Trying to lose weight does not necessarily mean sacrificing snacks. The right kind of snacks can actually help you lose weight. The best weight-loss snacks boast filling fiber, protein, and other essential nutrients, such as bananas and peanut butter.

Finding healthy snacks is essential to any weight-loss plan. Healthy snacks help keep you full between meals, which prevents overeating and weight gain.1 Here are several of the best weight-loss snacks, with both make-your-own and store-bought ideas. Each snack is full of good-for-you nutrients, and will make you feel like your diet is about anything but deprivation.

1. Bananas and Peanut Butter

Research has found that eating peanuts benefits triglycerides and other fats in your blood and promotes healthy weight loss.2 Bananas are a source of potassium, an essential nutrient that aids nerve and muscle function.3 Eating one banana will not fully meet your daily potassium needs, but it will get you off to an excellent start.

Spread a tablespoon of peanut butter onto a banana. The carbs will give you a quick mood and energy spike, while the protein will keep your energy going for hours. Check the list of ingredients on the label when you purchase peanut butter. Sometimes, you will find added oils or preservatives.

2. Greek Yogurt With Raspberries and Honey

The fiber, healthy fat, and protein mix will relieve afternoon slumps. Greek yogurt has double the amount of protein than regular yogurt.4Research has found that high-protein diets help keep you full for long periods.5 Top your Greek yogurt with raspberries for fiber, which adds bulk to your diet.67 Honey provides a natural sweetness.

This treat is easy to make on your own: Combine a single-serving container of Greek yogurt, one cup of raspberries, and a half-tablespoon of honey.

3. Grapes and Walnuts

Purple grapes contain anthocyanin, a pigment that research has linked to weight loss. You can find anthocyanin in blueberries, mulberries, and strawberries.8 Some evidence suggests that walnuts help promote weight loss in people who are overweight. Walnuts may benefit your blood pressure and LDL (“bad”) cholesterol.9

Grapes are juicy and naturally sweet, and walnuts are hardy and filling. Snack on one cup of grapes and a handful of walnuts for a powerful mix of fiber, healthy fats, protein, and natural sugars.

4. KIND Bar

The KIND Healthy Grains Bar contains whole grains like amaranth, buckwheat, millet, oats, and quinoa.10 Whole grains provide filling fiber that helps reduce the risk of heart disease, diabetes, and stroke.11

Enjoy a KIND Bar as a grab-and-go snack. A serving size is one bar, which has 150 calories. These KIND Bars are gluten-free, making them a good option for people with Celiac disease or gluten intolerance.10

5. Edamame Hummus

Edamame hummus is a source of soybeans. Soybeans have fiber and protein that keep you full for long periods.12

Try pairing edamame hummus with buckwheat crackers if you are craving chips and dip but want a healthier fare. Some evidence suggests that buckwheat helps protect against gallstones, high blood pressure, heart disease, and obesity.13

6. Wheat Thins and Cottage Cheese

Cottage cheese is a source of dairy, which may help with weight loss. Research has found that increasing your dairy intake may help you lose fat without sacrificing your lean muscle mass if you are cutting back on calories.14

Dip 10 Wheat Thins in a one-half-cup serving of 2% fat cottage cheese, which provides about 11.5 grams of protein, or enjoy them side-by-side.15The fat combined with the protein will keep you full until mealtime.

7. Mediterranean Hummus Tray

Cucumbers, hummus, and olives are all high in fiber and low in fat, and they pair perfectly for a snack that feels like a meal. Cucumbers have a high water content to help you keep hydrated and full for long periods.8Hummus helps manage weight, protects against heart disease, and regulates blood sugar and insulin.16 Olives may not directly help you lose weight but are high in monounsaturated fat, which helps protect against heart disease and inflammation.17

Include one cup of cucumber slices, four tablespoons of hummus, and about four kalamata olives in your spread. Though, keep in mind that olives are high in salt. Stay mindful of your olive consumption if you are following a low-salt diet.17

8. Oatmeal and Blueberries

Oats are good any time you need a hearty treat. Oats are full of fiber and help regulate blood sugar to keep your energy up. Oats help reduce your body fat, body weight, and waist-to-hip ratio.18 Add some blueberries for a kick of fiber, natural sweetness, and vitamin C.7

Try a packet of plain, microwaveable oatmeal topped with one cup of fresh or frozen blueberries. The U.S. Department of Agriculture advises people assigned female at birth to eat 1.5 to two servings of fruit daily and people assigned male at birth to eat two to 2.5 servings.19

