Apple
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
“An apple a day keeps the doctor away.” There’s a reason this saying exists. This low calorie snack is packed with fiber to keep you full, carbs to keep you energized, and tons of nutrients.
Serving Size: 1 medium apple
Protein: 0g
Calories: 80
Sugar: 16g
Apple Slices with Almond Butter
At Least 5g Protein Gluten Free Vegan Dairy Free Paleo
Make any ordinary apple extraordinary with Barney’s Almond Butter. Their almonds are blanched before grinding for creamy smooth spreadability, and exceptionally awesome flavor.
Ingredients: 1 medium apple
2 tablespoons Barney Almond Butter
Serving Size: 1 apple and 2tbs almond butter
Protein: 6g
Calories: 260
Sugar: 19g
Apricots
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Dried or fresh, delicious apricots are low in saturated fat, cholesterol and sodium, and are a fantastic source of fiber, potassium, and Vitamins A and C.
Serving Size: 1 cup sliced apricots
Protein: 2g
Calories: 79
Sugar: 15g
Artisan Tropic Plantain Strips w/Sea Salt
Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
These tropical delights are made with sustainable, non-hydrogenated Palm Oil, which is rich in antioxidants. An all natural sea salt finish sets off the sweet notes in the plantain.
Serving Size: 1 bag (1.75 oz)
Protein: 1g
Calories: 240
Sugar: 5g
IQ Bars
200 calories or less At Least 5g Protein Less than 10g sugar Vegan Paleo
Looking for a grab-and-go brain-booster that’s tasty, too? Look no further!
IQ BARs contain nutrients such as Omega-3 fats and Lion’s Mane for positive cognitive function, as well as 6g of plant-based protein. One-of-a-kind flavors like Matcha Chai Hazelnut make for a delicious treat that’s good for the mind and body.
Serving Size: 1 bar (45 grams)
Protein: 6g
Calories: 180-200
Sugar: 6-7g
Asian Pear
200 calories or less 100 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Try this to give your midday snack an eastern flair. Packed with fiber, Vitamins C and K, and carbs for energy.
Serving Size: 1 pear
Protein: 1g
Calories: 51
Sugar: 9g
Avocado and Salsa on Ezekiel Toast
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free
Ezekiel sprouted bread uses a unique combination of 6 grains and legumes that are easier to digest, increase mineral absorption, and contain increased antioxidants. Pair it with avocado and fresh salsa for healthy fats and energy.
Ingredients: 1/4 medium avocado
1 slice sprouted bread
2 tablespoons salsa
How to prepare: Toast bread and top with sliced or mashed avocado and salsa
Serving Size: 1 slice
Protein: 5g
Calories: 149
Sugar: 3g
Avocado Egg Salad topped Ezekiel Toast
At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free
Ezekiel sprouted bread is as efficient a source of complete protein as there is. Pair it with egg salad for a tasty protein-packed powerhouse.
Ingredients: 1/4 avocado mashed
1 large hardboiled egg (chopped)
How to prepare: Mix together avocado and egg with a dash of salt and pepper to taste on top of a slice of toasted ezekiel bread
Serving Size: 1 slice
Protein: 11g
Calories: 210
Sugar: 1g
Baby Cucumbers
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
These crisp, refreshing bites contain just 15 calories per serving, and are great for digestion.
Serving Size: 3 baby cucumbers
Protein: 0g
Calories: 45
Sugar: 6g
Baked Apple Chips
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free
Reach for low calorie baked apple chips instead of greasy potato chips. Packed with carbs, heart-friendly fiber, and potassium.
Ingredients: 3 large Red Delicious apples, cored
1 tsp cinnamon
2 tbsp sugar
How to prepare: Full recipe here
Serving Size: 1/3 of recipe
Protein: 1g
Calories: 141
Sugar: 27g
Baked Pears with Walnuts and Honey
200 calories or less Gluten Free Dairy Free
Deceptively easy to prepare, these baked delights contain carbs, protein, and fiber, perfect for when you need a burst of energy to get through the day.
Ingredients: 2 large ripe pears
1/4 tablespoon ground cinnamon
2 teaspoons honey
1/4 cup crushed walnuts
(optional) yogurt or frozen yogurt
How to prepare: Full recipe here
Serving Size: 1/2 pear with toppings
Protein: 1.5g
Calories: 110.5
Sugar: 12g
Baked Sweet Potato Chips
200 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
It’s a superfood for a reason – sweet potatoes are choc full of potassium, protein, and fiber. Bake them for a light, crispy treat.
Ingredients: 1 1/2 pounds sweet potatoes
1/3 cup olive oil
Diamond Crystal Kosher Salt
How to prepare: Full recipe here
Serving Size: 1/8 of recipe
Protein: 1g
Calories: 152
Sugar: 4g
Baked Sweet Potato Topped with Greek Yogurt, Chopped Walnuts
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Gluten Free
Tart greek yogurt sets off the baked sweet potato’s natural dulcitude and provide additional protein, while the walnuts provide a satisfying crunch. A great Fall snack!
Ingredients: 1 sweet potato (5″ long)
0.25 cup Plain Greek Yogurt
1 tablespoon Chopped Walnuts
How to prepare: Cook sweet potato in microwave 2-5 min (until tender), split open and top with greek yogurt and chopped walnuts
Serving Size: 1 potato
Protein: 9g
Calories: 194
Sugar: 9g
Banana
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo
Bananas are a great way to stave off cravings for sweets. Along with a reasonable amount of natural sugar and carbs, they’re packed with fiber, protein, and of course potassium and manganese, meaning they won’t make your energy soar and crash like candy and other sweets do.
Serving Size: 1 medium banana
Protein: 1g
Calories: 110
Sugar: 14g
Banana Ice Cream
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
This incredibly easy recipe gives you the look and texture of ice cream without all the added sugar.
Ingredients: 1 ripe firm banana
How to prepare: Slice banana and layer on cookie sheet to freeze. Remove from freezer and blend in food processor until creamy.
Serving Size: 1 banana
Protein: 1g
Calories: 110
Sugar: 14g
Banana, Peanut Butter and Honey Roll-Ups
At Least 5g Protein At Least 10g Protein
This protein-packed recipe will curb your craving for sweets and keep you fuller, longer.
Ingredients: 1 Flatout Flatbread
1 tablespoon peanut butter
1/2 banana
1/2 tablespoon honey
How to prepare: Full recipe here
Serving Size: 1 roll-up
Protein: 16g
Calories: 313
Sugar: 18g
Banana, Protein, and Almond Milk Smoothie
Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar
This delicious concoction packs an impressive 27 grams of protein per serving – and less than 10 grams of sugar. Drink after a workout or in the morning to fuel your day.
Ingredients: 1 scoop protein powder
1 cup unsweetened almond milk
1/2 banana
How to prepare: Mix ingredients and blend until smooth, add water or ice to adjust consistency to desired thickness
Serving Size: 1 pear
Protein: 27g
Calories: 216
Sugar: 9g
Banana, Almond Butter, Ezekiel Toast
At Least 5g Protein Less than 10g sugar Vegan Dairy Free
Ezekiel sprouted bread is packed with more nutrients and antioxidants than conventional, unsprouted bread. Banana and almond butter add extra protein and fiber to keep you full throughout the day.
