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20 Super-Satisfying Snacks That Are Under 250 Calories

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20 Super-Satisfying Snacks That Are Under 250 Calories

Who says snacking has to spoil your dinner or diet? Go with these low-calorie snacks to satisfy your munchies and unexpected food cravings instead.

Hunger can strike anytime, anywhere.

Right after lunch…an hour before a workout…just before dinner…you name it.

This can be annoying under any circumstances, but it’s especially frustrating for those of us trying to stick to our meal plans.

We take pains to control what, how, and when we eat — only to find that our stomachs have other plans.

Well, these low-calorie snacks are going to help. 

They’re satisfying enough to stop hunger and cravings in their tracks, and they’re “light” enough to fit anyone’s macros.

Enjoy!

Protein-Packed Muddy Buddies

protein packed cereal low cal snack Picture courtesy of Amy’s Healthy Baking

Craving chocolate? Get your fix by sneaking whey protein powder into an old-school snack. These muddy buddies might look like a blast from the past, but they’ve grown up a bit since childhood with protein from skim milk, PB2, and whey.

There’s still plenty of real chocolate melted to coat the crunchy cereal. And since the Chex is where most of the carbs come in, this sweet snack has less than 5 grams of sugar per serving.

Serves 5

Ingredients

1 scoop WHEY+ vanilla protein isolate

3 cups rice pocket cereal (such as Chex)

1 Tbsp. cornstarch

1/2 cup skim milk

2 Tbsp. peanut flour

2 Tbsp. 72% dark chocolate, melted

Nutrition Facts (Per Serving)

Calories: 131

Protein: 6 grams

Carbs: 21 grams

Fat: 3 grams

  GET THE RECIPE

Cauliflower Breadsticks

cauliflower breadsticks low cal snack Picture courtesy of iFoodReal

Breadsticks are mostly butter, cheese, and white bread – not exactly a nutritious snack no matter how you serve it. This recipe completely rethinks them with a base of cauliflower, so you can enjoy biting into a cheesy breadstick, only without eating any actual bread.

Like the original, these gluten-free breadsticks are delicious with marinara or pesto, making them an awesome low-calorie game-day snack.

Serves 12

Ingredients

1 large head cauliflower

1/4 cup egg whites

1/2 cup (about 2 oz.) shredded Mexican cheese blend

3/4 cup (about 3 oz.) shredded mozzarella

1 tsp. Italian herb seasoning

1/4 tsp. freshly ground black pepper

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 53

Protein: 5 grams

Carbs: 4 grams

Fat: 2 grams

  GET THE RECIPE

Strawberry Banana Creams

strawberry creams low cal snack Picture courtesy of Pop Sugar

Even if yogurt and fresh fruit is one of your favorite snacks, just stirring them together in a bowl can get boring without a break. This way of serving it up gives you a new spin on yogurt, blending it with half a banana, then using that for a creamy filling.

Instead of eating this yogurt snack with a spoon, you can pop a single strawberry in your mouth and enjoy the sweet and creamy combo. Top your yogurt bites with slivered almonds, granola, or pumpkin seeds.

Serves 1

Ingredients

1/2 small banana

2 oz. nonfat vanilla Greek yogurt

8 strawberries

1 Tbsp. sliced almonds

Nutrition Facts (Per Serving)

Calories: 145

Protein: 8 grams

Carbs: 23 grams

Fat: 3 grams

  GET THE RECIPE

Spinach Quinoa Patties

quinoa patties low cal snack recipe Picture courtesy of Back to the Roots

These should be a staple in any household, especially since they can be frozen. Have a few for a snack, or serve them as a vegetarian lunch or entrée.

Since the flavors in the spinach patties are garlic, carrot, onion, and parsley, they pair well with almost any sauce, like creamy aioli or an earthy pesto. You can also enjoy them like falafel with hummus and tahini.

