30 Healthy Snacks for Weight Loss You’ll Want to Eat Every Day

Swap your regular potato chips for an upgraded version with kale. The green veggie is loaded with protein, fiber, and antioxidants like beta carotene, lutein, and zeaxanthin. Kale can aid in weight loss too, a study published in Biomedical Reports found. Results showed that kale helped lower plasma glucose levels, which has been linked with weight loss. Try this kale chip recipe for a vegan-friendly, cheesy twist!

In addition to being packed with protein (around 25 g per cup), full-fat cottage cheese is rich in linoleic acid, a fatty acid that’s tied to fat loss. A study published in The Journal of Nutrition found that a higher intake of protein and dairy products like cottage cheese helped overweight and obese premenopausal women lose fat and gain lean muscle. Top with some fresh raspberries for a mega dose of fiber—you’ll get a whopping 8 g from 1 cup.

Eating a 3/4-cup of legumes, like chickpeas, can help you lose nearly 1 lb in six weeks without making any other changes to your diet, suggests a March 2016 review in The American Journal of Clinical Nutrition. Instead of eating them plain, try roasting your chickpeas with extra-virgin olive oil, sea salt, and a generous sprinkle of cumin or smoked paprika for a boost of flavor. Yum!

A May 2014 study from the Journal of Research in Medical Sciences found that overweight and obese women who ate 1 1/2 ounces of nuts as part of a low-calorie diet for three months lost more weight than women who didn’t eat nuts. Try pairing 1/4-cup almonds with 1/2-cup pomegranate seeds. The water and the fiber in the fruit will fill you up even more—not to mention satisfy your sweet tooth, says Pflugradt.

Hummus is just another tasty way to get a daily helping of beans, so dig in. As for your dipper? Go for raw veggies like celery and carrots—they’re rich in carotenoids, a type of polyphenol that research suggests could help improve your insulin sensitivity as well as lower your waist circumference.

The small-but-mighty seeds aren’t just loaded with protein and fiber. “They’re great for weight loss,” says nutrition expert Amy Shapiro, R.D.. “They hold up to 10 times their weight in water, so they expand in your stomach and help keep you full.” Try them in a sweet chia pudding with unsweetened almond milk, chopped walnuts, and dried blueberries. This recipe makes enough for two snacks, Shapiro says. Or if you’re following a plant-based diet, try this vegan coconut chia pudding.

Apples are one of the best fruits for weight loss snacking, thanks to their high-fiber content, according to a 2015 study in PLOS Med. Add a shot of protein and healthy fats with 2 tbsp of natural peanut butter, and you’ll be set, Pflugradt says. Just be sure to read the labels on peanut butter jars carefully and check for added sugar and oils.

Just like savory hummus, the sweeter variety is made with protein- and fiber-rich chickpeas that’ll fill you up for the long haul. Make your own dessert hummus by pureeing chickpeas with vanilla extract, unsweetened cocoa powder, and a touch of maple syrup for some natural sweetness. You can also pick one up at the store as a dip for fresh strawberries. Just be sure to avoid those with high amounts of added sugar–and stick to the serving size.

Good news, guac lovers: Avocado eaters weigh less and have lower body mass indexes compared to people who steer clear of the green fruit, according to a sponsored study from Nutrition Journal. Avocados can also improve gut health because of their unsaturated fatty acid content, which prompt greater microbial diversity and produce metabolites that support your gut bacteria. Enjoy the dip with jicama instead of the usual chips. A 1-cup serving of the sliced veggie has 6 g of belly-filling fiber and just 46 calories. Try this go-to guac recipe for your next hosting gig!

Smoothies are a satisfying way to sneak in an extra serving of veggies, making it a great snack for weight loss. “I like a 50/50 combo of veggies and fruit with a protein add-in and a fiber-add-in,” Pflugradt says. Think a handful each of baby spinach and frozen mango with 3/4-cup low-fat milk and 1 tbsp ground flaxseeds, or a handful each of kale and frozen berries with 3/4-cup unsweetened almond milk and 1 tbsp almond butter. If you’re following a plant-based diet, try this vegan-friendly green pineapple coconut smoothie recipe!

Swap your usual fruit or granola add-in for roasted, salted pumpkin seeds, chopped olives, or sliced cherry tomatoes, Pflugradt recommends. You’ll still get around 23 g of appetite-squashing protein per cup of yogurt. Not to mention a shot of probiotics, which could help you shed up to 4% of your body fat in just six weeks, research suggests. Find our list of the best yogurt brands here.

Sweet potatoes aren’t just for lunch or dinner. The sweet flavor paired with 6 g of fiber make the orange tubers a satisfying snack, too. Add a protein-rich topper for more staying power—like a tablespoon of almond butter or tahini.

Why limit something as good as oatmeal to just breakfast? Research shows that oats are rich in beta-glucans, a type of soluble fiber that boosts satiety. Pflugradt recommends cooking 1/4-cup rolled or steel-cut oats with 1/2-cup 2% milk for a filling combo of fiber and protein. Top with your favorite fruit plus a sprinkle of cinnamon—studies suggest that the spice could help promote stable blood-sugar levels.

One medium pear packs nearly 6 g of fiber. Enjoy it with an ounce of Parmesan cheese, which is protein-packed and makes for a yummy sweet-salty combo, says Shapiro.

The protein in eggs has been shown to keep hunger hormones at bay and promote weight loss. But if you’re bored with snacking on hard-boiled ones, try a classic spinach and tomato combo. Even better, shake things up by making bite-sized frittatas in a mini muffin tin.

Your favorite sushi appetizer is a great snack to reach for if you’re watching your weight. Help yourself to a cup of the soybean pods, Shapiro recommends. You’ll get a whopping 18 g of protein and 8 g of fiber, which will help keep you going until your next meal.

Craving something salty? Try protein- and fiber-rich pistachios. According to a June 2010 study in the Journal of American College of Nutrition, pistachios can be consumed as a portion-controlled snack for individuals restricting calories to lose weight without concern that pistachios will cause weight gain. In comparison to snacks such as pretzels, pistachios may have beneficial effects on triglycerides as well, per the study.

It might seem like an odd choice for a snack, but get this: The protein in split peas has been shown to help reduce hunger more than the protein from dairy foods like Greek yogurt, a 2011 study in Nutrition Journal found. In fact, just 1 cup of split pea soup serves up 10 g of protein—along with 5 g of fiber.

Spread a slice of whole-grain toast with 1 tbsp of almond butter and top with mashed blueberries (frozen berries that have been thawed are fine!). You’ll get a combo of protein, healthy fat, and fiber along with an extra boost: Anthocyanins, an antioxidant compound found in blueberries that evidence shows is tied to weight loss.

The grassy brew is rich in catechins, antioxidant-rich compounds that research suggests can boost calorie-burning. Still, store-bought tea lattes tend to be loaded with calories and sugar. Make your own better-for-you version by blending half a cup of brewed green tea with a cup of warm low-fat milk. (Blending gives the latte a rich, frothy texture.) Stir in a teaspoon of honey if you want a hint of sweetness, Shapiro says.