Tasty & healthy 100 calorie snacks
Which healthy snacks?
Eating healthily doesn’t mean the only snacks you can have are plain Ryvitas or sticks of celery!
Sometimes, we all need something to keep us going until our next meal. That’s why we’re sharing some of our favourite snacks you can easily make at home that are not only tasty but are also healthy at 100 calories or less. Win-win!
Beans on toast (99kcal)
Baked beans on toast is perhaps one of the simplest and most popular comfort foods there is. The good news is that you can still enjoy this snack if you’re watching your diet too. Here’s what you need:
- 60g baked beans: 51kcal
- 22g slice of toasted wholegrain or wholemeal bread: 48kcal
Popcorn (89kcal)
Popcorn is the perfect snack as it’s healthy, full of fibre, filling and it’s quick and easy to make too! All you need is:
- 20g popping corn: 62kcal
- 3g (1tsp) of vegetable oil: 27kcal
Optional - add toppings such as cocoa powder/cinnamon/chilli powder and Worcester sauce (calories nominal)
Omelette (68kcal)
Omelettes are a classic protein-rich meal or snack and they’re really versatile – you can have whatever filling you like! But, to keep your omelette low calorie, try using these ingredients:
- 6 tbsp of egg whites: 50kcal
- 1 tbsp of milk (6kcal) or water (0kcal)
- 2 grape tomatoes: 3kcal
- 1 tsp of bacon bits or crispy onions for veggies/vegans: 9kcal
Fruit salad (102kcal)
For those who fancy something sweet but healthy, fruit salad is always a great choice. This option also provides 2.5 of your 5-a-day… result! Here are the ingredients:
- 100g chopped tinned pineapple in juice (46kcal)
50g seedless grapes, cut in half (30kcal)
50g chopped apple (26kcal)
Poached egg on toast (102kcal)
Eggs are the perfect snack as they are full of protein and other nutrients such as vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. This healthy snack will not only curb your hunger but it won’t break your diet either! Here’s what you need:
- Small egg (est. 54kcal)
- 22g slice of toasted wholegrain or wholemeal bread (48kcal)
Hummus (60kcal)
Hummus is a fantastic, healthy snack that you can make at home or buy ready-made. To make it yourself and keep it around 60 calories per serving, use 1 tablespoon of olive oil and 1 tablespoon of tahini paste.
Dip carrot sticks, celery or cucumber batons for a healthy, crunchy & tasty snack!
For a low-calorie hummus recipe – click here.
More healthy 100-calorie snack ideas
Here are a few more quick, nutritious options to keep things interesting:
|
Snack |
Portion |
Approx. calories |
Why it’s great |
|
Greek yoghurt & berries |
3 tbsp low-fat yoghurt + 30g mixed berries |
95 kcal |
High in protein and antioxidants |
|
Banana “ice cream” |
½ frozen banana blended with 1 tsp cocoa |
90 kcal |
Creamy, sweet, and dairy-free |
|
Apple slices with peanut butter |
½ apple + 1 tsp peanut butter |
98 kcal |
Fibre and healthy fats keep you full |
|
Cottage cheese & tomato |
2 tbsp cottage cheese + 3 cherry tomatoes |
90 kcal |
Savoury, high in protein |
|
Rice cake with mashed avocado |
1 plain rice cake + 1 tbsp avocado |
95 kcal |
Heart-healthy fats and fibre |
|
Air-fried chickpeas |
25g chickpeas + seasoning |
100 kcal |
Crunchy, protein-packed snack |
|
Dark chocolate & almonds |
1 square (5g) dark chocolate + 3 almonds |
100 kcal |
Perfect sweet-salty balance |
|
Boiled egg |
1 medium egg |
78 kcal |
Simple and protein-rich |
|
Frozen grapes |
80g |
60 kcal |
Naturally sweet and refreshing |
Tips for smarter snacking
- Plan ahead: Keep healthy snacks prepped and portioned out to avoid reaching for high-calorie alternatives.
- Stay hydrated: Thirst is often mistaken for hunger, drink water before snacking.
- Pair protein + fibre: This combo keeps you fuller for longer (e.g. yoghurt + fruit, or hummus + veg).
- Mindful eating: Enjoy snacks slowly. Notice textures, flavours, and how full you feel.
Support for health and wellbeing from ben
Looking after your physical health goes hand in hand with caring for your mental wellbeing. If you’re trying to make healthier choices but finding it hard, Ben can help with guidance, motivation, and wellbeing resources.
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