15 Refreshing Snacks for a Hot Day
Snacks are a great way to fuel your body until your next meal, increase your nutrient intake, and depending on the time of year, they offer a great way to make you feel refreshed on a hot day.
However, when you’re on a weight loss journey, there are a few things you’ll want to consider when choosing a snack, especially to cool off on hot summer days. For this reason, I’m sharing a round-up of refreshing snacks that you can enjoy without the guilt that leaves you feeling energized and satisfied. These also work for a wide range of diet preferences and can really be enjoyed no matter the time of year.
15 Refreshing Snacks for a Hot Day
Fresh Veggie Ideas
Enjoy these cool, refreshing bite sized summer snack ideas perfect for when you’re wanting to entertain during spring or summer seasons or just a light and refreshing summer snack in the comfort of your home.
Low Carb Tea Sandwiches
Ingredients
1 Cucumber, medium - 42 calories
7½ Tbsp Cream cheese, whipped - 250 calories
2 Tbsp Dill - 0 calories
2 Tbsp Chives - 0 calories
¼ tsp Salt - 0 calories
Directions
Note: 7 1/2 Tbsp cream cheese = 1/2 cup
Step 1
Cut herbs finely.
Step 2
Slice cucumber.
Step 3
In a bowl, combine cream cheese, dill, salt, and pepper. Stir until herbs are mixed in.
Step 4
Spread mixture evenly on cucumber.
Cream Cheese Board
Ingredients
8 Tbsp Cream cheese, whipped (Tbsp) - 264 calories
1 Bread, sourdough, slice - 160 calories
½ Cucumber, medium - 21 calories
1 tsp Honey - 20 calories
1 Tbsp Chives - 0 calories
¼ tsp Pepper, ground - 0 calories
1 Tbsp Dill - 0 calories
¼ tsp Salt - 0 calories
1 Lemon, peel - 0 calories
Directions
Step 1
Chop chives and dill, slice cucumber
Step 2
Spread cream cheese on a small cutting board
Step 3
Grate lemon zest over cream cheese
Step 4
Top with chives, dill, salt, pepper, and honey
Step 5
Use cream cheese as a dip with bread and cucumber slices
Step 6
No dairy? Use hummus
Tuna on Cucumber Slices
Ingredients
1 Tuna, canned (1 can) - 120 calories
1 Tbsp Mayonnaise (Tbsp) - 97 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Cucumber, small - 32 calories
Directions
Step 1
Mix tuna, mayo, and seasoning.
Step 2
Slice cucumber into thin slices and top with tuna salad.
Step 3
No dairy? Use vegan mayo.
Caprese
Ingredients
2 cups Tomatoes, grape - 64 calories
3 oz Mozzarella balls, mini - 210 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Garlic salt - 0 calories
Directions
Step 1
Stick 1 tomato & 1 mozz ball on each toothpick.
Step 2
Drizzle red wine vinegar, and garlic salt over the bites.
Step 3
You may have extra tomatoes leftover – that’s ok!
Step 4
If you have fresh basil, add that to the toothpicks.
Step 5
No tomatoes? Use another non-starchy veg like cucumbers or peppers. No dairy? Make an easy salad with tomatoes & 1 small avocado
Fresh Fruit Ideas
Fruit Salad or Fruit Kabobs
When you think about refreshing summer snack ideas, fresh fruit should pop up to the top of your list! Make it interesting by creating your own fruit salad or fruit kabobs. Fruit like apples and pears offer a refreshing and healthy high-fiber snack. You can drizzle your fruit in lemon juice or lime juice to help them maintain their freshness, or try one of these fun ways to serve fresh fruit below.
Watermelon “Cakes”
Ingredients
1 cup Watermelon chunks - 46 calories
8 Tbsp Regular whipped cream - 60 calories
2 tsp Sprinkles - 40 calories
Directions
Step 1
Cut watermelon into circular chunks – or regular cubes or slices if you prefer
Step 2
Top with whipped cream and sprinkles.
Festive Strawbs with Cool Whip
Ingredients
1 cup Strawberries, fresh - 50 calories
8 Tbsp Cool whip - 88 calories
2 tsp Sprinkles - 40 calories
Directions
Step 1
Dip strawberries into cool whip
Step 2
Top with sprinkles
Step 3
No dairy? Use a dairy-free yogurt
See more high fiber snacks.
