Nutritionists know their food more than anyone else.

Nutrition professionals understand the importance of healthy snacking, because your snack choices can impact your health, your productivity, and so much more. 

The right snacks can help curb your hunger while promoting weight loss and maintaining a healthy weight.

Snacks should not only be tasty, but they should have the right balance that the body needs to stay healthy. Healthy eating doesn’t only apply to big meals, it applies to snacks as well.

That’s why, as a registered dietitian, I’m sharing a roundup of the best healthy snacks from a nutritionist’s point of view.

20 Nutritionist-Approved Snacks

Choose snacks with no added sugar, no saturated fat, and instead those with lots of fiber and protein.

Nuts

All sorts of nuts are great to eat as healthy snacks - peanuts, almonds, macadamia nuts, walnuts, hazelnuts, etc.

Roasted chickpeas

Chickpeas are not only healthy, but they’re also a good source of protein. If you’re looking for plant-based protein, if you’re a vegan or vegetarian, this is a great snack for you.

Dried fruit

If you have a sweet tooth, dried fruit is the right snack for you.

Whole-grain crackers

Crackers might be less healthy than some other snacks, but whole-grain ones are dietitian-approved.

1 Apple & 1 Tbsp PB

171 calories

Ingredients:

• 1 Apple, small - 77 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

Instructions:

1. Slice apple and dip in peanut butter.

2. Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
   

1 Cup Veggies and Guac

131 calories

Ingredients:

• ½ cup Carrots, baby - 22.5 calories

• ½ cup Celery stalks, chopped in half - 8 calories

• 1 Guacamole, single-serving packet - 100 calories

Instructions:

1. Dip veggies into guac

2. No guac packets? Use 1/4 cup guac.
   
   

2 Caprese Stacks

176 calories

Ingredients:

• ½ Tomato, medium - 11 calories

• 2 oz Cheese, sliced, mozzarella, full fat/ regular - 160 calories

• 1 cup Leafy greens, arugula, raw - 5 calories

• 1 Basil, dash - 0 calories

• 1 Oregano, dash - 0 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Slice tomato & layer slices on top of cheese as shown in the picture.

2. Top with arugula and seasonings.

3. No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.
   

2 Ingredient Oat Pancakes

256 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• 1 Egg, large - 72 calories

• 2 Egg white - 34 calories

• 1 tsp Vanilla - 0 calories

• 1 Cinnamon, dash - 0 calories

Instructions:

1. Whisk all ingredients together in a bowl.

2. Spray a pan with an oil spray.

3. Add a small amount of mixture to pan (will make at least 6 small pancakes).

4. When you’re able to flip pancakes over, flip with a turner.

5. When pancakes are cooked through, remove from heat.
   

2% Plain Greek Yogurt with Frozen Berries

190 calories

Ingredients:

• 1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories

• 1 cup Raspberries, frozen, not sweetened - 80 calories

Instructions:

1. Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.

2. If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.

3. No dairy? Use a dairy-free yogurt.
   

3 Ingredient Banana Cookies

293 calories

Ingredients:

• 0.3 Tbsp Cacao powder - 6 calories

• 1 Banana - 105 calories

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• 2 tsp Sugar - 32 calories

Instructions:

1. Mash banana with a fork.

2. Combine all ingredients and mix evenly.

3. Line a baking sheet with parchment paper.

4. Spoon mixture evenly onto tray and bake for 15 minutes at 350 degrees.
   

Ants on a Log

326 calories

Ingredients:

• ½ cup Celery stalks, chopped in half - 8 calories

• 2 Tbsp Peanut butter (Tbsp) - 188 calories

• ¼ cup Raisins - 130 calories

Instructions:

1. Top celery with peanut butter and raisins.

2. No nuts? Use any other seed butter
   
   

Apple “Samoas”

269 calories

Ingredients:

• 1 Apple, small - 77 calories

• ⅔ Tbsp Chocolate chips, Tbsp - 46.9 calories (you can also go with dark chocolate chips)

• 1 Tbsp Coconut chips - 45 calories

• 1 oz Caramel - 100 calories

Instructions:

1. Slice apples as shown in picture. Cut out core of slices.

2. Melt caramel in microwave for ~60 seconds.

3. Drizzle caramel on top of apple slices.

4. Top with chocolate chips and coconut flakes.

5. Note: 2/3 Tbsp = 2 tsp (for chocolate chips)

6. Bonus tip: make 2 “cookies” & eat the other apple slices on the side, to make the 2 “cookies” have a good amount of toppings!