Ingredients: 1/2 medium banana
1 tablespoon Barney Almond Butter
1 slice ezekiel toast
How to prepare: toast bread, spread almond butter, and top with sliced banana
Serving Size: 1 prepared slice
Protein: 8g
Calories: 226
Sugar: 10g
Bell Pepper (Sliced)
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Simple and refreshing, bell peppers are packed with nutrients like folate, potassium, and Vitamins A, B6, C, E, and K1.
Serving Size: 1 medium bell pepper
Protein: 1g
Calories: 30
Sugar: 3g
Blackberries
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Sure we all know that sweet, succulent blackberries are a delicious source of dietary fiber, but did you also know they contain essential minerals like magnesium, potassium, and copper?
Serving Size: 1 cup
Protein: 2g
Calories: 62
Sugar: 7g
Blueberries
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Blueberries are one of the highest antioxidant foods in the world, and evidence suggests that eating blueberries combats aging, boosts brain health, and fights cancer.
Serving Size: 1 cup
Protein: 1g
Calories: 85
Sugar: 15g
Blueberry Oatmeal Greek Yogurt Muffins
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar
This low calorie, low-glycemic snack combines the protein power of greek yogurt with the antioxidants of blueberries.
Ingredients: 1 cup + 1 tbsp all-purpose flour, divided
1 cup rolled oats
2 tsp baking powder
1/4 tsp salt
2 large eggs, lightly beaten
1 cup plain Greek yogurt
1/3 cup honey
1/4 cup milk
2 tsp vanilla extract
1 cup blueberries, frozen or fresh
How to prepare: Preheat your oven to 350 degrees F and either grease a muffin pan or line with 12 silicone liners.
Combine 1 cup flour, oats, baking powder and salt in a large bowl.
In a medium bowl, whisk together the eggs, yogurt, honey, milk, and vanilla until well combined.
Stir the wet ingredients into the dry ingredients until combined.
Toss the blueberries in the remaining flour and then carefully fold them into the batter.
Divide the batter evenly among the muffin cups, filling to the top.
Bake for 18-20 minutes, or until the tops are firm and just starting to turn golden. A toothpick should come out clean.
Serving Size: 1 muffin
Protein: 5g
Calories: 146
Sugar: 10g
Blueberry Vanilla Greek Yogurt Granola Bars
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar
These tasty homemade breakfast bars are easy to make and a great way to start your day.
Ingredients: 2 cups rolled oats
1 1/2 cup brown rice krispies
1/4 cup shredded unsweetened coconut
1/4 cup whole roasted almonds, roughly chopped
1 tablespoon chia seeds
1/4 teaspoon salt
1/2 cup peanut butter or almond butter
1/2 cup honey
1 1/2 teaspoon vanilla
1 (rounded) cup fresh blueberries or 3/4 cup dried blueberries
Greek Yogurt Coating
1 tablespoon water
1 teaspoon vanilla extract
1/2 teaspoon gelatin
1/4 cup greek yogurt
1 tablespoon honey
pinch of salt
2 cups powdered sugar
How to prepare: Full recipe here
Serving Size: 1 muffin
Protein: 5g
Calories: 146
Sugar: 10g
Broccoli
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
One of the cleanest foods imaginable, broccoli is a fantastic source of protein, essential vitamins and minerals, and dietary fiber.
Serving Size: 1 cup
Protein: 3g
Calories: 34
Sugar: 2g
Buffalo Tuna Stuffed Celery
At Least 5g Protein At Least 10g Protein Less than 5g sugar Gluten Free Nut Free
Enjoy all the flavors (and protein) of wings without the saturated fat and fried grease. The perfect healthy snack to enjoy on football Sundays.
Ingredients: 1 (5 oz.) can tuna packed in water, well drained
1 tbsp. mayonnaise (or Greek yogurt)
1 tbsp. buffalo wing sauce
3 celery sticks
How to prepare: Full recipe here
Serving Size: 1 recipe
Protein: 21g
Calories: 214
Sugar: 2g
Cantaloupe
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Cantaloupe is an oft-overlooked source of carotenoids, which reduce the likelihood of certain diseases and cancers.
Serving Size: 1/2 medium cantaloupe
Protein: 2g
Calories: 93
Sugar: 22g
Cantaloupe Bowl with 2% Cottage Cheese
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Gluten Free Nut Free
Supercharge your heart-healthy cantaloupe with protein-rich cottage cheese – that’s 16 grams of protein in just 183 calories.
Ingredients: 1/2 cantaloupe
1/2 cup 2% cottage cheese
Serving Size: 1 half cantaloupe filled with cottage cheese
Protein: 16g
Calories: 183
Sugar: 26g
Caprese Salad
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
This colorful, refreshing salad serves up 6 grams of protein and all the benefits that tomatoes provide – like a hearty dose of Vitamin C.
Ingredients: 1 tablespoon balsamic vinegar
1 roma tomato medium
1/2 tablespoon extra virgin olive oil
1 oz Mozzarella
2 1/2 leaves (2 g) fresh basil
How to prepare: Slice tomato and mozzarella and layer with basil leaves. Drizzle with balsamic vinegar and oil.
Serving Size: full recipe
Protein: 6g
Calories: 160
Sugar: 4g
Carrot Sticks
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Delicious, snackable carrots contain heaps of beta-carotene – great for healthy skin – and fiber, which aids digestion and keeps weight gain in check. Carrots are also rich in antioxidants and vitamins like A, C, and K.
Serving Size: 3 oz
Protein: 1g
Calories: 35
Sugar: 5g
Caveman Dark Chocolate Almond Coconut Bar
At Least 5g Protein Gluten Free Paleo
This gratifying snack will satisfy the most primal of snacking urges with a decadent mix of rich dark chocolate, crunchy almond, and real coconut goodness. With zero trans fat, 5g of protein, 3 g of Fiber, 19 g of carbs, and just 200 calories in every bar, it’s fuel for the modern caveman (and woman) in all of us.
Serving Size: 1 bar (1.4 oz)
Protein: 5g
Calories: 210
Sugar: 10g
Cashews
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free
This unassuming nut definitely punches above its weight, containing 5 grams of protein and 187 mg of Potassium per serving.
Serving Size: 1 oz
Protein: 5g
Calories: 160
Sugar: 2g
Cauliflower Florets
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Cut into bite-sized florets, even the most novice home cook can quickly and easily prepare a side of cauliflower. Just cut into quarters and remove the stem, and it will naturally fall into the familiar floret shape.
Serving Size: 1 cup
Protein: 2g
Calories: 25
Sugar: 2g
Celery Sticks and Skinny Buffalo Chicken Dip
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free
This recipe combines the cool, tangy flavor of greek yogurt with the heat of buffalo sauce for a stimulating, any-time snack.
Ingredients: 4 oz. (half a block) reduced-fat (or fat-free) cream cheese, softened
1 cup plain Greek yogurt
1 cup shredded part-skim Mozzarella cheese
1/2 cup hot sauce
1/2 cup crumbled light blue cheese
1 tablespoon ranch seasoning (optional)
3 cups shredded cooked chicken
How to prepare: Full recipe here
Serving Size: 1/2 cup of dip and 4 celery sticks
Protein: 13g
Calories: 117
Sugar: 2g
Celery Sticks with Peanut Butter
At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free
So simple, yet so delicious. Smother fibrous celery with protein-packed peanut butter for a delicious treat that will keep you full and energized.
Ingredients: 5 four inch sticks of celery
2 tablespoons natural peanut butter
Serving Size: 5 sticks
Protein: 8g
Calories: 230
Sugar: 1g
Cherries
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Beloved for their deliciously sweet flavor, cherries are an under-appreciated source of Potassium. A single serving contains 286 mg.
