A walk down the snack aisle can leave your head spinning. From new-to-the market snacks made from the vegetable du jour (cauliflower everything, we see you!) to front-of-package health claims like "low sugar," it can be hard to decipher what's actually good for you and what might just be really good marketing.
But your snacking habits can significantly impact your day. "Snacking is a good way to tame hunger if you're going more than four to five hours between meals," says Samantha Cassetty, M.S., RD. To build a satisfying snack that keeps you full between meals, aim to get a mix of protein, fiber and fat—or at least two of the three.
The 10 Best Healthy Snacks for Weight Loss, According to a Dietitian
Snacks are also an opportunity to "boost your intake of nutritious food groups, like fruits and vegetables, as well as key nutrients like fiber," notes Beth Stark, RDN, LDN, a registered dietitian and nutrition coach. While whole foods are a sure way to boost your nutrient intake, many packaged snacks can also contribute important nutrients and keep hunger at bay.
To help you stock your kitchens, we've pulled together some of the best dietitian-approved options to always have on hand.
1. Apple or Pear with Nuts or Nut Butter
This powerful combo is a popular go-to snack for several dietitians we interviewed—and for good reason. "Apples and pears contain fiber, especially if you eat the skin, and nuts are packed with a mix of plant-based protein, healthful fats and fiber, so they do a great job of satisfying your appetite while managing blood sugar," says Stark.
Almost any seasonal fruit provides similar benefits—and seeds like pumpkin or sunflower seeds can also be a good swap for nuts. Beyond the nutritional benefits, "unlike many trendy packaged snacks, an apple with nut butter is more reasonably priced," notes Stark.
Jennifer Lease, RD, owner of ChefGirl Nutrition LLC agrees, adding that they are "super convenient, readily available and easy to take on the go."
2. Popcorn
Craving something crunchy? "This high-fiber whole grain is the ultimate snack," says Kelsey Pezzuti, M.S., RD. "It's inexpensive, easy to prepare, and packs the perfect crunch."
Whole grain snacks like popcorn boost your fiber intake and add vitamins and minerals like B vitamins and iron. "Replacing refined grains with whole grains may also lower cholesterol, specifically low-density lipoprotein (LDL) and triglycerides," says Jody Bergeron, M.S., RN, BSN, CEN.
Popcorn is versatile and can be enjoyed as a sweet or savory snack. However toppings like butter, salt or caramel, especially in excess, can make this snack less nutritious. If you're making it at home, try our Everything Bagel Microwave Popcorn, Lemon Parm Popcorn, or for a sweet option, Cinnamon-Sugar Microwave Popcorn.
When buying packaged popcorn, look for options that are lower in added sugar (<4g per serving) and sodium (<200mg per serving) and use plant-based oils instead of butter for flavor. Lesser Evil and SkinnyPop are two brands that have great options.
3. Chickpeas
"Chickpeas are a great snack because they have a trifecta of nutrients for satisfaction: fiber, protein and slow-digesting carbs," says Sharon Palmer, MSFS, RDN, author of the award-winning book, The Plant-Powered Plan to Beat Diabetes.
A can of chickpeas is inexpensive and can be turned into multiple snack options. Roasted chickpeas satisfy a crunch craving—and, like popcorn, can be made sweet with cinnamon and maple syrup or savory with herbs or spices. "You can also include pureed chickpeas in dips, hummus and even as an ingredient in homemade bars," adds Palmer.
Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, also recommends snacking on a chickpea salad made with olive oil and vegetables.
Try our Roasted Buffalo Chickpeas or our Air-Fryer Crispy Chickpeas. You can also find roasted chickpeas in the snack aisle for an easy grab-and-go plant-forward snack.
4. Beet Chips
Perfect for dipping, beet chips are a great way to boost your veggie intake in a more fun way than raw vegetables. Beets are not only packed with fiber, B vitamins, vitamin C and potassium, but they also contain inorganic nitrates, which have been linked to a number of health benefits, including lower blood pressure and overall cardiovascular health, per a 2021 review in Food Science & Nutrition. Unlike many veggie chips and veggie straws—which are mostly made with potato starch and potato flour, with a little bit of powdered veggies that mostly provide color—beet chips are actually made with beets.
Find beet chips in the snack aisle or make our Beet Chips recipe at home.
