If you’re on a weight loss journey, you may think there’s no room for snacking in your new and improved diet. But luckily, we’re here to tell you that’s far from the truth. A healthy diet isn’t about restriction or cutting out all of the things you love; it’s about consistent, smart choices that prioritize nutritious, whole foods. So, yes, that might mean cutting back on the processed carbs we know and love when snack time comes around—but the good news is that there are plenty of savory snacks that can provide the protein and fiber your body needs to thrive and stay satisfied between meals.
We spoke to health experts to highlight a few of the best salty snacks that won’t put your weight loss goals at risk. From delicious edamame to creamy, savory hummus paired with the satisfying crunch of fresh veggies, find all of their recommendations below. Happy snacking!
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1. Edamame
Eating edamame is one fantastic way to get more protein and fiber into your diet. These green soybeans are not only high in protein, at 17 grams per cup, but also in fiber at 8 grams per cup. Not to mention they're delicious! You can eat edamame as a salty snack, appetizer, side, or mixed into your favorite stir fry.
"Edamame is a high-protein, plant-based option that can be enjoyed fresh or roasted. You can eat it plain as a snack or add to a stir fry," notes Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition. "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal. Protein and fiber together help suppress hunger hormones, keep you full, and aid weight loss."
2. Almonds
Almonds stand out as a nutritious and satisfying choice for a healthy late-night snack. Packed with heart-healthy monounsaturated fats, protein, and fiber, almonds can promote a sense of fullness and provide sustained energy without the drawbacks of excessive sugars.
Kelsey Costa, a registered dietitian nutritionist, highlights the benefits of almonds and says, "Almonds are a nutrient-rich snack widely recognized for their numerous health benefits, including the potential to even enhance sleep quality (so much better than common junk foods that disturb your sleep after a late-night snacking session). Their substantial content of essential nutrients like phosphorus, riboflavin, and manganese, along with their monounsaturated fats, fiber, and antioxidants, contribute to reducing the risks of chronic diseases such as type 2 diabetes and heart disease." She adds that "they are a source of melatonin and the mineral magnesium, both of which are understood to aid in promoting better sleep, making almonds an excellent late-night snack choice."
Incorporating almonds into your late-night routine can be as simple as enjoying a handful of raw or lightly roasted almonds. Additionally, you can mix them with a small portion of dark chocolate for a delightful treat that combines sweetness with the nutty goodness of almonds.
3. Turkey Jerky
Packed with lean protein, turkey jerky not only promotes a feeling of fullness but also aids muscle support, making it an excellent choice for those over 40 aiming to shed pounds. Its portable nature makes it an ideal on-the-go snack, providing a quick and easy option to stave off hunger while offering a flavorful alternative to traditional high-calorie snacks.
"Turkey jerky is almost 100% protein. Its high protein content keeps you feeling full for extended periods of time which can minimize snacking and cravings as the day goes on, this is great for aiding in weight loss," Jesse Feder, RDN, CPT notes. With lower fat content compared to some other jerky options, turkey jerky serves as a satisfying and guilt-free choice for those seeking a convenient snack that aligns with their weight loss goals.
4. Hard-Boiled Eggs
Hard-boiled eggs stand out as another great low-calorie, high-protein snack to help you shed pounds over 40. Packed with essential nutrients like protein, vitamins, and minerals, they provide a satiating option that helps maintain muscle mass and support metabolic function while reducing the likelihood of overeating.
Feder says that "hard boiled eggs are high in protein, vitamin D, B vitamins, and healthy fats, all while being low in calories. The high protein and low calorie content of eggs is great for satisfying hunger and preventing overeating. This can aid in weight loss over time." He adds that "the high protein, vitamin D, and b vitamins, are all great for those over the age of 40. Those over 40 are at higher risk of decreased lean muscle tissue, vitamin d levels, and vitamin b levels. These nutrients can also support a healthy metabolism and energy levels."
Add some salt, and you've got a savory snack that brings all of the protein and none of the pesky processed carbs!
5. Roasted Chickpeas
Want a satisfying crunchy snack without the health risks of potato chips? Try roasted chickpeas! These crunchy legumes deliver a satisfying combination of protein and fiber, promoting a sense of fullness and curbing hunger between meals. Plus, the protein content aids in muscle preservation, crucial for maintaining metabolism as the body ages.
"Roasted chickpeas are loaded with fiber and protein, all while being low in calories. The high amount of fiber and protein is great for satiating hunger and preventing overeating throughout the day which is great for weight loss. Additionally, the extra protein is great for those over the age of 40 to support lean muscle tissue," Feder notes. Perfect!
6. Cucumber slices with hummus
Hummus is a dip that's so good, it tastes like it should be bad for you—but luckily, veggies and hummus makes one of the healthiest snacks around. Dietitian Krutika Nanavati recommends going with cucumber slices.
"Cucumbers are hydrating and low in calories," she tells us. "When coupled with protein-rich hummus, it makes for a delightful and nutritious snack." So delicious, so healthy, and so simple.
