10 snacks that are filling and low in fat

Flicker/kendialaLow-fat, filling snacks are key.
  • There are lots of snacks that are tasty but also aren’t high in fat for you.
  • These snacks are low in fat but will fill you up.
  • Reach for these snacks the next time you are feeling the need for a snack break.

Of course, a snack can help satisfy your hunger quick, but if you are tired of relying on the office vending machine for a sweet treat, you’d probably love to know that there are plenty of snacks available which are healthy, filling, and are low in fat.

To bring these kinds of yummy snacks to your radar, we spoke to a handful of dietitians about all the fulfilling snacks that won’t pack on excess fat. Below are some of the yummy and not to mention nutritious snack picks they recommend giving a shot.


Munch on some popcorn.

Sarah Schmalbruch/INSIDERPopcorn has lots of fibre and low fat.

“Three cups of air-popped popcorn is only 100 calories and contains about 2.5 grams of fat,” said registered dietitians Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT of the Nutrition Twins. It’s a good source of fibre to help keep you feeling full, and it contains magnesium for muscle and bone strength, potassium, and antioxidants, they explained.


Add Greek yogurt to a lite whole grain toaster waffle.

JFXie/FlickrWaffles with Greek yogurt is balanced.

“A lite whole grain toaster waffle topped with two tablespoons of nonfat Greek yogurt and some mandarin orange pieces is an easy way to get a fast and balanced snack,” said registered dietitian Summer Yule, MS, RDN. The protein and fibre in this snack are filling without the fat, she added.


Eat two cups of diced watermelon.

Eric Thayer/Getty ImagesWatermelon has barely any fat.

“Two cups of diced watermelon offer a large volume for under 100 calories and (almost) zero fat,” Yule explained. Other melons such as cantaloupe and honeydew also offer a large volume and no or low fat for the calories, she said.


Top non-fat cottage cheese with pineapple chunks.

Karpenkov Denis/ShutterstockThis combo has calcium and vitamins.

“For a snack with a filling protein punch, try a half cup of nonfat cottage cheese topped with pineapple chunks,” Yule said. This combo offers calcium, vitamin C, and some riboflavin, she suggested.


Serve some low-fat black bean dip with baby carrots.

Glenn Price/ShutterstockBaby carrots and black bean dip is filling and fibrous.

“Baby carrots with a low-fat black bean dip can make an easy snack when you are on-the-go,” Yule suggested. The bean dip offers filling protein and fibre without the fat, while the carrots increase the volume of this snack, she said.


Snack on some frozen grapes.

Flickr/Shan Jeniah BurtonYou eat frozen grapes slower.

“Frozen grapes are generally eaten more slowly than fresh grapes,” Yule told INSIDER. They have almost an ice cream-like texture and (like many fruits) offer a very high volume for few calories and little to no fat, she explained.


Pack an apple in your lunchbox.

ShutterstockYou can dip the apple in peanut butter.

“For a really simple low-fat snack option, pack an apple,” said Yule. Apple slices can be eaten plain or dipped in a low-fat peanut butter products to increase the protein in the snack without increasing the fat by much, she suggested.


Make a fruit and nut combo.

Rex Roof on FlickrFruit and nuts will fill you up perfectly.

“Three dates, a piece of fruit like an orange (or kiwifruit), and about five nuts will provide plenty of nutrients, sugar bound to fibre to maintain blood sugar, and give you energy without having to resort to coffee or energy drinks,” said dietitian nutritionist Anne Guillot, DN.


Make your own lettuce wraps.

freeskyline/ iStockFill lettuce wraps with turkey or chicken.

“I’m a big fan of doing a quick lettuce wrap with slices of lean turkey or chicken,” said registered dietitian Jenn Fillenworth, MS, RD. “The protein from the turkey and fibre from the lettuce makes it the perfect snack that keeps you full, she suggested. Plus, it’s lower in calories than a traditional sandwich because you’re ditching the bread (which is easily an additional 200 calories), she said.


Add edamame to your shopping list.

Flickr/Alf MelinEdamame is packed with protein.

“Edamame is an all-in-one source of fibre and protein which makes for a quick and portable snack,” said registered dietitian Heather Woodward, registered dietitian at Copeman Healthcare Centre Vancouver. It is also rich in nutrients and is a source of soluble fibre which helps to lower cholesterol, she added.

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