20 Fat Burning Snacks (That Taste Delicious!)
Check out my client Steve’s transformation where he lost a whole lot of fat by following the right dietary plan and eating the right foods and snacks!
These are 20 healthy fat loss snacks that have almost 0 calories, or A LOT of protein.
If you want to learn how to make meal prep simple and make healthy high-protein snack alternatives, this post will help.
These low-calorie snacks will help you lose weight and stay full.
What if you were allowed to eat tasty snacks while losing weight, burning fat, and building muscle?
Wouldn’t that make dieting a lot more fun and easier to stick to?
#1 Crystal light popsicles
This first one is a simple, virtually calorie-free, snack.
It’s super simple to make and it does an excellent job at satisfying your sweet tooth. All you need is crystal light, water, and a popsicle mold.
Simply take the crystal light, mix one packet with the recommended amount of water, and pour it into your popsicle molds. Then put them in the freezer and a few hours later they’ll be ready.
If you don’t have popsicle molds, they can be found on Amazon or at your local grocery store for just a few bucks.
But if you want to make these now, you can use an ice tray. Just fill the ice tray with the crystal light, wrap the ice tray in plastic wrap, and put a toothpick into each cube before freezing.
#2 Kale chips
Even though kale isn’t necessarily high in protein, it is incredibly nutritious, especially when compared to other snacks.
It’s packed full of vitamins, minerals, fiber, and antioxidants. Just one cup of raw kale contains more than 100% of your daily needs for vitamin A, C, and K. (1)
Making kale chips is super simple. In a big bowl add one cup of bite-sized kale leaves, one tablespoon of olive oil, and a pinch of salt and mix together.
Place the pieces of kale on a baking sheet and bake them for 10-15 minutes at 350°F.
Make sure to keep an eye on them because kale chips can burn pretty easily.
A 100-gram serving will only contain about 40-45 calories. Unlike potato chips, it’ll be packed full of healthy nutrients.
#3 Quest chips
This is another excellent replacement for potato chips, that is also high in protein.
Quest is known for making protein bars that taste great, without being too heavy in calories.
Well, they also make some very tasty chips. And these have a far better macronutrient profiles than the chips that they intend to replace.
For example, if we look at nacho cheese Doritos, we see that a 1-ounce serving contains 150 calories with 2 grams of protein, 18 grams of carbs, and 8 grams of fat.
In comparison, Nacho cheese Quest chips, for a 1-ounce serving provide 130 calories. This is only 20 calories less than the Doritos.
However, unlike the Doritos, the Quest chips have a whopping 16 grams of protein, only 5 grams of carbs, and 5 grams of fat.
Of course, you can still gain body fat by overeating protein. However, most people take in too many carbohydrates and not enough protein.
So a snack like this can really help you meet your protein needs while satisfying your cravings.
#4 Greek Yogurt
Next on our list of 20 fat-burning snacks that taste delicious we have Greek yogurt.
Normally, I tell you guys to avoid the flavored varieties because they’re full of sugar. And to add instead your own berries to plain Greek yogurt to save calories.
However, there’s a way to make this snack taste just as good and save even more calories. All you need is plain Greek yogurt and a flavored water enhancer.
There are many different brands including crystal light, Mio, and Crush. They’re all almost 0 calories and full of flavor.
Just by adding a few drops to plain Greek yogurt, you can make it taste just like the flavored variety. In this case, without any of the added sugar.
Of course, you wouldn’t get all the micronutrients that you would from mixing in berries. But you can also save the berries for a separate snack without adding any extra calories.
This is an excellent snack for you peanut butter lovers that are dieting. PB2 is a dehydrated form of peanut butter.
It comes in powder form. You just have to add water and mix it to turn it into peanut butter. The great thing about PB2 is that it has 85% fewer calories from fat than regular peanut butter.
And it still tastes really good. I personally even prefer it over regular peanut butter.
This is awesome because 2 tablespoons of natural peanut butter will cost you about 200 calories. On the contrary, 2 tablespoons of PB2 will only be about 45 calories.
You can use the PB2 in many ways. These include spreading it on apples, celery, or simply throwing some into your protein shake.
#6 Jerky meat
In its basic form, jerky is a healthy, high-protein, portable snack. Most people assume that jerky means beef only.
But even though beef jerky is fine, there are other varieties like turkey, bison, or pork. All of them fall in a similar category as far as macros are concerned.
Instead of worrying as much about which type of protein you select, you should be more cautious of the additional flavors and preservatives that are added to certain types of jerky.
For example, the original style of beef jerky has fewer calories and sugar than the sweet and hot or teriyaki flavor.
Also, if you can get your hands on higher-quality jerky, derived from grass-fed beef, you’ll take in more omega-3 fatty acids than grain-fed beef.
The evidence of this comes from a study published in the British Journal of Nutrition. (2)
#7 Zucchini chips
This is another healthy, crunchy snack that can be used to replace potato chips.
