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Home » Lose Weight » 30 Healthy Sweet Snack Ideas to Satisfy Cravings, According to RDs – Prevention.com

If a craving for something sweet typically means devouring a candy bar, sleeve-full of cookies, or a tubful of ice cream, healthy sweet snacks might sound like an oxymoron. The good news: You can indulge in the sweeter things in life without totally abandoning your healthy-ish lifestyle.

Rather than reaching for highly-processed, sugar-loaded foods every time you crave something sweet, update your snacks arsenal. A sweet, healthy snack is one with ingredients we can recognize from nature, says Kristin Koskinen, R.D.N. That means fresh, frozen, or dried fruit, dark chocolate, smoothies, and treats made with whole foods like nuts, seeds, dates, and coconut, she says.

Make this tweak, and youre not only cutting down on the not-so-healthy stuff (additives, preservatives, and added sugars), but youre also nourishing your body with vitamins and minerals, filling fiber and protein, and healthy fats, which will help quell hunger pangs until your next meal.

Check in with yourself: Are you actually hungry or just in the mood to visit the office vending machine? Make your snacks purposeful and dont graze, as that might turn your healthy snack into a meal, says Sarah Pflugradt, R.D., author of You Get One Body.

Schedule in sweet snacks: Ideally, snacks bridge the gap between meals, keeping your blood sugar in check and your energy and mood up all day long. If you know theres going to be over four hours between meals (for most of us, thats the lunch-to-dinner stretch), plan for a snack to avoid getting hangry or overeating in the evening, suggests Liz Wyosnick, a Seattle-based R.D. and owner of the private practice Equilibriyum.

Remember your macros: A healthy snack is basically like a miniature meal, says Beth Auguste, a Philadelphia-based registered dietitian and womens fitness specialist. That means for every 100 calories, there should be about 3 grams of fat, 8 to 10 grams of protein, and 8 to 10 grams of carbohydrates. Make sure to include some fiber, too (3 to 10 grams) to help slow your digestion and the release of sugar into your bloodstream. With this combination, youll have a steady supply of energy as opposed to the sugar spike and crash that comes with sweet snacks.

Consider your calorie count: Depending on your lifestyle and size, a reasonable calorie range for snacks is around 200 to 300 calories. A simple rule of thumb: 100 calories will sustain you for about 1 hour, says Wyosnick.

Minimize added sugars: Research links added sugars (a.k.a. sugars not naturally found in food) to weight gain, obesity, type 2 diabetes, and heart diseasewhich is why the Centers for Disease Control & Prevention (CDC) recommends you limit your intake to less than 10 percent of your daily calories (or no more than 6 added teaspoons per day). If youre reaching for a pre-packaged snack, look out for sneaky sugars on the ingredients label like organic cane juice, corn sweetener, corn syrup, fructose, lactose, maltose, molasses, and malt syrup.

Tame your sweet tooth: Sugar can be addictive as more sweet-tasting foods might fuel cravings for more, per a recent review in Frontiers and Psychology. In light of this, try to balance your intake of sweet treats with some savory snacks, too, suggests Wyosnick.

Next time your sweet tooth calls, reach for a wholesome snack thats naturally sweet and satiating. Here, 30 healthy options that fit the bill:

1Dark chocolate and almonds

If youre craving chocolate, theres no need to avoid the candy aisle. Just opt for a bar thats at least 70 percent dark chocolate, which is rich in antioxidant phytonutrients called flavonoids that may help improve your heart health and support weight loss, per a recent article in the Journal of Nutritional Science.

Hu Kitchen and Lilys Dark Chocolate check off all the boxes, says Tamar Samuels, R.D., owner of All Great Nutrition. Break off a piece and enjoy it with a handful of almonds, a great source of plant-based protein, vitamin E, calcium, and magnesium for a satisfying, healthy snack.

RELATED: 13 Healthiest Dark Chocolate Bars You Can Eat

2Greek yogurt parfait

For a quick and nutritious treat you can enjoy just about anywhere, reach for a Mason jar and layer in your favorite granola, Greek yogurt with a swirl of honey, and chunks of kiwi, suggests Koskinen.

Fun fact: A single kiwi fruit provides over 100% of your daily value of vitamin C, which helps support a strong immune system.

RELATED: 14 Foods With More Vitamin C Than an Orange

3Peanut butter chocolate chip energy bites

Next time youre craving chocolate chip cookie dough, reach for the perfect 190-calorie bite of carbs, protein, and healthy fats, suggests Danielle Allen, a Massachusetts-based registered dietitian.

To make a batch of 12 energy bites, mix together cup of peanut butter (or your nut butter of choice), cup of semi-sweet chocolate chips, 1 cup of old-fashioned oats, cup of ground flax seeds, and 2 tablespoons of honey. Refrigerate them for about 15 to 30 minutes, roll them up, and theyre good for up to a week in the fridge.

