The Best Healthy Snacking Ideas for Weight Loss
Whether you’re just getting started on a full-blown weight loss journey or you’re trying to drop a few final pounds, knowing what to do for the best success can be a bit intimidating. Snacking, in particular, can feel like a really complicated subject. Will any snacking work against your goals, making it harder for you to lose the weight you’re trying to lose? Or can you find a way to strike a balance between over-indulging throughout the day and feeling out of control because you’re so hungry before bed?
The good news is that if you choose the right kinds of snacks, snacking during the day can actually work in accordance with the rest of your efforts and help you stay more consistent while losing weight. The secret? Picking snacks that are higher in protein and fiber to help you keep your blood sugar stable and keep cravings to a minimum. Picking things that you actually enjoy eating can also help.
Here, I’m sharing some of my favorite healthy snacks for weight loss. It’s a combination of recipes from my site and some low-effort favorites that can be helpful to keep on hand (especially for when you’re on the go). I’m also sharing a bit about why I love protein for weight-loss snacking and how snacking can actually help you when you’re trying to lose weight.
Let’s get into it.
Why Protein-Rich Snacks Are Your Best Bet If You’re Trying to Lose Weight
If you’re trying to lose weight, you probably know that prioritizing protein and fiber during meals can help you reach your goals, but those kinds of things can help when it comes to snacking as well.
Protein can help you feel fuller for longer, keep you from snacking mindlessly, build (and support) lean muscle, and keep your blood sugar more stable over time, which can help reduce cravings and overeating.
How Snacking Can Actually Help With Weight Loss
You might think that snacking between meals is something you always want to avoid when you’re trying to lose weight, but that’s not necessarily true. If you snack thoughtfully and intentionally, it can actually be one of the tools in your weight management arsenal.
Here’s how it can help instead of hurt:
Keep you from getting too hungry between meals
If you wait too long to eat between meals, you might find yourself overeating later on that day. If you make a bit of time for a snack before you get extremely hungry, your hunger levels can stay more stable, meaning you’ll eat in a more balanced way at your next meal rather than inhaling everything in sight.
Keeps cravings in check
Notice that you have more cravings when you stop snacking? That’s not super surprising because when your blood sugar is peaking at meals and dipping low when you wait too long to eat again, you’ll often experience more frequent cravings. Eating a high-protein (and macro-balanced) snack can help keep your blood sugar level, meaning fewer sudden urges to eat less healthy things.
Helps to control your portions at meals
If you eat a protein-rich healthy snack between meals and never allow yourself to get super hungry, you’ll likely feel a bit more in control at mealtimes. Because you’re not experiencing extreme feelings of hunger, you’ll be able to eat until you’re satisfied and then stop, rather than eating until you feel stuffed (and then feeling bad later).
Helps make weight loss more sustainable
If you restrict your calories, you can lose weight, but keeping the weight off (and losing it in a way that supports your overall health and wellness) is more about sustainability than a quick fix. Establishing systems and routines that help support slow and steady weight loss over time can help ensure that you keep that weight off for the long-term. Keeping easy, healthy, and satisfying snacks on hand can help make it easier for you to stay consistent with your nutrition plan without feeling deprived.
Can help support building and maintaining lean muscle mass
Healthy, high-protein snacks can help support your muscles, particularly when you also pair them with strength training (and other forms of activity). The more lean muscle you have, the better your metabolism will be able to function, so this can really help you reach your goals over time.
Savory High-Protein Snacks for Weight Loss
Cheeseburger Egg Rolls
Sometimes you just want a little comfort food. These Cheeseburger Egg Rolls will help you stay on track, but still make you feel like you’re indulging. Packed with protein and super satisfying, these crispy, cheesy egg rolls will stick with you way longer than chips, pretzels, and other salty snacks.
Pizza Roll-Ups
All you need is 10 minutes and an oven or air fryer to make this easy recipe. If you’re craving pizza, opt for these easy roll-ups. High in protein, easy to keep portion sizes in check, and more balanced than your usual pizza night order, they’re the perfect way to keep yourself from feeling deprived, but still sticking to your goals. Pair them with raw or roasted veggies or a simple side salad for a more complete meal.
Stuffed Mini Peppers
Just because you’re watching your weight, that doesn’t mean you want to miss out on Game Day snacks! Make a batch of these creamy, crunchy, cheesy stuffed mini peppers. With their protein-rich filling and relatively low calorie count, these are the perfect snack. Everyone is sure to love them, weight loss journey or not.
Whipped Feta Dip
Creamy, tangy, and high in protein (thanks to the double whammy of Greek yogurt and feta), this dip is going to be one of your new favorite snacks to take to a party or enjoy at home. Serve it alongside fresh, crunchy veggies or whole-grain crackers for a fancy-feeling, satisfying snack that’s still balanced and macro-friendly.
Sushi Dip (Tuna Recipe)
Love sushi, but not sure how to best enjoy it while you’re on a weight loss journey? This dip is the perfect solution! This tasty snack has all of the flavors of sushi you love, without the rice and other calorie-laden additions. High in protein, incredibly quick to make, and super satisfying, it’s a recipe you’ll reach for over and over again, whenever the sushi craving strikes.
High-Protein Breakfast Muffins
These savory muffins are great for breakfast, sure, but don’t let the name fool you, these work just as well for a snack as they do for breakfast. Filling, balanced, and high in protein, they’re the perfect choice for busy days or anytime you need a quick and filling snack or breakfast.