Serves 12 / Makes 36

Ingredients

1 cup dry quinoa, cooked in vegetable broth

3 large eggs

1/2 tsp. salt

2 Tbsp. minced fresh parsley

2 cloves garlic, minced

1 large carrot, peeled and shredded

4 green onions, diced

1 cup frozen spinach, thawed and squeezed dry

1/2 cup (about 2 oz.) grated Parmesan

1 cups whole-wheat panko bread crumbs

2 Tbsp. avocado oil (or olive oil)

Nutrition Facts (Per Serving)

Calories: 130

Protein: 7 grams

Carbs: 17 grams

Fat: 4 grams

  GET THE RECIPE

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Cold Zucchini Noodles with Spicy Peanut Sauce

low cal pasta snack Picture courtesy of My Skinny Sweet Tooth

A lone zucchini doesn’t seem like a great snack, but when you turn it into noodles, you can enjoy a bowl full of healthy food for under 100 calories.

If you don’t have a spiralizer to make quick work of the zucchini noodles, then use a julienne peeler, mandolin slicer, or the large side of a box grater.

The size of the noodles will vary, but they’ll work just the same. Aside from prepping and cooking the zucchini, the only thing to do is make a simple sauce by combining the remaining five ingredients.

Serves 1

Ingredients

1 medium zucchini, turned into noodles

2 Tbsp. PB2

1 tsp. sugar-free maple syrup

1 tsp. low-sodium soy sauce

1/2 tsp. garlic chili paste (or Sriracha)

2 Tbsp. water

Nutrition Facts (Per Serving)

Calories: 95

Protein: 8 grams

Carbs: 16 grams

Fat: 2 grams

  GET THE RECIPE

Goat Cheese Truffles

Goat Cheese Truffles low cal snack Picture courtesy of Amy in the Kitchen

Need a small snack to tide you over while you’re making a larger dinner?

Keep these savory goat cheese truffles in the fridge to eat with crackers – or just to pop in your mouth to chew on while you’re cooking. Once you whip them up, the cheese mixture will keep in the fridge for about a week.

Goat cheese offers different nutritional value than the stuff we usually consume with cow’s dairy. A creamy chevre, although it has fat, contains no cholesterol.

And since it has more calcium, potassium, and vitamins than cow’s cheese, one of these goat cheese truffles won’t just fill you up, but is also like a decadent supplement to have between meals.

Serves 12

Ingredients

8 oz. plain goat cheese

4 oz. cream cheese, softened

1/4 cup chopped pecans

1/4 cup chopped dried cranberries

1/4 cup minced herbs (such as mint, parsley, or basil)

Nutrition Facts (Per Serving)

Calories: 139

Protein: 7 grams

Carbs: 2 grams

Fat: 12 grams

  GET THE RECIPE

Peanut Butter Banana Cookies

3 Ingredient Peanut Butter Banana Cookies low cal snack Picture courtesy of Feel Great in 8

Low-calorie cookies are a possibility if you play it smart and don’t mix in everything but the kitchen sink. For an easy cookie batter, you can even leave out the flour and sugar.

These 3-ingredient peanut butter cookies use mashed fruit for sweetness, peanut flour for low-fat flavor, and rolled oats to hold it all together in a healthy cookie.

Chocolate chips are optional, and they aren’t necessary to make a satisfying snack.

Serves 12

Ingredients

2 large bananas, mashed

1 cup rolled oats

2 Tbsp. PB2 (or peanut butter)

Nutrition Facts (Per Serving)

Calories: 50

Protein: 2 grams

Carbs: 10 grams

Fat: 1 gram

  GET THE RECIPE

Spicy Jalapeno Almonds

Spicy Jalapeno Almonds low cal snack Picture courtesy of The Almond Eater

Think plain almonds are a boring snack? Upgrade them by adding fresh jalapeno as you toast them in the skillet.

A handful of almonds is always a great option when you want a low-calorie crunchy snack, loaded with vitamin E, fiber, and the kind of healthy fats that regulate blood sugar levels. And whenever you use fresh chili peppers, you’ll get more than heat.

The capsaicin can be act as an anti-inflammatory, clear nasal passages to help you breathe easier, and even reduce a low-level headache.

Serves 4 / Makes 1 cup

Ingredients

2 tsp. sunflower oil (or olive oil)

1 cup raw almonds

1 jalapeno pepper, deseeded and chopped

1/2 tsp. onion powder

1/4 tsp. garlic powder

Nutrition Facts (Per Serving)

Calories: 161

Protein: 5 grams

Carbs: 6 grams

Fat: 14 grams

  GET THE RECIPE

Pizza Zucchinis

zucchini pizza low cal snack Picture courtesy of Sweet C’s Designs

Instead of snacking on Bagel Bites, all you have to do for a quick snack is slice up a zucchini and use it as the base for mini pizzas.

