When it comes to snacking, it’s easy to reach for unhealthy options that leave us feeling unsatisfied and guilty. However, with so many savory low-calorie snacks available, it’s possible to indulge in a delicious treat without jeopardizing our health goals. But where do we start? With an overwhelming number of choices, it’s easy to feel perplexed. In this article, we’ll explore the top 10 savory low-calorie snacks that will keep you full for longer and won’t compromise your health. From roasted chickpeas to pickled veggies, we’ve got you covered. So, let’s dive in and satisfy those salty cravings with some healthy options!
Why Savory Low-Calorie Snacks?
Many of us struggle with managing our hunger and cravings throughout the day, leading to overeating and consuming unhealthy snacks. In order to combat this issue, incorporating savory low-calorie snacks into our diets can be a great solution. Not only do these snacks help to keep us full for longer, but they also provide us with essential nutrients and can aid in weight loss.
When we consume high calorie and high sugar snacks, our bodies may experience a rapid spike in blood sugar levels, which can lead to a subsequent drop in energy and feelings of hunger. On the other hand, low-calorie savory snacks can help to stabilize our blood sugar levels and keep our hunger at bay. These snacks can be a great way to add more vegetables, protein, and healthy fats into our diet.
It is important to note that not all low-calorie snacks are created equal. Opting for savory snacks instead of sweet ones can be beneficial as we often consume too much sugar in our diets. Some low-calorie snacks may lack nutrients and leave us feeling unsatisfied.
Choosing snacks that are both savory and nutritious can be a great strategy for maintaining a healthy diet and lifestyle. In the next section, we will discuss some of the top savory low-calorie snacks to help you stay full and satisfied throughout the day.
How to Manage Hunger and Cravings
Managing hunger and cravings is essential for achieving weight loss goals and maintaining a healthy lifestyle. Here are some effective strategies for managing hunger and cravings:
1. Eat protein with every meal: Protein is essential for keeping you full and satisfied for longer periods. It helps regulate your appetite and reduces cravings. So, make sure to add protein-rich foods like lean meat, fish, eggs, and legumes to your meals.
2. Drink plenty of water: Drinking water helps keep you hydrated and can reduce hunger. Drinking water before meals can also help you eat less.
3. Choose fiber-rich foods: Fiber-rich foods can help keep you full for longer periods. Foods like fruits, vegetables, whole grains, and legumes are good sources of fiber.
4. Plan your meals ahead of time: Planning your meals ahead of time can help you make healthier choices and avoid unhealthy snacks. Make a grocery list and stick to it to avoid impulse buys.
5. Avoid sugary and processed foods: Sugary and processed foods can stimulate your appetite and lead to overeating. Avoid these foods as much as possible and opt for healthier alternatives.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate hunger and appetite, leading to cravings and overeating. Aim for at least 7-8 hours of sleep each night.
7. Manage stress: Stress can trigger cravings and overeating. Exercise, meditation, and other stress-relieving activities can help manage stress levels and reduce cravings.
By incorporating these strategies into your daily routine, you can effectively manage hunger and cravings, making it easier to stick to your weight loss goals and maintain a healthy lifestyle.
Top 10 Savory Low-Calorie Snacks
With so many snack options available, it can be tough to choose a healthy option that won’t derail your diet. However, if you’re looking for savory low-calorie snacks that will keep you full for longer, then look no further. We’ve compiled a list of 10 delicious and nutritious snack ideas that will satisfy your hunger without weighing you down. From roasted chickpeas to pickled veggies, there’s something for everyone on this list. So, let’s dive in and discover some crowd-pleasing snacks that won’t sabotage your health goals.
1. Roasted Chickpeas
Roasted chickpeas are an excellent savory low-calorie snack that will keep you full for longer. Not only are they delicious, but they also provide a healthy dose of fiber and protein that will help curb your hunger and keep you satisfied. Here are the steps to make roasted chickpeas:
- Ingredients: canned chickpeas, olive oil, spices (salt, pepper, cumin, paprika, chili powder, garlic powder)
- Preheat your oven to 400°F (200°C).
- Drain and rinse the canned chickpeas in a colander.
- Spread the chickpeas on a baking sheet lined with parchment paper and pat them dry with a paper towel.
- In a small bowl, mix olive oil and spices to make a seasoning paste.
- Drizzle the seasoning paste over the chickpeas and toss them gently to evenly coat them.
- Bake the chickpeas for 20-30 minutes, or until they are crispy and golden brown.
- Let the chickpeas cool for a few minutes before serving.
