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Roasted chickpeas
‘The nice thing about roasted chickpeas is you can create many different flavour profiles (sweet, savoury, spicy, plain) and eat them on their own or add them into a snack or trail mix,’ says Dewsnap.
Whole-wheat pretzels with dip
Pretzels are pretty versatile in terms of what you can pair them with. Dewsnap likes a whole-grain or whole-wheat bag, like spelt varieties. ‘The spelt provides a nice crunch and carries four grams of protein per serving. They’re great for on-the-go snacking when paired with a single-serving packet of hummus or guac,’ she says.
Peanut butter
‘Cut the added sugar out completely by choosing a peanut butter with no added sugar (just read the label),’ says Seattle-based registered nutritionist, Ginger Hultin, owner of the private practice Ginger Hultin Nutrition and author of the Anti-Inflammatory Diet Meal Prep e-book. ‘Add smashed berries like raspberries or strawberries so that you have a no-sugar-added snack.’
Ants on a log
No shame in enjoying this childhood favourite. ‘The reason this combo works so well is that you get a good dose of hydration from the celery, a bit of protein and healthy fats from the nut butter, and a bit of satisfying carbohydrates and fibre from the raisins,’ says Dewsnap.
Popcorn
Satisfy your salty cravings with crunchy popcorn and you’ll score a few grams of filling fibre. Just hold off on the butter and sugary toppings.
Pistachios
Roxana Ehsani, a registered dietitian in Miami, loves these Wonderful Pistachios because she notes that pistachios are one of the lowest calorie, lowest fat nuts. ‘Pistachios also provide a good source of plant protein and fibre, plus about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer,’ she says.
Roasted edamame
Fruit smoothie
‘Some smoothies can be loaded with added sugar from flavoured yoghurt or juice, but it’s very easy to make a smoothie just natural sugars,’ says Rizzo. Her Tangerine Strawberry Smoothie gets sweetness from the fruit and a little bit of vanilla extract and packs protein from plain Greek yoghurt and milk.
Whole-wheat crackers with hard-boiled eggs and pesto
Wheat crackers have fibre and complex carbs to fill you up, says dietitian Kelly Jones, registered nutritionist. Pair them with the satisfying protein and fat in the eggs plus pesto, and you’ll have a steady flow of energy without a spike and crash.
Fruit sticks
Dried fruit bars and snacks like BEAR Yoyos contain one of your five a day and absolutely nothing else. ‘They contain no added sugar, are 100% plant-based, gluten-free, and allergen-free,’ says Ehsani.
Unsweetened vanilla yoghurt with blueberries
Skip the fruit-at-the-bottom yoghurts and make an added-sugar-free snack by stirring blueberries into unsweetened yoghurt, recommends Jones. Fresh blueberries provide fibre, antioxidants, and all the sweetness you need.
Plain unsweetened non-dairy yogurt
‘If you need a heartier between-meal snack, choose a high protein non-dairy yoghurt with high fibre, naturally sweet berries, and some chopped almonds for more fibre, protein, and healthy fat,’ says Hultin.
Peppers and tinned fish
‘Use a pepper as a base and fill it with a packet of tinned salmon or tuna,’ suggests Michalczyk. The pepper provides fibre, vitamins, and minerals, while the canned fish offers plenty of protein.
Apples dipped in nut butter
Nothing beats this no-utensils-needed iconic snack. ‘‘t’s one of my favs,’ says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.
Peanut butter-stuffed dates
Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.
Smoked almonds
You can get almonds in all sorts of varieties for snacking, from whole natural types to those that bring on the heat if you like spicy or smoked flavours, says Taub-Dix. ‘Bonus: One serving meets 75% of your daily value (DV) for vitamin E.’
Sprouted grain toast with chia jam
Want to upgrade a plain piece of toast? Make DIY jam by mashing two and a half cups of thawed frozen raspberries and stirring in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.
Unsweetened coconut yoghurt
For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.
Chia seeds
For a filling and yummy snack, Ehsani suggests whipping up some chia seed pudding made with chia seeds, almond milk, raspberries and a pinch of sea salt. ‘Simply grab two tablespoons of chia seeds and mix it with one cup of your favourite milk or non-dairy milk and sea salt,’ she says. ‘Top it with berries and you’ve got yourself a healthy no-sugar-added snack [that’s] gluten-free, vegan-friendly, and high in omega-3 fats, fibre and protein.’
Whole-grain waffles with low-fat cottage cheese
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