Quick, healthy snacks are key to staying fueled and keeping your energy levels up, whether you’re busy at work or watching an intense game. But it’s easy to get into a snack rut or to forget to pack a snack, which can make less healthy options tempting. To prevent that, I’ve pulled together 30 of my favorite “clean” snack options, meaning they use minimally processed ingredients, keep added sugars in check, and avoid many of the chemicals, colorings and additives often found in highly processed snack foods.
All 30 snacks are 150 calories or less and can either be packed ahead of time or prepped in less than five minutes, handy whether you’re running out the door or getting ready to watch the Oscars. No matter what you’re craving — sweet, salty, crunchy, or savory — there’s a snack for you!
SAVORY SNACK IDEAS FOR 150 CALORIES OR LESS
Pesto Cottage Cheese With Baby Carrots
Give cottage cheese a Mediterranean spin by stirring ½ Tbsp. jarred or refrigerated pesto sauce into ½ cup 2% reduced-sodium cottage cheese. Serve with 10 baby carrots or use the cottage cheese as a dip for the carrots, and you’ll pack in a serving of vegetables and dairy.
NUTRITION FACTS: Calories 147; total fat 5 g (saturated fat 2 g); cholesterol 5 mg; sodium 412 mg; total carbs 11 g (dietary fiber 2 g, total sugars 8 g, added sugars 0 g); protein 11 g
Rosemary-Lemon Popcorn
An unexpected whole grain, popcorn fills you up and is a blank canvas for almost any type of flavor and seasoning. When you’re looking for something different, try this citrus-herb combo: Combine 2 tsp. olive oil, 2 tsp. rosemary, ¼ to ½ tsp. lemon zest, and a dash of garlic salt in a small microwave-safe bowl. Heat 20 seconds, then drizzle over 2 cups air-popped popcorn.
NUTRITION FACTS: Calories 144; total fat 10 g (saturated fat 1 g); cholesterol 0 mg; sodium 124 mg; total carbs 13 g (dietary fiber 3 g, total sugars 0g, added sugars 0g); protein 2 g
Whole-Grain Crackers With Gouda
Cheese and crackers fill you up, but they can also be full of sodium and saturated fat. However, a mini Gouda cheese round is a perfectly-sized cheese portion that you can pair with multigrain crackers. Substitute another type of cheese if desired.
NUTRITION FACTS: Calories 149; total fat 8 g (saturated fat 4 g); cholesterol 20 mg; sodium 265 mg; total carbs 11 g (dietary fiber 2 g, total sugars 2g, added sugars 0 g); protein 8 g
Guacamole and Chips
Mash ⅓ cup diced avocado with 1 to 2 tsp. lime juice, and a dash of garlic salt for fresh guacamole in minutes. Serve with 6 sweet-potato- or black-bean-based tortilla chips. Need something more portable? Look for individually packaged servings of guacamole around 80 calories each in the produce section.
NUTRITION FACTS: Calories 150; total fat 11 g (saturated fat 1 g); cholesterol 0 mg; sodium 166 mg; total carbs 14 g (dietary fiber 4 g, total sugars 2 g, added sugars 0 g); protein 2 g
Hard-Boiled Egg With Everything Bagel Seasoning
Hard-boiled eggs are a great protein-based snack for all ages — if you remember to cook and chill them ahead of time. I like to make a batch at the start of the week and store them in a bowl in the refrigerator to grab and peel as needed. And one of my favorite ways to eat them is to sprinkle ¼ tsp. everything bagel seasoning with sesame, sea salt, garlic and onion over a peeled and halved large hard-boiled egg. Substitute a dash of salt if desired.
NUTRITION FACTS: Calories 80; total fat 5 g (saturated fat 2 g); cholesterol 187 mg; sodium 142 mg; total carbs 1 g (dietary fiber 0 g, total sugars 0 g, added sugars 0 g); protein 6 g
Open-Faced Turkey-Swiss Melt
When you need something a little more filling, a small sandwich is a great snack option. Top half of a whole-wheat English muffin with ¾ oz. lower-sodium deli turkey and one ultra-thin slice of Swiss (0.4 oz.). Broil for 1 to 2 minutes or until melted.
NUTRITION FACTS: Calories 123; total fat 4 g (saturated fat 2 g); cholesterol 18 mg; sodium 310 mg; total carbs 13 g (dietary fiber 2 g, total sugars 1 g, added sugars 0 g); protein 10 g
Quick Trail Mix
A trail mix that doesn’t go overboard in added sugars or have excessive calories can be hard to find, but it’s easy to make one at home. Simply combine 6 whole roasted almonds, 6 small pretzel twists, and 2 Tbsp. dried cranberries in a small bag or container.
