Are your everyday snacking habits devastating your diet? Are the quick spikes and drops in your blood sugar levels making you feel “hangry” even after you just ate? I know the feeling! That is why I put together a list of the 7 ultimate healthy snack alternatives to boost fat loss to keep you feeling happy and satisfied as the day goes on!
To keep you on your health and wellness goals every single day!
It’s so important to note that snacking is often advocated to help you lose weight, but only if you’re snacking on foods that won’t spike your blood sugar and sabotage the fat burning process.
With that, remember snacking doesn’t have to be considered a “bad habit.”
Just make sure that you are eating the RIGHT kinds of snacks. Healthy snacking, with the help of my own creative twists, has helped me maintain my weight for the past four years, without feeling deprived or like I’m even on a diet!
These following snacks are not only healthy, but they have also curbed my sweet tooth or salty craving without jeopardizing the taste of the unhealthy snacks you and I both love!
When it comes to losing weight and making this new lifestyle a well, LIFESTYLE, there is one major secret that I have used and mastered over the years. The secret is actually pretty simple if you keep an open mind and learn to dig into your creative side when it comes to snacking!
With every unhealthy snack, you can think of, there is ALWAYS a way that you can recreate it
to make it A HEALTHY ALTERNATIVE!
This will ultimately make the process sooooo much easier my friend!
Learn to recreate the snacks you love, keeping that same great taste and satisfaction, all while keeping it healthy and well-balanced to keep your hunger and cravings at bay. I know it can be really hard to think of some ideas off the top of your head, especially when you’re first starting out!
But that’s why I am here to share some of my all-time favorite substitutes and recipes for healthy snacks and how YOU can make these small and sustainable changes that will ultimately improve your overall health and create a HUGE impact in the long-term. Not to mention save you money and a ton of calories!
For just a 1-ounce serving of regular potato chips (approx. 15-20 chips) the average amount of calories has about 150 grams and 9 grams of fat. Now, a standard bag of chips has about 8 ounces in the entire bag, so it’s very easy to get carried away eating triple the serving when binge-watching your favorite series on Netflix.
Eat This Instead:
Baked Sweet Potato Fries:
A very simple, great-tasting recipe!
I recommend is slicing two whole sweet potatoes into ¼ or ½ inch wide and about 3-4 inches long. (You could also cut sweet potatoes in circles to make them look more like chips).
Then, mix them in a bowl with a ½ tbsp. of olive oil, 1 tsp. of sea salt, 1 tsp. of black pepper, ½ tsp. of paprika, and ½ tsp. of cinnamon.
Set your oven for 400 degrees and bake them for 15 minutes until they’re crisp and golden, and then flip them and bake for an additional 10 minutes on the other side.
Hummus and Multigrain Flatbread or Low Carb Pita:
So yummy and for 2 tablespoons of hummus you’re only taking in about 70 calories! Savory and healthy!
Quest Protein Chips:
These are so good and total on-the-go lifesaver!! The brand Quest makes delicious protein-packed, low carb, low fat, gluten-free, and soy-free chips that come in so many different flavors. My favorite is the barbeque flavor! These range from 130-140 calories per bag (32g) racking in 18-21 grams of protein per bag!
Delicious and incredibly fast, and easy to make! Check out this great recipe from Atkins, and all of their other low-carb recipes!
Nothing is better than fresh, out of the oven chocolate chip cookies, am I right?! However, as good as those sound, there are so many other alternatives!
Eat This Instead:
Apples and Peanut Butter:
Curb those sugary cravings and ditch the cookies for this sweet and crunchy snack. The apples are a perfect substitute for the sweetness of the cookie, and adding some oil-free, all-natural peanut butter obviously makes everything taste better!
Additionally, the protein and healthy fats in the peanut butter, and the fiber in the apple will fill you up for a longer period of time.
