100 Calorie Snack Recipes

Snack Smart: Delicious Treats Under 100 Calories

When hunger strikes between meals, it’s easy to reach for a snack, but choosing the right one can be tricky. If you’re watching your calorie intake, selecting snacks that are both satisfying and low in calories can help you stay on track with your healthy lifestyle. Snacks under 100 calories are a great way to keep your energy up without overindulging, ensuring you don’t derail your progress.

• Apple Slices with Peanut Butter – A medium apple paired with a tablespoon of natural, unsweetened peanut butter offers the perfect combination of fiber and protein, all for just around 95 calories. The fiber from the apple helps keep you feeling full longer, while the healthy fats in peanut butter offer a boost of energy. It’s a great way to satisfy your sweet and savory cravings in one bite! This is one of my favorite snacks and one we grew up on as kids.

• Greek Yogurt with Berries – A small serving of non-fat Greek yogurt with a handful of fresh berries is a protein-packed snack that keeps you feeling full without breaking your calorie bank—about 80 calories. Greek yogurt is a great source of probiotics and protein, both of which are important for gut health and muscle recovery, making it an ideal option when dieting or exercising. On average, a cup of nonfat yogurt contains about 100 calories. So if you wanted to keep your yogurt snack under 100 calories, I suggest having a serving that is only about 1/2 cup or less (50-60 calories), and adding a small amount of fresh fruits, or some shaved dark chocolate.

• Carrot Sticks and Hummus – Crunchy carrot sticks with two tablespoons of hummus make for a light, fiber-rich snack with a savory punch. This snack clocks in at around 90 calories. Carrots are low in calories but high in fiber, making them perfect for snacking when you’re trying to manage your weight, while hummus is one of the best high-protein snacks that’s still low calorie. Sliced bell peppers are also a great snack to dip in hummus!

• Air-Popped Popcorn – A cup of air-popped popcorn is a great low-calorie snack to curb your craving for something crunchy. You can enjoy a serving for just 30 calories, making it perfect for a quick, guilt-free snack. Popcorn is also high in fiber, which helps with digestion and keeps you fuller for longer, helping to prevent overeating throughout the day. I personally love popcorn and could easily eat it every afternoon for a quick snack.

• Cottage Cheese with Pineapple – A half-cup of low-fat cottage cheese with a few chunks of pineapple delivers a good balance of protein and satisfies that sweet tooth, coming in at about 90 calories. Cottage cheese is rich in casein protein, which digests slowly and can help keep you satisfied for hours. This snack is also a great option post-workout to support muscle recovery. 

• String Cheese – One stick of string cheese (part-skim mozzarella) is under 100 calories and contains about 6 grams of protein. This is a good choice for a healthy snack between meals. And if you’re trying to stay away from satisfying your sugar cravings, this is a good option for that.

• Edamame – I love this tasty snack! They’re fun to eat, and provide you with protein and fiber, while staying under 100 calories. My kids enjoy these too, and I love that they’re a snack that we all can enjoy together to hold us over until dinner time comes around.

• Hard-boiled Egg – This is one of the most common dieting snacks. Boil up a dozen eggs and you’re set for the week with healthy snacks! Eggs are full of protein and vitamin D, while remaining under 100 calories. Hardboiled eggs are also a good addition to your breakfast when you’re trying to eat healthier and eat fewer calories in the morning.

• Dried Apple Crisps –  My husband and I both really enjoy having a container of these in our snack cupboard. Especially in the fall. Last year, I bought about 20 pounds of apples and made apple crisps that lasted us for weeks. Even my toddlers like them and I was glad to be able to offer them a healthy snack between meals!

• Almonds – A handful of about a dozen almonds is a tasty treat that is under 100 calories and contains 3-4 grams of protein. I especially love eating some almonds or peanuts before bed for a little snack that won’t be too heavy in my stomach when I lay down for the night.

• Chomps Meat Sticks – These meat sticks come in turkey, beef, and venison. The turkey sticks are naturally low in calories and high in protein, making them a great option for that energy boost you need in the afternoon when you’re feeling slumped.

• Tuna – Canned tuna packed in water, not olive oil, is a yummy low calorie option for a snack. Spread 2 ounces of tuna on a rice cake, or stuff it in halved bell peppers for a crunchy treat!

• Tofu – Tofu is a good option for your weight loss program meal plan. There are many ways to eat tofu – raw, air-fried, pan fried in cooking spray, dipped in soy sauce for extra flavor, chopped and used as a meat alternative. If you’re looking for something to add to your list of high protein snacks, tofu contains about 10 grams per half a cup.

• Sunflower Seeds – These seeds are high in healthy fats and protein. Just a couple tablespoons contain around 4 grams of protein. Sunflower seeds are a good snack to take with you to work, or on a road trip, when you want to be able to snack but need something that is easy to eat on the go.

• Protein Shake – Shakes are a great way to get in a ton of protein, either as a midmorning snack, or as a meal replacement. Make sure when you purchase a protein shake powder, you read the ingredients to make sure it isn’t loaded with sugar and other ingredients that are not clean. I try to find powders that do not contain whey (my personal preference) and are sweetened with stevia as opposed to sugar.

• Cheddar Cheese – Cheeses can sometimes be tricky when it comes to dieting and healthy eating. They tend to be higher in fat (which is why you’ll find cheese more common in a keto diet), and they are higher in cholesterol as well. But, one ounce of cheddar cheese is around 100 calories and is an excellent source of protein and calcium. So it is a good option for a snack and one you can typically find at every grocery store.

• Frozen Banana – A fun treat for those hot summer days is a frozen banana. While it isn’t a very high protein snack, it is a satisfying sweet treat and contains potassium which could help with those muscle cramps you may get during all those summer swimming sessions.

• Blueberries – One cup of blueberries contains less than 100 calories. I could easily eat an entire cup of blueberries for a snack! Blueberries are a high-water fruit which makes them a great option for weight loss – they fill you up fast without all the calories.

• Peanut Butter Oat Energy Balls – These are one of my favorite snacks to make because my kids enoy them as much as I do! I especially love the benefit of them being a more high-protein snack than some other packaged foods you might get for a snack. With this recipe, you can easily make a batch ahead of time and have it for snacks throughout the week.

Incorporating healthy snacks into your diet plan can actually be beneficial when trying to lose or maintain weight. Skipping snacks often leads to overeating later in the day, especially when you’re feeling overly hungry. By choosing snacks that are low in calories but high in nutrients, you can prevent overeating and keep your metabolism stable.

According to Everydayhealth.com – “Smart snack options . . . can have positive effects: “Snacking helps to ensure blood sugar doesn’t drop too low, so you don’t feel dizzy, weak, irritable, and hungry,” says Los Angeles–based dietitian Mascha Davis, RDN, MPH, author of Eat Your Vitamins. In addition, incorporating regular mini-meals or snacks into your routine can contribute helpful nutrients to your diet, prevent overeating, and help you maintain a healthy weight, according to a review of research.”

It’s essential to focus on nutrient-dense options that provide a balance of protein, fiber, and healthy fats—this helps to curb cravings and provide sustained energy without spiking your blood sugar. Snacking smartly, especially when managing a calorie deficit, can also help regulate hunger hormones and keep you feeling satisfied without going overboard on calories.