Serving Size: 1 cup
Protein: 1g
Calories: 74
Sugar: 15g
Clementines
200 calories or less 100 calories or less Gluten Free Vegan Dairy Free Paleo Nut Free
Clementines are a hybrid of mandarin and sweet oranges, and are rich in calcium, magnesium, potassium and phosphorous – and Vitamin C, of course.
Serving Size: 2 clementines
Protein: 1g
Calories: 70
Sugar: 14g
Chickpeas on Wheat Toast
200 calories or less 100 calories or less At Least 5g Protein Less than 10g sugar Vegan Dairy Free Paleo
This snack reimagines beans on toast, a popular breakfast in the United Kingdom. This chickpea version is faster to make and it requires less oil and less preparation and cook time than the traditional dish.
Ingredients: 1 slice of whole-wheat toast
¼ cup chickpeas
3 tablespoons grated carrots
1 teaspoon toasted sesame oil
1 squeeze fresh lemon juice
Salt and pepper to taste
How to prepare: Use a potato masher, fork, or whisk to mash up the chickpeas with the sesame oil, lemon juice, and salt and pepper. The mixture should be chunky, but spreadable. Stir in the grated carrots and spread everything on your toast.
Serving Size: 1 Slice
Protein: 8g
Calories: 200
Sugar:
Clif Nut Butter Bar – Peanut Butter
At Least 5g Protein Less than 10g sugar Vegan Dairy Free
These delicious bars are low in sugar (under 10 grams), but high in fiber and protein – not to mention big on taste.
Serving Size: 1 bar (1.76 oz)
Protein: 7g
Calories: 230
Sugar: 9g
Cottage Cheese topped with Cucumber, Tomato, Avocado Salad
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free
This refreshing, easy to make concoction delivers protein, healthy fats, and tons of essential vitamins and minerals.
Ingredients: 1/2 cup (not packed) cottage cheese – lowfat 2% milkfat
1 tablespoon lemon juice
1 dash salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder
1/2 cup grape tomatoes (halved)
1/2 cup English seedless cucumber (chopped)
1/2 small avocado (cubed)
2 tablespoons cilantro (chopped)
How to prepare: Mix together chopped cucumber, halved tomatoes, avocado, lemon juice, cilantro, garlic and salt and pepper and use to top cottage cheese.
Serving Size: full recipe
Protein: 17g
Calories: 174
Sugar: 2g
Cucumber Hummus Boats
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free
Set sail with these scrumptious, inventive midday delights. The cucumber base provides hydration, while the beans in hummus give you a protein boost.
Ingredients: 1 whole cucumber
4 baby plum tomatoes
3 tablespoons hummus
How to prepare: Full recipe here
Serving Size: 1 boat
Protein: 6g
Calories: 134
Sugar: 3g
Dang Coconut Chips
200 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Nut Free
A SnackNation member favorite, Dang uses only Thai coconuts and a proprietary roasting technique for a flavor and crunch unlike anything you’ve ever tried.
Serving Size: 1 bag (0.7 oz)
Protein: 1g
Calories: 115
Sugar: 8g
Dates (Medjool)
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
These delicious dates are packed with natural sugars, making them a great way to tide over sweet-cravings during the day. They’ve also been shown to decrease cholesterol and boost bone health.
Serving Size: 3 dates
Protein: 1g
Calories: 199
Sugar: 48g
Easy Oven Baked Zucchini Chips
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Cut ‘em thin and bake ‘em crispy, these crunchy, satisfying little wonders are low in calories and high in anti-inflammatory properties. Plus they take just ten minutes to prep.
Ingredients: 1 large zucchini
2 tablespoon olive oil
Kosher salt
How to prepare: Full recipe here
Serving Size: 1/2 recipe
Protein: 2g
Calories: 145
Sugar: 3g
Easy White Bean Salad
200 calories or less At Least 10g Protein Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Photo belongs to Tom Britt via Flickr’s Creative Commons License
White beans, or cannellini beans if you’re feeling fancy, create a solid, fiber-filled foundation for this easy, yet elegant snack. In addition to fiber to keep you full, the beans contain iron, magnesium, and protein.
Ingredients: 1 cup white beans (cannellini beans)
1/2 cucumber (diced)
1 small tomato (diced)
Pinch of dill (fresh or dried)
Juice of 1/2 lemon
1/4 cup vinegar
Salt to taste
How to prepare: Toss everything together and serve. You can also refrigerate the salad to let the flavors marinate.
Serving Size: 1/4 recipe
Protein: 12g
Calories: 185
Sugar: 3g
Edamame
200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Edamame is the Japanese name for boiled soy beans, and these delicious treats are packed with fiber, protein, and essential vitamins and minerals.
Serving Size: 1/2 cup
Protein: 8g
Calories: 100
Sugar: 1g
Field Trip Turkey Jerky Cracked Pepper
200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Dairy Free Nut Free
This lean, savory jerky has the protein power you need to get you to the next waypoint – or through the next meeting, whichever comes first.
Serving Size: 1 bag (1 oz)
Protein: 12g
Calories: 70
Sugar: 2g
Fresh Strawberries Drizzled with Coconut Butter
200 calories or less Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Ready in seconds, this paleo-friendly treat is sweet and satisfying.
Ingredients: 1 cup fresh strawberries
1 tablespoon coconut butter melted
How to prepare: Drizzle the coconut butter on the fresh strawberries and enjoy!
Serving Size: 1 cup
Protein: 2g
Calories: 154
Sugar: 8g
Frozen Yogurt Fruit Bark
200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Gluten Free Nut Free
Adding naturally sweet fruits like strawberry or kiwi is the perfect way to liven up your frozen yogurt without compromising your diet. So tasty, you won’t believe that it’s low calorie and less than 10g of sugar per serving.
Ingredients: 1 large container of plain yogurt
1 tablespoon vanilla
2 cups chopped fruit
How to prepare it: Full recipe here
Serving Size: 1/10th of recipe
Protein: 7g
Calories: 66
Sugar: 7g
Fruit and Cheese Mini Kabobs
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Photo belongs to a Love a Fare
A fun way to combine dietary fiber, protein, and tons of vitamins and minerals.
Ingredients: 1 (6 ounce) package blueberries
1 (6 ounce) package raspberries
1 (8 ounce) package colby jack cheese cubes
40 toothpicks
How to prepare: Full recipe here
Serving Size: 5 kabobs
Protein: 7g
Calories: 122
Sugar: 2g
G.H. Cretors – Just the Cheese Corn
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Popcorn made with real aged cheddar cheese. A great source of protein and dietary fiber.
Serving Size: 1 bag (1 oz)
Protein: 3g
Calories: 170
Sugar: 0g
Gluten-Free Avocado Toast in a Bowl
At Least 5g Protein Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Don’t worry; this is not just another variety of deconstructed avocado toast. This vegan recipe yields a healthy bowl packed with fiber and omega 3 fatty acids. Baked quinoa and nutty sesame seeds provide the crunchy comforting flavors of toast without incorporating gluten.
Ingredients: ½ small avocado, sliced
1 tablespoon sesame seeds
½ teaspoon coarse sea salt
1/4 toasted quinoa
Optional: Condiments of your choice
Fresh herbs of your choice
Booster veggies of your choice
(We love fresh mint, olive oil, and green peas!)
