Eating more vegetables can help you lose weight [1] and, ideally, you should be eating them with every meal and snack [2]. We've rounded up 16 veggie snacks, all approved by dietitians, to make that a little easier. Because how are you supposed to be satisfied with spinach when the potato chips beckon at 3 p.m.? These snacks are tasty, satisfying, and savory to fulfil your cravings and keep your weight loss goals on track.
Regardless of weight loss, veggies are key for your health, said Samantha Presicci, LD, CPT, lead registered dietitian at Snap Kitchen [2]. But they're an especially great choice if you're looking to lose pounds, "because they're rich in fibre (which is satiating and supports good gut health) and they're a lower-calorie, more nutrient-dense option compared to most packaged snacks on the market," Samantha told POPSUGAR. "Especially when paired with a healthy fat, veggies are an awesome way to stay full and satisfied until your next meal."
Grab the carrots and hummus, and let's get started.
Fresh Vegetables and Dip
"I always recommend fresh veggies whenever possible, so options like carrots, sliced cucumber, courgette slices, raw broccoli, and tomatoes," Samantha told POPSUGAR. Pair them with a healthy fat like guacamole or an avocado oil or olive oil-based salad dressing to keep you full. Adrien Paczosa, RD, LD, founder of iLiveWell Nutrition, recommended parsing your fresh veggies into bags or containers during meal prep along with a couple scoops of hummus or yoghurt dip. It's "the easiest way to get in some fibre and veggies daily," Adrien said.
PopCorners Flourish Veggie Crisps
"With only 100 to 120 calories per serving and vital nutrients from real vegetables, PopCorners Flourish Veggie Crisps [3] ($18 for a 24-pack) are the perfect choice for people who are looking for a healthy snack with a lightly salted, savory flavour," said registered dietitian nutritionist Samantha Bartholomew, MS. Bonus: they're also gluten-free!
Homemade Sweet Potato Fries
Homemade sweet potato fries are "an easy way to add veggies to your diet," said Diana Gariglio-Clelland, a registered dietitian at Balance One Supplements [4], and sweet potatoes are full of vitamins A and C to boot. Making them yourself helps you avoid the deep-fried versions served at restaurants, which Diana said is great for those looking to lose weight. Here's a quick sweet potato fry recipe [5], no fryer necessary.
Edamame
OK, edamame is technically a legume, not a vegetable, but it's still a nutrient-rich plant-based snack that's great for weight loss. "Just one cup of edamame has 17 grams of protein and eight grams of fibre," said Claire Virga, MS, RDN, of Rooted Wellness [6]. That, plus its unsaturated fat content, "makes it the ideal snack for long-lasting satiety," Claire told POPSUGAR. Jodi Greebel, a registered dietitian at Citrition [7], recommended heating up some edameme with a pinch of sea salt for extra taste.
Persian Cucumbers and Hummus
"This is such an easy snack, especially to put out before dinner," Jodi told POPSUGAR. The cucumbers are high in water and fibre content and low in calories, making them a good snack to help you lose weight. Plus, she said, the small discs are the perfect scooping size for hummus!
Beanitos Black Bean Chips
"Any veggie snack should still be balanced among the three macronutrients," said registered dietitian Rachel Fine of To the Pointe Nutrition [8]: complex carbs from the vegetables, plus sources of protein and fat. Beanitos Black Bean Chips [9] ($16 for a six-pack) with hummus or guacamole are one of Rachel's favourite combinations. The chips are high in naturally occurring fibres, which not only help to keep you full, but also provide more nutrition per bite than processed fibres, Rachel told POPSUGAR.
Bell Peppers
Registered dietitian Jackie Elnahar, CEO of TelaDietitian [10], told POPSUGAR, "My favourite snack is bell peppers: all colours." They're high in water to keep you hydrated and pack a lot of fibre, potassium, folic acid, and vitamins. Jackie recommended dipping them in yoghurt dip or hummus "for some extra pizzazz."
Jicama Sticks and Guacamole
This fresh, crunchy snack is a great alternative to chips and guacamole, said registered dietitian Edwina Clark, head of nutrition at Made For [11]. The jicama provides six grams of fibre and less than 50 calories per cup, while guacamole has healthy fats that keep you full. "The trick with guacamole is to portion out a serving before you start dipping," Edwina said. Guacamole has a good amount of calories, but can be filling and good for weight loss in the right amount.
Vegetable Smoothies
An easy way to get in your veggies? Add them to smoothies, said Chicago-based registered dietitian Amanda Baker Lemein [12], MS, LDN. She likes adding frozen cauliflower rice "to bulk up smoothies without adding too much sugar from fruit," she told POPSUGAR. "This increases the fibre and volume for very few calories, but helps keep you fuller for longer." Here are 17 tasty, veggie-packed smoothie recipes [13] to get you started.
Graze Veggie Protein Power Snack Mix
Nora Minno [14], a registered dietitian and trainer for Daily Burn, said that Graze Veggie Protein Power Snack Mix [15] ($36 for a nine-pack) is her go-to for a nonperishable veggie snack option. The packs contain a mix of edamame, seasoned nuts, and roasted chickpeas, plus nine grams of protein and five grams of fibre. They're also prepackaged, which means they won't get crushed in your bag. (Win-win.)
Celery and Peanut Butter
This classic pairing is a favourite of registered dietitian Lorraine Chu [16], MS. The celery gives you a crunchy source of fibre while the peanut butter provides satiating fats. "Pairing foods that are high in protein and fibre will make sure you stay fuller for longer," Lorraine explained.
Organic Baby Carrots
Baby carrots are very versatile, said New York-based dietitian Samina Kalloo, RD. "They can be steamed and eaten as a side dish or dipped into hummus for a more satisfying and nutritionally well-rounded snack," she said. They're sweet, crunchy, and easy to pack for work as a midafternoon snack.
Harvest Snaps Snapea Crisps Lightly Salted
Harvest Snaps offer a variety of savory, veggie-based snacks for you to crunch on, including one of Samina's favourites: Snapea Crisps Lightly Salted [17] ($11 for a three-pack). "Those looking to lose weight often feel they have to sacrifice flavour, which isn't true. Harvest Snaps taste great and contain a good combo of protein and fibre, which may help to keep you feeling fuller longer," she said.
The Good Bean Chickpeas Variety Pack
"I typically recommend roasted chickpeas to those who are looking to lose weight," said registered dietitian Emily Tills [18], MS, RDN. You can buy premade chickpea snacks, like The Good Bean Chickpeas Variety Pack [19] ($23 for a six-pack), or roast your own in the oven or air fryer, Emily said. The protein, fibre, and healthy fats will keep you full and give you a nice salty crunch to satisfy cravings.
Bare Beet Chips
Crunchy, salty Bare Beet Chips [20] ($34 for an eight-pack) have just two ingredients: sea salt and beets. "They're an excellent source of fibre with eight grams per serving, which is an important factor for satiety," Edwina said. She recommended combining them with a couple spoonfuls of hummus to keep you full between meals.
Roasted Vegetables
"I love to snack on oven-roasted vegetables," said registered dietitian-nutritionist Brittany Poulson [21], "anything from broccoli, cauliflower, and carrots to courgette, bell peppers, and onions." She roasts up a large batch ahead of time to snack on or serve as a side dish at mealtimes. "The roasting process brings out the natural sweetness in the vegetables, making them a delicious and healthy option," Brittany told POPSUGAR.