NUTRITION FACTS: Calories 147; total fat 5 g (saturated fat 0 g); cholesterol 0 mg; sodium 206 mg; total carbs 26 g (dietary fiber 2 g, total sugars 15 g, added sugars 1 g); protein 2 g
Tomato-Mozzarella Toss
A quick spin on a Caprese salad, this snack provides over 10% of daily calcium and potassium needs. Cut a 1 oz. slice of fresh mozzarella into small cubes, and combine in a small bowl with 12 halved cherry tomatoes and 2 tsp. fresh chopped basil. Drizzle with 1 Tbsp. balsamic glaze or balsamic vinaigrette dressing.
NUTRITION FACTS: Calories 142; total fat 7 g (saturated fat 4 g); cholesterol 7 mg; sodium 165 mg; total carbs 15 g (dietary fiber 2 g, total sugars 12 g, added sugars 1 g); protein 7 g
Pistachios and Clementines
Nuts and fruit always pair well, and they’re easy to pack and take with you. Pair two clementines or mandarin oranges with approximately 22 lightly salted, dry-roasted pistachios. Substitute almonds or walnuts if you’d like.
NUTRITION FACTS: Calories 142; total fat 6 g (saturated fat 1 g); cholesterol 0 mg; sodium 56 mg; total carbs 21 g (dietary fiber 4 g, total sugars 15 g, added sugars 0 g); protein 4 g
Skillet Quesadilla
Not only are they lower in calories, but corn tortillas are more filling than flour ones. When a more substantial snack is needed, heat a skillet over medium to medium-high heat. Coat one side of a corn tortilla with cooking spray and place coated side down in skillet. Top with ¼ cup Mexican blend cheese, and fold in half. Cook 2 minutes on each side or until cheese is melted and tortilla is slightly crispy. Serve with 2 Tbsp. fresh pico de gallo or salsa.
NUTRITION FACTS: Calories 141; total fat 6 g (saturated fat 3 g); cholesterol 17 mg; sodium 230 mg; total carbs 13 g (dietary fiber 2 g, total sugars 0 g, added sugars 0 g); protein 9 g
Peanut Butter Hummus With Cucumber Slices
Traditional hummus uses tahini, a paste made from ground sesame seeds similar in texture to a nut butter. For a nuttier flavor and a little extra protein, check out this recipe and try swapping the tahini called for in hummus for peanut butter. Serve Peanut Butter Hummus with celery sticks, cucumber slices or baby carrots.
NUTRITION FACTS: Calories 130; total fat 7 g (saturated fat 1 g); cholesterol 0 mg; sodium 199 mg; total carbs 12 g (dietary fiber 3 g, total sugars 2 g, added sugars 0 g); protein 5g
SWEET SNACK IDEAS FOR 150 CALORIES OR LESS
Yogurt-Dipped Strawberries
Make ahead and then keep these vanilla-coated berries in the freezer for when hunger hits. Dip 1¼ cups of whole, clean strawberries about three-fourths of the way up in ⅓ cup vanilla Greek low-fat yogurt. Then place on a parchment-paper-lined baking sheet to freeze and store in an airtight container in the freezer. They’ll start to soften as soon as you pull them out.
NUTRITION FACTS: Calories 139; total fat 3 g (saturated fat 1 g); cholesterol 4 mg; sodium 114 mg; total carbs 22 g (dietary fiber 4 g, total sugars 17 g, added sugars 5 g); protein 9 g
Caffe Latte
Coffee drinks can be part of a healthy diet, and a simple unsweetened latte or café au lait is often a smart choice. A tall (12-oz.) latte made with espresso and steamed 2% milk has no added sugar and can be served hot or iced. If you want to tone down the caffeine, order a café au lait instead, which is similar but made with coffee, not expresso. Add a little stevia or sugar-free flavoring if you need some sweetness.
NUTRITION FACTS: Calories 150; total fat 6 g (saturated fat 4 g); cholesterol 25 mg; sodium 135 mg; total carbs 15 g (dietary fiber 0 g, total sugars 14 g, added sugars 0 g); protein 10 g
Chocolate Milk
Filtering milk is a new technique used by some milk manufacturers to create a slightly thicker, creamier milk that’s also higher in nutrients. A cup of 2% ultra-filtered chocolate milk is one of my favorite mid-afternoon treats. Not only does it taste decadent and satisfy my chocolate cravings, but it’s got less added sugar and more protein and calcium compared with other chocolate milks.