You’ll need just three ingredients – the zucchini, pasta sauce, and cheese. Try other flavor combos too, like pesto and Parmesan, or hummus with feta. Or add your favorite pizza toppings like pepperoni and fresh basil.

Serves 2

Ingredients

1 zucchini, ends cut off, sliced 1/4” thick

1/4 cup spaghetti sauce

1 cup (about 4 oz.) shredded mozzarella

Nutrition Facts (Per Serving)

Calories: 205

Protein: 18 grams

Carbs: 10 grams

Fat: 11 grams

  GET THE RECIPE

Pumpkin Apple Spice Fruit Leathers

fruit leather low cal snack Picture courtesy of Simply Taralynn

Not all childhood favorites have to be forgotten now that you’re a grown up. Remember fruit roll-ups? The packaged kind might contain artificial dyes and high fructose corn syrup, but it’s easy as pie to make your own.

And these homemade fruit leathers will taste like a homemade pie too when you use this combo of apple and pumpkin. These low-calorie snacks are great to pack for the trail or enjoy as a pre-workout snack.

Serves 6

Ingredients

1 can (15 oz.) pumpkin puree

1 cup unsweetened applesauce

2 tsp. pumpkin pie spice

1 tsp. ground cinnamon

1/4 cup pure maple syrup

Nutrition Facts (Per Serving)

Calories: 79

Protein: 1 gram

Carbs: 20 grams

Fat: < 1 gram

  GET THE RECIPE

Herbed Cashew Cheese

Herbed Cashew Cheese low cal snack

Picture courtesy of Savory Lotus

Transform a handful of nuts into a vegan cheese with seasonings and fresh herbs. This is a snack that takes some planning since you have to soak the cashews overnight.

Patience is the only hard part, though, since you just blend up the cashews with the nutritional yeast – the secret ingredient that makes it taste savory like cheese.

When ready, this low-calorie vegan snack will keep in the fridge for up to a week and can be enjoyed with crackers and celery sticks.

Serves 8

Ingredients

1 1/2 cups cashews, soaked

1 tsp. onion powder

1/2 tsp. salt

1/2 cup apple cider vinegar

1/4 cup nutritional yeast

Handful of minced fresh herbs (chives, dill, cilantro, parsley)

2 Tbsp. goji berries (optional)

Nutrition Facts (Per Serving)

Calories: 179

Protein: 7 grams

Carbs: 13 grams

Fat: 12 grams

  GET THE RECIPE

Sweet Chili Acorn Squash Chips with Avocado Ranch Dip

acorn chips low-cal snack Picture courtesy of Nutritionist in the Kitch

Believe it or not, replacing greasy potato chips can taste like an upgrade. Acorn squash is naturally sweet and has a robust flavor compared to potatoes. When sliced thin, it even has more visual appeal than other veggie chips, making this snack as impressive as it is delicious.

No doubt these would be good with an onion and sour cream dip. But for a nutritious alternative, try this avocado ranch, which is easy to make with pantry staples instead of a seasoning packet.

Serves 3

Ingredients

Chips:

1 large acorn squash, deseeded and thinly sliced

1 tsp. chili powder

1 tsp. coconut palm sugar

1/4 tsp. salt

1/2 Tbsp. coconut oil, melted

Dip:

1 medium avocado, pitted

1 Tbsp. coconut cream (optional)

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/2 tsp. dried dill

1 tsp. apple cider vinegar

1/4 tsp. salt

Nutrition Facts (Per Serving)

Calories: 205

Protein: 3 grams

Carbs: 21 grams

Fat: 14 grams

  GET THE RECIPE

Pesto Turkey Cucumber Roll-Ups

turkey roll ups low cal snack Picture courtesy of Ambitious Kitchen

Sandwiches are a huge snack because just the two slices of bread will net you over 250 calories. But if you take all the same stuff – deli turkey breast, mozzarella, spinach, and pesto – and roll it up instead, you’ll have a filling snack that’s surprisingly low-calorie.

These will last in the fridge for at least a day. So make a big batch of cucumber rolls with the sandwich stuff you have on hand, like ham and Swiss, and you’ll have the perfect bite waiting for you after every workout.