These aren’t quite as low in calories as kale chips. But they will still save you at least 100 calories when compared to a standard serving of potato chips.
Particularly if you don’t like kale chips, you should definitely try these because their taste and texture are very different.
To make them, simply take one zucchini and cut it into even-sized pieces. Then press the water out by placing the zucchini pieces between two paper towels.
Line up the zucchini on a baking tray and spray with olive oil spray. Add a small amount of salt and bake for 2 hours at 225° Fahrenheit until they start to brown.
#8 Homemade hot chocolate
I’ve worked with enough clients to understand that some people can’t live without chocolate.
Unfortunately, chocolate is typically high in calories and sugar. The best variety is 85 percent dark or darker, since the darker chocolates will contain less carbs and more antioxidants.
It might not sound like a bad deal, but just a few squares can cost you hundreds of calories.
So a great low-calorie snack alternative to satisfy chocolate cravings is hot chocolate.
You can make it by simply mixing: 2 tablespoons of unsweetened cocoa powder, 2 cups of regular milk or cashew milk, 1-2 tablespoons of stevia, and 1/8 of a teaspoon of vanilla extract.
Add steaming hot water, stir it, and enjoy your hot chocolate for only about 35 calories.
#9 Homemade tomato soup
This is more of a liquid snack that isn’t very high in protein but is still plenty filling.
It’s so filling because it takes up plenty of space in your stomach, which activates its stretch receptors. These activated receptors signal your brain that you’re full.
Do keep in mind that pre-made soups can have a ton of additional unnecessary calories added in. So instead, make it yourself with this easy recipe.
Simply mix 500 grams of canned, whole tomatoes in juice with one chicken stock cube.
Bring it to a boil in a large saucepan and once it is boiling, sprinkle in a bit of stevia to add some flavor.
Ultimately, you’ll have a delicious bowl of soup that only contains 59 calories.
#10 Banana Protein Pancakes
This is a bodybuilding favorite. When made cautiously, they can be both healthy and nutritious.
All you need is one ripe banana, two eggs, one scoop of vanilla or banana flavored protein, and one scoop of rolled oats.
Start by blending the banana and eggs in a blender first.
Then add oats and protein powder to the blender and blend again until smooth.
You can also add some stevia to make it taste sweeter. This mixture is now your pancake batter.
Simply pour it onto a non-stick frying pan and cook each side for about 30-40 seconds. You’ll be left with delicious pancakes that contain only 115 calories and 15 grams of protein per serving.
#11 Pork rind
This is another high-protein snack that you can simply buy at the store and eat without any preparation.
Pork rinds may scare a lot of people away because they are pretty high in fat. A 1-ounce serving contains 9 grams of fat.
But it also contains about 17 grams of protein, which puts this snack at a 2-to-1 protein-to-fat ratio.
Anything above a 2-to-1 protein to fat ratio is typically pretty good, especially for a snack.
#12 Parmesan cheese chips
Another example of a food with a similar 2-to-1 protein/fat ratio is parmesan cheese.
It’s primarily used to top off certain meals. However, there is a tasty snack that you can make using only parmesan cheese, and that’s parmesan cheese crisps.
You would simply take 1 tablespoon of parmesan cheese and place it flat on parchment paper or a non-stick oven pan.
Repeat this process a couple of times to make multiple parmesan crisps.
Preheat the oven to 400° Fahrenheit. Cook the cheese bites for about 3-5 minutes or until they become golden brown and crispy.
You can then serve these with some salsa for a tasty high-protein snack.
If you don’t have trouble meeting your daily protein requirements, you can choose popcorn as a snack instead of some of these other high-protein options.
Although popcorn isn’t high in protein it can actually be a very effective snack for fat loss.
This is because it’s very filling per calorie and overall volume. That’s because it’s high in fiber, which makes it very low energy-dense, with only 31 calories per cup.
A study was able to show that after eating only 15 calories of popcorn, participants felt as full as they did when they ate 150 calories of potato chips. (3)
Who wouldn’t like to feel just as full while taking in 10 times fewer calories?
The only caveat is that you should go for the no added butter variety. Once you start adding in butter, popcorn quickly loses its appeal as a low-calorie snack.
#14 Berry protein pudding
If you enjoyed the banana protein pancakes, you’ll love this one. Again, it’s super simple to make and excellent for your sweet tooth.
All you need is just under a cup of frozen strawberries, one scoop of whey protein, and some almond milk.
Ideally, the whey protein would be strawberry or berry flavored, but any protein will work.
Add the strawberries, protein, and a splash of almond milk into a blender and blend until smooth.
You can serve it with some Greek yogurt and add some berries on top.
This snack will contain 26 grams of protein and a ton of vitamins, minerals, and antioxidants.
#15 Halo top ice cream
This is another sweet option that I recommend you only enjoy occasionally.
Now, don’t get me wrong. Halo top ice cream can definitely make you gain body fat.