9. Rhythm Kale Chips

Rhythm Superfoods Kale Chips have a flavor similar to potato chips without all the fat. Kale is a low-calorie, filling snack that helps manage your body weight.20 Kale also packs antioxidants like vitamin C, which helps reduce inflammation and protects against some illnesses. Kale is high in fiber, which may reduce your risk of becoming overweight.21

Two cups of raw kale provides about 50 calories and 4.5 grams of filling fiber.20 Try making your own kale chips. Remove the stem, wash and dry your kale, then slice it into thin strips. Toss the kale with olive oil, pepper, and salt, then place them on a roasting pan. Roast them in the oven at 275 degrees for 20 minutes or until the kale is crisp.20

10. Apple Slices and Cheese

Apples are a source of filling fiber, making it a good snack option for weight loss. One cup of sliced Gala apples has about 2.5 grams of fiber.22 Research has linked eating cheese to a lower risk of heart disease. A review published in 2019 found that cheese may even protect against type 2 diabetes.23

Experiment with your favorite apples and cheeses. Try a Gala apple with a half-inch slice of sharp cheddar cheese if you are unsure where to start.

11. Cheerios and Soy Nuts

The American Heart Association has Heart-Checked Cheerios. The Heart-Check program encourages you to incorporate foods into your diet based on their nutritional value, such as cholesterol and fat content. Heart-Checked foods have heart health benefits.24 Soy nuts help improve blood pressure, reduce inflammation, and regulate blood sugar.25

Put one quarter-cup of roasted, salted soy nuts and one half-cup of Multigrain Cheerios together, then shake them up. The sweet and salty combo makes for a delicious snack that is a source of fiber and protein.

12. Pear Slices with Almond Butter

Pear slices and almond butter make a healthy, tasty treat. Pears are naturally sweet and boast fiber and water that help keep you full for long periods. Research has found that pears are a source of disease-preventing antioxidants.26 Some evidence suggests that almonds lower mean body and fat mass and promote gut health.27

Slice up one pear. Add a side of one tablespoon of almond butter for the perfect carb and protein combination.

13. Turkey Rolls

Experts advise eating lean protein sources like turkey for people trying to lose weight.28 Some evidence suggests that turkey helps reduce the risk of type 2 diabetes in people with overweight or obesity.29

Roll up five slices of turkey with one cup of sliced red peppers and two teaspoons of mustard. This mini meal packs about 115 calories.303132

14. Hardboiled Egg

A hardboiled egg is high in protein that helps curb your appetite and keep you from reaching for something less-than-healthy. Research has found that a high-protein diet with whole eggs might maintain lean muscle mass while helping you lose weight.33

Save yourself some time by prepping a bunch of hardboiled eggs at once. You can store them in the fridge for a quick hunger fix and a high-protein snack.

Is Snacking Healthy?

Snacking can be healthy and an essential part of any weight-loss program. Snacks that boast fiber and protein can boost energy and reduce hunger.1Try eating various snacks, including fruits, vegetables, and whole grains, to get essential nutrients.

Aim to eat your meals or snacks every three to four hours to help support your metabolism, the process of converting energy from food that your body uses to function.34 A healthy metabolism can support fat-burning and weight loss.35

Not all snacks promote weight loss. Still, the key is moderation.1

Is It OK To Snack at Night?

Some evidence suggests that snacking at night promotes weight gain, which might increase your risk of heart disease, diabetes, and becoming overweight. In contrast, a review published in 2015 found that eating small servings of low-energy, nutrient-rich foods at night is OK.36

Here are some tips for choosing healthy snacks at night:1

• Avoid eating from the bag: Instead, fill a bowl or plate with the appropriate serving.
• Limit the added sugar you eat: Opt for snacks full of fiber and water, which often have fewer calories and help keep you full longer than sugary snacks.
• Make a note of the serving size: Try to eat enough calories to satisfy your hunger.
• Opt for whole foods: Fruits, low-fat dairy, vegetables, and whole grains have essential antioxidants, fiber, minerals, and nutrients.

A Quick Review

Dieting to lose weight does not have to mean forgoing delicious snacks. Sink your teeth into these healthy snacks to stay full while shedding fat. These bites will delight your taste buds, and they have the potential to help you meet your weight-loss goals. These snacks might offer additional health benefits, such as lowering the risk of heart disease and type 2 diabetes and reducing inflammation.