9 Snack Swaps for Weight Loss

Snack the slimming way with these healthy options.

Whether you’re just beginning the journey to a slimmer you, or you want to shed those last five pounds, one of the most simple changes you can make is to mix up that snack menu. Try these 9 snack swaps for weight loss.

Snacks are good. They help maintain blood sugar levels and provide the body with energy throughout the day. The snag, of course, is that there are plenty of unhealthy snack options to tempt even the most dedicated healthy eater.

The solution? Swap out unhealthy ingredients for those that support weight loss. These healthy snack swaps include whole foods loaded with fiber, protein, or other nutrients. What’s more, you’ll find that most of these snacks for weight loss are easy to prepare.

Be sure to plan for good-for-you snacks on your grocery list each week. This allows you to shop for foods or ingredients so you’re ready to go at snack time. Find more healthy snacks for weight loss in 15 Weight Watchers Snack Recipes and 50 Clean-Eating Snacks.

Craving: Chips
Instead: Homemade Chips

Enjoy Sweet Potato Chips or Easy Whole Grain Pita Chips. Whole, unsalted nuts, such as walnuts or almonds, are another crunchy alternative to unhealthy chips. As with all snacks—even healthy options—always check out serving sizes before munching.

Craving: Cheese
Instead: Low-Fat Mozzarella Stick
Swap out whole-milk cheeses for the low-fat mozzarella cheese sticks the kids scarf down. The protein provides energy to carry you through to the next meal and it fills your tummy to reduce cravings for unhealthy snack options. As a bonus, they’re perfectly portioned for smart snacking.

Craving: Premade or Cafe Smoothie
Instead: Homemade Smoothie
Avoid the convenience store or cafe smoothie trap and switch it out for a homemade version that will nourish the body with nutrients. Blend a Superfoods Smoothie or any of our dozens of Healthy Smoothie Recipes.

Craving: Store-bought Trail Mix
Instead: Homemade Trail Mix

Packaged mixes may look healthy, but they often contain too much added salt or sugar. Instead, mix your own snack by combining whole, unsalted nuts, sunflower seeds, and no-added-sugar dried fruit.

Craving: Store-bought Granola
Instead: Homemade Granola
Like packaged trail mix, granola mixes too often contain excess salt and sugar that will wreck your waistline. Clean-eating granola recipes are healthier–and easier to prep than you might think. Try Skinny Ms. Granola or 10-Minute Stovetop Granola.

Gummy Fruit Candies
Instead: No-sugar-added Dried Fruit

Gummy fruit may offer vitamin C, but many brands also have added sugar or artificial flavors. Swap it out for dried fruit with no added sugar. Since it’s easy to over-eat sweet foods, always check portion sizes.

Craving: Candy Bar
Instead: Dark Chocolate

Dark chocolate is lower in sugar and higher in disease-fighting antioxidants than the milk chocolate in many candy bars. When the chocoholic in you demands satisfaction, indulge in antioxidant-rich Dark Chocolate Nut Clusters or a Quinoa Protein Bar.

Craving: Crackers & Dip
Instead: Veggie Slices & Clean-Eating Dip

Nourish the body with healthy snack swaps like trading crackers for naturally low-cal veggies, like carrots or bell peppers. Skinny Ms. offers plenty of healthy dip recipes, including Avocado Dip, Skinny Salsa Dip, and Skinny Ms. Ranch Dip.


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. Tried the home-made chips. It’s been a great addition to my diet. Haven’t had the store chips in over a year.

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