Even though it contains half the calories and significantly less sugar than regular ice cream, you can still overeat it.
Obviously, satisfying your sweet tooth with a calorie-free popsicle stick would be a much better option.
But sometimes you just want ice cream, and the halo top is relatively low in calories compared to other brands.
Each pint has only about 300 calories. This makes halo top ice cream a great snack when compared to regular ice cream.
Just don’t have multiple pints and enjoy it in moderation.
#16 Flavored tuna packets
This is a high-protein, real food option, that can be used as a very tasty snack.
I understand that opening a can of tuna in water and eating it as a snack may sound boring, at best. I would rather eat cardboard myself.
But there are some really tasty-flavored options provided by StarKist Tuna Creations that you can eat right out of the packet, and actually enjoy.
One of my favorite flavors is sweet and spicy tuna. One pouch contains only 90 calories and 16 grams of protein.
They also have a ton of other flavors including ranch, sriracha, and hot buffalo. All of them taste good, contain a lot of protein, and are low in calories.
Pickles are a low-calorie snack that I’ve gone over before. One Vlasic, no sugar added, bread and butter spear contains almost 0 calories.
And most people won’t be able to eat more than a maximum of about 12 calories of pickles.
Moreover, fermented pickles contain colonies of beneficial bacteria. These offer a wide range of benefits by adding enzymes to your intestinal flora.
With that said, there are two things to keep in mind.
The first one is that some manufacturers add sugar to their pickles, which raises the caloric value. So avoid those brands.
And the second thing is that pickles are high in sodium. This can be an issue if you’re trying to reduce your sodium intake, or need to drop water weight soon.
#18 Protein bars
Something else that you can use as a high-protein snack is a protein bar. But be careful because many protein bars out there are loaded with sugar, or contain poor-quality protein sources.
If you’re trying to burn fat, go with one that’s high in protein and relatively low in sugar and fat.
Out of all the protein bars that I’ve seen, Quest bars and Pure Protein bars are the best brands for an ideal macronutrient split.
Regardless, whenever buying a protein bar make sure you check the label to see how much sugar is added.
And remember – you really don’t want to be entirely reliant on protein bars/supplements to meet your daily protein needs.
#19 Hard-boiled eggs
This is another excellent high-protein snack that isn’t very creative, but definitely gets the job done.
Eggs are not only one of the healthiest foods you can eat, they’re also excellent for controlling your appetite.
A medium-sized egg contains only 63 calories and it’s very filling because each egg has about 6 grams of protein.
Two studies even showed that eggs can help reduce obsessive thoughts about food and reduce the desire for late-night snacking. (4)
This makes hard-boiled eggs great as a snack or even as a quick breakfast.
In fact, a study found that eating eggs instead of bagels for breakfast helped participants automatically eat fewer calories over the next 36 hours. (5)
And in another study applying the same change to breakfast lead to significant weight loss in a matter of 8 weeks. (6)
#20 Eggplant chips
This one is another healthy and highly effective substitute for potato chips.
Just like the kale chips from earlier, all you need are eggplants, an olive oil spray, salt, and seasoning to taste.
You would simply cut the eggplant into thin slices. Remember that the thinner you cut the slices the crispier they’ll come out.
Then, spray a parchment-lined baking sheet with olive oil, and place the eggplants on it.
Then spray the upper side of the slices with some additional olive oil spray. Finish it off with seasonings like salt, pepper, and garlic.
Then place them in the oven for 10-15 minutes per side at 450° Fahrenheit until browned and crispy.
So those are 20 delicious, low-calorie, high-protein snacks that you can use while losing weight or bulking up.
If you want any extra help or coaching with diet or workout, check out my diet and workout planner tool.
You can get a full 42-day workout plan, a customized diet plan, a recipe book full of many more options like the ones in this post, and a coach to answer all of your questions whenever you need.
To find out more, click the link below.
- Kale contains many micronutrients like vitamin A, C, and K:
- Grass-fed beef contains more omega-3 fatty acids than grain-fed beef (study published in the British Journal of Nutrition).
- Study shows that popcorn is more filling than potato chips
- Eggs may reduce obsessive thoughts about food and reduce the desire for late-night snacking.
- Eating eggs instead of bagels for breakfast helped participants automatically eat fewer calories over the next 36 hours.
- Replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks.
“Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.”
The most recent evidence suggests that intake of milk and dairy products was associated with reduced risk of childhood obesity. In adults, intake of dairy products shows to improve body composition and facilitate weight loss during energy restriction.
Hummus, is made from chickpeas, olive oil, and garlic, and all three offer many health benefits; including reduced inflammation and improved heart health.
Grass-fed beef contains more omega-3 fatty acids than grain-fed beef (study published in the British Journal of Nutrition).
A study involving 470 older men found that regular consumption of cacao, the main ingredient of dark chocolate, reduced the risk of heart disease over 15 years by 50%.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org