40+ Healthy Sweet Snacks for Weight Loss [RD Approved]
There is no doubt that sweet snacks are delicious!
However, many sweet-flavored snacks are loaded with refined, processed sugar, fat, and calories, all of which keep us from reaching our health and weight loss goals.
With that said, there are many ways to satisfy your sweet tooth without sabotaging your weight loss efforts; healthy sweet snacks can help you reach your goals.
Here are over 40 healthy sweet snacks for weight loss that are dietitian-approved.
How to Choose Healthy Sweet Snacks
It can be overwhelming to choose a healthy snack, especially when there are so many options out there.
Here are a few tips for choosing healthy sweet snacks:
- Choose snacks that are low in added refined sugar and fat.
- Look for snacks with fiber to help fill you up.
- Check the nutrition facts label on pre-packaged snacks to make sure you’re getting the most nutrition for your calorie intake.
- For weight loss, keep portion sizes small.
Remember, you are not looking for perfection, as that does not exist. The goal is to make the best, healthiest snack choices possible. Keeping these tips in mind can help make that goal achievable, helping you reach your goals.
Homemade Sweet Snacks
Peanut Butter Stuffed Dates
Dates are often known as “nature’s candy” because they quite literally taste like it!
Peanut butter-stuffed dates are super easy to make. The peanut butter adds protein and healthy fat, which will add flavor and will keep you satisfied.
It is important to keep the serving size to 1-2 dates.
Banana Ice Cream (Nice Cream)
Craving ice cream on a hot day? This nice cream snack is for you. No processed sugar bomb here. It is full of natural ingredients packed with nutrients.
Optional: Add a tablespoon or two of Greek yogurt to add protein.
Chia Seed Pudding
If you are looking for a filling, sweet snack loaded with nutrients, look no further!
This Chia Seed Pudding only requires three ingredients. It is simple to make and provides numerous health benefits.
Omega 3s, protein, and fiber keep you feeling full and content for many hours.
Chia pudding can last for a week in the refrigerator, depending on the ingredients you add to it. Just take it out of the refrigerator when you’re ready for a healthy snack! For an extra crunch, top it with sliced nuts and fruits.
Triple Berry Chia Seed Smoothie
This triple-berry chia seed smoothie recipe is packed with antioxidants, nutrients, fiber, and delicious ingredients.
This keeps your sugar controlled and your stomach very happy!
Frozen Greek Yogurt Bark
Attention all yogurt lovers, this one’s for you!
Grab a lined baking sheet and spread yogurt all over the sheet. Add diced fruits of your choice.
Sprinkle some sugar-free chocolate chips, and pop it into your freezer overnight.
The next morning, you will have a crunchy, sweet yogurt bark ready for you to enjoy!
High Protein Peanut Butter Energy Bites
If you like the taste of raw cookie dough but still want to achieve your health goals, these high-protein energy balls are for you.
These bites are filled with healthy ingredients, such as oats, flaxseed, and chia, and don’t even need to be baked. After making them, refrigerate and enjoy them throughout the week!
Banana with Nut Butter
Simple yet indulgent, this snack will take 30 seconds to make and tastes delightful.
Slice a banana in half, and drizzle any nut butter of your choice. Sprinkle on some chia or hemp seeds for a balanced snack.
Preparing snacks ahead of time is a convenient way to save time. Overnight oats are a great option for this. They will be ready for you to enjoy the next day. This extra creamy snack has a mix of healthy carbs, fats, and proteins.
Optional: Add some diced almonds and fruit on top for an extra kick!
Cottage Cheese Fruit Bowls
If you’re a fan of sweet and salty snacks, you’ll want to try this one!
Grab one container of cottage cheese and add a diced banana or fruit of choice. Drizzle a tablespoon of almond butter on top. This should keep you both full and satisfied for a few hours!
Chocolate Oat Smoothie
Everyone loves a refreshing, sweet smoothie. However, these frozen treats are usually loaded with sugar and no protein.
This chocolate oat smoothie recipe has the right combination of carbs, protein, and fats. It will fill you up and keep you feeling full for hours. One serving of this snack contains 25 grams of protein. It is made from nutritious ingredients like oats, strawberries, pea protein powder, and coconut yogurt.
Microwave Chocolate Chunk Banana Mug-Cake
We all love the taste of a molten chocolate lava cake. This snack offers the same taste without the extra sugar.
This mug cake only takes a few minutes in the microwave. It includes wholesome ingredients like egg, banana, coconut oil, and vanilla extract. Plus, it’s chocolate chunk banana bread!
Pro tip: Use sugar-free chocolate chips to keep the sugar lower!
Sunflower Butter, Strawberry, and Honey Whole Wheat Toast
A twist on your typical PB&J snack!
Grab one slice of whole wheat toast (Ezekiel bread is a great brand). Layer one tablespoon of sunflower butter for some fat and protein, slice a few strawberries, and lightly drizzle some honey.
Delicious, balanced, and absolutely satisfying!
Frozen Chocolate Nut Butter Cups
Do you want a healthier version of Reese’s Peanut Butter Cups? These frozen chocolate peanut butter cups are perfect for you!