How to prepare: Stir together your quinoa, salt, and sesame seeds. Then top the mixture with sliced avocado and any gourmet additions of your choice.
Serving Size: 1 bowl
Protein: 7g
Calories: 277
Sugar:
Grilled Watermelon Pizza with Honey and Lime
Gluten Free Nut Free
This light, refreshing summertime treat is surprisingly low calorie (238 per serving), but dishes 4 grams of high quality protein thanks to delicious queso fresco.
Ingredients: 1 20-25 lb seedless watermelon
2 cups cilantro leaves
6 oz queso fresco
1/4 cup honey
Fresh lime wedges as garnish
Pickled Red Onions
1 medium red onion thinly sliced
1/2 cup white vinegar
2 tablespoons fresh lime juice
1tablespoon honey
1 1/2 teaspoons kosher salt
How to prepare: Full recipe here
Serving Size: 1/20th of recipe
Protein: 4g
Calories: 238
Sugar: 29g
Green Goddess Avocado Dip
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Nut Free
This delicious dip is packed with healthy fat, 3g of protein, and flavor for days.
Ingredients: 2 small ripe avocados
2 scallions
1/4 cup tightly packed parsley leaves
1/4 cup tightly packed basil leaves
3 tablespoons lemon juice
2 tablespoons mayonnaise or non-fat Greek yogurt
1/2 teaspoon sea salt
How to prepare: Full recipe here
Serving Size: 1/2 recipe
Protein: 3g
Calories: 117
Sugar: 2g
Grape Tomatoes
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
These tasty treats are rich in vitamins A and C, contain a healthy dose of iron, and are packed with carbs for energy.
Serving Size: 3 oz (about 5-6 grape tomatoes)
Protein: 1g
Calories: 30
Sugar: 4g
Grapes
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Grapes are powerhouses of antioxidants and vitamins, containing vitamins C and A, potassium, iron and folate. Eating grapes also helps treat indigestion, fatigue, and kidney disorders.
Serving Size: 1 cup
Protein: 0.6g
Calories: 62
Sugar: 15g
Grapefruit
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
This delightfully sour treat is packed with dietary fiber and is a great source of Vitamins A and C.
Serving Size: 1 medium grapefruit
Protein: 1g
Calories: 60
Sugar: 11g
Healthy Tuna Stuffed Avocado
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Paleo Nut Free
14 grams of protein help you stay full and energized, while the avocado provides creamy flavor and healthy fats for days.
Ingredients: 4 avocados, halved and pitted
3 (4.5 oz) cans tuna, drained
1 red bell pepper, diced
1 jalapeno, minced
1 cup cilantro leaves, roughly chopped
1 lime, juiced
salt and pepper
How to prepare: Full recipe here
Serving Size: 1/2 avocado stuffed with tuna
Protein: 14g
Calories: 181
Sugar: 1g
Homemade Cinnamon Applesauce
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free
This recipe minimizes sugar and maximizes the natural sweet of the apples to get all the wholesome benefits.
Ingredients: 3 pounds of apples (approx. 6 medium apples), peeled, cored, quartered and chopped into smaller chunks
1 cup water
1/4 cup white sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
How to prepare: Full recipe here
Serving Size: 4 oz
Protein: 0g
Calories: 54
Sugar: 12g
Greek Yogurt Topped with Mixed Berries
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Nut Free
Sweeten up your greek yogurt the natural way with mixed berries. Makes for a protein- and fiber-rich snack.
Ingredients: 1/2 cup Chiobani Greek Yogurt
1/2 cup mixed berries
How to prepare: Pour mixed berries over yogurt
Serving Size: 1 recipe (1 cup)
Protein: 12g
Calories: 135
Sugar: 9g
Hippeas – Pepper Power
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Hippeas are organic, vegan chickpea puffs that are packed with fiber, protein… and good vibes.
Serving Size: 1 bag (1 oz)
Protein: 4g
Calories: 130
Sugar: 2g
High Protein Spinach Artichoke Dip
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Nut Free
This easy to make recipe dishes more than 20 grams of protein to keep you full, energized, and ready to take on the world.
Ingredients: 1 cup 2% cottage cheese
1 oz part skim mozzarella (shredded)
1/2 cup artichoke hearts (chopped)
1/2 cup cooked spinach
1 small garlic clove (minced)
dash of salt and pepper to taste
How to prepare: Mix the cottage cheese and shredded mozzarella in a microwave safe bowl.
Heat in microwave for 1-2 minutes or until the mix becomes bubbly and melty. Add the chopped spinach, artichokes, garlic, and season with a dash of salt and pepper.
Return to microwave 1 min or until the full mixture is heated evenly. Pair with multi-grain crackers, homemade pita chips, or veggies.
Recipe for two.
Serving Size: 1/2 recipe
Protein: 20g
Calories: 165
Sugar: 5g
Green Beans
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Full of vitamins and minerals (especially vitamin C), green beans are packed with complex carbs, fiber, and protein. Eat them raw instead of a side of greasy french fries.
Serving Size: 1 cup
Protein: 3g
Calories: 73
Sugar: 2g
Hard Boiled Eggs
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Paleo Nut Free
Simple, portable, and delicious, hard boiled eggs deliver a whopping 12.6 grams of protein in just 156 calories.
Serving Size: 2 eggs
Protein: 12g
Calories: 156
Sugar: 1g
Healthy Egg Muffin Cups
200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Paleo
Photo belongs to Show Me They Yummy
This recipe might seem a little advanced, but it actually just takes 10 minutes of prep and 15 minutes of cook time. At 3.7 grams of protein and just 50 calories per muffin, they’re well worth the effort.
Ingredients: 1 tablespoon olive oil
1 cup red pepper (measured after chopping)
1 cup green pepper (measured after chopping)
1 cup yellow onion (measured after chopping)
2 cups baby spinach – roughly chopped (measured/packed before chopping)
1 cup mushrooms (measured before chopping)
2 cloves garlic, minced
Salt, to taste
4 whole eggs
4 egg whites
Hot sauce (optional for drizzling on top)
How to prepare: Full recipe here
Serving Size: 1 muffin
Protein: 4g
Calories: 48
Sugar: 1g
Honeydew Melon
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Cool, refreshing honeydew is full of vitamins C and B-6, potassium, and dietary fiber, making it a heart-healthy way to start the day.
Serving Size: 1 cup (diced)
Protein: 1g
Calories: 61
Sugar: 14g
Jackson’s Honest Sweet Potato Chips
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Jackson’s Honest uses coconut oil, both an important source of dietary fat and nature’s most concentrated source of lauric acid, which helps kill harmful pathogens in the body.
Serving Size: 1 bag (5 oz)
Protein: 1g
Calories: 150
Sugar: 4g
Jicama and Pesto
Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Photo belongs to Whole Life Challenge
Enjoy a little Latin-Italian fusion by munching on crispy jicama sticks and bright basil. Jicama has a slightly sweet, starchy flavor that compliments the savory tastes of olive oil, basil, and salt.
Ingredients: 1/2 medium jicama
1 tablespoons pesto, fresh or prepared
How to prepare: Peel the jicama. (Put a little muscle into it; jicama skin is much tougher than potato skin.) Slice the jicama into sticks and put half in the refrigerator for later. Serve the sticks with pesto.
Serving Size: 1 recipe
Protein: 4 grams
Calories: 220
Sugar: 6 grams
JiMMYBAR! Peanut Butter Ice Cream
At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free
This seemingly decadent treat is actually a protein powerhouse in disguise. Each serving contains a whopping 21 grams of protein, yet just 240 calories and a single gram of sugar.
