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!