NUTRITION FACTS: Calories 140; total fat 5 g (saturated fat 3 g); cholesterol 20 mg; sodium 280 mg; total carbs 13 g (dietary fiber 1 g, total sugars 12 g, added sugars 4 g); protein 13 g
Honey-Ricotta Rice Cake
Brown rice cakes are a great whole-grain base for both sweet and savory toppings, spreads, and nut butters. For a sweet slant, spread 3 Tbsp. part-skim ricotta cheese over one brown rice cake. Then drizzle with 2 tsp. honey.
NUTRITION FACTS: Calories 142; total fat 4 g (saturated fat 2 g); cholesterol 14 mg; sodium 76 mg; total carbs 21 g (dietary fiber 0 g, total sugars 12 g, added sugars 12 g); protein 6 g
Maple-Walnut Oatmeal
Oatmeal isn’t just for breakfast! In fact, a quick bowl made in the microwave can be a perfect, whole-grain treat on cold days. Combine 2 Tbsp. steel-cut oats, ½ cup water, and dash of salt in a microwave-safe cereal bowl. Heat 2 to 3 minutes, stirring once, or until cooked and creamy. Drizzle with 1½. tsp maple syrup and top with 1 Tbsp. chopped walnuts.
NUTRITION FACTS: Calories 149; total fat 6 g (saturated fat 1 g); cholesterol 0 mg; sodium 149 mg; total carbs 21 g (dietary fiber 2 g, total sugars 7 g, added sugars 6 g); protein 4 g
Chocolate Graham Cracker
Break one large graham cracker rectangle into two squares, and then spread 2 tsp. chocolate-hazelnut spread over one square. Top with the remaining square to make a crispy, sweet sandwich.
NUTRITION FACTS: Calories 127; total fat 5 g (saturated fat 2 g); cholesterol 0 mg; sodium 69 mg; total carbs 18 g (dietary fiber 1 g, total sugars 10 g, added sugars 6 g); protein 2 g
Frozen Grapes
While these sound too simple to be impressive, frozen grapes are one of my all-time favorite sweet treats. They’re also a great after-school option for kids. Simply wash and dry grapes that have been pulled from the stem, and freeze in a single layer in a baking dish or on a rimmed baking sheet. Once frozen, store in the freezer in a resealable bag or container. These are perfect for hot days!
NUTRITION FACTS: Calories 78; total fat 0 g (saturated fat 0 g); cholesterol 0 mg; sodium 2 mg; total carbs 21 g (dietary fiber 1 g, total sugars 18 g, added sugars 0 g); protein 0 g
Pear With Almond Butter
Cut ½ ripe medium pear into slices, and spread with or dip the slices in 1 Tbsp. almond butter for a filling, slightly sweet treat. Substitute an apple for the pear, and use another nut butter or peanut butter if desired.
NUTRITION FACTS: Calories 146; total fat 9 g (saturated fat 1 g); cholesterol 0 mg; sodium 33 mg; total carbs 17 g (dietary fiber 4 g, total sugars 10g, added sugars 0 g); protein 3 g
Dark Chocolate and Peanut Butter
Sometimes only chocolate will do, so here’s a healthy way to indulge while staying on track with your diet. Top a 0.4-oz. dark chocolate square with 2 tsp. creamy natural peanut butter, and enjoy! This is also a great bite-size dessert.
NUTRITION FACTS: Calories 118; total fat 10 g (saturated fat 4 g); cholesterol 0 mg; sodium 50 mg; total carbs 7 g (dietary fiber 2 g, total sugars 4 g, added sugars 2 g); protein 3 g
Frozen Yogurt-Granola Bites
Craving something cold and sweet? This recipe for Frozen Yogurt-Granola Bites take just few minutes to mix together and are a hit with all ages. Freeze until solid, and then store in the freezer to snack on. Each yogurt bite is about 40 calories, so enjoy two for less than 100 calories while getting 5 g of protein.
NUTRITION FACTS: Calories 86; total fat 1 g (saturated fat 0.5 g); cholesterol 4 mg; sodium 30 mg; total carbs 14 g (dietary fiber 1 g, total sugars 11 g, added sugars 7 g); protein 5g
SUPER-FILLING SNACK IDEAS FOR 150 CALORIES OR LESS
Yogurt With Berries and Walnuts
Transform plain yogurt into something special in less than 2 minutes. Top ½ cup plain Greek yogurt with ½ cup fresh raspberries or blueberries, sprinkle with 2 tsp. chopped walnuts and drizzle with ½ tsp. honey.
NUTRITION FACTS: Calories 149; total fat 6 g (saturated fat 2 g); cholesterol 12 mg; sodium 38 mg; total carbs 13 g (dietary fiber 3 g, total sugars 9 g, added sugars 3 g); protein 13 g
Almonds and Apricots
Pair 15 dry-roasted almonds with 4 dried apricot halves for a satisfying snack that’s easy to pack and stow. The nut-fruit combo is a source of omega-3 fatty acids and provides 12% of daily iron recommendations.
