From banana “sushi” to apple “cookies,” these healthy snacks control your hunger even while you try to lose weight — best of all, they’re dietitian approved. Check out these protein- and fiber-packed snacks that keep your between-meal eats below 225 calories.
1. Peanut Butter Banana “Sushi”
Ingredients
1 large banana
1 (10-inch) whole-wheat tortilla
2 tablespoons (30 ml) peanut butter
1 tablespoon (15 ml) shredded coconut, unsweetened
1/8 teaspoon (.625 ml) cinnamon
Directions
Spread the peanut butter on the tortilla. Sprinkle evenly with coconut flakes and cinnamon. Add banana at one end of the tortilla and roll up. Slice into pieces and enjoy.
Serves: 2 | Serving Size: 1/2 sushi roll
Nutrition (per serving): Calories: 225; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 141mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 11g; Protein: 6g
2. Mango-Cottage Cheese Snack Bowl
Ingredients
1/2 cup (120 ml) cottage cheese
1/4 cup (60 ml) mango, diced
2 tablespoons (30 ml) granola
1–2 teaspoons (5–10 ml) honey
Directions
Top cottage cheese with mango, granola, honey and enjoy.
Serves: 1 | Serving Size: 1 cup
Nutrition (per serving): Calories: 183; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 460mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 19g; Protein: 16g
3. Oven-Roasted Chili-Lime Chickpeas
Ingredients
1 (15-ounce) can low-sodium chickpeas, drained and rinsed
2 tablespoons (30 ml) cooking oil
2 teaspoons (10 ml) chili powder
Zest of 1 lime
1/4 teaspoon (1.25 ml) salt
Directions
Preheat the oven to 400°F. Pour the chickpeas over paper towels and dry as best as you can. In a medium-sized bowl, mix the chickpeas with oil, chili powder, lime zest and and salt. Bake for 30–45 minutes until chickpeas are crispy.
Serves: 4 | Serving Size: 1/2 cup
Nutrition (per serving): Calories: 149; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 275mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 0g; Protein: 5g
4. Oatmeal Raisin Energy Balls
Ingredients
1 cup (240 ml) rolled oats
3/4 cup (180 ml) nut butter of your choice
1/2 cup (120 ml) shredded coconut, unsweetened
1/2 cup (120 ml) raisins
Directions
Add all ingredients to a food processor. Blend until well-combined. Shape and roll the mixture into snack-sized balls.
Serves: 12 | Serving Size: 2 small balls/1 large ball
Nutrition (per serving): Calories: 165; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 5g
5. Apple “Cookies”
Ingredients
1 large apple
2 tablespoons (30 ml) peanut butter
2 tablespoons (30 ml) mini chocolate chips
2 tablespoons (30 ml) slivered almonds (optional)
Cinnamon, to taste (optional)
Directions
Core the apple and slice into 1/4-inch thick slices. Spread each slice with peanut butter and sprinkle with chocolate chips. Top with almond slivers and cinnamon, if desired.
Serves: 2 | Serving Size: About 3 slices
Nutrition (per serving): Calories: 140; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 70mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 10g; Protein: 14g