Serves 18

Ingredients

3 medium cucumbers

1/4 cup basil pesto

6 slices mozzarella (or dairy-free cheese), sliced into 1/2” strips

6 oz. deli smoked turkey breast, shredded

1 bell pepper, thinly sliced

1/2 cup fresh spinach, shredded

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 45

Protein: 5 grams

Carbs: 3 grams

Fat: 2 grams

  GET THE RECIPE

Spicy Black Bean Hummus

black bean hummus low cal snack Picture courtesy of Skinny Fitalicious

Hummus has become a popular snack because it’s convenient, tastes mild enough to pair with a wide variety of ingredients, and has a nutritious base of beans. Yet the other ingredients – while delivering big on healthy fats – can increase the calorie count.

If you leave out the traditional tahini and olive oil, you can make hummus with less fat. In this version, the flavor comes from black beans, lime juice, and cilantro.

You can choose to make spicy hummus or not by leaving out the jalapeno and cayenne pepper.

Serves 10

Ingredients

1 can (15 oz.) no-salt-added black beans, drained and rinsed

1 jalapeno, deseeded and destemmed

1/4 cup fresh cilantro

4 cloves garlic

1 tsp. ground cumin

1/4 tsp. paprika

1/4 tsp. cayenne pepper

1 Tbsp. sesame oil

4 Tbsp. lime juice (about 2 limes)

Nutrition Facts (Per Serving)

Calories: 48

Protein: 2 grams

Carbs: 7 grams

Fat: 2 grams

  GET THE RECIPE

Vanilla Berry Chai Breakfast Cookie

Vanilla Chai Breakfast Cookies low cal snack Picture courtesy of Happiness is Homemade

One cookie is usually a low-calorie snack – unless you pick up those fist-sized chocolate chip cookies at a bakery – but when they’re the standard size, it’s hard to stop at one.

Then your small snack turns into an unexpected cheat meal of butter, flour, and sugar. Beat cravings and fill up on nutritious ingredients with this breakfast cookie. Instead of the usual batter, this one is loaded with oats, applesauce, almonds, fruit, and seeds.

Serves 15

Ingredients

1/4 cup coconut oil, melted

1/4 cup pure honey

1/4 cup agave syrup

1 cup rolled oats

1/2 cup quick oats

3/4 cup almond flour

1/4 cup applesauce

1/2 cup chai tea, strongly brewed

2 large eggs, beaten

1 Tbsp. vanilla extract

1/2 cup dried cranberries

1/2 cup fresh blueberries

1/4 cup pumpkin seeds

1/4 cup ground flaxseed

1/2 tsp. chia seeds

1/2 tsp. ground cinnamon

1 tsp. salt

Nutrition Facts (Per Serving)

Calories: 173

Protein: 3 grams

Carbs: 18 grams

Fat: 10 grams

  GET THE RECIPE

Hummus Deviled Eggs

hummus deviled eggs low cal snack Picture courtesy of Eating Bird Food

For a filling low-calorie snack, reach for some eggs. Scrambled will work in a pinch, but if you have a few more minutes, boil them and make these quick deviled eggs.

Usually the filling would require mixing together many ingredients, like mayo, mustard, vinegar, and seasonings. But you can forget all that and just add your favorite hummus to make these two-ingredient deviled eggs.

Serves 12

Ingredients

6 hard-boiled eggs

1/4 cup roasted red pepper hummus (or flavor of choice)

Sea salt and freshly ground black pepper to taste

Sprinkle of paprika

Nutrition Facts (Per Serving)

Calories: 51

Protein: 3 grams

Carbs: 1 gram

Fat: 3 grams

  GET THE RECIPE

Turkey Cranberry Wraps

Turkey Cranberry Lettuce Wraps low cal snack Picture courtesy of Real Food Whole Life

These turkey wraps are great for a quick snack or a light lunch because they take just 15 minutes to make. Sauté an onion with a couple cloves of garlic, add ground meat until it’s browned, and cook with the seasonings you’re craving.

To make these taste a bit like Thanksgiving leftovers, add cranberries and sage at the end. Or veer from the recipe for some Moroccan flare, using raisins with fresh mint, and swapping the lime juice for lemon.