Gluten-Free, Flourless, Vanilla Protein Cookies:
Erin Clarke of Wellplated.com came up with these amazing, low-carb, peanut butter protein chocolate chip cookies that are so incredibly easy to make! While only containing 112 calories and 7 grams of hunger-satisfying protein, these are a delicious guilt-free cookie you HAVE to try!
Peanut Butter & Banana & Chocolate Chip, Muffins:
Oh my! You have to make these! Made with all-natural ingredients, this flourless, delectable muffin recipe is super simple, and I meal prep these nearly Sunday for the workweek. A sweet client of mine gave me the recipe for these babies and I just have to share them with you!
All you need is 1 cup of Natural, Creamy Peanut Butter, 2 ripe, peeled bananas, 2 cage-free eggs, 2 tablespoons of natural honey or agave, 1 tablespoon of aluminum-free vanilla extract, 1/2 teaspoon of baking soda, and 1/2 cup of dark chocolate chips.
Blend the bananas and eggs into a blender, this one is hands down the BEST (for every recipe that I need it for), then add in the peanut butter, honey, vanilla extract, and baking soda and blend it all up!
Preheat oven to 400 degrees and spray mini muffin pan with Pam Non-Stick Cooking Spray (I use this in place of oil all of the time!) Divide batter into a 24 count mini-muffin pan, and add the chocolates on top after filling the pan about 3/4 of the way full.
Bake for 10-12 minutes (depending on your oven) and allow 10 minutes for your muffins to cool before enjoying! Each muffin has just under 100 calories!
For so many people, ice cream is the ultimate go-to indulgent dessert…until you find yourself, 20 minutes later, looking down at the empty pint of Ben and Jerry’s!
Treating yourself every once in a while is totally understandable. But seriously, who are we kidding when we say that we’re only going to stick to that half-cup serving lol! That’s why these 3 examples are perfect since not only do they have a fantastic taste, but you get more ice cream for fewer calories! Win-win!
Eat This Instead:
Protein Ice Cream:
Yes, my friend, you read that right!
This recipe is super simple and only requires 5 things: protein powder flavor of choice (I always recommend this one to everyone because the flavor is spot on!), Xanthan gum (this is key to getting your protein ice cream to be fluffy, thick, and have the same texture and consistency as real ice cream), unsweetened almond or cashew milk, ice cubes, and a blender.
Again, I recommend the one above! It’s perfect for versatility!
The process is also super easy. The basic steps I usually take are just adding in about 1 cup of ice (fill to half the blender), 1 scoop (serving) of protein powder, 1/4 teaspoon of xanthan gum (don’t overdo it though!), and then just add in about 2 tablespoons of your milk of choice or even water! Then blend away slowing adding more milk if needed, but you wanna still keep it thick and creamy!
If you use the Pescience protein powder and the other same ingredients that I recommend the total nutrition will come out to be: 115.5 calories, 1.3 fat, 1.6 carbs, and 24.1 protein, 0 sugar!! That’s insane!
Optional toppings/add-ins: cinnamon, vanilla extract, stevia, dark chocolate chips, peanut butter, raw berries, cacao nibs, cereal, etc. This list of possibilities is never-ending!
“Nice” Cream (Banana soft-serve Ice Cream):
Where my vegans at?? I know you’ve heard of this one! But for those that are not familiar, this is another great ice cream substitute that is so tasty but doesn’t come with the dreaded guilt like real ice cream does, if you manage to eat the whole thing!
It’s so easy to make as well, all you have to do is blend up some frozen bananas with a little bit of unsweetened almond or cashew milk (I’m telling you, I use this stuff religiously lol), and then add on whatever toppings your heart desires. Some other great topping ideas could be coconut shavings, low sugar granola, more peanut butter lol, whatever fits well with you and your diet!
Now, my boyfriend and I love ice cream! And at least once a week we have a movie and ice cream date where we go to our local grocery store and pick out our own pint of Halo Top ice cream. Because believe it or not, for one WHOLE pint of this ice cream it is only 280-360 calories depending on the flavor you choose!!
