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We’ve all been there: Hunger striking between lunch and dinner, a sudden craving for something sweet or salty, or the need for a quick energy boost before working out. The solution?
A small and satisfying snack that will hold you over without throwing your day out of whack. With processed snacks available everywhere you look, a quick between-meal nibble can turn into a calorie bomb.
These flavor-packed healthy snacks are all under 100 calories.
1. Chocolate banana
1/2 frozen banana dipped in 2 teaspoons dark chocolate chips, melted
2. Frozen grapes
28 grapes (about 1 cup), frozen for at least 2 hours
3. Honeyed yogurt
1/2 cup plain yogurt with 1 teaspoon honey and a dash of cinnamon
4. Mini PB&F
1 Fig Newton with 1 teaspoon peanut butter
5. Spiced orange
1 medium orange, sprinkled with cinnamon
6. Grilled pineapple
2 (1/4-inch thick) pineapple rounds (3 1/2-inch diameter), grilled or sautéed for 2 minutes or until golden
7. Berries and cream
1 cup blueberries with 2 tablespoons whipped topping
8. Stuffed figs
3 small dried figs stuffed with 1 tablespoon part-skim ricotta and sprinkled with cinnamon
9. Nuts and berries
2/3 cup blueberries sprinkled with 1 tablespoon slivered almonds
10. Dark chocolate
1/2 ounce (about 1 block or 3 squares)
11. Nut-stuffed date
1 medjool date filled with 1 teaspoon natural unsalted almond butter
12. Chocolate milk
6 ounces skim milk mixed with 2 teaspoons chocolate syrup
13. Cinnamon applesauce
1 cup unsweetened applesauce, sprinkled with cinnamon
14. Citrus-berry salad
1 cup mixed berries (raspberries, strawberries, blueberries, blackberries) tossed with 1 tablespoon freshly squeezed orange juice
15. Maple-pumpkin yogurt
1/2 cup plain yogurt mixed with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup
16. Chocolate pudding
1 (4-ounce) container sugar-free pudding
17. Chocolate-covered strawberries
7 strawberries dipped in 1 tablespoon melted dark chocolate
18. Tropical juice smoothie
1/4 cup each 100 percent pineapple juice, orange juice, and apple juice, blended with ice
19. Vanilla and banana smoothie
1/3 cup sliced banana, 1/4 cup vanilla Greek yogurt, and 1 handful ice, blended until smooth
20. MYO banana chips
1 small banana, sliced, dipped in lemon juice, and baked
21. Baked apple
1 small apple, cored, filled with 1 teaspoon brown sugar and a sprinkle of cinnamon, and baked until tender
22. Fruity waffles
1 toasted Kashi 7-Grain Waffle topped with 1/4 cup berries
23. Single s’more
2 graham cracker squares with 8 roasted miniature marshmallows and 1 teaspoon dark chocolate chips
24. Cinnamon graham crackers and peanut butter
2 graham cracker squares with 1 teaspoon peanut butter, sprinkled with cinnamon
25. Cereal and milk
2/3 cup crisped rice cereal with 1/3 cup skim milk
26. Milk and cookies
5 animal crackers with 1/2 cup skim milk
27. Warm spiced cider
6 ounces apple cider, sprinkled with cinnamon and nutmeg, warmed
28. Fruity soft serve
1 small frozen banana puréed into ice cream
29. Café latte
8 ounces steamed skim milk with 1 shot espresso
30. Fruit leather
2 no-sugar-added strips, like Stretch Island Fruit Co.
31. Maple-cashew pear
1/2 medium pear, sliced and dipped into a mixture of 1 teaspoon maple syrup and 1 teaspoon cashew butter
32. Protein chai
1 1/2 tablespoons hemp protein powder, 1/2 small frozen banana, and 1/2 teaspoon chai tea mix (from a tea bag) blended with 6 ounces water
33. MYO lemonade pop
6 ounces bottled lemonade, frozen in an ice pop mold or a small paper cup
34. Apple chips
1/2 cup unsweetened, such as Bare Snacks
35. Cucumber salad
1 large cucumber, sliced, tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar
36. Pistachios
25 kernels
37. Cheese and crackers
5 Kashi Original 7 Grain crackers with 1 part-skim mozzarella cheese stick
38. Spicy egg
1 hard-boiled egg drizzled with 1 teaspoon sriracha
39. Cheesy breaded tomatoes
2 roasted plum tomatoes, sliced, topped with 2 tablespoons breadcrumbs, and sprinkled with Parmesan cheese
40. Curried sweet potato
1 small sweet potato microwaved for 6 minutes and mashed with 1 teaspoon curry and salt and pepper to taste
41. “Cheesy” popcorn
2 cups air-popped popcorn with 1 tablespoon nutritional yeast
42. Guacamole-stuffed egg whites
1 halved hard-boiled egg, yolk removed, stuffed with 2 tablespoons guacamole
43. Grilled spinach and feta polenta