Frozen Fruit Ideas
Swap out the high calorie ice creams for these cool, hydrating, and delicious frozen fruit treat ideas to feel refreshed on hot summer days.
Strawberry Milkshake
Ingredients
1 cup Strawberries, whole, frozen, not sweetened - 50 calories
¾ cup Milk, whole (cups) - 112 calories
¼ tsp Vanilla - 0 calories
1 tsp Sugar - 16 calories
8 Tbsp Regular whipped cream - 60 calories
¼ tsp Sprinkles - 5 calories
¾ cup Ice - 0 calories
Directions
Step 1
Add strawberries, ice, vanilla, sugar, and milk to a blender
Step 2
Blend for 1-3 minutes, until all ingredients are smooth & combined
Step 3
Transfer to a cup, top with whipped cream and sprinkles
Homemade Popsicles
You can pick up popsicle molds and sticks from your local grocery store, then juice your favorite fruit and freeze them to create your very own homemade popsicle treats. When you make your own, you can control how much sugar is added and cut out the artificial flavorings.
Frozen Grapes
Ingredients
1 cup Grapes, red - 104 calories
Directions
Step 1
Rinse grapes and remove from stems
Step 2
Place in a bag or container and freeze overnight
Step 3
Enjoy your frozen grapes!
Homemade Raspberry Frozen Yogurt
Ingredients
2 oz Yogurt, plain, Greek, 2%, from tub - 43 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
¼ tsp Vanilla - 0 calories
1 Tbsp Maple syrup (Tbsp) - 50 calories
Directions
Step 1
This recipe works best when making at least 2 servings at once. So multiply the ingredients by at least 2 servings, and then divide by 2 or more equal sized servings at the end.
Step 2
Combine all ingredients in a blender, and blend until very smooth.
Step 3
Transfer to a loaf pan.
Step 4
Freeze for at least 2 hours.
Step 5
Scoop out with an ice cream scoop and serve.
Step 6
Dairy free? Use a dairy-free yogurt. Don’t use a non-fat version.
Note: Any frozen fruit will work, if you don’t like raspberries!
Frozen Blueberries & Milk
Ingredients
1 cup Blueberries, fresh - 70 calories
¾ cup Milk, 2% (cups) - 92 calories
Directions
Step 1
Freeze blueberries overnight, or buy frozen.
Step 2
Add blueberries to a bowl, pour in milk, mix around.
Step 3
No dairy? Use a dairy-free milk.
Blueberry Chocolate Bites
Ingredients
⅛ cup Blueberries, fresh - 9 calories
4 Tbsp Chocolate chips, semisweet, Tbsp - 240 calories
¼ tsp Salt - 0 calories
Directions
Step 1
Melt chocolate chips in a small bowl in the microwave for ~60 seconds, mix with a spoon and keep heating in 30 second intervals until smooth
Step 2
Fill muffin tin with chocolate. Either use a silicone muffin tin, or line a small baking sheet with wax paper and make small circle shapes without a muffin tin.
Step 3
Makes 4 “mini muffin” bites; or 2 regular sized “muffin” bites. The picture is using a mini muffin silicone muffin tin.
Step 4
Top with fruit and salt.
Step 5
Let chill in freezer for at least 10 minutes
Step 6
Note: Pomegranate seeds are also shown in the picture – use 1/2 pomegranate seeds and 1/2 blueberries if you like, but sticking with just blueberries is absolutely fine – and cheaper!
Frozen Chocolate Banana Bites
Ingredients
1 Banana - 105 calories
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
Directions
Step 1
Slice banana
Step 2
Melt chocolate in the microwave in 15 second intervals, until smooth
Step 3
Cover a dish with parchment paper, and place banana pieces on it
Step 4
Top with chocolate, and freeze for at least 1 hour
Frozen Yogurt Bark with Berries
This is a great and light snack to help you cool down on a hot day. If you’ve never tried making frozen yogurt bark, you can use this recipe from Diethood.
If you like this list, here’s more ideas for healthy snacks for adults!
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