We've all been there: it's the middle of the afternoon, and hunger strikes. It's tempting to reach for a quick-fix snack, but it's essential to remember that not all snacks are created equal.
In fact, unhealthy snacking can interrupt weight loss efforts by adding unnecessary calories, sugar, and unhealthy fats to your daily intake, contributing to a calorie surplus and, ultimately, weight gain.
However, the good news is that snacking doesn't have to derail your progress. By choosing healthy, filling snacks, you can satisfy your cravings while staying on track with your weight loss goals. Healthy snacks can actually support your weight loss journey by providing essential nutrients, keeping you full for longer, and preventing overeating at meal times.
In this blog post, we will share eight healthy and protein-rich snacks that will not only curb your hunger but also nourish your body.
Greek Yoghurt with Fruit and Nuts
Greek yoghurt is a fantastic choice for a healthy filling snack, thanks to its protein content and creamy texture[1]. Rich in probiotics, Greek yoghurt supports gut health and aids digestion, while providing a significant dose of calcium for strong bones [2].
Combining Greek yoghurt with fruit not only adds natural sweetness but also increases your daily fibre and vitamin intake. Berries, in particular, are packed with antioxidants that help protect your body from free radicals [3]. Nuts, on the other hand, offer healthy fats and additional protein, contributing to a longer-lasting feeling of fullness [4].
For a delicious Greek yoghurt snack, try this Berry Parfait recipe, which layers Greek yoghurt with mixed berries, honey, and granola. Alternatively, you can whip up a Tropical Yoghurt Bowl, combining Greek yoghurt with pineapple, mango, coconut flakes, and a sprinkle of chia seeds for an extra nutrient boost.
Hummus and Veggie Sticks
Hummus, a protein-rich dip made from chickpeas, is an excellent choice for a healthy snack [5]. Paired with crunchy veggie sticks, it provides a good balance of nutrients, including fibre, vitamins, and minerals. Chickpeas are also rich in iron, which helps to maintain energy levels and support a healthy immune system [6].
Vegetables such as carrots, bell peppers, and cucumber are low in calories but high in essential nutrients, making them perfect for guilt-free snacking [7]. In addition, their high water content can help keep you hydrated and contribute to a feeling of fullness.
For a simple yet satisfying snack, try this Classic Hummus recipe and serve it with your favourite veggie sticks. Alternatively, you can experiment with flavours by making a vibrant Roasted Red Pepper Hummus, adding a delicious twist to your healthy snack.
Protein Balls
Protein balls are an ideal option for those seeking healthy, protein-packed snacks on-the-go [8]. These tasty bites are typically made from a combination of nuts, seeds, and dried fruits, providing a balance of healthy fats, fibre, and essential nutrients.
Nuts and seeds offer a multitude of health benefits, such as promoting heart health and reducing inflammation [9]. Meanwhile, dried fruits supply a natural source of sweetness and energy, making protein balls a satisfying alternative to sugary treats.
Try making these No-Bake Peanut Butter Protein Balls, which combine oats, peanut butter, and honey for a delicious and nutritious snack. If you prefer a fruitier option, these Apricot and Almond Protein Balls are a delightful choice, with a zesty hint of lemon.
Cottage Cheese and Fresh Fruit
Cottage cheese is a versatile, protein-rich snack that is low in fat and calories, making it an excellent choice for those watching their waistlines [10]. It is also a good source of calcium and vitamin B12, which supports brain function and the nervous system [11].
Pairing cottage cheese with fresh fruit adds natural sweetness and increases your daily intake of vitamins and antioxidants. The combination of protein and fibre in this snack helps to keep you full for longer, making it a great option for warding off hunger between meals.
For a simple yet delicious snack, try this Cottage Cheese with Peaches and Honey recipe. If you're craving something with a little more texture, give this Cottage Cheese and Berry Crunch a try, which combines cottage cheese, fresh berries, and a sprinkling of granola.
Whole Grain Crackers with Nut Butter and Banana
Whole grain crackers are a wholesome choice for a healthy snack, as they are high in fibre and complex carbohydrates, providing sustained energy [12]. Opting for whole grain crackers instead of their refined counterparts helps support digestion and maintain stable blood sugar levels [13].
Nut butter, such as almond or peanut butter, adds a rich source of healthy fats and protein to this snack, further increasing its satiating potential [14]. Topping it off with banana slices adds natural sweetness and potassium, an essential mineral that supports heart health and muscle function [15].
Try this simple Whole Grain Crackers with Almond Butter and Banana recipe for a satisfying and nutritious snack. Alternatively, for a twist on this classic combination, you can try these Apple and Peanut Butter Sandwiches using thinly sliced apples instead of crackers.
Edamame
Edamame, or young soybeans, are a delicious and healthy snack option, packed with plant-based protein, fibre, and essential nutrients, such as vitamin K and folate [16]. They are particularly beneficial for those following a vegetarian or vegan diet, as they provide a complete source of protein containing all nine essential amino acids [17].
Edamame can be enjoyed both hot or cold, making it a versatile snack for any time of the day. Try this simple Salted Edamame recipe, which requires just a few ingredients and can be prepared in minutes. For a more adventurous option, give this Spicy Garlic Edamame a try, adding a burst of flavour to this healthy snack.
Chia Pudding
Chia seeds are a nutritional powerhouse, rich in fibre, omega-3 fatty acids, and antioxidants [18]. They also contain a notable amount of protein, making them an excellent choice for a healthy, filling snack. When combined with liquid, chia seeds form a gel-like consistency, creating a delicious and creamy pudding.
Chia pudding is a versatile snack that can be prepared with various flavours and toppings, such as fruit, nuts, or a drizzle of honey. Try this Classic Vanilla Chia Pudding recipe for a basic yet satisfying option. If you're a chocolate lover, don't miss this indulgent Chocolate Chia Pudding, which combines cocoa powder and maple syrup for a sweet treat that's still packed with nutrients.
Overnight Oats
Overnight oats are a fantastic make-ahead snack that can be enjoyed at any time of the day. Made by soaking rolled oats in liquid overnight, this versatile snack is high in fibre, protein, and essential nutrients [19]. The slow-release carbohydrates in oats help to keep you full for longer, making them a perfect choice for a healthy filling snack [34].
Customise your overnight oats with your favourite toppings, such as fruit, nuts, or a dollop of yoghurt. Give this Berry Overnight Oats recipe a try, combining oats with mixed berries, yoghurt, and a touch of honey. For a more indulgent option, these Chocolate Peanut Butter Overnight Oats are sure to hit the spot, while still providing a nutritious and satisfying snack.