Big time snacker here. Why else would I start a company dedicated to the art of the munch?
That being said, a big comes with a need to monitor my , so I am constantly on the hunt for new without the , artificial ingredients and that can adequately satisfy my .
Simply put, consuming too much Harvard Medical School, eating too many increases the chance of dying from , even if you aren’t overweight. The are straightforward - less is better for your heart and can be helpful in avoiding weight gain and subsequent . can cause weight gain increase your risk of conditions like obesity, , and diabetes. According to the
Cutting those may seem like a daunting task when looking for options on grocery shelves today as they are seemingly stocked with . Furthermore, it’s a hassle to have new every day to make sure you don’t overdose on one .
So here are some of my favorite and natural that have no , artificial or sugar alcohols. Best part is that majority of the below can be made in 20 minutes or less!
1. Roasted or Air-Friedor
Both of these bite-size are commonly mistaken for peas but are actually part of the legume family. When roasted or popped into the air fryer they can also be the perfect crunchy and !
The best part is that you can be extremely versatile with your choice of seasonings each time you make these!
For some inspiration, here are some options to season before the roast:
Hot: Garlic Powder, , Chili Powder, Onion Powder and a pinch of Cayenne Pepper.
Some Spice: Turmeric & Ginger
Smoky: Smoked Paprika & Cumin
50g of : 182 Calories, 3g Fat, 30.5g , 8.5g Fiber, 5.5g , 9.5g Protein
50g of : 61 Calories, 2.5g Fat, 5g , 2.5g Fiber, 1g , 5.5g Protein
, Plant-Based, No- , , , Nut Free and Low-Fat
2.Parfait w/ Berries &
I have had a parfait almost every morning for breakfast since 2020 and don’t believe I will ever give it up. Now this could either be a full meal or a great snack depending on your portion sizes - but will always be delicious.
Make sure to get the plain or HEB Non-Fat Plain , but occasionally go for the when I want a Cultured Yogurt at Trader Joe’s or plant-based yogurt. Another option if you’re looking for extra protein would be the Oikos Triple Zero, which is sweetened with monk fruit! from your local grocery to avoid the and keep it . As an Austin, TX resident I usually get the
The yogurts are great because adding berries and other toppings will give you all the natural sweetness you need and allows you to get a variety of flavors every day!
Strawberries, and blueberries are incredibly sweet, rich in and are lower in sugar than you’d imagine. Per 100g, only have 4.4g of sugar which is less than a typical single serving size of flavored yogurt.
Other great options to add to your yogurt snack:
Bananas, Apples, Flax Seed, , Hemp Hearts, or a sprinkle of (a few ain’t going to kill you).
You could stop there for a great snack, but if you’re a fan of textures, make it a full parfait and add some into the mix. Shelves are stocked with varieties of and while many have a ton of , there are new options out there that are and to choose from!
1/2 Cup of Non-Fat Plain Wildway : 230 Calories, 11g Fat, 23g , 3g Fiber, 14g , 16g Protein, 1/4 Cup Blueberries & 1/4 Cup
, No- , , Optional Plant-Based, Optional Low-Fat, Oil-Free, Optional Nut-Free (Pending Choice), High Protein
A simple, yet efficient and tasty combo to get a sweet treat in with all . Sliced is delicious when paired with . The sweetness from the fruit will satisfy your while the protein and from the will keep you satisfied.
There are so many delicious to choose from— , almond, peanut, —the list goes on! Just make sure to choose a natural without !
There is a ton of variety to go around, but here are some combos to get you started:
Banana with Almond Butter
Strawberries and Butter
If you'd like it to be a bit more filling you can also top a piece of bread or toast with the nut butter and fruit!
1 Apple w/ tbsp Natural : 190 Calories, 8g Fat, 29g , 5g Fiber, 20g , 4g Protein
1 Banana w/ tbsp Natural Almond Butter: 185 Calories, 8g Fat, 30g , 4.5g Fiber, 14.5g , 4g Protein
100g of Strawberries w/ tbsp Butter: 115 Calories, 7g Fat, 12g , 4g Fiber, 6g , 4g Protein
, Optional No- , , Optional Plant-Based, Optional Low-Fat, Good Source of Protein
4. Roastedw/ Cinnamon
The does have in it, which make it sweet but it’s also loaded with an called glutathione that helps nourish your immune system. Sprinkle some cinnamon on top to make the taste even more delicious!
1 Medium w/ .5 tsp Cinnamon: 106 Calories, .2g Fat, 22g , 5g Fiber, 7g , 2g Protein
, No- , , Plant-Based, , Nut Free and Low-Fat
5. Awith Homemade Chocolate Spread
Ex: Mission’s ), are sugar free and made with extra dietary fiber to reduce total Balance ! are now widely available at most groceries (
Nutella is rich, creamy and absolutely delicious. That being said - it includes a WHOPPING 20g of sugar per tablespoon! Instead, you can roast your own at home, throw in some cocoa powder and some powdered allulose and accomplish a homemade chocolate spread that tastes amazing.
For an afternoon treat I often take the and spread the chocolate spread, fold and munch.
Changing it up:
Add some sliced bananas, , crushed or into the wrap before the fold.
Throw the onto a pan to warm it up quickly or put in the air-fryer for 5 minutes.
1 w/ 1 tbsp Homemade Chocolate Spread: 172 Calories, 13g Fat, 22g , 17g Fiber, 0g , 7g ProteinDiet Friendly:
, No- , , Friendly, Optional Plant-Based, Optional Low-Fat, Good Source of Protein
6. Celery &topped w/ Goodies (AKA: Ants on a Log)
An oldie but a goodie. This wildly popular combo from my childhood is a great option as it provides a crunchy hydrating bite with celery, and protein with the and some sweetness with the .
Changing it up:
Choose different - is the classic, but try some almond or macadamia next time
options range beyond raisins! Try dried cranberries, or blueberries
Shave some Nebula an added flavor profile!
1 Stalk Celery w/ 1 Tbsp Natural & 1 Tbsp Raisins: 152 Calories, 8.6g Fat, 16.3g , 2.5g Fiber, 8g , 5g ProteinDiet Friendly:
, No- , Plant-Based, , Good Source of Protein
We don’t get nearly enough in our day to day and they make a great snack.
I always keep a bag of baby carrots around with a rotating flavor of in the fridge to change it up week to week. While carrots are my go-to, I have occasionally gone for the bell pepper or cucumber options as well.
Great thing about this is variety with options - you can choose classic, olive, spicy, roasted pepper, jalapeño - this list goes on and on. Add a little to the as an added touch.
3/4 Cup Baby Carrots & 2 tbsp Classis Sabra : 110 Calories, 5g Fat, 13g , 3g Fiber, 5g , 2g Protein
, No- , , Plant-Based, Nut-Free, , Low-Fat, Good Source of Protein
8. Homemade ProteinCookie Dough
I haven’t done this many times before, but my friend Morgen is a massive fan and raves about her homemade protein Skinnyfitalicious all the time! cookie dough from
Throw some , natural , protein powder, plant-based milk, maple syrup, vanilla into a food processor - add some chocolate and you have a rich cookie dough like texture treat!
Mix it up by changing : peanuts, almonds, or even macadamia
Make it healthier by opting for a sugar free syrup!
1/4 Cup Cookie Dough: 215 Calories, 7g Fat, 26g , 4g Fiber, 11g , 11g Protein
, No- , , Friendly, Plant-Based (pending protein), Optional (pending protein) Low-Fat, High Protein
And...If you're not looking to cook anything.
Try some Nebula Snacks chocolate bars that are sugar free, vegan and out of this world delicious!