt like cottage cheese but if you do.
Three Crackers With Cheese
Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.
When the munchies strike while youāre on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, theyāre rich in fiber and protein, which help keep hunger at bay.Ā
Six Whole-Grain Pretzel Sticks
For those who donāt like nuts, pretzels are just as convenient when youāre on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.
Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples ā they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.
Cheese-Stuffed Pita Pocket
Hereās one thatās easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with Ā½ ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.
A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. āItās very refreshing and very cold,ā Blake says. āThat slows down your ability to drink quickly.ā Snacks that take more time to finish are often more satisfying.
These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, youāll get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.
Ā¾ Cup Frozen Mango Cubes
You can buy these pre-packaged or make them yourself. Itās like having frozen candy. Itās a great way to get beta-carotene and fiber while satisfying your sweet tooth. A Ā¾ cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.
Eight Baby Carrots with Hummus
When youāre craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.
Apple Slices With Peanut Butter
Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure Ā¾ cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, donāt use more than 2 teaspoons of peanut butter in all.
Yogurt With Sunflower Seeds
Stir a teaspoon of sunflower seeds into Ā½ cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.
Nonfat Greek Yogurt with Honey
Greek yogurt is known for its extra-creamy texture and high protein content. Just Ā½ cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories. Ā The best part is, you may feel like youāre eating dessert.
Half a Baked Potato with Salsa
Microwave a baked potato for an easy snack thatās loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories ā keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.
Nonfat frozen yogurt is a healthy alternative to ice cream, and itās easy to find varieties with no added sugar. Try making a āFroYoā sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, youāre only looking at 84 calories.
Donāt let the high fat content in pistachios scare you off ā most of the fat is unsaturated or āgoodā fat. Eat 20 pistachios, and youāll only take in 80 calories and less than a gram of saturated fat. Plus, theyāre rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.
If youāre looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon youāll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.
Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say ālow sodiumā and check the calorie count.
1/3 Cup Dry Oat Squares Cereal
If youāre a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.
Grapes are loaded with water, which means that a just under a cup full is 100 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot. Theyāre great eaten fresh or frozen.
For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.
One Cup Jicama Sticks and Salsa
Jicama root is one veggie thatās often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.
Kale is an awesome source of vitamins A, C, and Kāplus calcium and fiber.
Donāt make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but theyāre also low in nutrients. Itās better to make your snacks work for you by delivering protein, fiber, or antioxidants.
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