5. Walnuts
Need an afternoon mood boost? Grab a handful of walnuts. A 2019 study in Nutrients showed walnut eaters might have lower rates of depression and a 2021 study in the Annals of Medicine suggests they may improve your mood.
While all nuts and seeds make a healthy snack, "walnuts stand out because they're the only tree nut that is an excellent source of the omega-3 fatty acid ALA," says Cassetty. They also contain fiber and protein, providing all you need to stay satisfied between meals.
Cassetty recommends making trail mix with walnuts and dried fruit. If you crave chocolate in the afternoon, Lauren Manaker, M.S., RDN, LD has you covered with one of her favorite snacks—walnuts dipped in dark chocolate (yes, please!). "Since both walnuts and chocolate contain magnesium, this is a great treat that also supports your bone health and mood," says Manaker.
6. Cottage Cheese with Fruit or Vegetables
An often pushed-aside dairy product, cottage cheese is a healthy and satisfying snack. It's packed with protein and is a good source of calcium, B vitamins and selenium. It is, however, relatively high in sodium, so consider how it fits into the rest of your day. In other words, if you choose cottage cheese as a snack, choose a lower-sodium option for one of your meals.
While the high protein content already helps fill you up, full-fat cottage cheese may be even more filling because fat can slow digestion. Some research, like a 2021 review in PLOS Medicine, suggests that dairy fat may not be as problematic for heart health as other saturated fats, but it's still recommended you account for it in your daily allotment or choose the low-fat options.
To build a balanced snack, pair cottage cheese with fruit or vegetables—like with our Cottage Cheese Salad. It can also be used to boost the protein content of dips, like in our Creamy Spinach Dip.
7. Energy Bars
Bars make the perfect grab-and-go snack for busy days. But not all bars are created equal—many bars masquerading as healthy can deliver as much sugar as a candy bar.
Whether you make them yourself or buy them, choose ones that are made mostly from whole foods, contain 5g or less added sugar and a mix of protein, fiber and healthy fats.
If you want to make your own, try EatingWell Energy Bars or
7 Protein Bars You'll Actually Enjoy Eating
8. Greek Yogurt
You may only think of yogurt for breakfast, but it makes a great snack, too. "It's filling because it's high in protein and it also contains calcium," notes Young. Lease likes to pair her yogurt with nuts or seeds for some healthy fat.
And Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, recommends pairing plain Greek yogurt with frozen berries. "The juice from the fruit, when melted, naturally sweetens the yogurt."
Beyond your typical yogurt parfait, use plain Greek yogurt to make either sweet or savory dips and pair it with fruit, vegetables or whole-grain crackers.
9. Popsicles
In the warmer months, there are few things more refreshing than a popsicle. Popsicles can boost hydration and, if made with fruit juice, add important nutrients like vitamins, minerals and antioxidants to your day.
Manaker makes her own with 100% orange juice (yes, that's it!). "It's a no-added-sugar snack that satisfies my sweet tooth while also giving me a boost of vitamin C, folate, thiamin and a slew of other nutrients," says Manaker.
Making your own is incredibly easy and fun to get creative in the kitchen (get the kids involved, too!). The flavor combos are limitless. For inspiration, check out our healthy popsicle recipes. Popsicles may not be as filling as some other snacks, but they're fun to eat and can be a great choice for hot days.
In the freezer aisle, look for options with 100% fruit juice containing little to no added sugar.
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Pictured Recipe: Chia Seed Pudding
10. Chia Pudding
These tiny seeds have big health benefits. Just one ounce of chia seeds (about 2 tablespoons) contains 9 grams of unsaturated fat (including some omega 3s), 11 grams of fiber, 4 grams of protein, plus calcium, magnesium and phosphorus, along with many antioxidants, per a 2019 review in Nutrients. The powerful plant compounds found in chia seeds combined with their high fiber content may also help balance blood sugar, promote gut health and reduce risk for cardiovascular disease, per a 2021 review in the African Journal of Food Science.
Chia seeds create a tapioca pudding-like texture when mixed with liquid, making them a snack that can feel like dessert. There are dozens of flavor combinations, so get creative or try one of our favorites, such as Chai Chia Pudding, Apple Cinnamon Chia Pudding or Mango Coconut Chia Pudding.
The Bottom Line
Snacks can be a part of a healthy diet, whether making your own or picking up something store-bought. Choose options made primarily from whole foods, pair foods that include protein, fiber and fat, and limit added sugar and salt to stay energized between meals while also reaching your wellness goals.
