12 healthy snacks with 200 calories or less

Snacks are good for you, as long as you include healthy choices and snack mindfully. (For example, put the desired amount if food on a plate rather than eating directly from the bag.) Small snacks between meals can keep you from overeating at mealtimes and help you manage your weight.

Healthy snacks for adults can provide energy for work and exercise. Healthy snacks and drinks for children provide much needed energy for growth, school, and sports. Offer young children healthy snacks, and they may be more likely to choose them on their own when they get older. Avoid snacks with added sugar to help you maintain healthy teeth.

Eating a variety of snacks like the ones above will give you extra vitamins, minerals, fiber, antioxidants (substances that help prevent cell damage), and other disease-fighting nutrients. Choosing low-calorie snacks can help you or your child maintain a healthy weight.

Limit high-calorie sports drinks and packaged, processed snacks, likes chips or cookies. Include a glass of water with your snack instead of a sweetened beverage.

If you have diabetes, you may need to pay attention to the number of carbohydrates in your snacks, as well.

Are you constantly wondering what you can eat as a snack without gaining weight? We, the SoDelicious team, are wondering the precise same thing every day! So, we’ve compiled a list with snacks under 200 calories; it’s a good idea that can be useful for us and for you!

Have you ever heard about the theory that certain foods help burn more calories during digestion than they contain? Don’t get high hopes, because it turns out the negative calorie theory is a myth. Still, some foods are low-calorie and make a perfect choice if you’re looking for snacks that don’t make you gain weight.

The whole point of snacking is to keep yourself from getting too hungry between meals (and maybe help you deal with your emotions). But the problem is when you feel like munching all the time and you choose zero-nutrient foods that don’t satisfy you, or unhealthy and caloric packaged snack foods like oily chips, crackers, or pretzels.

Instead of eating foods that don’t contain the nutrients you need to actually be satisfied, choose a snack that’s more than just carbs and check out our list with snacks under 200 calories.

10 snacks under 200 calories

1. Oven-baked zucchini chips

Whoever said you can’t eat chips because they’re not healthy haven’t tried these oven-baked zucchini chips. Give them a try and you’ll see that they’re delicious, crunchy, and they won’t mess up your diet! We made 2 servings from one zucchini, each one having 63 kcal. So, if you want more, you can eat both servings without the fear of gaining weight.

Oven Baked Zucchini Chips

You can also make potato chips at home, but one serving (made of 1 potato) exceeds 200 calories by a little: it counts 207 kcal.

2. Half an apple with 1 tablespoon of peanut butter

Does it seem unsatisfying to only have half an apple with 1 tablespoon of peanut butter? Just try it and you’ll feel full and satisfied. This healthy snack has only 157 calories, yet packs a powerful and nutritious punch of protein, fiber, vitamins, and minerals. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat. Plus the sweet and salty combo is delicious!

3. Half a whole-wheat pita and one-quarter cup of hummus

An average whole-wheat pita has 85 calories. So, don’t be greedy and avoid the larger ones. Usually, a quarter-cup serving of hummus has about 93 calories, but this also depends on the ingredients. Together, the two make filling snacks under 200 calories. Besides being tasty, the whole grains in pita are a great source of fiber, and hummus is high in protein. Here you can find out how to make hummus at home because it’s healthier than the store-bought option.

4. 10 baked tortilla chips with half-cup of salsa

Choosing baked instead of fried tortilla chips and making fresh salsa at home is a smart way to snack. 10 baked tortilla chips have about 120 kilocalories, while a half-cup of salsa contains about 42 kilocalories. Salsa isn’t even difficult to make as long as you have fresh ingredients. Watch on to see the steps to take! Also, stop after the tenth tortilla chip!

How to Make Salsa

5. One-quarter cup of almonds, cashews, or pistachios

You probably know that unsalted almonds, cashews, and pistachios are full of healthy fats. They’re also full of protein and fiber. But nuts are also high in calories. So, why are they on our 10 snacks under 200 calories list? Well, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.