The texture and tastes are just like ice cream you won’t even realize it’s healthier than standard ice cream. They have so many flavors to choose from, and sometimes when I want something different, I use one of these mini kiddie cup cones 😉 They only have 15 calories and 3 carbs for three cones and 0 sugar!
It’s all about balance and making sustainable choices!
Now chocolate can be a hard one to replace, but I have few ideas for you if you need to curb that chocolate craving in the booty with a healthier alternative.
Eat This Instead:
Eat Me Guilt Free Protein Brownies:
These brownies are such an amazing, guilt-free, and high protein (22 grams) snack that is sure to attack those chocolate cravings for a while! They come in multiple flavors like chocolate brownies, blondie, pumpkin spice blondie, etc. and they are so rich and decadent it’s as if you’re eating the real deal! Not to mention they are also gluten-free!
Tip: I like to crumble it up and use it as a topping for the Halo Top ice cream!
There are soooo many companies and brands of protein bars on the market today that you can easily find some at your local grocery store or even a gas station.
Protein bars, like those from Quest, or No Cow, will satisfy and appease your craving. Choose from flavors such as chocolate, cookies n’ cream, chocolate peanut butter, blueberry, lemon, and many more varieties. The flavors will eliminate your sugar craving while the protein and fiber fill you up!
Hershey’s 100% Special Dark Cocoa Powder:
I use this for a multiple of recipes! Whether I’m adding it into protein shakes, oatmeal, or other low-carb desserts, this is definitely a multi-purposeful ingredient to banish your chocolate craving.
Sugary Iced Coffee and Hot Chocolate:
Anyone who has ever met me will for sure advocate that fact that I LOVE coffee! Heck, it’s even included in my “about me page,” it says it in my bio, I can’t tell you enough how much I love coffee. However, what I don’t love is all the added sugar and empty calories that are included in a lot of store-bought or popular coffee-chain beverages.
Did you know that the beloved tall size (12 ounces) Vanilla Bean Frappuccino from Starbucks contains 280 calories and 41 grams of sugar?! That’s only for a tall size! I have friends who drink the 20-ounce venti size regularly! The next time your craving a sugary “coffee” (i.e: sugar-loaded milkshake with a hint of coffee flavoring) consider some of these healthier choices instead!
Drink This Instead:
Protein Iced Coffee:
Simple. Delicious. Get’s the job done.
All you have to do is take your favorite protein powder. I use so many different ones, but this has to be my favorite! I mix one serving (a scoop) of the protein with a cup (240 mL) of unsweetened almond or cashew milk in a shaker bottle.
Then, I pour it over typically 10 ounces of iced, black coffee that I make at home and let chill in the freezer for a half-hour. Put it in a glass or to-go mug and it is the perfect iced coffee alternative!! It saves your wallet on a daily basis and your waistline will appreciate it! ❤️
Collagen Hot Cocoa:
I love collagen and it is so incredibly healthy for you! I can’t speak about it enough! If you are unfamiliar with all of the health benefits of collagen you have to read about it!
But before you do, here is my recipe for the healthiest, most rich, tasty and decadent hot chocolate you will ever drink! Start with 2 1/2 cups of unsweetened cashew milk (lol it’s a life-saver I’m telling ya!), then add 2 tablespoons of the Hershey’s 100% special dark cocoa powder, stevia extract for extra sweetness (the limit doesn’t exist), 1 tablespoon of coconut oil, and 1/2-1 serving of collagen protein.
Top with mini marshmallows or whipped cream and enjoy the best tasting, healthy hot cocoa!
My go-to Starbucks Latte Recipe:
I thought I would share my favorite low-calorie Starbucks latte order with you, my fellow friends, and coffee lovers! This drink is less than 90 calories and is the perfect go-to choice for a healthier alternative to a regular latte. And trust me it tastes amazing! I have every single one of my coffee drinking friends hooked on this order. Super basic and simple, just order a grande (12 ounces) skinny (which means sugar-free) vanilla latte with almond milk.