These treats require just three ingredients. They can be made sugar-free and stored in the freezer for days. Enjoy a convenient and sweet snack whenever you want!
Dark Chocolate and Peanuts
If you don’t have the time to make healthy nut butter cups but still want that taste, make this snack!
Cut a piece of dark chocolate. Grab a handful of peanuts. In seconds, you have a snack. It takes almost no time to prepare this satisfying snack.
Yogurt Bowl with Fruit and Nut Butter
You may have heard this before: A yogurt bowl is a classic, balanced, and easy sweet snack. It’s a great option for when you need something quick.
Combine one cup of Greek yogurt with a variety of fruits, such as mango, blackberries, and raspberries. Add a tablespoon or two of chopped walnuts. Finish with a light drizzle of honey. You won’t regret it!
Almond Butter and Honey Cottage Cheese Toast
Cottage cheese is not only good in a bowl but on toast, too!
Toast a slice of whole wheat bread. Top with ½ cup of cottage cheese for a protein boost. Finish with a teaspoon of honey and cinnamon. Yummy!
Homemade Acai Bowls
While acai bowls are trending, they are often loaded with excess sugar without even knowing.
A homemade acai bowl, however, is packed with antioxidants and flavor.
This acai bowl recipe only takes a few minutes. It is packed with colorful ingredients, including acai puree, banana, berries, greek yogurt, almond milk, and honey.
Pro tip: When adding toppings, practice portion control to limit sugar and calories while still maintaining the delightful taste.
Pre-Packaged Healthy Sweet Snacks
While the idea of making your own homemade snack at home every day may sound lovely, it is not always realistic. Therefore, I have gathered together a list of healthy, pre-packaged, sweet snacks you can buy ready to eat!
Nut Just a Cookie
Made from whole almonds, these delicious cookies satisfy your sweet tooth.
At only 100 calories and 4 grams of sugar, they deliver the flavor without sabotaging your weight loss efforts.
Only available on the Kriks website.
Blue Diamond Dark Chocolate Cocoa Dusted Almonds
This is a fantastic snack as it has anti-inflammatory properties as well as blood sugar control.
These dark cocoa-dusted almonds have only 3 grams of sugar. They are a great option if you crave something sweet and salty.
Enjoy in just one bite!
No Cow-Dipped Chocolate Sprinkled Donut Protein Bars
Protein bars are a great snack to help you feel fuller for longer. However, when selecting a protein bar, be sure to look out for the ingredients list.
You don’t want to be eating a candy bar disguised as healthy food!
No Cow Dipped Chocolate Sprinkled Donut protein bars are one of the healthiest options. With 20 grams of plant-based protein and only 1 gram of sugar per serving, you can enjoy these treats guilt-free.
KIND Healthy Grains Clusters, Dark Chocolate Granola
KIND Bar Dark Chocolate Clusters are crunchy and chocolatey. The best is the low sugar content and 5g protein.
Pro tip: pair these clusters with Greek yogurt for a more satisfying snack.
IQ BAR Brain and Body Keto “Chocolate Lovers” Protein Bar
Another great protein bar option due to its low sugar, net carb, and high protein. These IQ Bars come in an array of flavors.
The chocolate sea salt option has 1g of sugar, 3g net carbs, and 12g of plant-based protein. This winning combination keeps you fuller for longer.
MadeGood Soft Baked Chocolate Chip Mini Cookies
Who doesn’t love the taste of a soft baked chocolate chip cookie?
These MadeGood Mini Cookies taste just like the ones you loved as a kid, except these only have 7g sugar and 120 calories for an entire pouch.
Find these cookies at your local grocery store or online.
To boost the protein content, throw some of these cookies onto some yogurt and enjoy.
RXBAR Chocolate Sea Salt Flavor
A protein bar with minimal ingredients and a delectable taste is always a win – and RX Bars fill that category.
An RX Chocolate Sea Salt Protein Bar has 13g of sugar (which comes from natural dates) and 210 calories.
Skinny Dipped Dark Chocolate Cocoa Snack Attack Minis
A perfectly portioned snack, these flavorful; chocolate-coated almonds make for an absolutely nutrient-dense snack.
This snack could be paired with a cheese stick for an extra addition of protein.
Simple Mills Almond Flour Nutty Banana Snack Bars
Simple Mills may be simple when it comes to its ingredients, but these almond flour snack bars taste anything but simple!
These Nutty Banana Bars are grain free and contain cleaner ingredients, including banana, sunflower, flax, chia, organic cinnamon, and almond butter. One bar has 9g of sugar and only 160 calories.
Skinny POP Cinnamon & Sugar Popcorn Mini Rice Cakes
There’s nothing better than the crunch of popcorn. Oh wait, yes there is!
Pair the crunchiness of popcorn with a cinnamon sugar flavor, and you’ve got the best of both worlds.
Skinny POP Cinnamon Sugar Mini Rice Cakes. These rice cakes are gluten-free, dairy-free, nut-free, and contain 4 grams of fiber which is always a plus!
Purely Elizabeth Chocolate Sea Salt Granola
If you like granola and you’re a chocolate lover, this one’s for you.