4Sliced apple with cheese

5Figs with goat cheese

Another classic but slightly more luxurious combo: figs with goat cheese. Wash and slice fresh figs, cut them in half, smear them with goat cheese, and drizzle with honey.

6Chia pudding

Tiny little powerhouses, chia seeds are packed with fiber and provide some protein as well. A favorite for meal preppers, chia pudding makes for a delicious sweet snack.

To make it, whisk together 1 cup of milk (any type!) and a swirl of honey, then mix in 2 tablespoons of chia seeds. Let it chill for about 20 minutes or soak overnight, then enjoy. Mix it up with different fruit and nut toppings, like mixed berries and walnuts or apricots and almonds.

7Avocado chocolate mousse

Made with heavy cream, whipped cream, and a load of added sugar, traditional chocolate mousse is sure to weigh you down and spike your blood sugar, says Wyosnick.

Your fix: Make avocado chocolate mousse with 1 avocado (which is high in fiber and heart-healthy fats), cup of honey, cup of unsweetened cocoa powder, 2 tablespoons of unsweetened almond milk, a teaspoon of vanilla extract, and a pinch of salt. Top it off with fresh berries and a sprinkle of nuts.

8Trail mix

In the healthy snacks department, trail mix often gets a bad rep as it can be high in calories, especially if youre grazing on a mix with yogurt-covered nuts and seeds or candy. However, if you stick to a small handful with fruits, nuts, and seeds, trail mix can make for a satiating, salty-sweet snack.

To make your own, mix together cup each of roasted almonds and peanuts, cup each of raw sunflower seeds, pumpkin seeds, unsweetened dried cranberries, and semi-sweet chocolate chips, 1 cup of plain popcorn, teaspoon of sea salt, teaspoon of cinnamon, and a pinch of nutmeg, suggests Allen.

9Coconut cashew energy bites

10Dark chocolate-dipped frozen bananas

If youve got a hankering for something cool and sweet, try these. Peel bananas, insert popsicle sticks into them, and melt 70 percent cacao or greater chocolate chips in a double boiler. Dip, freeze, and enjoy.

An easier option: Simply slice the bananas into wheels and drizzle with chocolate. Paired with antioxidant-rich dark chocolate and filled with vitamins C and B-6, fiber, and potassium, frozen bananas make for a delicious and nutritious treat.

11Ants on a log

High in protein, healthy fats, and antioxidants, the classic childhood snack is dietitian-approved. For a grown-up twist, fill each celery stick with your favorite nut or seed butter, then sprinkle in a few dark chocolate chips (to reap the most health benefits, remember to opt for 70% cacao or greater), says Koskinen.

12Stuffed dates

High in natural sugars, dried dates taste like natures caramel, says Kristina Cooke, a private-practice registered dietitian specializing in diabetes and weight management. For a decadent treat, remove the pit of the date and stuff it with a teaspoon of nut or seed butter. As dried dates are super sugary, stick to one to two dates per snack, suggests Cooke.

13Unicorn bark

This frozen treat will wow your whole household, especially if youve got a unicorn-lover under your roof. What to do: Prep a cup of strawberries, mango, and blueberries in separate, microwave-safe bowls. Microwave each for about 1 minute. In a blender, separately blend each cup of fruit with 1 cup of plain, 0% Greek yogurt and a pinch of stevia if youd like.

On a lined baking sheet, add large dollops of each colored yogurt and use a spoon to swirl the colors together. Top with coconut flakes, freeze, break into pieces, and enjoy. With Greek yogurt and fruit as the base, unicorn bark provides protein, fiber, antioxidants, and nutrients like vitamin C to keep your skin healthy and glowing, says Cooke.

14Raspberries and cottage cheese

If good ol cottage cheese seems like an un-fun diet food to you, prepare to become a fan. Simply mix together cup of cottage cheese with 1 cup of raspberries and a drizzle of honey to sweeten it up.

With 13 grams of protein in the cottage cheese and 8 grams of fiber in the raspberries, youre sure to stay full on this snack, says Pflugradt.

15Chocolate protein smoothie

For a supercharged, workout-friendly snack, blend together a scoop of chocolate protein powder, a handful of strawberries and spinach (a vitamin C and iron-rich combo which increases iron absorption), and a tablespoon of flaxseeds or chia seeds (a great source of omega-3 fatty acids which support heart health).

Pro tip: To cut down on the chalkiness and give it a more milkshake-like consistency, use a frozen banana instead of ice, says Lee Cotton, R.D.N.

RELATED: 15 High-Protein Smoothies That Will Keep You Full

16Frozen grapes

If you can never seem to eat fresh fruit fast enough, this snack is for you. Wash and dry grapes, place them in an airtight container, and pop them into the freezer.

After theyve frozen, serve them with your favorite nuts or seeds like almonds or pistachios for an added dose of filling healthy fats, suggests Koskinen.

