30 Healthy, Low-Calorie Snacks That Are Actually Satisfying, According to Dietitians

It happens like clockwork: Almost every day at 3 p.m., your stomach grumbles, signaling that it’s time for a snack. While it may be tempting (and easy) to grab a bag of chips from the vending machine, you’ll only be doing your body a disservice when the energy crash hits moments later.

But if you do it right, snacking can be healthy and downright good for you, according to dietitians. When you load up on a balance of protein, fiber, and healthy fat, you’ll stabilize your blood sugar, tamp down cravings, and feel less ravenous during your next meal. If you want to keep your snack on the lower end of the calorie spectrum, aim for about 200 calories, 10 grams of protein, and 5 grams of fiber, Sarah Pflugradt, R.D., nutrition expert and author of You Get One Body, recently told Prevention.

Not sure where to start? Check out the dietitian-recommended, low-calorie snacks below. They’re packed with filling nutrients to create a healthy, satisfying bite—and they’re all about 200 calories or less!

Greek yogurt and berries

If you’re craving something creamy and sweet, reach for your tub of yogurt in the fridge. A serving of plain Greek yogurt topped with a handful of berries is a protein-rich, fiber-filled snack, says Tamara Duker Freuman, M.S., R.D., C.D.N., author of The Bloated Belly Whisperer. The berries lend a natural sweetness, while Greek yogurt provides gut-boosting probiotics.

Tuna salad and veggies

This twist on a tuna salad sandwich is lighter but just as satisfying. “Mix a 3-ounce can of tuna with low-fat mayo or a bit of mashed avocado,” says Freuman, then pair it with cucumbers or nestle the mixture in endive leaves. You’ll get filling protein from tuna and tons of fiber from the veggies.

Lentil soup

Who says a snack can’t be leftovers? If you’re craving something warm and filling, opt for a cup of lentil soup, which is loaded with plant-based protein and fiber to keep you full, says Freuman. And since lentil soup is a melting pot of spices, you’ll feel satisfied with all the delicious flavors coming through in your dish.

Guacamole and broccoli
Trade in tortilla chips for broccoli florets, either raw or steamed when you need a crunchy fix, Ilana Muhlstein, M.S., R.D.N., creator of 2B Mindset, suggests. “Many grocery stores now sell refrigerated or frozen broccoli florets that can be steamed in the microwave, making it easy to prepare at your workplace,” she says.

Banana whip

This play on a whipped mousse packs a big punch of protein. Mix a serving of plain, unsweetened Greek yogurt with 1/4 banana sliced and two tablespoons of powdered or regular peanut butter, then top it all with a sprinkle of ground cinnamon, suggests Muhlstein. “When stirred together, this snack tastes like a whipped mousse or cheesecake, and it’s the perfect choice for those times when you won’t be eating your next meal for a while,” she

says.

Goat cheese and pears

In the mood for something cheesy? Try pairing 1 ounce of salty goat cheese with fiber-rich pear slices for a sweet and savory snack that tastes more decadent than it is, says Freuman. If you can’t find—or don’t like—pears, reach for an apple instead.