Nutritionist tips for guilt-free snacks that power your weight loss journey.

Weight Loss Friendly Snacks: Delicious and Nourishing Ideas from Abby’s Kitchen

Hi everyone, I’m Abby Sharp, and welcome back to Abby’s Kitchen! Today, we’re diving into a lineup of weight loss-friendly snacks that are not only delicious but also keep you fueled, full, and emotionally satisfied while supporting your goals. These snacks are nutrient-packed, non-restrictive, and perfect for anyone—whether you’re aiming for a calorie deficit or just looking for wholesome, satisfying bites. Let’s get started with some tasty, hunger-crushing recipes!

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The Hunger-Crushing Combo: A Snack Formula for Success

When planning snacks—whether for weight loss, blood sugar balance, or just feeding your kids—think of them as mini meals. The goal is to enjoy them and stay satiated until your next meal. My hunger-crushing combo is the key: combine protein, fiber, and healthy fats. These nutrients provide the most satiety for their caloric value, stabilize blood sugars, and prevent the hangry crashes that lead to mindless snacking.

• Protein: Aim for around 30% of your calories from protein, especially in a calorie deficit, as protein needs are higher.

• Fiber: Found in low-calorie, high-volume foods like fruits and veggies, fiber adds bulk and satisfaction.

• Healthy Fats: Choose “dual citizen” sources like avocados (fat + fiber) or nuts (fat + fiber + protein) to maximize nutrient density.

This additive approach focuses on what you’re adding to your diet, naturally edging out less satiating, nutrient-poor carbs like white bread or candy. One hunger-crushing component is good, but two or more are even better!

For more evidence-based weight loss tips, check out my podcast, Bite Back with Abby Sharp, on Apple, Spotify, Amazon, or wherever you get your podcasts. Now, let’s get to the snacks!

Snack #1: Cottage Cheese Peach Toast

This snack is a protein-packed, fiber-filled delight that’s as tasty as it is satisfying.

Ingredients:

• High-fiber bread (bonus points for fun shapes like my bunny bread!)

• ½ cup cottage cheese (25g protein per cup!)

• 1 peach, sliced (for fiber)

• 1 tbsp sliced almonds (for healthy fats)

Instructions:

1. Toast your high-fiber bread to perfection.

2. Spread cottage cheese generously over the toast.

3. Top with peach slices and sprinkle with sliced almonds for extra crunch and coverage in every bite.

4. Enjoy the delicious mess!

Why It Works: Cottage cheese is a protein powerhouse, peaches add fiber, and almonds bring healthy fats. If you’re not a fan of cottage cheese’s texture, blend it smooth before spreading.

Snack #2: Crispy Chickpea Popcorn Crunch

This snack is a crunchy, fiber- and protein-packed mix that’s perfect for munching.

Ingredients:

• 1.5 cups air-popped popcorn (1.5g fiber per 1.5 cups)

• ¼ cup crispy chickpeas (5g fiber, 5g protein)

• ½ oz flavored pistachios (jalapeño lime is my pick; 150 calories per 50 pistachios)

Instructions:

1. Combine popcorn, crispy chickpeas, and pistachios in a bowl.

2. Gently toss to mix, ensuring you don’t lose any stragglers.

3. Dig in for a spicy, crunchy treat!

Why It Works: Popcorn and chickpeas deliver fiber, chickpeas add protein, and pistachios (the lowest-calorie nut) bring healthy fats with a flavor kick.

Snack #3: Chocolate Protein Chia Pudding

A make-ahead snack that’s creamy, chocolatey, and packed with all three hunger-crushing components.

Ingredients:

• 2 tbsp chia seeds (fiber, protein, healthy fats)

• ½ cup plain 2% Greek yogurt

• ½ cup chocolate Fairlife protein milk (or any flavor)

• ½ cup raspberries (highest-fiber berry)

Instructions:

1. Mix chia seeds, Greek yogurt, and protein milk in a bowl or jar.

2. Stir well and let sit in the fridge overnight (or at least 4 hours) to thicken.

3. Top with raspberries before serving.

4. Enjoy the creamy, chocolatey goodness!

Why It Works: Chia seeds are a triple threat (fiber, protein, and fats), Greek yogurt and protein milk boost protein, and raspberries add fiber and summery flavor.

Snack #4: Shrimp Veggie Hand Roll

This savory snack is versatile and can even double as a meal if you eat more of them.

Ingredients:

• ½ cup cooked sticky rice

• ½ cucumber, sliced into strips

• ¼ mango, sliced (for a sweet-savory balance)

• ¼ avocado, sliced (fiber + healthy fats)

• 3-4 cooked shrimp (or sub tempeh/tofu for vegan)

• Nori sheets

• Ponzu sauce for dipping

Instructions:

1. Lay a nori sheet flat and spread sticky rice in a thin layer.

2. Add cucumber, mango, avocado, and shrimp in the center.

3. Roll tightly (tuck and roll to the best of your ability!).

4. Dip in ponzu sauce and enjoy.

Why It Works: Shrimp provides lean protein, avocado and cucumber add fiber and healthy fats, and mango brings a touch of sweetness. Make it vegan with tofu or tempeh!

Snack #5: Strawberries and Cream Popsicles

A fun, frozen way to enjoy protein and healthy fats in the summer heat.

Ingredients:

• 1 cup Fairlife high-protein milk (or sub soy/pea milk for dairy-free)

• 1 scoop plant-based probiotic protein powder (e.g., NuTheory)

• ¼ cup freeze-dried strawberries (or fresh)

• 1 tbsp sliced almonds

• Silicone popsicle molds

Instructions:

1. Blend protein milk and protein powder until smooth.

2. Stir in freeze-dried strawberries and sliced almonds.

3. Pour into popsicle molds, add lids, and freeze for 4-6 hours.

4. Pop out and enjoy!

Why It Works:High-protein milk and powder deliver protein, strawberries add fiber, and almonds bring healthy fats. Freeze-dried strawberries intensify the flavor.

Snack #6: Tahini Summer Snack Plate

A refreshing, nutrient-packed plate that’s perfect for dipping and sharing.

Ingredients:

• 1 cup jicama sticks (6 g fiber per cup)

• 1 cup watermelon cubes

• 2 tbsp tahini

• ¼ cup plain Greek yogurt

• 1 tsp lime juice and zest

• 1 tbsp toasted coconut

• Optional: hint of honey for sweetness

Instructions:

1. Arrange jicama sticks and watermelon cubes on a plate.

2. Mix Greek yogurt with lime juice, zest, and optional honey.

3. Drizzle tahini over the plate or serve as a dip.

4. Sprinkle with toasted coconut for healthy fats.

5. Dip and enjoy!

Why It Works: Jicama and watermelon provide fiber, Greek yogurt adds protein, and tahini and toasted coconut bring healthy fats. Jicama’s crunch pairs perfectly with tahini’s spicy, tangy flavor.

Final Thoughts

Snacks don’t have to be a “dirty word” in the weight loss world. They can prevent overeating, boost nutrient intake, and keep you satisfied. These hunger-crushing combos are designed to be flexible, delicious, and nourishing for any goal. I hope you found a new snack to put on repeat this summer (and beyond)! Share your favorite snack ideas in the comments, and check out more hunger-crushing recipes in the links below. For more tips, tune into Bite Back with Abby Sharp on your favorite podcast platform. See you next time in Abby’s Kitchen!