And there you go! It’s the perfect amount of sweetness but for all my cream lovers out there you could always add in stevia as well to sweeten it up a bit!
Buttery, Microwave Popcorn:
What?! I thought popcorn was considered a healthy food choice??
It is! But, only if it is prepared and served correctly. Most of the time, us movie lovers prepare this high fiber, low-calorie snack with tons of butter and oil turning it into a fattening, high-calorie diet-sabotaging snack.
For example, did you know that a mini bag of Jolly Time Blast O Butter, Ultimate Theater Style popcorn is 210 calories for 4 1/2 cups?? So, ditch the butter and oil, excess salt, and microwaveable bags and try this awesome, money-saving technique by ChocolateCoveredKatie.com.
With this method, you can save on 71 calories by making healthy, homemade, air-popped popcorn for only 139 calories for the same serving of 4 1/2 cups!
After making the popcorn try adding some of these flavors to spice it up!
Try This Instead:
Sprinkle on Kernel Season’s Popcorn Seasoning:
These little jars of popcorn seasonings are adorable and the perfect price and diet hack tool for everyone!
They have 8 calorie-free flavors that range from cheddar to caramel so that you’ll always have whatever flavor you’re craving ready on hand; and there to spice up your healthy, homemade popcorn!
Tip: if you’re sharing with your friends or family, you can split the popcorn bag into the 4 1/2 cup servings and let everyone choose what flavor they want, or have multiple flavors to yourself!
- Make it Spicy and Savory: Zest the popcorn up with some red pepper flakes, tabasco or sriracha sauce, a dash of salt and pepper and some 0 calories spray butter.
- Make it Sweet and Simple: Top it off with some cinnamon, cocoa powder, or add in some nuts and dark chocolate to make it a healthy sweet and salty, homemade trail mix!
Late Night Snack:
When those mighty cravings hit you hard at night, it can be more than easy to give in to unhealthy options to settle our hunger. No matter how many mini snacks you eat, you always long or something more filling like a meal, without actually being the size of a true meal.
Eat This Instead:
Not only are cheese sticks an excellent source of protein and healthy fats, but they are also a great source of tryptophan. Tryptophan is an amino acid that can be used to make melatonin and serotonin which influences optimal sleep.
Pair a reduced-fat cheese stick with some whole-wheat crackers and you have a perfect balance of carbohydrates, fat, and protein that will keep you satisfied longer and support consistent blood sugar levels for roughly only 150 calories!
Mixed Frozen Fruit:
The next time you reach into the fridge late at night, consider making a fruit salad. Add additional, different types of fruit such as cherries and sliced bananas. Cherries have great anti-inflammatory benefits and contain a small source of the wonderful sleep aid, melatonin.
Bananas are also a great source of melatonin and serotonin!
Also, if you are looking for another healthy yet tasty alternative to ice cream try keeping frozen berries such as raspberries, blackberries, goji berries, blueberries, strawberries, etc. in your freezer to easily grab a handful or two before bed as a late-night snack. The frozen fruit is an excellent substitution for ice cream or sherbert but without all of the added sugar.
It’s not just for breakfast! I could seriously eat oatmeal for every single meal, every single day! Oatmeal is a wonderful, filling food choice to eat if you want to relax and wind down for the evening, and keeping those cravings away for the rest of the night!
It is also an excellent source of complex carbohydrates and fiber that is guaranteed to keep you full and not spike your insulin levels.
The process of preparing a jar of “overnight” oats is a great method for prepping your late-night snack so that you stay within your health goals! You can prep the oats during the morning or the afternoon, and store the container in the fridge that way it is ready for you in the evening when you crave something good tasting, yet filling and sustaining.
Please let me know if you have tried or want to try any of these amazing, healthy, and easy snacks!
I would love to hear from you, or if you have any secret diet hack snacks I would love to hear yours as well in the comments!
I hope these ideas bring you one step closer to your goals, my friend!
You got this!