Serving Size: 1 bar (2.05 oz)
Protein: 21g
Calories: 240
Sugar: 1g
Justin’s Snacks Pack – Peanut Butter w/Banana Chips
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Dairy Free
They may look like an unhealthy childhood treat, but don’t let looks deceive you – Justin’s Snack Packs are low glycemic and high in protein, making them a healthy way to power through the day.
Serving Size: 1 pack (1.3 oz)
Protein: 5g
Calories: 200
Sugar: 7g
Kale Chips
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
An inventive way to snack on one of the original superfoods. Kale contains fiber, protein, and is packed with antioxidants. It’s also known to support cardiovascular health and have anti-inflammatory properties.
Ingredients: 1 medium-sized bunch of kale, washed and dried very well
2 tsp olive oil
a pinch or two of salt
a pinch of garlic powder
How to prepare: Full recipe here
Serving Size: 1/2 recipe
Protein: 5g
Calories: 112
Sugar: 0g
Kiwi
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
These tart, furry treats are a powerhouse of vitamins and minerals (especially Vitamin C), are filled with fiber, and are a great source of folate.
Serving Size: 1 kiwi
Protein: 2g
Calories: 90
Sugar: 13g
Kumquats
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
The humble kumquat is a juggernaut of nutrition value, containing a variety of essential oils (like limonene), as well as potassium, calcium, Vitamin C, and dietary fiber.
Serving Size: 5 kumquats
Protein: 1g
Calories: 67
Sugar: 9g
Lawless Jerky – Mango Habanero Beef Jerky
200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Dairy Free Nut Free
This moist, delicious jerky balances fiery habenero with the punchy sweetness of mango for a taste sensation unlike any other. Contains 11 grams of high quality protein from 100% grass-fed beef.
Serving Size: 1/2 bag (1 oz)
Protein: 11g
Calories: 80
Sugar: 6g
Low Fat Cottage Cheese (Daisy Brand)
200 calories or less 100 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 5g sugar Gluten Free Nut Free
Just 90 calories, this tasty cheese delivers 13 grams of protein per serving to keep you full and ready to tackle what life has to offer.
Serving Size: 1/2 cup
Protein: 13g
Calories: 90
Sugar: 4g
Low Fat Cottage Cheese (Daisy Brand) with Pineapple
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Gluten Free Nut Free
Give your cottage cheese a Hawaiian twist by adding all natural pineapple to the mix. The cottage cheese offers a protein punch, while the pineapple adds a mix of vitamins, minerals, and fiber.
Ingredients: 1/2 cup cottage cheese
1/2 cup Pineapple
Serving Size: 1 cup
Protein: 14.5g
Calories: 127
Sugar: 11g
Mango
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
The antioxidant compounds in mangoes have been known to fight cancer, keep cholesterol in check, and leave your skin looking radiant.
Serving Size: 1 cup (sliced)
Protein: 1g
Calories: 99
Sugar: 23g
Matt’s Munchies – Mango
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
A grownup take on the fruit roll ups we loved as kids, Matt’s Munchies are made with all natural ingredients. This variety harnesses the cancer- and cholesterol-fighting properties of antioxidant-rich mangoes.
Serving Size: 1 bag (1 oz)
Protein: 1g
Calories: 90
Sugar: 13g
Mediterranean Cucumber Roll Ups
200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Nut Free
These low-calories, high-nutrient roll ups are super easy – and super delicious. Hummus adds a protein kick.
Ingredients: 1 large cucumber
1/8 teaspoon ground black pepper
6 tablespoons roasted garlic hummus
6 tablespoons roasted red pepper, chopped (sun-dried tomatoes would be good too)
6 tablespoons crumbled feta
How to prepare: Full recipe here
Serving Size: 2 roll-ups
Protein: 2.5g
Calories: 64
Sugar: 2g
Mini Pita Black Bean Quesadilla
At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Nut Free
Easy to make, even easier to eat. 15 grams of protein in this low calorie, low glycemic gem.
Ingredients: 1 oz, Cheese – Mozzarella, part skim milk
1 whole wheat mini pita bread (29g)
1/4 medium avocado
2 tablespoon salsa
1/4 cup black beans
How to prepare:Top the open pita half with 1oz shredded cheese, diced avocada, rinsed black beans, and fresh salsa. Place other Pita half on top and place entire “”quesadilla”” on a foreman grill or quesadilla maker until toasted and cheese is melted. Can also cook the pita quesadilla in a pan or toaster oven.
Serving Size: 1 pita
Protein: 15g
Calories: 260
Sugar: 3g
Multigrain Crackers & Cheese
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Complex carbs prevent these crackers make them harder for your body to break down, while cheese adds protein to the mix.
Ingredients: 0.5 oz sharp cheddar
8 multi-grain crackers
Serving Size: 8 crackers w/cheese
Protein: 5g
Calories: 120
Sugar: 1g
Oatmeal Cookie Energy Balls
At Least 5g Protein Gluten Free Vegan Dairy Free
Photo belongs to The Good Stuff
This simple recipe makes delicious, nutritious balls that provide sustained energy throughout the day.
You’ll notice there’s no actual oatmeal in this snack. It’s supposed to have the flavor of oatmeal cookies while being raw and grain-free.
Ingredients: 1/2 cup creamy almond butter
1/2 cup hemp hearts
3/4 cup unsweetened coconut flakes
1 teaspoon vanilla
1 tablespoon apple pie spice
10 large pitted dates
3/4 cup dried currants or raisins
How to prepare: Full recipe here
Serving Size: 1 ball
Protein: 5g
Calories: 222
Sugar: 21g
Olives
200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Olives are rich in healthy fats, vitamin E, and minerals like iron and copper.
Serving Size: 10 olives
Protein: 0g
Calories: 50
Sugar: 0g
Orange
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Oranges are a classic for a reason – rich in Vitamin C, folate, potassium, and ton of other nutritional goodness.
Serving Size: 1 orange
Protein: 1g
Calories: 62
Sugar: 12g
Papaya
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
This delicious tropical fruit contains antioxidant compounds that fight disease, reduce inflammation, and keep you looking young.
Serving Size: 1 papaya
Protein: 1g
Calories: 59
Sugar: 9g
PAQUI Tortilla Chips – Very Verde Good
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
PAQUI chips are a gourmet, non-GMO alternative to the traditional nacho-style chip. Their Very Verde Good flavor combines cool sour cream with green salsa – and is a favorite over at SnackNation HQ.
Serving Size: 1 bag (5.5 oz)
Protein: 2g
Calories: 130
Sugar: 1g
Parmesan Garlic Oven Roasted Chickpeas
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
A deceptively simple recipe, these roasted chickpeas serve up flavor and protein in equal measure.
Ingredients: 1 can (15.5 oz) chickpeas, rinsed and drained
2 tablespoons olive oil
1 tablespoon grated parmesan cheese
1 teaspoon garlic salt
1/2 teaspoon black pepper
How to prepare: Full recipe here
Serving Size: 1/4 recipe
Protein: 6g
Calories: 153
Sugar: 0g
Peanut Butter Yogurt Dip and Apple Slices
200 calories or less Low fat (<30% of calories from fat) Gluten Free
Photo belongs to Skinny Mom
Super simple, super delicious. Low calorie and high protein make for the perfect snack when you need a pick me up (say, around 2:00 in the afternoon).