17Fruit-topped rice cakes

Rice cakes are, arguably, pretty boring. But heres how to make them beautiful and delicious: Top 2 rice cakes with a mix of cup ricotta and 1 teaspoon of apricot preserves. Top that with a cup of apple slices and cup of blueberries.

With the fiber in the fruit plus the fat in ricotta, youre sure to be satiated, says Julie Cunningham, a registered dietitian and diabetes care and education specialist.

18Sweet and savory jerky

19Chocolate tahini toast

If you cant say no to Nutella, try a chocolate tahini spread like this one from Soom Foods, suggests Auguste. With heart-healthy fats, half the saturated fat, a third of the sugar, and two times the protein, this spread makes for a great alternative. Spread it on whole grain toast for a sweet, well-balanced snack.

20Frozen prunes

For another freezer-friendly pick, consider frozen prunes. Theyre my favorite healthy sweet snackI keep a big bag of them in my freezer and take out 3 or 4 after lunch every day, says Lauren Harris-Pincus, R.D., owner of Nutrition Starring You.

Famous for their fiber and sorbitol content (both of which are natural laxatives), prunes also deliver potassium, magnesium, vitamin K, and polyphenols, which can help support healthy bones.

22Berry vanilla smoothie

What could be better than fresh berries and cream? For a healthier, portable version of the classic snack, blend together cup of Greek yogurt, 1 cup of frozen blueberries, 1 cup of baby spinach, a cup of grape juice, 1 teaspoon of vanilla extract, and a drizzle of honey or maple syrup, says Koskinen.

RELATED: 30 Best Smoothie Recipes of All Time

23Baked apples

Rather than loading up on apple crisp or pie, keep it simple with baked apples. Set your oven to 375 degrees Fahrenheit, then quarter and core an apple. Toss the pieces in 1 teaspoon of coconut oil and a dash of cinnamon, then bake for 30 minutes.

For an added crunch and filling healthy fats, top it with a sprinkle of walnuts, suggests Micah Siva, a registered dietitian, chef, and creator of NutritionXKitchen.

24Chocolate almond raspberry smoothie

This chocolatey-sweet smoothie provides 45% of the calcium you need per day in one pour. What to do: Blend together 1 cup of unsweetened chocolate almond milk, a banana, a cup of raspberries (fresh or frozen is fine), 1 tablespoon of almond butter, 1 tablespoon of chia seeds, and a handful of ice cubes. Garnish with some cinnamon, and youre good to go, says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It.

25Sweet and salty popcorn

Low in calories yet high in fiber, popcorn makes for a surprisingly filling snack. This time, though, skip the butter and salt to highlight its sweet side. Toss 1 cups of popcorn with a tablespoon of dark chocolate chips and almonds for a sweet and healthy snack that checks off all of the boxes, says Siva.

26No-bake almond cookies

With just five ingredients and zero added sugars, these teensy cookies from Eating Bird Food are adorable, easy to make, and delicious.

What to do: Mix together raw or unsalted roasted almonds, pitted and chopped dates, almond butter, cacao nibs, and vanilla extract. Simply form the dough into your cookie-sized bites and enjoy! (Find the full recipe here.)

27Chocolatey Greek yogurt

Tired of same-old, same-old Greek yogurt? Heres your fix: Add a teaspoon of cocoa powder and top it with fresh berries for a sweet treat that will satisfy your cravings, says Siva.

28Mandarin oranges and Greek yogurt

Another delectable twist: Peel a mandarin orange and add the slices to your Greek yogurt for a creamy, dreamsicle-like flavor. The probiotic-filled yogurt and vitamin C-rich oranges provide a sweet snack that helps support your immune health, says Cotton.

RELATED: 8 Best Probiotic Foods for Gut Health

29Dessert hummus with strawberries

Hummus is not just for carrot and celery sticks anymore. Just last week, I discovered pumpkin spice, chocolate, and cake-batter flavors right in my grocery store, says Auguste. To DIY dessert hummus, blend a can of chickpeas, add a swirl of honey, and mix in some cocoa powder, peanut butter, or even chocolate chips. Dip in strawberries for a filling snack high in protein, healthy fats, and fiber.

30Ice cream

Yep, homemade, healthy-ish ice cream is definitely a thing. The secret? Super-ripe bananas. Peel and freeze a few, then throw them into your blender with some peanut butter. Add a pinch of cinnamon and vanilla extract, blend until ultra-creamy and smooth, then top a bowlful with roasted peanuts for that ice cream shop finishing touch. Find the recipe at Pinch of Yum.

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30 Healthy Sweet Snack Ideas to Satisfy Cravings, According to RDs - Prevention.com

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Home » Lose Weight » 30 Healthy Sweet Snack Ideas to Satisfy Cravings, According to RDs – Prevention.com