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10 Healthy Weight Loss Snacks Recommended by Nutritionists

Natalie Krafft

Published in Weight Loss

8 min read

March 15, 2023
a homemade bowl of granola
a homemade bowl of granola

If your goal is to lose weight, you may have experienced cravings and hunger while trying to maintain a calorie deficit or even just to eat a healthier diet. When these cravings happen, having a few go-to healthy weight loss snacks on hand can be a great way to make sure you’re sticking to your diet.

Check out the Nutrisense Nutrition team’s favorite foods to snack on for anyone on a weight loss journey.


Our Favorite Nutritionist-Recommended Snacks To Help You On Your Weight Loss Journey

So what makes a healthy weight loss snack? Depending on your goal, you’ll probably want to look for a high-protein, high-fiber snack that will keep you satiated for longer and is less likely to cause a blood sugar spike.

Here are our favorite go-to snacks when you’re looking for a nutritious, low calorie snack to keep you full for longer and avoid overeating throughout the day!

1) Greek Yogurt and Nut Butter Bowl: Recommended by Randi Yow

a bowl of reek yogurt

This modified take on the peanut butter banana Greek yogurt bowl recipe by Fage is a great snack to enjoy in the mid morning or even late afternoon! The fresh fruit will be sure to satisfy your sweet tooth as well as add a few extra grams of fiber to your snack. Note that this makes more than one serving. 


  • 2 cups FAGE Total 2%
  • 1 tablespoon nut butter of choice
  • 1 banana, sliced
  • 1/2 mango, peeled, pitted, and cubed
  • ¼ cup blueberries
  • ½ cup pecans

Why Randi Loves This

Randi says, “If I am going to snack, I like to make sure I reach for some good protein that will help keep my glucose stable. Lately I have been on a Greek yogurt kick if I need a snack!

I use plain Greek yogurt and will drizzle nut butter over it and sprinkle some nuts on top, and sometimes I add in a sprinkle of flax or chia seed blend as well. If I want even more protein, I will add a scoop of cottage cheese in there too!”

2) Soft-Boiled Eggs: Recommended by Victoria Eaton

a soft boiled egg split in half

Eggs make for a great snack no matter what time of day it is. Here’s an easy guide to making soft-boiled eggs that turn out perfectly! If you prefer a firmer egg, you can leave them boiling a few extra minutes and make the same recipe with hard-boiled eggs.


  • 1-3 eggs
  • 6 quarts of water
  • Salt and pepper to taste
  • Cilantro, chopped

Why Victoria Loves This

Victoria says, “I love soft-boiled eggs! I mash two or three soft boiled eggs in a bowl and add salt, pepper, and cilantro. This is a high-protein, high choline, healthy snack that’s good for glucose, satiety, and the brain.”

3) Cottage Cheese Bowl: Recommended by Christie Borders

a savory bowl of cottage cheese

This cottage cheese bowl from the Almond Eater is a savory low-carb, high-protein snack that’s easy to customize to your liking. Top it with any fruits or veggies you have on hand and enjoy!


  • ½ cup cottage cheese
  • ¼ cup cucumber, sliced
  • ¼ cup grape tomatoes, sliced
  • ½ avocado, sliced
  • 1 tablespoon chives plus more to taste; chopped
  • Optional sprinkle of pumpkin or hemp seeds
  • Optional drizzle of balsamic vinegar

Why Christie Loves This

Christie says, “I love whipping up a bowl of cottage cheese with diced tomatoes and avocado, sprinkle of pumpkin seeds or hemp seeds and a drizzle of balsamic vinegar. This is an easy and filling snack combo that’s high in protein and calcium, and is sure to keep you full throughout the afternoon.”

4) Turkey Wrapped Pickles: Recommended by Marie Funk

turkey wrapped pickles

This turkey rollup recipe by Hungry Girl is a great low-calorie snack and even better, you can easily stock up on these ingredients at your local grocery store and have them on hand anytime during the week!


  • 2 slices low-sodium skinless turkey breast
  • 1 dill pickle spear
  • Optional dip: mustard (yellow, brown, or Dijon)

Why Marie Loves This

Marie says, “One of my go-to snacks is taking some quality deli meat turkey (like Applegate) and wrapping it around pickles. Add in a piece of cheese if you like or even try pairing it with a fresh apple or other fruit of choice!”

5) Homemade Granola: Recommended by Rebecca French

homemade granola on a baking tray

Often, granola may be loaded with added sugar and may not be as healthy as it seems. But this homemade granola recipe from Eating Bird Food is a great high-fiber snack and is full of healthy fats from the nuts. It only has 9 grams of sugar per serving.

If you desire further sugar reductions, you can always drop the added sweetener down a bit more. One thing to keep in mind here, however, is that nuts can be high in calories, so you’ll want to make sure to watch your portion sizes. 