Enjoy roasted chickpeas as a low-calorie snack that is full of flavor and easy to make. They are perfect for satisfying your cravings when you need a crunchy and savory snack. So next time you are looking for a healthy snack option, try making these simple and delicious roasted chickpeas.
2. Veggie Sticks with Hummus
A delicious and nutritious snack option that is sure to satisfy your cravings is veggie sticks with hummus. This snack is perfect for those who are trying to cut down on calorie intake without sacrificing flavor. The crunch from the fresh vegetables paired with the creamy texture of the hummus creates a satisfying and filling snack.
To prepare this snack, you can choose your favorite vegetables – options include carrots, celery, cucumber, bell pepper, and more. It is best to stick to low-calorie vegetables that are high in fiber and water content, as they will help you feel fuller for longer.
Next, you can whip up a batch of homemade hummus or opt for a store-bought version that is low in calories and free from any added sugars or preservatives. Hummus is made from chickpeas, which are packed with protein and fiber, making it a great addition to any healthy diet.
To serve, simply place the veggie sticks on a plate alongside a generous dollop of hummus. You can also sprinkle some sesame seeds or paprika on top for added flavor and visual appeal.
This snack is great for those who are constantly on-the-go and need a quick and easy snack option that is both satisfying and low in calories. Additionally, it is a great way to incorporate more vegetables into your diet, as they are the perfect vehicle for delivering the delicious and nutritious hummus to your mouth.
Overall, veggie sticks with hummus is a delicious and healthy snack option that is sure to satisfy your cravings while keeping you full for longer.
3. Hard-Boiled Egg with Everything Seasoning
A hard-boiled egg is a simple, nutritious snack that can be paired with various seasonings to enhance its flavor. One such seasoning that has gained popularity recently is everything seasoning, which is a blend of sesame seeds, poppy seeds, dried garlic, dried onion, and salt. The combination of the nutty sesame seeds, the slight crunch of poppy seeds, and the savory flavor of garlic and onion make everything seasoning a perfect complement to a hard-boiled egg.
To create this snack, start by boiling an egg in a pot of water for about 10 minutes until it is cooked through. Let the egg cool down for a few minutes before peeling off its shell. Then, sprinkle some everything seasoning over the egg, making sure to cover it evenly on all sides.
But is this snack actually low-calorie? Let’s take a look at the nutrition facts. A large hard-boiled egg contains about 78 calories, 6 grams of protein, and 5 grams of fat. The everything seasoning adds minimal calories but a lot of flavor, making this snack a satisfying and low-calorie option.
Here’s a breakdown of the nutritional content of a hard-boiled egg with everything seasoning:
| Calories | Protein | Fat | |
|---|---|---|---|
| Hard-Boiled Egg | 78 | 6g | 5g |
| Everything Seasoning | 5 | 0g | 0g |
| Total | 83 | 6g | 5g |
All in all, a hard-boiled egg with everything seasoning is a delicious and satisfying snack that won’t sabotage your diet. Its high protein content and low calorie count make it a perfect option for when you need something to tide you over between meals.
4. Turkey Jerky
Turkey jerky is a great option when you’re looking for a savory low-calorie snack that will keep you full for longer. Here are some reasons why turkey jerky should be on your snack list:
- High in protein: Turkey jerky is a good source of protein. One ounce of turkey jerky contains approximately 10 grams of protein, which is essential for building and repairing muscles.
- Low in fat: Turkey jerky is a lean source of protein. It contains less fat than other types of jerky, such as beef or pork. This makes it a good option for those who want to reduce their fat intake.
- Low in calories: One ounce of turkey jerky contains approximately 70-80 calories. This makes it a good option for those who are watching their calorie intake.
- Portable: Turkey jerky is a convenient snack that can be taken on the go. It doesn’t require refrigeration and is a great option for those who are always on the move.
Tips for choosing turkey jerky:
- Check the label: Look for turkey jerky that is low in sodium and doesn’t contain added sugars.
- Choose natural, organic options: Try to choose turkey jerky that is made from natural and organic ingredients. These options are often free from added preservatives and chemicals.
- Avoid flavored options: Flavored turkey jerky often contains added sugars and other additives that can increase the calorie count.
Turkey jerky is a great option when you’re looking for a satisfying and low-calorie savory snack. Just be sure to choose options that are low in sodium and avoid those that are high in added sugars.
5. Cottage Cheese with Tomatoes and Cucumber
Cottage cheese is a healthy and low-calorie snack that is rich in protein and calcium, making it an excellent choice for those who want to stay full for longer. Pairing cottage cheese with fresh vegetables like tomatoes and cucumbers adds flavor, fiber, and additional nutrients to the snack.