6. One apple with one stick of string cheese

When you’re on the go and you’re hungry you may feel tempted to eat high-calorie foods. Because low-cal snacks are not so easy to find in shops. Still, we give you an option that’s gonna satisfy you. One apple and one stick of low-fat string cheese. Yes, we know there are many in one pack, but stick to one if you want to eat less than 200 calories. A stick of low-fat string cheese is somewhere between 60 and 80 calories, and a medium apple is about 126 calories.

7. Parmesan cauliflower popcorn

Snacks really can be tasty and healthy at the same time. For this parmesan cauliflower fake popcorn, just mix the cauliflower florets with spices and parmesan and then all you have to do is roast them for 20 minutes. One serving has 100 calories and we made 4 servings using 1 pound (450 grams) of cauliflower. This can be served as a side dish, too.

Parmesan Cauliflower Popcorn

8. A protein bar

When you’re on the go, another way to stick on snacks under 200 calories is to have a protein bar. Watch out for added sugar in store-bought protein bars and look for protein bars made with natural ingredients that are lower in calories and sugar and high in protein and fiber.

9. A half-cup of frozen yogurt

Sweet snacks under 200 calories are not easy to find. But some of them are incredibly easy to make. So, when your sweet tooth demands to be satisfied, eat half-cup of low- or nonfat frozen yogurt, because most varieties have less than 150 calories per serving. For sweetness and added nutrients, add chunks of fresh fruit. Or, if you have more time, you can try these oat muffins topped with fruit yogurt. The quantities are for 6 servings, and one serving has 135 kcal.

10. 6 ounces of plain Greek yogurt with strawberries

And if you’re really in a hurry and you want to eat something slightly sweet and fresh, mix Greek yogurt with fresh strawberries. Greek yogurt has just 100 calories per 6-ounce (170 grams) serving and has proteins that’ll make you feel full. Strawberries have only 46 calories in a cup, so you can eat without worries. Plus they’re packed with vitamins and antioxidants. So, combine to the two for a filling snack with a big nutrition boost.

A final note for you: you don’t have to count calories to be healthy. You can be healthy if you eat healthy foods, and healthy foods don’t necessarily mean few calories. Keep in mind that your calorie needs depend on your body type, your activity level, your goals, and many other factors. Still, if you want to lose weight, you should eat fewer calories than you burn.

our ovens are ready

The memory of standing on a chair in my mother’s kitchen and baking a cake was the beginning of a deep love for baking and cooking. Salt & Sugar Texas provides me the opportunity to serve Texas by offering sweet and savory goods perfect for entertaining or gifting. I have a background in the restaurant business and ultimately followed that passion to the Conrad Hilton College of Hotel & Restaurant Management at the University of Houston graduating with two degrees, including a Master’s in Hospitality Management. Although I haven’t run a kitchen in many years, I have been involved in the education of many aspiring culinary entrepreneurs. Inspiring future chefs to pursue their dream ultimately led me to pursue my own; Salt and Sugar Texas. Though the business is new to the community, I am not, being a Houston resident for most of my life and a Taylor High School graduate. I cannot think of a better location or time to launch a new venture than our great state and city, and I am thankful for your support. I’m so excited to bring my creations to your table. Let me know what else I can bake or make for you!

Sweet and Savory Japanese Crepes Have Arrived in Katy

Over the weekend, Japanese crepe shop Eight Turn Crepe officially made its debut in Katy.

The shop quietly kicked open its doors at 23119 Colonial Parkway in the bustling Katy Asian Town development over the weekend, serving a limited menu as it ramps up toward an official grand opening in the coming weeks. As Eater reported back in October 2018, Eight Turn Crepe comes to Katy via Harajuku, Japan and New York City, where the shop’s gluten-free, rice flour crepes have earned a loyal following.

