10 healthy snacks for weight loss that keep you full and energised

When trying to lose weight, snacks can make or break your journey. It probably goes without saying that you've ditched the high-calorie snack foods like chips, chocolate and sweet treats, but still, not all low-calorie snacks are created equally.

While some work to help you achieve your goals, others are packed with hidden nasties, or just aren't the satisfying snack you need them to be. So where does that leave you?

Well, by choosing the right snacks for weight loss, you can avoid some of the main obstacles that people have to overcome when trying to lose weight: hunger and energy levels.

In this article, we'll break down everything you need to know about snacking and weight loss, and how to make your snacks support your long-term weight loss goals.

Why healthy snacking is important for weight loss

When it comes to a weight loss journey, snacking can get a bad reputation, but it's not exactly one that it deserves.

In fact, evidence suggests that when you choose your snacks wisely, they can actually help support your weight loss goals in the long term [1]. This is because healthy snacks can help regulate hunger, and in turn, this can prevent overeating later on when having main meals.

Additionally, they can give your body the essential nutrients it needs to stay energised throughout the day, giving you the energy to remain active. By avoiding long gaps without food, you reduce the likelihood of blood sugar crashes that can lead to sweet cravings or reaching for less balanced options [2].

Healthy snacking also supports weight management by helping you feel satisfied, making it easier to stay consistent with your eating plan.

The benefits of healthy snacking

When choosing healthy snacks for weight loss, the right snack isn’t just about curbing your hunger. You can also use it to add more nutrients to your daily intake, rather than snacking on empty calories that won't contribute much.

Nutrient-rich foods like fruit, nuts, or dairy will provide you with vitamins, minerals, fibre, and high-quality protein that support your overall health [3].

Healthy snacks can also promote gut health, boost energy levels between meals, and even reduce the risk of heart disease if you're replacing high-sugar or high-saturated fat snacks.

Rather than seeing snacks as indulgences — like the classic 3pm "sweet treat" — think of them as small, intentional meals that can support weight loss and keep you feeling energised.

What makes a snack healthy

Not all snacks are created equal. The best ones don’t just keep hunger at bay; they fuel your body with the right mix of nutrients, keep your energy stable, and support your long-term weight loss goals. Let's break it down further.

Nutrient density

A healthy snack will give you more nutrients for fewer calories — think fresh fruit, veggie sticks, or whole grain crackers with toppings like cottage cheese [4]. These make for good snacks because they deliver fibre, vitamins, and minerals without a high calorie count, and by choosing nutrient-rich foods, you'll feel full for longer while supporting your long-term health.

Protein and fibre

When it comes to healthy snacks for weight loss, protein and fibre are your friends.

Greek yoghurt with berries, boiled eggs, or nuts are great snack options that deliver high-quality protein. Meanwhile, foods like apple slices, chia seeds, and baby carrots add fibre.

Together, protein and fibre slow digestion, stabilise blood sugar, and keep you fuller for longer, making it easier to lose weight [5][6][7].

Balanced macros

To create healthy snacks that are also satisfying, it's all about balancing your macros and combining protein, carbohydrates, and healthy fats.

For example, whole-grain crackers with cream cheese will provide carbs and protein. Then, adding sunflower seeds or an olive oil-based dip will boost healthy fats, and the combination will provide lasting energy that helps you avoid the peaks and crashes associated with added sugar or highly processed options.

Smart snacking strategies

Snacking can absolutely support your weight loss goals if you do it the right way. It's important to consider the following:

Portion control

If your portion sizes are too large, you'll find that even the healthiest of healthy snacks will contribute to weight gain and derail your weight loss goals.

Reading labels

Head to any grocery store and you'll find plenty of snack packs being marketed as "low fat", "low sugar", "diet" and so on. But often when you check the food labels on the back, you'll see that those claims are hiding added sugar, sodium and fat content.

Timing

Smart snacking is all about maintaining steady energy throughout the day, so it's best to time your snacks so that you're eating every 3-4 hours.