Ingredients: 3/4 cup plain non-fat Greek yogurt
1 tablespoon honey
1 tablespoon natural peanut butter
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
5 apples, sliced
How to prepare: Full recipe here
Serving Size: 1 apple slice, 2 tablespoons dip
Protein: 4g
Calories: 136
Sugar: 21g
Peach
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
These Georgia beauties are a great source of dietary fiber and a treasure trove of minerals, including calcium, magnesium, iron, potassium, zinc, copper, and more.
Serving Size: 1 medium peach
Protein: 2g
Calories: 68
Sugar: 15g
Peanuts
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free
Get your peanuts here! Delicious, crunchy peanuts are a great source of antioxidants, are rich in energy, and help balance your cholesterol.
Serving Size: 1 oz (~28 peanuts)
Protein: 7g
Calories: 160
Sugar: 1g
Pear
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Pears are densely packed with nutrients – in fact, one pear contains up to 11% of our daily recommended intake of Vitamin C, and nearly 10% of our recommended intake of copper. Not to mention all the fiber.
Serving Size: 1 medium pear
Protein: 1g
Calories: 101
Sugar: 17g
Pecans
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free
Whether you’re running a half-marathon or taking five conference calls in a row, energy-rich pecans can help you power through.
Serving Size: 1 oz (~16 pecans)
Protein: 3g
Calories: 196
Sugar: 1g
Pineapple
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
This sweet Hawaiian fruit contains a bounty of vitamins, minerals, and dietary fiber, and has been known to boost the immune system, aid in cellular health, and even prevent certain forms of cancer.
Serving Size: 1 cup (chunks)
Protein: 1g
Calories: 74
Sugar: 14g
Pineapple and Turkey Bacon Bundles
200 calories or less At Least 5g Protein Less than 10g sugar Gluten Free Dairy Free Nut Free
Pineapple boasts the ultimate sweet acidity, and turkey bacon has the ultimate savoriness. Combine these two unlikely companions to create a sweet and salty snack that is bursting with flavor and snacking satisfaction.
Ingredients: ½ cup pineapple, cut into 6 cubes
3 slices of turkey bacon
2 tablespoons jarred pimento peppers
How to prepare: Cook turkey bacon according to package instructions. Cut each bacon slice in half horizontally. Wrap each slice around a cube of pineapple and secure with a toothpick.
Serving Size: 1 Recipe
Protein: 6g
Calories: 150
Sugar: 8g
Pipcorn Sea Salt
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Pipcorn is a non-GMO, gluten free and whole grain snack that’s low in calories and high in taste. The all natural sea salts enhances the mini popcorn’s naturally rich flavor.
Serving Size: 1 oz (1 bag = 4.5 oz)
Protein: 3g
Calories: 120
Sugar: 1g
Pistachio Salsa and Cucumber Slices
Low fat (<30% of calories from fat) Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Super-light juicy cucumber slices become a healthy, filling snack when you dip them in robust pistachio salsa that is full of surprising flavors and key nutrients.
Ingredients: 1 large cucumber, thinly sliced
1/2 teaspoon ground fennel seeds
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon chopped fresh rosemary leaves
1/4 cup chopped chives
1/4 cup chopped flat-leaf parsley
1 tablespoon sherry vinegar
1 teaspoon packed light brown sugar
1 teaspoon kosher salt
1 garlic clove, minced
1/4 teaspoon red chile flakes
1 cup extra-virgin olive oil
1 cup chopped salted shelled, roasted pistachios
How to prepare: Thinly slice your cucumber and sprinkle it with salt. Prepare your pistachio salsaPrepare your pistachio salsa. (Make a big batch so there’s plenty left over.) Use the salsa as a dip or spread it onto the cucumber rounds.
Serving Size: 1 cucumber and 2 tablespoons salsa
Protein: 2.3g
Calories: 220
Sugar:
Plum
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
These fiber-filled, low calorie snacks are packed with Vitamins A and C, aid in digestion, and protect your heart with 118 mg of potassium.
Serving Size: 1 plum
Protein: 0g
Calories: 30
Sugar: 7g
Pomegranate
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Paleo Nut Free
Pomegranates are filled with protein, fiber, folate, potassium, and other vitamins and minerals. They’re also anti-inflammatory, may lower blood pressure, and have been shown to fight certain types of cancers. Oh… and they’re delicious.
Serving Size: 1/2 cup
Protein: 1.5g
Calories: 72
Sugar: 12g
Popcorn w/ Nutritional Yeast
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Nut Free
Popcorn packs a heart-healthy dose of fiber, and more antioxidants than most fruits and vegetables. Plus, popcorn is the only snack that’s 100% unprocessed whole grain. Nutritional yeast adds a nutty or cheesy flavor… without the saturated fat of melted butter.
Ingredients: 2 cups air-popped popcorn topped with 2 tablespoons nutritional yeast
Serving Size: 2 cups
Protein: 8g
Calories: 102
Sugar: 0g
Popcorn with Sunflower Seeds and Raisins Mixed
200 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free
Sunflower seeds not only provide a nutty taste and texture, but deliver a host of essential vitamins and minerals, including Vitamins E and B, calcium, iron, and protein. Add them to whole grain popcorn for a deceptively delicious treat.
Ingredients: 1 small box (1.5 oz) seedless raisins
2 cup air-popped popcorn
2 tablespoons roasted sunflower seeds (shelled)
Serving Size: 1 cup
Protein: 3g
Calories: 140
Sugar: 13g
Popped Sorghum
Low fat (<30% of calories from fat) Less than 5g sugar Vegan Dairy Free Paleo Nut Free
Photo belongs to Ty Lettau via Flickr’s Creative Commons License
Sorghum is a whole grain packed with protein, iron, fiber, and tons of vitamins and minerals. According to Oldways Whole Grain Council, sorghum provides more benefits than other grains because of its edible hull. No part of the grain is too tough to eat, so we can eat it whole and get all the benefits. In popped form, sorghum tastes like mini popcorn, with a bit less crunch.
Ingredients: 1/4 cup sorghum grain
Seasonings (salt, pepper, turmeric, nutritional yeast, cinnamon, and so much more)
How to prepare: Full recipe here
Serving Size: 1 recipe
Protein: 1g
Calories: 45
Sugar: 0g
Radishes
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
These cool, refreshing vegetables aren’t just delicious – they have major health properties as well. Radishes have been shown to promote digestion, soothe sore throats, and even prevent viral infections (thanks to all the Vitamin C).
Serving Size: 1 cup
Protein: 1g
Calories: 19
Sugar: 2g
Raspberries
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Full of cancer-fighting antioxidants, raspberries are super healthy snack packed with fiber and energy.
Serving Size: 1 cup
Protein: 1g
Calories: 64
Sugar: 5g
RXBAR Chocolate Sea Salt
200 calories or less At Least 5g Protein At Least 10g Protein Gluten Free Dairy Free Paleo
This whole food protein bar has signature ingredients that you may have heard of – like egg whites, fruits, and nuts. They keep it simple – and simply delicious – with flavors like chocolate sea salt.
Serving Size: 1 bar
Protein: 12g
Calories: 200
Sugar: 12g
Savory Fries Made Of Roasted Beets
200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Beets are low calorie and high in Vitamin C and folate – and when roasted with olive oil and spice, are utterly delicious. You’ll be wondering why you’d ever eat regular french fries again after munching on this savory snack.