Both sweet and savory filling options are on offer, and range from kimchi and pork belly to an assortment of fruits and Nutella. One particularly notable option is the Brooklyn Crepe Dog, in which a crepe is wrapped around a Japanese-style sausage, cucumber, carrots, crispy shallots, banana ketchup, and Kewpie mayonnaise. In addition to the crepes, find eight different types of locally-made gelato.

Eight Turn Crepe is currently open limited hours, from 11 a.m. to 2 p.m. for lunch, and 4 p.m. to 8 p.m. for dinner. Stay tuned for the shop’s full hours of operation.

  • Eight Turn’s Japanese-Style Crepes Head to Katy

Just like a sweet tooth craving that has you seeking out all the dark chocolate in the office, a yearning for something salty can be pretty hard to shake. Yet salt doesn’t have the greatest reputation health-wise (bloating! high blood pressure!). Isn’t it better to just avoid it?

Not so, says registered dietitian Jenna Gorham, RD. “Our bodies do need some salt, but too much sodium can lead to high blood pressure,” she says. The key, she explains, is making sure you don’t go over the recommended sodium intake (1,500 milligrams a day, according to the American Heart Association) and choose snacks that have other nutritional benefits. “Include a source of protein, healthy fat, or fiber,” Gorham says. “These nutrients will help fill you up and keep you full until your next meal.”

With that in mind, rounded up here are 10 salty snacks that are actually healthy. All of them are super easy to make and portable, so you can throw a couple handfuls in a Ziplock bag and take to work—or wherever you tend to crave something a little salty. Keep reading for the full list.

Scroll down for 10 healthy salty snack ideas.

Photo: Brendid

1. Homemade cheese crackers

Salty, crunchy, cheesy…this simple snack checks off so many boxes. Unlike most of the cheese crackers you’ll find at the grocery store, this one from Brendid is completely free of additives, preservatives, or any weird ingredients. Oh, and as for the salt: the recipe calls for a teaspoon, which doesn’t sound like much, but you’ll find that it’s enough to satisfy that craving—especially coupled with the cheese.

Photo: A Spicy Perspective

2. Baked carrot chips

Keeping with Gorham’s advice, this snack from A Spicy Perspective involves adding a little salt (one teaspoon) to something that’s inherently healthy: carrots. The recipe also calls for anti-inflammatory spices cumin and cinnamon to add a bit of depth to the flavor.

Photo: Don’t Waste The Crumbs

3. Sweet-salty energy bites

Get you a snack that does both: This recipe will satisfy your hankering for something salty while simultaneously powering your workout. Made with peanut butter, oats, and milled flaxseed, they’re packed with protein. Wondering where the salt comes in? Ground up pretzels, which adds a satisfying crunch to each creamy bite.

Photo: Love and Zest

4. Sweet and salty trail mix

It’s the perfect balance of sweet and salty that make trail mix a classic snack. Salted peanuts and salted almonds are still included in this dietitian-approved recipe to hit the salty notes, and raisins, cinnamon, and coconut flakes are all included for sweetness. You can include chocolate chips too, just go for dark chocolate.

Photo: Creative Healthy Family

5. Sweet and salty roasted chickpeas

Get some good protein with your salty snack by roasting spiced-up chickpeas in the oven for half an hour. Besides salt, this recipe calls for cinnamon and a touch of maple syrup, so it works to quell a sweet tooth, too.

Photo: A Sweet Pea Chef

6. Sea salt popcorn

This recipe ditches the microwave and calls for popcorn kernels, sea salt, Parmesan cheese, coconut oil, olive oil, and parsley. It’s a step beyond just your basic kernels-and-salt recipe, and the taste is more elevated, too.

Photo: Sinful Nutrition

7. Savory hummus no-bake energy bites

The winning combo of salt and chickpeas strike again, only this time, instead of being roasted, the legumes are blended up and transformed into creamy hummus…and then turned into energy balls. If you find that the dash of salt in the recipe isn’t enough to satisfy your craving, opt for salted seeds when making your bites to get a bit more.