Serves 4

Ingredients

2 Tbsp. extra-virgin olive oil, divided

1 medium yellow onion, finely chopped

1/2 tsp. salt, divided

2 cloves garlic, finely minced or grated

1 lb. 93% lean ground turkey

1/4 cup dried unsweetened cranberries

Juice of 1/2 lime

2 Tbsp. chopped fresh sage

1 head butter lettuce or radicchio

Nutrition Facts (Per Serving)

Calories: 248

Protein: 23 grams

Carbs: 6 grams

Fat: 15 grams

  GET THE RECIPE

Cold Minted Pea Soup

beard cold minted pea soup low cal snack Picture courtesy of James Beard Foundation

Creamy soup might not seem like a great summer snack, but when it’s made with yogurt and served chilled, it’s both nutritious and refreshing.

Once you cook the peas, puree them, and cool the mixture down, this low-calorie soup is a surprisingly good source of protein. That’s thanks to the yogurt, of course, but also the peas too, which are made up of nearly 50% protein.

The legumes have other bodybuilding properties too, like vitamin K for bone health and folic acid for developing greater muscle strength and size.

Serves 8

Ingredients

6 cups chicken stock

1 small onion

3 cloves garlic

1 tsp. tarragon

3 lbs. freshly shelled peas (or 3 packages frozen peas)

Salt and freshly ground black pepper to taste

3 cups plain yogurt (or heavy cream)

Finely chopped fresh mint, for garnish

Nutrition Facts (Per Serving)

Calories: 217

Protein: 15 grams

Carbs: 33 grams

Fat: 2 grams

  GET THE RECIPE

Cookies & Cream Protein Muffins

low cal muffin snack Picture courtesy of Fitness Treats

Muffins don’t need to be made with white or even whole-wheat flour. Make the muffin batter with black beans and whey powder, and you’ll have baked goods that are packed with protein.

That makes these awesome for a quick breakfast to grab on the go, or an afternoon snack that’ll tide you over until dinner.

These cookies and cream muffins also make a tasty pre-workout treat that’ll fuel you up with balanced protein, fat, and complex carbs before hitting the gym.

Serves 4

Ingredients

1/2 cup (about 1/3 can) black beans, drained and rinsed

1/2 cup full-fat coconut milk

3 egg whites

1 scoop WHEY+ cookies and cream protein isolate

3 Tbsp. arrowroot powder

2 Tbsp. coconut flour

1 tsp. baking powder

Nutrition Facts (Per Serving)

Calories: 172

Protein: 11 grams

Carbs: 16 grams

Fat: 8 grams

  GET THE RECIPE

Portobello Mushroom Pizzas

low-cal-snack-pizza-recipe Picture courtesy of Snack Girl

If mushrooms are one of your favorite pizza toppings, you’ll love this snack that flips everything upside-down to make them into the crust. Without bread on the bottom, these mushroom pizza bites cut out over half the calories of a regular cheese pizza.

Get more ideas for low-calorie bites in Snack Girl to the Rescue!: A Real-Life Guide to Losing Weight and Getting Healthy with 100 Recipes Under 400 Calories.

It not only includes instructions to make meals from breakfast to dessert, but has helpful sections on healthy cooking and overcoming emotional eating too.

snack girl to the rescue

Serves 4

Ingredients

4 Portobello mushrooms caps

1 can (15 oz.) fire-roasted diced tomatoes

1 cup (about 4 oz.) fresh mozzarella, thinly sliced or grated

Nutrition Facts (Per Serving)

Calories: 115

Protein: 10 grams

Carbs: 7 grams

Fat: 6 grams

GET THE RECIPE

What did you think of these low calorie snack recipes? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

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  • Trent

    Hey Mike, I need some advice on cutting. I’m finding it difficult to find some nice recipes that are high in protein. My meal plans always seem to have more carbs than anything else. I always have the perfect amount of calories per day but overdo it with more fat and carbs and not enough protein. Could you point me in the right direction? I’ve searched multiple articles of yours but can’t find the right ones. I’m not fussy I just have a bad case of gastritis and there are certain foods I can’t eat.

    • Trent, I recommend that you slash some of those carb sources and replace them with these:

      * Lean meat (chicken, lean beef, fish, and so forth)
      * Non-fat dairy
      * Eggs and egg whites
      * Protein supplements

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