Ingredients: 2 large red or golden beets
1 Tablespoon olive oil
1 teaspoon harissa spice
1/4 teaspoon cumin
salt and pepper
parsley, chopped (optional)
2 tablespoons of Parmesan sprinkles
How to prepare: Full recipe here
Serving Size: 1/4 recipe
Protein: 2g
Calories: 59
Sugar: 3g
Savory Oatmeal
At Least 10g Protein Less than 5g sugar Vegan Dairy Free Paleo
Photo belongs to My Darling Vegan
Oatmeal doesn’t need honey, maple syrup, or piles of sugar-dense fruit and fatty nuts to be delicious. This savory version has meaty mushrooms and hearty kale. Oatmeal has tons of essential nutrients, and it might even slow your digestion, keeping you fuller longer. This recipe is the perfect way to get more oatmeal in your life while keeping your sugar intake down.
Ingredients: 1 cup steel cut oats
2 cups vegetable broth
1/2 cup water
1 tablespoon coconut oil
1/2 white onion
3-4 cloves garlic, minced
2 cups shiitake chopped mushrooms
4 cups fresh chopped kale
1/4 cup pine nuts
salt and pepper to taste
Serving Size: 1/4 recipe
Protein: 13g
Calories: 327
Sugar: 4g
Savory Parfait
At Least 10g Protein Less than 10g sugar Nut Free
Photo belongs to Robust Recipes
Break the mold of the sweet, fruit parfait and try something unexpected, savory, and satisfying. This layered Mediterranean-inspired creation is packed with protein and bold flavors to keep you satisfied.
Ingredients: 1/2 cup Greek yogurt
1/2 cup chopped spinach
1/2 diced tomatoes
1/4 cup black olives
2 tablespoons prepared hummus
1 ounce roasted, salted pumpkin seeds
How to prepare: Grab a mason jar, a mug, or even a wine glass. Layer spoonfuls of the first 4 ingredients until you run out. Dollop the hummus on top of the layers and sprinkle the whole thing with pumpkin seeds.
Serving Size: 1 recipe
Protein: 18g
Calories: 304
Sugar: 6g
Simple Plantain Chips and Guacamole
Gluten Free Vegan Dairy Free Paleo Nut Free
This healthier alternative to regular old chips and guac adds the sweet note of plantains to the creamy freshness of guacamole.
Ingredients: 2 green plantains
2 tablespoons coconut oil, melted
2 ripe avocados
1/2 lime
sea salt to taste
How to prepare: Full recipe here
Serving Size: 1/4 recipe
Protein: 3g
Calories: 289
Sugar: 14g
Simple Trail Mix
At Least 5g Protein Gluten Free Vegan Dairy Free
Ingredients: 1/4 cup almonds
1/4 cup peanuts
1/4 cup raisins
1/4 dark chocolate chips
Serving Size: 1/4 cup
Protein: 5g
Calories: 213
Sugar: 15g
Skinny Dipped Almonds – Dark Chocolate Cocoa
200 calories or less At Least 5g Protein Less than 10g sugar Gluten Free
These whole roasted almonds are “skinny dipped” in a thin layer of artisan dark chocolate and topped with a dusting of cocoa, espresso, or raspberry. The result is a balanced, sweet and savory treat that’s so delicious, it’s hard to believe that they contain just 70 calories and 2g of sugar per pack.
Serving Size: 1 bag (1.5 oz)
Protein: 7g
Calories: 230
Sugar: 6g
Skinny Greek Yogurt Chicken Salad
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free
This delicious dish provides a wallop of lean protein – 26 grams to be exact. Cucumber, grapes, and natural honey provide an irresistibly sweet crunch.
Ingredients: 11 ounces-1 pound chicken breast, cooked and shredded
1/4 cup craisins or other dried fruit
1/4 cup (1 stalk) celery, diced
1/4 cup red or white onion, diced
1/4 cup almonds, chopped (Blue Diamond Smokehouse Almonds are perfect!)
6 ounces (about 3/4 cup) plain Greek yogurt
1/2 teaspoon garlic powder
salt and pepper to taste
How to prepare: Full recipe here
Serving Size: 1/2 cup
Protein: 26g
Calories: 170
Sugar: 6g
Sliced Peaches and Ricotta over Ezekial Toast
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Nut Free
Ezekiel sprouted bread provides the healthy foundation of this delicious, filling snack. Packed with complex carbs, fiber, and protein.
Ingredients: 1 medium (2-1/2″” dia) (approx 4 per lb) peaches
1 slice sprouted bread
2 tablespoons low fat ricotta cheese
How to prepare: Toast bread and cover with ricotta cheese and sliced peaches
Serving Size: 1 slice
Protein: 8g
Calories: 143
Sugar: 11g
Smoothie Bowl
At Least 5g Protein Gluten Free Nut Free
Photo belongs to Andrea via Flickr’s Creative Commons License
Don’t have a blender? Don’t feel like running your blender? Don’t feel like cleaning your blender? These issues don’t have to stand between you and smoothie bliss when you can make a delightful smoothie bowl.
Ingredients: 1/4 cup plain lowfat yogurt
3 tablespoons orange juice (fresh squeezed or store bought)
1 mandarin peeled and segmented
1/4 blueberries (fresh or frozen)
1 ounce shelled and chopped pistachios
How to prepare: Stir the orange juice into the yogurt until the mixture has the texture of a thick smoothie. Add the mandarin segments and blueberries, and then sprinkle chopped pistachios on top.
Serving Size: 1 recipe
Protein: 9.5g
Calories: 231
Sugar: 17g
Snap Peas
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Cool and refreshing, these addicting veggie bites are full of Vitamin C, fiber, and essential minerals like Iron and manganese.
Serving Size: 1 cup
Protein: 2g
Calories: 35
Sugar: 3g
Somersaults Cinnamon
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free
Perfectly balanced to fuel active lifestyles, these bite-sized delights harness the power of sunflower seeds to provide 5 grams of protein per serving.
Serving Size: 1 bag (1 oz)
Protein: 5g
Calories: 150
Sugar: 3g
Steel Cut Oats with Almond Butter & Banana
Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Vegan Dairy Free
It doesn’t get easier than this. This low glycemic treat packs 6 grams of protein and will leave you full, satisfied, and firing on all cylinders.
Ingredients: 1/4 cup dry, steel cut oats
1/2 banana
1/2 tablespoon almond butter
Serving Size: 1 recipe
Protein: 6g
Calories: 251
Sugar: 9g
Strawberries, Goat Cheese, Multigrain Crackers
At Least 5g Protein Less than 10g sugar Gluten Free Nut Free
This tasty, well balanced snack has it all – fruit for fiber and vitamins, goat cheese for protein, and multigrain crackers for complex carbs.
Ingredients: 1/2 cup strawberries sliced
1 oz goat cheese
15 Crunchmaster’s Multi-Grain Crackers
How to prepare: Distribute the goat cheese evenly on each cracker and top with sliced strawberries.
Serving Size: 15 topped crackers
Protein: 8g
Calories: 230
Sugar: 6g
Stuffed Snow Peas
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Gluten Free Vegan Dairy Free Paleo
Fresh, crunchy, and bright green snow peas make a perfectly satisfying and healthy snack alone. But when you stuff these handy nutrient-rich little packages with flavorful, nutrient-rich ingredients, you arrive at the next level of snacking bliss. Snow peas have dense, fibrous pods that provide an amazing crunch and make amazing boats for a number of different fillings.