2 slices precooked polenta (look for the tubes in the grocery store) topped with 1 teaspoon feta cheese and 1 handful spinach
44. Soy edamame
1/3 cup boiled shelled edamame with 1 teaspoon soy sauce
45. Greek tomatoes
2 medium tomatoes, chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice
46. Shrimp cocktail
8 large shrimp with 2 tablespoons classic cocktail sauce
47. Smoked beef jerky
1 ounce
48. Cheddar and tomato soup
1/2 cup tomato soup with a sprinkle of shredded cheddar cheese
49. Sweet potato fries
1 light bulb-size sweet potato, sliced, tossed with 1 teaspoon olive oil, and baked at 400°F (about 200°C) for 10 minutes
50. Cucumber sandwich
1/2 English muffin with 2 tablespoons cottage cheese and 3 slices cucumber
51. Turkey roll-ups
2 slices smoked turkey, rolled up and dipped in 2 teaspoons honey mustard
52. Antipasto plate
3 pepperoncini, 1 (1/2-inch) cube cheddar cheese, 2 slices pepperoni, and 2 extra-large olives
53. Choco-soy nuts
3 tablespoons soy nuts with 1 teaspoon cocoa nibs
54. Mixed olives
8 large olives
55. Balsamic peppers
3 cups raw peppers, sliced, dipped in 2 tablespoons balsamic reduction
56. Cheesy roasted asparagus
6 spears, spritzed with olive oil spray, sprinkled with 2 tablespoons grated Parmesan cheese, and baked at 400°F (about 200°C) for 10 minutes
57. Carrots and hummus
12 medium baby carrots with 2 tablespoons hummus
58. Spinach and feta scramble
1 scrambled egg mixed with 1/2 cup raw spinach and 1 tablespoon feta cheese
59. Crunchy kale salad
2 cups chopped kale leaves tossed with 1 tablespoon balsamic vinegar and 1 teaspoon honey
60. Chickpea salad
1/3 cup chickpeas tossed with 1/4 cup diced tomatoes, 1 tablespoon sliced scallions, and 1 squeeze lemon juice
61. Grilled garlic corn on the cob
1 small cob of corn, brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil and grilled until tender
62. Bacon brussels salad
7 thinly sliced brussels sprouts mixed with 1 crumbled piece turkey bacon
63. Rosemary potatoes
1/3 cup thinly sliced cooked potato tossed with 1 teaspoon olive oil and 1 teaspoon chopped fresh rosemary
64. Spicy black beans
1/3 cup black beans with 1 tablespoon salsa and 1 tablespoon plain yogurt
65. Caprese salad
1 ounce (about the size of a hockey puck) fresh mozzarella with 1/3 cup cherry tomatoes and 2 teaspoons balsamic vinegar
66. Mini ham sandwich
2 slices honey-baked ham with 2 teaspoons honey mustard, rolled in 1 lettuce leaf
67. Lox bagel
1/2 whole-wheat mini bagel with 1 ounce (2 thin slices) lox
68. Kale chips
2 cups raw kale, stemmed, tossed with 1 teaspoon olive oil, sprinkled with salt, and baked at 400°F (about 200°C) until crisp
69. Dijon pretzels
2 pretzel rods with 1 tablespoon Dijon mustard
70. Crunchy curried tuna salad
2 ounces (about 1/4 cup) canned white tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and 2 chopped ribs celery
71. Wasabi peas
1/4 cup
72. Pumpkin seeds
2 tablespoons pumpkin seeds, spritzed with oil, baked at 400°F (about 200°C) for 15 minutes or until browned, and sprinkled with kosher salt
73. Pretzels and cream cheese
10 mini pretzel sticks with 1 tablespoon cream cheese
74. Chips and salsa
10 baked tortilla chips with 1/4 cup salsa
75. Triscuits and cottage cheese
3 Triscuits with 2 tablespoons 2% cottage cheese, sprinkled with freshly ground black pepper
76. Apple and peanut butter
1/2 medium apple, sliced and dipped into 1/2 tablespoon natural peanut butter
77. Apple and cheese
1/2 medium apple, sliced, and 1 light mozzarella cheese stick
78. PB & celery
1 medium (about 6 inches long) celery stalk with 1 tablespoon peanut butter
79. Cottage cheese melon boat
3/4 cup melon balls with 1/4 cup 2% cottage cheese
80. Carrot and raisin salad
1 cup shaved carrots with 1 1/2 tablespoons raisins and 1 tablespoon balsamic vinegar
81. Tropical cottage cheese
1/4 cup 2% cottage cheese with 1/4 cup each chopped mango and pineapple
82. Blue cheese-stuffed apricots
3 dried apricots with 1 tablespoon crumbled blue cheese
83. Rice cake and almond butter
1 rice cake with 2 teaspoons almond butter
84. Sweet and spicy pecans
5 pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon
85. Chocolate trail mix
8 almonds, 1 tablespoon raisins, and 1/2 tablespoon chocolate chips
86. Strawberry salad
2 cups raw spinach with 1 cup sliced strawberries and 1 tablespoon balsamic vinegar
87. Cacao-roasted almonds
8 nuts