You can also pair this granola with an additional source of protein such as cottage cheese or Greek yogurt!


  • 3/4 cup raw almonds
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup raw pecans
  • 1 cup raw walnuts
  • 1 cup unsweetened coconut flakes
  • 1 cup hemp seeds
  • 2 Tablespoons chia seeds
  • 1/3 cup melted coconut oil
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/4 cup maple syrup
  • Pinch of sea salt
  • 1/2 cup pitted and chopped Medjool dates

Why Rebecca Loves This

Rebecca says, “I love making homemade "nut based" granola in a little bit of almond or coconut milk with a few berries on top. The healthy fats and protein in the nuts keep me satiated until the next meal and I almost feel like I'm having a bowl of "cereal" which would otherwise spike my blood sugar!

6) Chomps: Recommended by Stephanie Etherington

someone holding chomps sticks

Chomps are individually packaged meat sticks that make for a quick, easy, and portable store-bought snack that’s easy to take with you on the go. Each stick is packed with nine to 10 grams of protein and contains no added sugars, and since they’re already pre-packaged, they can help with portion control!

Why Stephanie Loves This

Stephanie says, “My on-the-go snack choice is Chomps! These grass-fed meat sticks contain no additives, no sugar, and no nitrates or nitrites. These are the best snacks to take with you if you’re short on time and it’s a great way to sneak in more protein!”

7) Steamed Edamame: Recommended by Jordyn Wallerius

a bowl of steamed edamame

Steamed edamame comes ready-to-eat and is a great way to boost your daily protein intake, which can be beneficial for anyone on a weight loss journey. As a type of soybean, edamame is also a good source of fiber and is a source of plant-based protein.


  • Frozen edamame
  • Sea salt (optional topping)

Why Jordyn Loves This

Jordyn says, “I'm a big fan of keeping some frozen "steamer" bags of edamame on hand for the ultimate busy day snack. Just pop it in the fridge and sprinkle it with a little salt, and you're good to go when you need a little pick me up!”

8) Smoked Salmon Seaweed Wraps: Recommended by Andrew Sisisky

smoked salmon seaweed wraps

These smoked salmon nori wraps from Healing Autoimmune are a great source of nutrients like protein, iodine, potassium, vitamin B12, and vitamin C, and healthy fats. These are easy to customize to your liking, by adding in sliced bell pepper, coconut aminos, ginger, or any other filling of your choice.


  • 2 nori sheets
  • About 5 ounces of smoked salmon
  • 1 large avocado, thinly sliced
  • 1/4 carrot, peeled and thinly sliced into matchsticks
  • 1 green onion, sliced
  • Cilantro, to garnish

Why Andrew Loves This

Andrew says, “I love wrapping a seaweed wrap around smoked salmon and avocado slices. It tastes like sushi! You can even add an apple or banana on the side and you’ve got a tasty, balanced, and nutrient-dense snack.”

9) Homemade Hummus with Veggie Dippers: Recommended by Heather Davis

homemade bowl of hummus

This healthy, homemade hummus by Downshiftology only takes three minutes to make and can be stored in the fridge for anytime you’re looking for a quick snack. You can even chop up your favorite veggies of choice and keep them on hand to use as dippers!


  • 2 (15-ounce cans) chickpeas, drained with liquid reserved
  • ⅓ cup chickpea liquid, or more, as needed
  • ½ cup tahini
  • ¼ cup olive oil
  • 2 lemons, juiced
  • 2 garlic cloves
  • 1 teaspoon cumin
  • ½ teaspoon kosher salt
  • Sliced carrots, cucumbers, or red bell peppers for dipping

Why Heather Loves This

Heather says, "Hummus or bean dip with veggies can be another great snack option. My favorite veggie dippers are vitamin C-rich fresh sliced bell peppers, carrots, and cucumber slices. But you can also use celery or even a bit of jicama!"

10) Homemade Keto Trail Mix: Recommended by Heather Davis

a bowl of keto trail mix

This homemade trail mix recipe from Bake it Keto can be made in advance and kept on hand for when you need an afternoon snack. You can even sprinkle this mixture over a bowl of Greek yogurt for an added protein boost.


  • 1 cup brazil nuts, roasted or sprouted and salted
  • 1 cup pistachios, shelled, roasted or sprouted and salted
  • 1 cup macadamia nuts, roasted or sprouted and salted
  • 1/2 cup sugar-free chocolate chips (optional)
  • 1/2 cup unsweetened dried cranberries

Why Heather Loves This

Heather says, "Homemade trail mix can be a nice lower-carb snack option and is quick and easy to throw together at home! Just note that the sugar free chocolate chips in this recipe are optional, as they may have sugar alcohols that some people might experience a bit of digestive upset with. But you can test them out!"

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Heather Davis, MS, RDN, LDN

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.

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