Ingredients: 1 cup fresh snow peas
½ cup 2% cottage cheese
2 tablespoons jarred pimento peppers
1 tablespoon chives
Salt and pepper to taste
Other Stuffing Options: Goat cheese, black olives, and green onions
Almond butter and raisins
Tuna, chicken, or egg salad
Ricotta cheese, walnuts, and sun-dried tomatoes
Black beans, lime, and avocado
How to prepare: Make a lengthwise slit in each snow pea. Stir together the cottage cheese, peppers, chives, and salt and pepper. Using a small spoon (or a recycled squeezable condiment bottle) stuff each pea with filling.
Serving Size: 1 Recipe
Protein: 16g
Calories: 120
Sugar: 6g
Sunflower Seeds
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Nut Free
Serving Size: 1 oz
Protein: 5g
Calories: 175
Sugar: 0g
Superfood Parfait
At Least 5g Protein
Photo belongs to Spidergirl47 via Flickr’s Creative Commons License
If you enjoy traditional, sweet parfaits, then you’ll love this superfood version. It packs all the comfort and delight of a classic parfait, but it incorporates anti-inflammatory turmeric and nutrient-dense amaranth. Best of all, this treat has no added sugar.
Ingredients: 2 tbsp raw amaranth (3/4 cup once popped)
1/2 cup coconut yogurt
1/4 cup coconut cream
1 large mango
Fresh turmeric
Fresh ginger
¼ teaspoon cinnamon
How to prepare: Full recipe here
Serving Size: 1/2 recipe
Protein: 9g
Calories: 287
Sugar: 29g
SuperSeedz Gourmet Pumpkin Seeds – Sea Salt
200 calories or less At Least 5g Protein Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Pumpkin seeds (or pepitas) have a rich, nutty flavor, and contain heart-healthy magnesium, omega 3s, and zinc for immune support.
Serving Size: 1 oz
Protein: 8g
Calories: 160
Sugar: 0g
Tahini Toast
200 calories or less At Least 5g Protein Less than 5g sugar Dairy Free Nut Free
Photo belongs to Vicky Cassidy via Flickr’s Creative Commons License
Like butter, tahini is golden, rich, and creamy, but tahini doesn’t have tons of saturated fat. In fact, it barely has any. One tablespoon of tahini has 1.1 grams of saturated fat. One tablespoon of butter has 7 grams of saturated fat. Build on this classic recipe to suit your taste. Add apricot jam and black sesame seeds for something sweet, or add sliced hard-boiled eggs and black pepper for a savory kick.
Ingredients: 1 slice of whole-wheat toast
1 tablespoon of tahini
How to prepare: Simply smooth tahini on the toast. Add your choice of toppings if desired.
Serving Size: 1 recipe
Protein: 6g
Calories: 166
Sugar: Around 1 gram, depending on your bread
That’s It Fruit Bar – Apple & Blueberry
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Gluten Free Vegan Dairy Free Nut Free
These incredibly simple, two ingredient bars are made from fruit and fruit… that’s it! The result is a delicious, energy-packed bar free from preservatives, GMOs, and added sugar.
Serving Size: 1 bar (1.2 oz)
Protein: 1g
Calories: 100
Sugar: 19g
Tuna Deviled Eggs
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Tuna + eggs = protein! 7 grams of high quality protein in just 107 calories, to be exact.
Ingredients: 8 hard boiled eggs
3-4 tablespoons mayonnaise
1-2 tablespoons Greek yogurt or sour cream
1 teaspoon dijon mustard
1/2 teaspoon hot sauce or Sriracha
1/2 teaspoon garlic powder
1 teaspoon paprika
1/2 celery stalk, minced
1 small baby dill pickle, minced
1/2 (7 oz) can tuna
1 tablespoon fresh green onion and parsley, minced
salt, ground black pepper, to taste
How to prepare: Full recipe here
Serving Size: 1/2 egg
Protein: 7g
Calories: 107
Sugar: 0g
Turkey and Provolone Roll-up
200 calories or less At Least 5g Protein At Least 10g Protein Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
Simple and delicious, this lean, protein-filled snack will have you full and energized.
Ingredients: 3 slices low sodium smoked turkey slices
3 slice (1 oz) provolone cheese
How to prepare: Roll slice of cheese and slice of turkey together.
Serving Size: 1 roll
Protein: 11g
Calories: 118
Sugar: 0g
Vermont Smoke & Cure BBQ Beef Sticks
200 calories or less Low fat (<30% of calories from fat) At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Dairy Free Nut Free
This mouth watering meat stick is made in small batches with meat that’s vegetarian fed and raised without antibiotics.
Serving Size: 1 stick (1 oz)
Protein: 7g
Calories: 90
Sugar: 1g
Walnuts
200 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo
Walnuts aren’t just delicious, they also make you smart. Research shows that the neuroprotective compounds found in walnuts not only support brain health, but could also increase inferential reasoning in young adults.
Serving Size: 1 oz
Protein: 4g
Calories: 185
Sugar: 1g
Watermelon
200 calories or less 100 calories or less Low fat (<30% of calories from fat) Less than 5g sugar Gluten Free Vegan Dairy Free Paleo Nut Free
Watermelon are packed with nutrients, including lycopene, which helps prevent artery hardening and helps block certain types of cancers.
Serving Size: 1 cup (cubed)
Protein: 1g
Calories: 46
Sugar: 10g
Whole Almonds
At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo
Raw almonds contain a bounty of healthy fats, fiber, protein, magnesium and vitamin E, and help regulate blood sugar and cholesterol levels.
Serving Size: 1/4 cup
Protein: 7.5g
Calories: 207
Sugar: 1.5g
Whole Wheat Mini Pita & Hummus
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Vegan Dairy Free Nut Free
Complex carbs, protein, and healthy fats make for an incredibly balanced, delicious snack to stave off hunger and keep you energized.
Ingredients: 1 Joseph’s whole wheat mini pita bread (29g) 2 tablespoons Sabra classic hummus
Serving Size: 1 mini pita w/hummus
Protein: 5g
Calories: 130
Sugar: 0g
Wonderful Pistachios – No Salt
200 calories or less At Least 5g Protein Less than 10g sugar Less than 5g sugar Gluten Free Vegan Dairy Free Paleo
This sodium free, flavor rich snack contains more potassium and fewer calories than any other nut – so get crackin!
Serving Size: 1/2 cup w/shells
Protein: 6g
Calories: 160
Sugar: 2g
Yes Bar – Black Sesame Sea Salt
At Least 5g Protein Less than 10g sugar Gluten Free Dairy Free Paleo
Made from 100% real foods like toasted sesame, hand harvested sea salt, Japanese Nori, and a hint of honey. Contains 5 grams of protein per bar
Serving Size: 1 bar (1.4 oz)
Protein: 5g
Calories: 220
Sugar: 7g
Zucchini Pizza Bites
200 calories or less 100 calories or less Less than 10g sugar Less than 5g sugar Gluten Free Nut Free
The perfect healthy hors d’oeuvres, these easy to make pizza bites swap refined carbs for nutrient- and fiber-rich Zucchini.
Ingredients: 1 tablespoon olive oil
3 zucchini, cut into 1/4-inch thick rounds
Kosher salt and freshly ground black pepper, to taste
1/3 cup marinara sauce
1/2 cup finely grated mozzarella
1/4 cup pepperoni minis
1 tablespoon Italian seasoning
How to prepare: Full recipe here
Serving Size: 1/8 recipe
Protein: 4g
Calories: 68
Sugar: 2g