Apple “Cookies” with Peanut Butter

359 calories

Ingredients:

• 1 Apple, small - 77 calories

• 3 Tbsp Peanut butter (Tbsp) - 282 calories

• 1 Cinnamon, dash - 0 calories

Instructions:

1. Slice apple as depicted in picture 

2. Spread peanut butter on each slice 

3. Top with cinnamon

4. No nuts? Use a seed butter e.g. sunflower seed butter
   

Green Smoothie with Banana

252 calories

Ingredients:

• 1 cup Almond milk - 30 calories

• ½ Banana - 52.5 calories

• ½ cup Pineapple, frozen chunks, unsweetened - 46.5 calories

• 1 Tbsp Almond butter - 101 calories

• 1 cup Leafy greens, kale, raw - 15 calories

• 1 cup Leafy greens, spinach, raw - 7 calories

Instructions:

1. Add in all ingredients and 3-4 ice cubes to a blender

2. Blend
   

Banana and “Reese’s” Dip

269 calories

Ingredients:

• 1 Banana - 105 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 Tbsp Chocolate chips, Tbsp - 70 calories

Instructions:

1. Add chocolate chips and peanut butter into a small microwave safe bowl

2. Microwave in 20 second intervals, stirring, until smooth

3. Dip fruit into chocolate pb mixture

Cantaloupe and Mozz Balls

164 calories

Ingredients:

• 1 cup Cantaloupe - 53 calories

• 1 oz Mozzarella balls, mini - 81 calories

• 1 Salt, dash - 0 calories

• 1 Tbsp Balsamic glaze - 30 calories

Instructions:

1. Slice cantaloupe into cubes.

2. Stick cantaloupe cubes with mozz balls as shown in the picture spearing with a toothpick.

3. Any extra cantaloupe? Eat on the side.

4. Top with salt and balsamic glaze.

5. No cheese? Use pieces of hard salami.

Cucumber with Whipped Cream Cheese

164 calories

Ingredients:

• 1 Cucumber, small - 32 calories

• 4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories

• 1 Everything bagel seasoning, dash - 0 calories

Instructions:

1. Cut cucumber in half

2. Top with whipped cream cheese, then top with everything bagel seasoning

3. No dairy? Use a dairy free cream cheese, or avocado
   

Egg Salad Lettuce Wraps

350 calories

Ingredients:

• 3 Egg, large - 216 calories

• 4 tsp Mayonnaise (tsp) - 128 calories

• 3 Lettuce leaves for lettuce wraps - 6 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Hard boil eggs by bring a pot of water to boil (with eggs in the pot) and letting eggs boil for 8 minutes. Remove from heat and peel when cooled.

2. Chop eggs into small pieces.

3. Mix eggs with mayo, salt & pepper.

4. Add to lettuce wraps.

Frozen Blueberries & Milk

162 calories

Ingredients:

• 1 cup Blueberries, fresh - 70 calories

• ¾ cup Milk, 2% (cups) - 91.5 calories

Instructions:

1. Freeze blueberries overnight, or buy frozen.

2. Add blueberries to a bowl, pour in milk, mix around.

3. No dairy? Use a dairy-free milk..
   

Frozen Grapes with 1/8 Cup Nuts

204 calories

Ingredients:

• 1 cup Grapes, red - 104 calories

• ⅛ cup Nuts - 100 calories

Instructions:

1. Wash off grapes, remove from stems, and place in freezer bag.

2. Freeze grapes overnight.

3. No nuts? Feel free to swap out these for any other nut or seed you prefer (roasted & salted are fine!).

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