This granola is rich in flavor, without a high sugar or calorie content.
One serving (⅓ cup) of this Purely Elizabeth Chocolate Sea Salt Granola has 7g of sugar and 130 calories.
For a well-balanced snack, add this granola to a 5-ounce Greek yogurt or cottage cheese. Add diced strawberries for a snack rich in vitamin C and antioxidants.
Purely Elizabeth Dark Chocolate Chunk Superfood Oatmeal Cup
These oatmeal cups have clean and simple ingredients packed with antioxidants and fiber. One serving has 9g sugar and 190 calories.
Magic Spoon Grain-Free Fruity Cereal
If you’re crazy about Froot Loops cereal, here’s a game-changer for you!
Fruity, delicious, and healthier than your typical cereal, this cereal is high protein, low carb.
Perhaps the best part, it contains 0g of sugar and 150 calories in one serving!
Three Wishes Grain-Free Fruity Cereal
This fruity cereal option is healthier than your typical cereal brand.
One serving maintains a low sugar profile at 3 grams while still adding 8 grams of protein. Plus, it has a relatively minimal ingredient list, making it a top choice in the healthier cereal category
Add a handful of blueberries for a more filling snack.
Barebell Cookies and Cream Protein Bars
It’s like a large oreo, but with only 1 gram of sugar!
These protein bars are a great choice because they have 20 grams of protein while staying low in sugar.
A higher protein, oreo-tasting snack? Yes, please!
Power Crunch Protein French Vanilla Creme Wafer Bars
These beautifully coated protein bars taste like a decadent vanilla cake.
Although, they actually only have 5 grams of sugar and an incredible 14 grams of protein.
While the ingredient list is longer than ideal, it is a low-sugar, high-protein option. This on-the-go snack will keep you full until your next meal.
Simple Mills Honey Cinnamon Sweet Thins
The Graham Cracker era is not over!
Simple Mills has taken the typical Graham cracker and healthified it by using a simple ingredient list.
These snacks also have seed/nut flour instead of white flour.
Twelves Honey Cinnamon Sweet Thins have 7 grams of sugar and only 140 calories. They are the best!
Kind Clusters (Dipped Dark Chocolate, Vanilla, Nuts, and Fruit Flavors)
These Kind clusters are fruity, nutty, and chocolatey. They are a superb choice because you get a rich combination of flavors without the excess sugar and calories.
One-third cup has 7 grams of sugar and 4 grams of protein.
It is a perfectly portioned snack that will satisfy that sweet tooth.
Nutrail Keto Glazed Nut Snacks
Any time you can find a snack with a short and clean ingredient list with a sweet glazed flavor, say “Yes!”!
These keto-glazed nut snacks are rich in healthy fats and low in sugar and carbs. To make them even better, they are perfectly crunchy.
These can be eaten in so many ways- on top of a salad, in a yogurt bowl, or even by themselves.
Lesser Evil Sweet & Salty Popcorn
This is popcorn with a sweet twist!
Lesser Evil Sweet & Salty Popcorn is a fantastic snack because it’s high in fiber, contains antioxidants, and is low-calorie.
Dang Toasted Coconut Chips
These Coconut Chips are so good!
The ingredients of this snack are simply coconuts and sea salt, which is clean and to the point. While this snack is high in healthy fats, it is relatively low in protein.
Definitely a winner on the healthy snack list!
Protein Puck Plant-Based Bars
A plant-based treat filled with ingredients such as flax, pumpkin, almond butter, and oats.
Puck bars are cleaner than your typical protein bar. Just be sure to pay attention to the label, as the serving size is half a bar!
Hu Kitchen Grain Free Chocolate Chip Cookies
No need to compromise on taste with this wholesome, clean, sweet treat!
These cookies are made with high-quality ingredients, such as almond flour, organic coconut sugar, and antioxidant-rich chocolate.
These cookies have the ideal crispiness minus all the sugar you typically find in a regular cookie.
Caramel Almond & Sea Salt Flavored KIND bar
While the name of this snack may sound highly unhealthy, these Caramel Almond & Sea Salt bars from KIND are far from it.
Filled with almonds which are helpful for stabilizing blood sugar, These bars contain healthy fats, protein, and fiber.
KIND bars are a marvelous choice if you need a quick sweet treat on the go or something healthy to hold you over until your next meal.
HighKey Chocolate Chip Mini Cookies
These cookies are “High-Key” delish!
A big pro of this snack is it is gluten-free and sugar-free, which is not very common with cookies. Also, they contain healthier ingredients than your typical cookies, such as almond flour, monk fruit, and stevia.
A serving of seven cookies has 130 calories and 3 grams of protein.
Let’s get munching!
The Bottom Line
As this snack list highlights, you can absolutely achieve a perfectly indulgent, sweet snack without adding excess sugar and calories.
For weight loss, it is important to plan how many snacks and the types of snacks you will have. It is also crucial to keep portion sizes small.
By selecting healthy snacks in small portions, you can indulge without throwing away your weight loss goals.
This blog post was written by Talia Ciklik and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.