Plan ahead

Keeping healthy snacks on hand can help prevent bingeing on high-calorie, junk snacks when hunger strikes and you're caught off guard.

Balance macros

Snacks that combine protein, healthy fats, and carbohydrates will provide a filling snack that also supports weight loss and helps prevent cravings.

Hydration

Sometimes thirst is mistaken for hunger. Drinking enough water — around 3.7 litres for men and 2.7 litres for women [8] — every day will ensure that you stay hydrated and don't find yourself adding unnecessary calories to your diet.

Our 9 favourite snacks for weight loss

Whether you’re craving something sweet, savoury, or crunchy, here are our top picks to keep you energised between meals.

1. Greek yoghurt with berries

Greek yoghurt is packed with protein, and adding berries boosts fibre and vitamin C, which supports your gut health and immunity.

2. Fresh fruit

Fresh fruit is naturally sweet and low in calories. In fact, one of the best snacks for weight loss is apple slices with peanut butter, because it's the perfect combination of natural sweetness, fibre, and protein.

3. Nuts and seeds

A small handful of nuts or sunflower seeds will give you a boost of healthy fats, fibre, and protein.

4. Veggie sticks with hummus

Baby carrots, celery sticks, and capsicum paired with hummus are a nutrient-dense option that delivers fibre, healthy fats from olive oil, and plant protein.

5. Boiled eggs

Portable, high in protein, and with vitamin D, boiled eggs make for a great snack for weight management.

6. Cottage cheese with fruit or veg

Cottage cheese is low-calorie, but it's packed with protein and essential nutrients. Pairing a low-fat cottage cheese with pear slices or capsicum will create a balanced, tasty and satisfying snack.

7. Dark chocolate (in moderation)

A few squares of dark chocolate (70 per cent cocoa or higher) can satisfy your sweet tooth while also delivering antioxidants.

8. Protein balls, bars, or smoothies

When it comes to snack options, these are convenient and filling, particularly when made with whole grain oats, peanut butter, and fruit.

9. Beef jerky or beef sticks (low-sodium, low-sugar options)

Lean jerky can be a high-quality protein source, but be sure to opt for varieties with no added sugar and lower saturated fat to support healthy weight loss.

10. Air-popped popcorn

Air-popped popcorn is a whole grain snack that’s low in calories and high in fibre. Skip the butter and go for a sprinkle of herbs or nutritional yeast for extra flavour without the excess fat.

Healthy snacking isn't about restriction

When it comes to healthy snacking, it's not about never eating the foods you enjoy ever again. After all, there's a time and a place for a decadent treat once in a while!

But when you're on a weight loss journey, it's about choosing healthy snacks that add nutritional value to your daily diet, that help keep you fuller for longer, and don't leave you feeling deprived. For example, a delicious snack like Greek yoghurt with blueberries, or even whole grain crackers with cream cheese, can feel indulgent without derailing your weight loss goals.

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Frequently asked questions

Still have questions about healthy snacking and weight loss? You’re not alone. Here, we’ve answered some of the most common queries to help you make confident, informed choices about what to eat between meals.

What’s the difference between snacks and treats?

A snack is a small meal that's designed to keep your energy levels up between meals, to give you essential nutrients, and to keep you feeling fuller for longer. On the other hand, treats are usually less nutrient-dense, high-calorie, decadent foods that are primarily eaten for pleasure.

Snacks and treats both have their place in a balanced diet, but choosing snacks for weight loss means focusing on nutritional value rather than just taste.

What snacks are OK to eat at night?

When it comes to an evening snack [9], your best bet will be low-calorie snacks with protein and fibre, like cottage cheese with pear slices, or Greek yoghurt with berries. These can support weight loss even when eaten later in the evening.

On the other hand, it's a good idea to avoid any options that are high in added sugar or saturated fat, as these can disrupt sleep and digestion.

How can I practise mindful eating while snacking?

Mindful eating is all about slowing down and eating without distractions. This allows us to really pay attention to the experience and sensations of eating, to enjoy our food more, and to tune in to our hunger and fullness cues.

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