Photo: The Spruce Eats

8. Baked potato chips

If you really want some potato chips and nothing else will do, this recipe is for you. Made with just potatoes, olive oil, and salt, it still has everything you want from a classic potato chip.

Photo: Lemon and Basil

9. Salted roasted green peas

These little salted peas are the perfected savory, crunchy snack. Pro tip: cooking them in coconut oil adds just a touch of sweetness that your tastebuds will love.

Photo: Two Peas In Their Pod

10. Homemade pita chips

Three ingredients and 15 minutes are all you need to make a batch of these salted pita chips. Just grab some hummus and you’re good to go.

For more healthy recipe inspo, check out these 15-minute dinner recipes and these beginner Instant Pot recipes.

You guys, it’s time for another round of Sweet & Savory Saturdays!

Amanda and I have been stoked with how many of you have been partaking in this and sharing your relevant links! We’ve loved the ingredient/theme inspiration and must say…You’ve left us both hungry!

This week, we’re embracing all things game day! For me, this totally means the marriage of sweet AND salty- Candies, nuts, snacks….Literally anything which tantalises the taste buds! Check out these 15 sweet and salty recipes which are healthier than standard game day foods- Don’t forget to add up to TWO recipes which are suitable for game day noshing!

PS- Next week’s theme is VALENTINE’S DAY!

Before we forget, here are the top THREE most clicked recipes from last week’s link up-

Chunky Monkey Cups via Running With Spoons

Sugar Free Caramelised Nuts via The Big Man’s World

Gluten Free Salted Peanut Butter Cookies via Diethood

Chocolate Cookie Pizza via Food Faith Fitness

Caramel Popcorn Snack Mix via Mandy’s Recipe Box

No Bake Salted Caramel Pretzel Bars via Running With Spoons

4 Ingredient no bake Apple Pie Blondies via The Big Man’s World

Dark Chocolate Sea Salt Almonds via Sally’s Baking Addiction

Honey Apricot and Almond Goat Cheese Spread via Peas and Crayons

Sweet and Salty Spiced Nuts via Hello To Fit

Healthy Pumpkin Snickers Bars via Emilie Eats

Sweet and Spicy Popcorn Snack Mix via The Lean Green Bean

No Bake Sweet and Salty Trail Mix Granola Bars via Running With Spoons

3 Ingredient No Bake Salted Caramel Slice via The Big Man’s World

15 Healthy Salty Snacks

Whether your tooth is sweet or savory, 3:00 PM hits and that craving can be difficult to ditch. With a sweet tooth, a piece of fruit or yogurt may be enough to free you of that craving and get you home from work feeling like you conquered the day. But what about when you’re craving something salty? A bag of chips or pretzels is hardly the snack that helps you feel accomplished. So, what hits the fix?

First off, don’t be too hard on yourself. Our bodies need salt! According to the American Heart Association, as long as you’re not exceeding 2,300 mg of salt every day, you’re in good shape (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day). Salt often has a negative connotation, but when it comes from the right snack, it fits harmoniously in a well-balanced diet. The real challenge is figuring what those healthy snacks are.

Tip #1: Avoid processed foods where possible

Processed foods are typically “anything that has been changed from its original, raw form” (). The part of the product that is altered typically contains sodium additives, which can make the product less healthy. That includes a large percentage of the grocery store, so don’t panic! Start small and make changes where you can. Foods like nuts (www.eatables.co) or air-popped popcorn are minimally processed and have just enough salt to hit that craving.

Tip #2: Pair Salt with something beneficial

A big reason why a plate of French fries isn’t the best choice for your afternoon snack is that they don’t have much nutritional value. When deciding on your snack, try to include a vegetable or some whole grains. That way, you can enjoy something salty, while also checking an essential food group off your list. A few ideas for salty snacks that help fill up your food pyramid with the right choices include, veggies and hummus, whole grain crackers and almonds.

