Fat Free Snacks – Overview
Eating the wrong foods can lead to weight gain, while a fat free breakfast can significantly reduce your total calorie consumption in a day. This will be beneficial if you need to watch fat consumption for a specific diet and are trying to lose weight.
One study found that consuming snacks high in protein and fiber may reduce the ample calories you intake in a day and helps promote feelings of fullness (Source).
Fortunately, there are some fat free homemade and packaged snacks available that contain fewer calories and, at the same time, keep you on track with your fitness goals. Let’s have a look at some of the delicious, fat free snacks list:
10 Best Fat Free Snacks for Healthier Diet Plans
Fat Free Snacks for Healthier Diet Plans
1. Coconut Chips
Coconut chips are delicious as well as rich in fiber and fat, which makes them a great substitute for potato chips.
Making delicious yet healthy coconut chips is far easier on your own. Instead, you can invest in packed coconut chips too.
Start slicing large, unsweetened coconut flakes first. Then add melted coconut oil and let it in the oven at 300 degrees Fahrenheit for at least 7 to 9 minutes. However, 42 grams of coconut chips have 315 calories.
Nutritional Profile of Coconut Chips
Three tablespoons of coconut chips contain 10 grams of fat, 4 grams of total carbs, 1 gram of protein, 2 grams of net carbs, and 100 calories.
2. Energy balls (Made of Nutritious Ingredients)
Energy balls contain ingredients like nuts, oats, dried fruits, and coconut. Incorporating these snacks into your eating plan that are packed with fiber and protein can help you adhere to your healthy lifestyle goals.
To make homemade energy balls, make sure you have all of the following ingredients:
#1. Cashews – 32 grams
#2. Almonds – 107 grams
#3. Dates – 240 grams
#4. Shredded unsweetened coconut – 30 grams
#5. Cocoa powder- 16 grams
#6. Coconut Oil – 15 ml
Mix all these ingredients well and convert them into balls. Don’t forget to store them in the fridge for a healthy snack. However, eating 1 energy ball will typically give you 100 calories, depending on size and ingredients.
3. Smoothies packed with protein
For the best possible nutrition and protein, adding a protein-rich smoothie is the best way rather than eating raw fruits and vegetables.
Prepare a nutrient-dense, protein-packed smoothie by adding frozen berries with Kale and a scoop of protein powder, such as whey, pea, or hemp protein. Then, blend them with water or nut milk.
Some additional ingredients you can add to your smoothie for an extra boost of nutrition include cacao nibs, chia seeds, nut kinds of butter, and flax seeds.
Note: Depending on the ingredient selection, the calorie content of smoothies varies.
To make a low-calorie smoothie, you can use protein powder, berries, and green vegetables instead of nut butter and coconut.
4. Frozen yogurt
Usually, most packed frozen yogurt is high in fat, but you can make a fully fat free version at your home. Add fat free yogurt with jam or fresh fruit as per need.
Then freeze in a small container of ice cube trays, and mix well by blending to puree the frozen yogurt with lemon juice and sugar to add taste. Instead, you can buy fat-free frozen at the store, but ensure it is fat free.
5. Humus & Veggies
Eating more and more leafy veggies can reduce the risk of many chronic conditions, such as heart disease, and is beneficial for health in several ways. According to a report, most people still don’t add enough vegetables to their meal plans.
Remarkably, vegetables can be easily combined with hummus which is a good source of protein. Hummus is a creamy crust prepared with olive oil, chickpeas, tahini, lemon juice, and salt.
Combining fiber-rich, low-calorie veggies like celery, broccoli, bell pepper, and radishes with protein-rich hummus makes a full-packed snack without adding countless calories.
The nutritional profile of hummus
7.9 grams protein, 166 calories, 9.6 grams fat, and 6.0 grams fiber
6. Pumpkin seeds
Pumpkin seeds are rich in magnesium, protein, copper, manganese, zinc, and potassium and all these nutrients keep your bones healthy and strong. (Source)
Especially toasting pumpkin seeds has numerous science-based health benefits. Try preparing these seeds at home by chucking raw pumpkin seeds in pepper, salt, and olive oil. Then, leave it for 40 to 50 minutes at 300 degrees F.
However, 32 grams serving of toasting pumpkin seeds provide 143 calories.
7. Combination of Chicken Salad and Cucumber Slice
Chicken can be served as a meal or snack and is a delicious dish. You can dress it up with mashed avocado or mayonnaise and mix it with chopped, fresh vegetables and herbs, such as celery, scallions, etc.
Serve this protein-packed salad with fiber-rich, low-calorie cucumber slices for a filling breakfast.
Calories count
58 grams of chicken combined with mayonnaise and a half slice of cucumber delivers you around 228 calories.
8. Chia Pudding
Chia seeds are rich in fiber, healthy fats, calcium, magnesium, and protein, which will extend when soaked in the solution, preparing a gelatinous mixture. This preparation can help keep you fulfilled between meals (Source).
To prepare Chia pudding, combine the below-given ingredients:
#1. Chia Seeds – 60 grams
#2. Nut milk – 375 ml
#3. 1 teaspoon of vanilla extract
#4. Maple Syrup – 15 ml
Set it overnight by keeping the bowl of pudding in the refrigerator. Serve with nut butter seeds, berries, or coconut snacks.
Calories count
240 ml Chia pudding contains 200 to 400 calories, based on the ingredients used.
9. Almonds with dried Cherries
Dried cherries are packed with Vitamin A and fiber, while almonds are a good source of fiber, protein, and magnesium. Cherries also have strong anti-inflammatory properties because of their antioxidant content (Source).
One study found that eating cherries and almonds jointly may help eliminate your risk of specific conditions, such as diabetes and heart disease.
Calories count
28-gram almonds combined with 40 grams of dried cherries offer about 290 calories.
10. Vegetable Soup
Consumption of veggies keeps calorie intake in control. 240ml serving of vegetable soup generally has 100 calories. By adding some Setian or tofu cubes to your soup recipe, you can avail of plant-based protein content.
To make restaurant life fat free vegetable soup, you need to sautee vegetables and add some aromatic flavor, and you are ready to eat!
Conclusion
So, these are some of the best fat free snacks you should add to your diet plan. Hopefully, the above information will help make the snack tasty while offering vital nutrients.
Reference links:
https://academic.oup.com/ajcn/article-abstract/85/6/1503/4632990
https://www.sciencedirect.com/science/article/pii/S1499404615006697
https://publications.aap.org/pediatrics/article-abstract/135/3/575/75524
See Also
