You’re not limited when it comes to fat-free snacks to buy or make. Choosing fat-free snacks can greatly reduce your total daily calorie intake, which is beneficial when you’re trying to shed pounds or if you need to watch fat consumption for a specific diet.
Whether you’re purchasing items from the store or preparing your own recipes at home, a variety of fat-free snacks is available. There are tons of delicious no-fat foods you can eat between meals while maintaining your diet, including sweets, salty snacks, high-protein options, and more. Many of the choices on this list of fat-free snacks will also tackle your cravings so you can stay healthy and satisfied at the same time.
Fat-Free Sweet Treats
Curbing your sweet tooth doesn’t mean you have to indulge in high-fat, high-calorie foods that pack on pounds quickly. Instead, choose from a variety of fat-free sweet treats.
If you’re looking for a quick burst of energy from a convenient snack you can take with you on the go, raisins definitely fit the bill. This nutrient-dense snack is perfect for kids and athletes. One small box (1.5 ounces) of raisins provides you with about 129 calories and they have less than one gram of fat, according to the USDA.
Chocolate Fudge Pudding
If you’re a chocolate lover trying to curb your sweet tooth without the extra calories, look no further than fat-free chocolate fudge pudding. This fat-free, sugar-free snack contains just 105 calories per 4-ounce serving and less than one gram of fat.
Although most purchased frozen yogurt contains trace amounts of fat, you can make a completely fat-free version yourself. Combine plain fat-free yogurt with fresh fruit and/or jam in your chosen flavor. Freeze in ice cube trays or small containers, and then use a blender or food processer to puree the frozen yogurt with sugar and lemon juice to taste. If you’re buying fat-free frozen yogurt at the store, check the label carefully to make sure it is really fat-free.
Make your own homemade fat-free fruit leather with just three simple ingredients: pureed fruit, lemon juice, and honey or agave. Or, simply purchase ready-made fruit leather bars available in a variety of flavors. One serving (a 21 gram packet) contains just 75 calories and under 1 gram of fat.
Choosing raw fruit helps curb your sweet tooth and adds extra fiber and vitamins to your meal plan. Choose apple slices, a banana, berries, or citrus fruits instead of higher-fat sweet treats. One store-bought fruit cup ((113 grams) provides 45 calories and zero grams of fat.
Containing just about 10 calories per serving, fruit-flavored gelatin is the perfect treat to curb your sweet tooth without the extra fat. To liven up this delicious snack, add mandarin oranges, canned peaches, or pears.
It’s important to check the nutrition facts label on popsicles, as not all are fat-free. But unless the popsicle is made with milk, ice cream, or coconut, chances are pretty good they are free from dietary fat. Cut calories by choosing fat-free, sugar-free popsicles or make your own popsicles by adding blended fruit to water, and place it in ice cube trays or popsicle molds in the freezer. Check the label on the fruit juice before freezing to be sure it is fat-free.
Salty Fat-Free Snacks
Skip the greasy, high-calorie chips by choosing lower-calorie, fat-free alternatives when you’re in the mood for salty snacks. These make great fat-free snacks for the evening when you’re watching something on TV or enjoying a book.
If you want to satisfy your salt craving, try fat-free homemade kale chips. These nutrient-rich chips are easy to make with little to no fat in a food dehydrator; simply add spices of your choice (such as paprika, salt, pepper, or onion).
If you’re seeking the perfect, fat-free, salty snack that’ll keep you full for hours, try hard pretzels. This carb-rich snack provides you with about 230 calories but less than 2 grams of fat per 10-pretzel serving. Pair them with fat-free cheese, fat-free sour cream, or raw veggie slices to keep the snack free from fat.
You can roast thin-sliced beets in your oven for a full-flavored and fat-free salty snack. Experiment with different seasoning options, including herbs like thyme or rosemary and a dash of salt. You can also make a fat-free yogurt dip to go with them for extra protein and flavor.
Protein-Rich, Fat-Free Snack Options
These fat-free snacks are rich in protein, which aids in healthy weight management, boosts satiety, and helps you maintain lean muscle mass. If you’re looking for a high-protein, no-fat snack that will stick with you, one of these tasty options may be perfect.
Fat-free Greek yogurt makes the perfect fat-free snack, because it’s an energy–and satiety–booster without the extra calories. This nutrient-dense, protein-rich snack is a good source of vitamin D and calcium, but contains just 140 calories per container.
Not all types of cottage cheese are low in fat, but a variety of fat-free options are widely available at major grocery store chains. Fat-free cottage cheese is a calcium-rich snack that contains 80 calories in each 1/2-cup portion and a whopping 14 grams of protein.
While cheese is generally not a low-fat food, fat-free cheeses are available. One slice of fat-free American cheese provides you with just 30 calories and 5 grams of protein, making this calcium-rich protein food a winner for adults and kids alike.
Hard-Boiled Egg Whites
The yolks of eggs do contain dietary fat, but choosing hard-boiled egg whites gives you an excellent source of high-quality protein without the extra fat and calories found in whole eggs. In fact, the egg white from one large egg provides you with almost 4 grams of protein, but just 17 calories. Sprinkle with salt, if desired.
Other Fat-Free Choices
A few other fat-free snack options not classified as sweet, salty, or protein-rich make excellent additions to any meal plan. These are a great way to add variety to your healthy snacking.
Honey Whole-Wheat Bread
If you’re seeking a less traditional fat-free snack that really fills you up, consider homemade honey whole-wheat bread. To make this recipe truly fat-free, avoid using oil. Instead, choose fat-free nonstick cooking spray for your bread pan to prevent the dough from sticking. This delicious snack generally provides 80 to 100 calories per slice.
You don’t need high-fat veggie dips to enjoy the delicious taste of raw veggies for a snack. Foods like raw tomatoes, cucumbers, peppers, mushrooms, carrots, and celery sticks, are fat-free, low in calories, and rich in fiber, vitamins, and minerals. Such veggies contain just 10 to 60 calories per cup, depending on which vegetable you choose. Pair raw fresh veggies with fat-free salad dressing or fat-free Greek yogurt, if desired.
Choose Newman’s Own fat-free fig Newmans when you’re seeking a quick pick-me-up without fat or extra calories. Fig newtons are excellent sources of carbs and energy, and even 2 grams of protein. They provide just 100 calories per serving (two cookies).
Your body does require dietary fat daily to function properly, but picking fat-free snacks is a great way to cut overall calories throughout the day, which comes in handy when being healthy is your goal. You’ll never get tired of fat-free snacks with such as wide variety of delicious treats to choose from, and these snacks a good way to eat mindfully and maintain a healthy diet.
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