Sweet Protein Snacks For When You’re Trying to Lose Weight
Protein Cookie Dough
Cookie dough? While trying to lose weight? You bet. This portion-controlled, protein-packed cookie dough recipe is a great way to indulge a bit without feeling like you’ve completely abandoned your goals. It’s everything you love about cookie dough, but made in a way that helps support your overall health and wellness journey.
High-Protein Apple Muffins
Naturally sweetened, high in protein, gluten-free, and portable, these apple muffins are the perfect mid-morning or mid-afternoon snack, wholesome dessert, or even a quick and easy grab-and-go add-on for breakfast.
Lemon Blueberry Protein Muffins
Light and fresh, sweet, and packed with protein, these spring-y muffins are great for breakfast, midday snacks, or anytime you’re craving something sweet that will also keep you full.
Matcha Chia Pudding
Chia pudding is a great weight-loss snack or meal-prep breakfast. The combination of protein, fiber, and healthy fats can help keep you full and fueled and since it needs to sit for a bit, it’s a great option for making ahead of time and having prepped and ready for the week ahead.
Gingerbread Granola
This homemade granola gets a higher-protein twist (but without going too heavy on the sugar or sweetener). Make this easy snack ahead of time and you’ll have some to sprinkle on yogurt or chia pudding, or just eat by the handful whenever you need a quick, easy, and protein-packed snack.
The Best Snacks for Weight Loss to Keep On Hand
I love these high-protein, healthy snacks for weight loss because they’re easy to make or to meal prep, but sometimes you just need something lower effort. Whether you’re going through an especially busy time at work, your kids have tons of activities, or you’re just feeling a bit run down and need something that’ll be easier on you while keeping your energy levels up, these simple snacks will keep you full and satisfied and fit seamlessly into your overall routine.
Remember, aim for protein, fiber, and healthy fats for snacks that stick with you and help you meet your weight loss goals.
High-Protein, On-the-Go Healthy Snack Ideas for Weight Loss
Some of these snacks even come in individual packages so they're easy to portion out:
Plain Greek yogurt with a sprinkle of granola or chia seeds
Low-fat cottage cheese with berries or sliced cucumber
A protein bar with good ingredients and solid protein content
Hard-boiled eggs (store-bought is totally fine, no need to figure out how to hard-boil perfectly if it stresses you out)
String cheese or mini cheese rounds paired with fruit
Tuna or salmon packets with whole-grain crackers
Hummus or whipped feta with raw veggies (like celery sticks or baby carrots!)
Apple or banana with nut butter
Protein shake, fruit smoothie with protein, or ready-to-drink protein beverage
Chia pudding (made ahead of time)
Dark chocolate paired with natural peanut butter or almond butter and fresh fruit or whole grains
Make-your-own trail mix with nuts, dried fruit, seeds, and the like
The Best Times to Reach for These Healthy Options
Easy, low (or no!) prep snacks are a good choice for:
Busy workdays
Travel and errands
Pre- or post-workout fuel
Late-afternoon hunger that sneaks up fast
Keeping some quick snacks on hand can make it much more likely that you’ll reach for options that align with your health goals instead of whatever unhealthy snacks might be available. Staying (generally) consistent over time is the best way to lose weight and keep it over.
What to Look For in Protein Bars When You’re Trying to Lose Weight
Protein bars can be super helpful if you’re looking for a snack, but they’re not all the same. Some are better than others, particularly if you have specific goals. We created a guide with some of our favorite protein bars for weight loss so you know how to navigate the protein bar aisle when you’re looking for something to keep on hand for travel days, busy afternoons, or anytime you’re dealing with a snacking emergency.
FAQs
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There are plenty of snacks that are great choices if you’re trying to lose weight. Aim for things that are high in protein, low to moderate in calories, with some fiber or healthy fats if you’d like, and filling enough to keep you from overindulging later on. Opt for something like dips made with Greek yogurt or cottage cheese, protein muffins, egg bites, and the like. They’ll keep your blood sugar more stable and your cravings and hunger in check.
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You don’t have to, but if you eat them strategically, they can help you in your efforts. Eating the right snacks in the right amounts can help keep you from getting extremely hungry (which can lead to overeating), minimize cravings, and make weight loss more sustainable, particularly if you’re fasting as part of your weight loss meal plan.
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Yes, they are! If the snack you’re eating is balanced with protein and fiber, it can be a great choice while losing weight. Chia pudding, high-protein muffins, and even protein cookie dough can all work well within a weight loss plan.
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If you’re on a weight loss journey, you’ll want to avoid snacking on low-protein snacks, high-sugar snacks, or anything that’s easy to overeat quickly without feeling full. These kinds of snacks won’t fill you up, leading you to experience hunger again soon after eating.
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Some protein bars are a good choice, but some of them really aren’t. Look for protein bars with good protein content and calories, plus minimal added sugar. Want more guidance? See our post on Best Protein Bars for Weight Loss.
Healthy snacking is really all about eating and snacking strategically. When snacking, choose for things that are high in protein, well-balanced, and super satisfying so that you’re less likely to feel deprived or overeat later on. These snacks fit into a realistic, sustainable approach to weight loss so that you can feel good about what you’re eating and meet your goals.