Tip #3: Don’t forget the H2O

This tip may seem a little basic, but it is often pushed to the side and forgotten. Our bodies are constantly balancing their water/sodium ratio. When salt is consumed, our brains are stimulated to make us thirsty and to replenish water consumption (https://www.nih.gov/news-events/nih-research-matters/how-body-regulates-salt-levels). Don’t ignore it! Water and salt go hand in hand, so make sure you’re taking a few sips of H2O every time you take a bite of your salty snack.

Salt cravings are nothing to be ashamed of. It happens to all of us! Next time you’re filling that Ziploc bag before leaving for work or heading over to the office kitchen for a snack, remember these three tips: 1) Avoid processed foods, 2) Pair that something salty with an essential food group, and 3) Drink plenty of water. Enjoy your 3:00 PM salty snack!

Here’s a list of a few snacks we love to get you started!

  1. Baked Veggie Chips – You can try carrots, sweet potatoes, zucchini or any other favorite! Slice the veggies into thin slices and coat with a little oil, salt and pepper. Bake at 400° for about 10 minutes. Enjoy!
  2. Trail Mix – This is a perfect sweet & salty mix that can combine salty almonds or peanuts with dried cranberries, raisins or coconut. If you’re including chocolate, be sure to make it dark. Have fun with it, and customize it exactly how you like it!
  3. Sea Salt Popcorn – Air-popped popcorn is 100% whole grain making it an excellent choice for a snack. And the best part is, it is super easy to make. Not everyone has an air popper, but a pressure cooker or a pot on the stove can do the trick. Don’t forget to add a little dash of salt!
  4. Hummus and Veggies – Hummus is typically made from ground chickpeas, tahini, olive oil and lemon juice. These 4 simple ingredients mashed together are a great source of fiber and protein. Pair it with some veggies, and you’re hitting more than one major food group!
  5. Whole grain crackers and cheese – Double check that your crackers are low in sodium and whole grain, and you’re ready to enjoy your crackers guilt free. Some of our favorite whole grain crackers include Triscuit Crackers, Mary’s Gone Crackers and whole-grain Wheat Thins. Add in some mozzarella or cottage cheese for extra flavor!
  6. Nuts – Nuts are a great source of many different nutrients which makes them a great snack to give you that burst of energy you’re looking for every afternoon. There is also a wide variety of different nuts, so you can switch it up and not get bored of eating the same thing every day. A few of our favorites are almonds, pistachios and cashews.
  7. Turkey Roll Ups – Turkey provides the protein our bodies need, and you can make it exactly how you want it. Cheese, avocado, tomatoes, the world is your oyster! Look for labels that include “low sodium” to make sure your salt intake isn’t overloaded.
  8. Hard Boiled Eggs – Hard boiled eggs are quick, easy and healthy. It’s as simple as that! They are a great source of protein while still being low in calories and fat.
  9. Avocado Toast – This is a favorite. Find your favorite whole grain bread, smash some avocado on it, sprinkle some favorite seasonings and you’re ready to dig in. Avocados may be higher in fat and calories than other fruits, but they are healthy fats and calories keeping you fuller longer.
  10. Edamame – Edamame is a great low-calorie snack that is still packed with nutrients. And with just a sprinkle of salt, it’s pretty easy to prepare too. This is a great choice for those needing to avoid gluten!
  11. Black Olives – Black Olives contain antioxidants that help lower cholesterol and prevent heart disease. They are rich in healthy fats and are simple to prepare. Pair them with some tomatoes or hummus for a little extra flavor!
  12. Peanut Butter with Fruit or Veggie – Peanut butter is another snack that is high in fat, but it is the heart healthy fat. It also is a great source of protein, which is especially helpful for vegetarians who are looking for extra protein in their diets. The healthiest peanut butters are those that are naturally produced, so look for that natural sign on the jar.
  13. Salted Watermelon – Looking for more of a refreshing snack? Adding a little salt to watermelon brings out its sweetness and knocks down the bitter flavors. You can also try it with pineapple, peaches, apples or cantaloupe.
  14. Chips and Salsa – Chips usually scare people away when talking about healthy snacks, but the key is moderation. One serving of low-sodium tortilla chips paired with salsa is can be a great choice for a snack. Salsa typically includes multiple different veggies and is a stellar way to get that food group in. Measure out your chips in a separate bag beforehand so you’re not tempted to overeat later!
  15. Salty Energy Bites – These bites are a great snack to prepare on a Sunday night, then you’re set for the week. And you can make them just the way you like them! You can include oats, peanut butter, almond butter, nuts, coconut, honey or any other favorite ingredient you love. Make sure to pack a couple extra, your co-workers will want to try one!

