Finding tasty snacks that won’t derail your weight-loss goals can be challenging. Low-sugar snacks are a great option, as they satisfy your hunger without adding extra calories or causing blood sugar spikes. Incorporating these snacks into your daily diet can help you stay on track, feel full, and enjoy your food without the worry of gaining weight.
We checked in with Catherine Gervacio, a registered dietician and nutrition writer for Living.Fit; Dr. Himali Maniar Patel; and Johanna Angman, a registered dietician and nutritionist, to learn about 12 low-sugar snacks you can eat while losing weight. Read on to discover their suggestions!
1. Kale chips
These crispy delights are typically made by tossing kale leaves in a light coating of olive oil and seasoning before baking until they achieve a satisfying crunch.
"This can be made at home to ensure reduced caloric density. 1 cup (21 grams) of kale only has about 7 calories. To make easy kale chips, simply toss some dried kale leaves with a drizzle of olive oil, salt, and pepper. Spread on a baking sheet and bake for 10–15 minutes at 300°F until crisp. This only has about 50 calories, with a drizzle of olive oil only containing about 40 calories of 1 tsp is used," Gervacio says.
2. Egg white salad
The protein in egg whites helps promote satiety and muscle maintenance, while the absence of yolks reduces calorie and fat content.
"Egg white is a high-quality protein source, while mixed greens are low in calories but high in fiber. This snack can help with the feeling of fullness. Egg whites only have about 17 calories per piece (33 grams), while mixed greens have 6 calories per cup (35 grams)," she says.
3. Blueberries with yogurt dip
Blueberries are naturally low in sugar compared to many other fruits, yet they're rich in antioxidants, vitamins, and fiber, which support overall health and digestion.
"Berries are popular for their low-sugar profile, so 1/2 cup (75 grams) only has about 43 calories. A 100-gram non-fat Greek yogurt may only contain 59 calories," Gervacio notes.
4. Strawberry gelatin
Unlike traditional desserts that are loaded with sugars and fats, strawberry gelatin is typically made with artificial sweeteners or minimal added sugars, reducing overall calorie intake.
"This combination provides a refreshing, low-calorie snack with a touch of natural sweetness from the strawberries. Sugar-free gelatin has a very low calorie count, while strawberry only has 53 calories per cup (150 grams)," she says.
Gervacio instructs that "to make a low-calorie strawberry gelatin, dissolve a sugar-free gelatin in boiling water, stirring until completely dissolved (about 2 minutes). Stir in the cold water and gently mix in the strawberries. Pour the mixture into individual serving dishes or a large dish. Refrigerate for at least 2 hours or until firm."
5. Celery sticks with nut butter
Celery is naturally low in calories and sugar while being high in fiber, which aids digestion and promotes a feeling of fullness. Pairing it with nut butter, such as almond or peanut butter, adds healthy fats and protein, which further enhances satiety and helps stabilize blood sugar levels.
"Celery is a powerhouse of hydration and fiber with minimal calories and sugar. Nut butters are a healthy source of protein and fat, promoting satiety. This combination helps curb cravings due to fiber and protein, preventing overeating," Nanavati says.
6. Apple slices with cinnamon
Apples are naturally sweet yet low in calories and fat, making them a satisfying option for curbing sugar cravings. Cinnamon not only enhances the flavor but also offers potential benefits for stabilizing blood sugar levels and boosting metabolism.
"Apples provide a touch of natural sweetness and fiber, while cinnamon adds flavor without added sugar. Fiber keeps you full, while cinnamon may help regulate blood sugar, potentially reducing cravings," she reveals.
7. Cottage cheese with berries
Cottage cheese is rich in protein, which helps keep you full and satisfied, reducing the likelihood of overeating. Berries, such as strawberries, blueberries, and raspberries, add a hint of sweetness and are packed with fiber, vitamins, and antioxidants, all while being low in sugar and calories.
"Cottage cheese is a good source of protein and calcium, while berries are packed with antioxidants and fiber. Protein promotes satiety, while berries' sweetness comes from natural sugars and fiber, aiding digestion," Nanavati says.
8. Hard-boiled eggs
Each egg provides about 6 grams of protein, which helps keep you full and curbs hunger, reducing the temptation to snack on high-calorie, sugary foods. The healthy fats in eggs also contribute to satiety, making it easier to manage portion sizes and overall caloric intake.
"Eggs are a complete protein source, containing all essential amino acids. They're also rich in healthy fats and vitamins. Protein and healthy fats keep you feeling full and provide sustained energy, reducing the urge to snack frequently," she notes.
9. Edamame pods
These young soybeans are nutrient-dense, providing a satisfying and filling option that helps control hunger and prevent overeating. The high protein content aids in maintaining muscle mass during weight loss, while the fiber promotes healthy digestion and keeps you feeling full for longer.
"Edamame is an excellent plant-based protein and fiber source, making it a satisfying and healthy snack. Fiber promotes satiety, while plant-based protein can be a good option for those following vegetarian or vegan diets," she says.
10. Avocado with whole-grain crackers
Avocados are rich in healthy fats, fiber, and essential nutrients, which help keep you full and satisfied. The fiber content promotes healthy digestion and curbs hunger, while the healthy fats provide long-lasting energy. Pairing avocado with whole grain crackers adds complex carbohydrates and additional fiber, making this snack more filling and preventing blood sugar spikes.
"Avocado is packed with heart-healthy fats and fiber, while whole-grain crackers offer sustained energy without causing spikes in blood sugar levels," Angman says.
11. Vegetable sticks with hummus
Fresh vegetables like carrots, celery, and bell peppers are low in calories and high in fiber, helping to keep you full and satisfied. Hummus, made from chickpeas, provides a good source of plant-based protein and healthy fats, which further contribute to satiety.
"Crunchy vegetables like carrots, cucumber, and bell peppers paired with hummus provide fiber, vitamins, and minerals, promoting satiety and healthy digestion," says Angman.
12. Nuts and seeds
Angman reveals that these convenient snacks can support those afternoon snack cravings and that "a small handful of almonds, walnuts, or pumpkin seeds provides healthy fats and protein, keeping hunger at bay and supporting metabolic health."