NUTRITION FACTS: Calories 149; total fat 10 g (saturated fat 1 g); cholesterol 0 mg; sodium 2 mg; total carbs 13 g (dietary fiber 3 g, total sugars 8 g, added sugars 0 g); protein 5 g
Sugar Snaps and Hummus
I love almost any flavor or variation of hummus, but Caramelized Onion Hummus with Smoked Paprika is one of my favorites. Pair 2/3 cup fresh, trimmed sugar snap peas with 3 ½ Tbsp. hummus. This quick bite provides almost 20% of DV for iron and a serving of vegetables.
NUTRITION FACTS: Calories 140; total fat 9 g (saturated fat 2 g); cholesterol 0 mg; sodium 220 mg; total carbs 10 g (dietary fiber 3 g, total sugars 3g, added sugars 0g); protein 5 g
Apple With Cheddar Cheese
Although the pairing may be a little unexpected, the flavor and texture of sharp Cheddar pairs perfectly with a crisp, slightly sweet apple. Choose a Granny Smith if you like your apples a little tart. For sweeter apples, consider Golden Delicious, Gala or Fuji. Pair a small apple with a reduced-fat sharp Cheddar cheese stick or ¾-oz. slice.
NUTRITION FACTS: Calories 137; total fat 5 g (saturated fat 3 g); cholesterol 5 mg; sodium 151 mg; total carbs 21 g (dietary fiber 4 g, total sugars 15 g, added sugars 0 g); protein 5 g
Edamame With Sea Salt
Edamame are immature or baby soybeans, and are one of the few legumes that provide all essential amino acids. Lightly steam fresh or frozen edamame in pods in a small amount of water in the microwave, drain, and toss with a dash of salt or serve with a little reduced-sodium soy sauce. A ¾-cup serving of edamame with a dash of sea salt on it provides 12 g of plant protein, 8 g net carbs and 25% of the daily requirement for iron.
NUTRITION FACTS: Calories 150; total fat 5 g (saturated fat 0 g); cholesterol 0 mg; sodium 185 mg; total carbs 14 g (dietary fiber 6 g, total sugars 2 g, added sugars 0 g); protein 12 g
Cup of Tomato Bisque
If lunch left you wanting more or if it’s a day when you’re particularly hungry try a small bowl or mug of soup. Look for brands that keep the number of ingredients minimal and similar to a homemade version. The main thing to watch with all soups is the sodium, so aim for less than 350 mg per serving.
NUTRITION FACTS: Calories 150; total fat 5 g (saturated fat 3 g); cholesterol 15 mg; sodium 190 mg; total carbs 22 g (dietary fiber 4 g, total sugars 15 g, added sugars 0 g); protein 5 g
Chocolate-Covered Almonds
Dark chocolate is a delicious coating for almonds, and approximately 15 dipped almonds boast 3 g fiber and 5 g protein, along with the antioxidants associated with dark chocolate. Look at the ingredient list to make sure chocolate is one of the first listed and not a chocolate-flavored coating. If you can’t find almonds dipped in dark chocolate, look for 100-calorie packs of cocoa-dusted almonds.
NUTRITION FACTS: Calories 147; total fat 12 g (saturated fat 3 g); cholesterol 0 mg; sodium 88 mg; total carbs 11 g (dietary fiber 3 g, total sugars 6 g, added sugars 5 g); protein 5 g
Chickpea Snacks
Beans are a great source of both carbs and protein, but they haven’t been the easiest to eat on the go — until roasted chickpeas hit the market. You can find these crunchy chickpeas at most groceries nationwide and usually in a variety of flavors like sea salt, ranch dressing, barbecue, and cinnamon. A ¼-cup serving delivers around 6 g of both fiber and protein.
NUTRITION FACTS: Calories 130; total fat 4 g (saturated fat 0 g); cholesterol 0 mg; sodium 160 mg; total carbs 18 g (dietary fiber 6 g, total sugars 0 g, added sugars 0 g); protein 6 g
Peanut Butter Waffle
A toasted whole-grain waffle is a welcome change from crackers. When topped with 2 tsp. of natural peanut butter, the open-faced waffle-wich is a satisfying and filling snack that you can eat on the go.
NUTRITION FACTS: Calories 138; total fat 8 g (saturated fat 1 g); cholesterol 0 mg; sodium 205 mg; total carbs 15 g (dietary fiber 4 g, total sugars 2 g, added sugars 1 g); protein 5 g
Copyright © 2019 Rally Health, Inc. All rights reserved.
CAROLYN WILLIAMS, RD
Rally Health