Remember, salt, in the right amounts, is a good thing. Hopefully this list helps you satisfy those salty cravings! And be sure to check out our salty snacks!

Let’s Keep in Touch

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No need to decide between a salty snack or a sweet one. These snacks combine the best of both worlds. All your cravings will be satisfied!

First up is one of my altime favorite snacks and it is a cinch to make- Chocolate Dipped Peanut Butter Bugles.

This Chocolate Dipped Peanut Butter Bugles recipe combines my favorite flavor combination with a crispy crunchy bugle. They are positively addicting and so fun to make. Get the Recipe.

Cake Batter Popcorn coated in cake mix, white chocolate, and sprinkles will satisfy your craving for something sweet. salty and crunchy. I especially love making this popcorn for New Years. It is the perfect celebratory snack! Get the Recipe.

Turn your crock pot into a candy maker with these Crock Pot Nut Clusters. Just a few ingredients and about 5 minutes of prep time is all you need. A combination of peanuts and cashews gives this candy tons of salty flavor. Get the Recipe.

Buckeye Pretzel Bites are creamy, sweet, and salty with lots of chocolate and peanut butter flavor. They’re ideal for holiday gift-giving and kids love to help make them. Pretzels, peanut butter, and chocolate is such a winning flavor combination. Get the Recipe.

These Potato Chip Clusters are the perfect marriage of sweet and salty and crunchy. They make a fabulous gift for holiday gift-giving and they are super easy to make. Get the Recipe.

Rolo Stuffed Ritz Crackers are the ultimate sweet and salty treat. Smooth milk chocolate on the outside covering 2 crispy, buttery crackers with the gooey caramel of a rolo sandwiched in between. So delicious! Get the Recipe.

We Americans love sweet treats, but we love salty snacks too. So of course we love it when the two flavor profiles are combined! Check out these ideas for creating sweet and salty snacks in your own kitchen:

  1. Sweet-and-Salty Pumpkin Seeds: bake this quick fall snack with unsalted butter, sugar, salt and ground cinnamon.
  2. Fall Sweet-and-Salty Treat: make your own version of a sloppy Payday candy bar by combining two cups of candy corn with an equal amount go dry-roasted peanuts.
  3. Sweet-and-Salty Popcorn: this snack, that’s tossed with butter-and-powdered sugar syrup, is great for an at-home movie night.
  4. Sweet-and-Salty Holiday Mix:

    When Land O’Lakes created this sweet-and-salty snack mix recipe, they were sure not to mention any other brand names. Luckily, I can tell what the generic descriptions of the ingredients are by looking at the photo. You’ll need Bugles corn snacks, a box of Wheat Chex, small pretzel twists, pecan halves, and festive M&M’s, among a few other kitchen staples, like corn syrup, salt, vanilla, and, yes, Land O’Lakes butter, to create this delicious mix. In total, you’ll get about 10 cups of salty-sweet mix.

Find more recipe ideas over at Wise Bread’s Sweet and Salty Snacks You Can Make at Home.

Salty and sweet snack

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