To enjoy this snack, simply chop up some fresh tomatoes and cucumbers into small, bite-sized pieces and mix them with a serving of cottage cheese. You can add some freshly ground black pepper and a pinch of salt to enhance the flavor. For extra protein, sprinkle some chia seeds or almonds on top of the mixture.
Cottage cheese with tomatoes and cucumber is a perfect snack for those who want a low-calorie option that will keep them satisfied until their next meal. It is also a great option for vegetarians and those who are looking for a high-protein snack that is also low in fat.
So the next time you’re feeling hungry, reach for a bowl of cottage cheese with fresh tomatoes and cucumbers. This savory and nutritious snack will leave you feeling satisfied and energized. Plus, it’s a great way to get some extra nutrients and fiber into your diet.
6. Broiled Grapefruit with Cinnamon
If you’re looking for a unique and flavorful snack to keep you full between meals, consider trying broiled grapefruit with cinnamon. This unlikely combination may surprise you with its deliciously tangy and sweet taste.
To prepare this snack, first preheat your oven to a broil setting. Next, slice a grapefruit in half and sprinkle some cinnamon on top. Place the grapefruit halves on a baking sheet, and broil in the oven for about 5-10 minutes, until the cinnamon starts to caramelize and the grapefruit is slightly browned.
One of the advantages of this snack is that grapefruits are naturally low in calories and high in fiber, which can help you stay full for longer. Meanwhile, cinnamon is known for its ability to help regulate blood sugar levels.
This snack can be enjoyed on its own or as a side dish to a larger meal. So if you’re looking for a snack that’s both healthy and satisfying, give broiled grapefruit with cinnamon a try.
7. Roasted Edamame
Roasted edamame is a delicious and healthy savory snack option that is high in protein and fiber, and low in calories. Edamame are young soybeans that are harvested before they have a chance to harden, making them rich in protein, fiber, vitamins, and minerals. Roasting edamame is an easy way to add some savory crunch to this nutrient-rich snack.
To make roasted edamame, start by preheating your oven to 400°F (205°C). Rinse a bag of frozen edamame and dry them thoroughly. Spread the edamame in a single layer on a baking sheet lined with parchment paper. Drizzle the edamame with olive oil and sprinkle with your choice of seasonings, such as garlic powder, paprika, cumin, or chili powder. Toss the edamame to make sure they are evenly coated with the oil and seasonings.
Roast the edamame for 15-20 minutes, giving them a toss halfway through cooking time, until they are crispy and golden brown. Allow the edamame to cool for a few minutes before serving.
Roasted edamame makes a perfect low-calorie snack to curb your mid-day hunger pangs. One cup of roasted edamame contains only about 120 calories, but is packed with 14 grams of protein, 10 grams of fiber, and fewer than 3 grams of fat. This low-calorie snack food also provides essential nutrients like iron, calcium, and vitamin C.
So, next time you need a healthy snack option that will keep you full for longer, try roasted edamame. This crunchy, flavorful snack is easy to make and full of nutritious benefits that make it a great choice for any healthy diet.
8. Miso Soup with Tofu
Miso soup with tofu is a tasty and low-calorie snack that will keep you satiated for longer. Miso soup is a traditional Japanese soup made from fermented soybeans, and it has many health benefits. Adding tofu to the miso soup gives it the perfect texture, as well as an extra source of protein.
Here’s how to make miso soup with tofu:
Ingredients:
- 2 cups of dashi (Japanese soup stock)
- 2 tablespoons of miso paste
- 1/4 cup of diced tofu
- 1 tablespoon of chopped green onions
- 1/4 sheet of nori seaweed
Instructions:
- Start by heating the dashi in a pot over medium heat.
- Add the diced tofu and bring the soup to a simmer.
- Cut the nori seaweed into small pieces and add them to the soup.
- In a small bowl, mix together the miso paste with a few tablespoons of the hot soup until the miso has dissolved.
- Add the miso mixture to the pot and stir well. Continue to cook the soup for another minute or two.
- Serve hot, garnished with chopped green onions.
Miso soup with tofu is a great low-calorie snack option, as it is not only filling and nutritious, but it is also very easy to make. With only a few simple ingredients, you can have a delicious and healthy snack that will help you stay on track with your diet goals.
