Yummy snacks that won’t break the calorie bank!

If you’re anything like me, it can be hard to make it from one meal to the next without a snack. Even when I eat lots of protein and fiber to keep me full, I often find myself needing a little something, especially in the afternoon. For those looking for yummy snacks that won’t break the calorie bank, here are a list of my favorite 100-calorie snacks.

  1. Fat-free cottage cheese (¼ cup) and fresh blueberries (½ cup)
  2. Grapes (10) and string cheese (part-skim mozzarella)
  3. Fat-free chocolate milk (8 ounces)
  4. Peanut Butter Banana Bites
  5. Snap peas (1 cup) and hummus (1 tablespoon)
  6. Peanut butter (1 tablespoon) and celery sticks (2 large)
  7. Chocolate Coconut Bite
  8. Greek yogurt (fat-free, personal)
  9. Watermelon Feta Mint Salad
  10. Thin Mint Protein Shake (½ recipe)
  11. 100% fruit leather
  12. Grilled Peach Sundae
  13. Unsweetened applesauce (⅓ cup) and string cheese (part-skim mozzarella)
  14. Baby carrots (3 ounces) and hummus (1 tablespoon)
  15. Dry roasted almonds (½ ounces)
  16. 1 piece of fresh fruit
  17. 3 cups air-popped popcorn
  18. Fat-free cottage cheese (¼ cup) and reduced-fat Wheat Thins (7)
  19. Frozen grapes or berries (1 cup)
  20. Watermelon-lime Slushy

Although not all snacks listed do, I try to include protein in my snacks to help keep me full. This can be hard with only 100 calories, but even with the smaller portions, protein helps make snacks more satiating. It also helps with workout recovery. Snacks are also a great way to get your fruit and vegetable servings in. So grab some fresh fruit or vegetables plus a little protein and snack on!

Megan Ostler MS, RDN
iFit Dietitian

Recipes:

Peanut Butter Banana Bites

A light, frozen snack.

Makes about 4 servings

Serving size: 3 bites

INGREDIENTS

  • 2 large bananas
  • 2 tablespoons peanut butter

DIRECTIONS

  1. Line a cookie sheet with wax paper.
  2. Slice each banana into 12 equal rounds.
  3. Place a small amount of peanut butter on half the banana rounds, then top with another banana round.
  4. Place each sandwich on a cookie sheet and freeze overnight.
  5. Keep leftovers in the freezer and enjoy!

* Use within 1-2 weeks for best quality.

 

Chocolate Coconut Bites

These are a decadent, one-bite treat!

Makes 12 bites

Serving size: 1 bite

INGREDIENTS

  • ¼ cup unsalted macadamia nuts
  • ¼ cup unsalted roasted almonds
  • ¼ cup unsweetened coconut, toasted
  • 1 tablespoon unsweetened cocoa powder (non-alkalized for paleo)
  • ¼ teaspoon salt
  • 12 dates

DIRECTIONS

  1. Combine all the ingredients in a food processor and blend until the mixture is similar to cookie dough.
  2. Roll into tablespoon balls and store in the refrigerator.

 

Watermelon Feta Mint Salad

Watermelon and mint combine to make a uniquely refreshing side dish!

Makes 1 serving

INGREDIENTS

  • 1 cup watermelon, cut into chunks
  • ½ ounce feta
  • ½ tablespoon mint, minced
  • ¼ teaspoon salt
  • 1 teaspoon lemon zest
  • ½ tablespoon lemon juice

DIRECTIONS

  1. In a bowl, toss the watermelon with the mint, salt, lemon zest, and lemon juice.
  2. Add the feta just before serving.

 

Thin Mint Protein Shake

Satisfy your sweet tooth with this delicious protein shake!

Serving size: 1 shake

INGREDIENTS

  • ½ scoop chocolate protein powder
  • 1 drop mint extract
  • ½ tablespoon cocoa powder
  • 1 teaspoon honey
  • ½ cup 1% milk
  • ⅓ cup ice

DIRECTIONS

  1. Blend until smooth. Enjoy!

 

Grilled Peach Sundae

A juicy, seared peach topped with Greek yogurt.

Makes 2 servings

Serving size: ½ peach

INGREDIENTS

  • 1 large peach
  • ½ cup plain, fat-free Greek yogurt
  • ½ tablespoon honey
  • Chopped nuts for topping (optional)

DIRECTIONS

  1. Heat up a grill or griddle.
  2. Combine yogurt and honey in a bowl.
  3. Slice the peach in half and remove the pit.
  4. Place the halves of the peach on the hot grill for about 30 seconds, or until the peach is seared. Place it on a plate with the cut half facing up. Top with yogurt mixture, then nuts, if desired. Serve warm.

 

Watermelon Lime Slushie

Cool and fresh, watermelon slushies are the perfect drink for a hot day!

Makes about 4 servings

Serving size: 1 cup

INGREDIENTS

  • 2 cups cubed, frozen watermelon
  • 2 cups fresh watermelon
  • 3 tablespoons agave (or honey)
  • 3 tablespoons freshly squeezed lime juice

DIRECTIONS

  1. Blend until no chunks remain. Pour and enjoy!