9. Beef or Turkey Meatballs
For a delicious and filling snack, try making some homemade beef or turkey meatballs. These savory bites are a great source of protein, and can be customized to fit your taste preferences. Here’s how to make them:
- Start with either ground beef or turkey, about a pound should do.
- Add in your choice of seasonings, such as garlic powder, onion powder, salt, pepper, and paprika.
- For added flavor and texture, mix in some breadcrumbs and a beaten egg.
- Roll the mixture into small balls and place them on a baking sheet.
- Bake in a preheated oven at 375°F for about 20-25 minutes, or until cooked through.
- Enjoy them on their own as a snack, or serve them with your favorite dipping sauce.
Not only will these beef or turkey meatballs keep you full for longer due to their protein content, they can also be prepared ahead of time for a convenient and satisfying snack throughout the week. Plus, by making them at home, you can control the ingredients and ensure they are a healthy and low-calorie option.
10. Pickled Veggies
Pickled veggies are a great low-calorie snack that can satisfy your cravings for something salty and crunchy. They are also an excellent way to add a variety of beneficial bacteria to your gut microbiome, which can improve digestion and overall health. There are many types of veggies that can be pickled, from classic cucumber spears to beets and carrots.
Here are some tips for making and enjoying pickled veggies:
- Choose fresh, crisp veggies like cucumbers, carrots, radishes, or cauliflower.
- Make your own pickling liquid using vinegar, water, salt, sugar, and your favorite spices like dill, garlic, or mustard seeds.
- You can also buy pre-made pickled veggies from the grocery store, just make sure to check the ingredients and nutrition information.
- Enjoy pickled veggies as a crunchy snack on their own, or as a topping for salads, sandwiches, or tacos.
- Be mindful of portion sizes, as pickled veggies can be high in sodium if eaten in excess.
Pickled veggies are a tasty and healthy snack option that can keep you satisfied for longer and support a diverse gut microbiome.
Conclusion
Incorporating savory low-calorie snacks into your diet is a great way to manage hunger and cravings while still enjoying delicious and satisfying treats. These snacks are not only low in calories but also packed with protein and fiber, which can help keep you fuller for longer periods of time.
From roasted chickpeas to pickled veggies, there are plenty of options to choose from when it comes to low-calorie snacks. Not only are they healthier than traditional high-calorie snacks, but they are also more flavorful and satisfying.
By choosing these low-calorie snacks over high-calorie treats, you can ultimately reduce your overall calorie intake and achieve your weight loss or health goals. Additionally, by incorporating these snacks into your diet, you can improve your overall health and well-being.
So, next time you feel hungry or have a craving, try one of these savory low-calorie snacks instead. You might just be surprised by how delicious and satisfying they are!
Frequently Asked Questions
1. Can low-calorie snacks be filling?
Yes, many low-calorie snacks can be filling if they contain high amounts of protein and fiber, which help to keep you satiated for longer.
2. Are savory snacks better than sweet snacks for weight loss?
It depends on your personal preference, but savory snacks can be a good option since they generally contain fewer calories and sugar than sweet snacks.
3. How can I manage cravings for unhealthy snacks?
Try to identify the triggers for your cravings and replace unhealthy snacks with healthier alternatives. It can also be helpful to keep a food diary and plan ahead for healthy snack options.
4. What are the benefits of snacking on roasted chickpeas?
Roasted chickpeas are low in calories and high in protein and fiber, making them a filling and nutritious snack option. They also contain various essential vitamins and minerals, such as iron and folate.
5. Can I eat hummus on a low-calorie diet?
Yes, hummus is a good source of protein and fiber and can be part of a healthy and low-calorie diet when consumed in moderation.
6. What is everything seasoning?
Everything seasoning typically contains a blend of sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and salt. It can add a delicious savory flavor to foods like hard-boiled eggs and avocado toast.
7. Is turkey jerky a healthy snack?
Turkey jerky can be a good source of protein and is generally lower in fat and calories than beef jerky. However, it is important to choose brands that are low in sodium and free from additives and preservatives.
8. What are the benefits of eating pickled vegetables?
Pickled vegetables can be a good source of fiber, vitamins, and minerals. They also contain probiotics, which are beneficial for gut health.
9. Can I make my own miso soup?
Yes, miso soup is easy to make at home with just a few ingredients, including miso paste, tofu, and seaweed. It can be a flavorful and filling low-calorie snack option.
10. Are beef or turkey meatballs a good snack option?
Beef or turkey meatballs can be a good source of protein and can be made using lean meat and healthy ingredients like oats and vegetables. However, it is important to watch portion sizes and avoid meatballs that are high in fat and calories.
