20 Low-kJ Snacks to Curb Hunger and Lose Weight

It happens like clockwork: Almost every day at 3 p.m., your stomach grumbles - it's time for a snack! While it may be tempting (and easiest) to grab a bag of chips from the vending machine, you'll only be filling your body with fat-, salt-, and sugar-laden kilojoules. To prevent hanger from re-emerging quickly and sabotaging your weight-loss efforts, try these dietitian-recommended, low-kJ snacks. They're packed with protein and fibre to create a nutritious, satisfying bite, plus they're all around 88kJ (200cal) or less. Need more ideas? Check out these high-protein breakfasts and healthy snacks for weight loss.

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Greek yoghurt and berries

If you're craving something creamy and sweet, reach for your tub of yoghurt in the fridge. A serving of plain Greek yoghurt topped with a handful of berries is a protein-rich, fibre-filled snack, says dietitian Tamara Duker Freuman. The berries lend a natural sweetness, while Greek yoghurt provides gut-boosting probiotics.

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Tuna salad and veggies

This twist on a tuna salad sandwich is lighter but just as satisfying. "Mix a 90g can of tuna with low-fat mayo or a bit of mashed avocado," says Freuman, then pair it with cucumbers or nestled in endive leaves. You'll not only get filling protein from tuna but also fibre from the veggies.

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Lentil soup

Who says a snack can't be leftovers? If you're craving something warm and filling, opt for a cup of lentil soup, which is loaded with plant-based protein and fibre to keep you full, says Freuman. And since lentil soup is a melting pot of spices, you'll feel satisfied with all the delicious flavours coming through in your dish.

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Guacamole and broccoli

Trade in tortilla chips for broccoli florets, either raw or steamed when you need a crunchy fix, dietitian Ilana Muhlstein suggests. "Many grocery stores now sell pre-cut broccoli florets that can be steamed in the microwave, making it easy to prepare at your workplace," she adds.

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Banana cup

This play on a whipped mousse packs a big dose of protein. Mix a serving of plain, unsweetened Greek yoghurt with 1/4 banana sliced and two tablespoons of peanut butter, then top it all with a sprinkle of ground cinnamon for an extra kick, suggests Muhlstein. "When stirred together, this snack tastes like a whipped mousse or cheesecake, and it's the perfect choice for those times when you won't be eating your next meal for awhile," she says.

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Goat cheese and pears

In the mood for something cheesy? Try pairing 30g of goat cheese with pear slices for a sweet and savoury snack that tastes more decadent than it is, says Freuman. If you can't find - or don't like - pears, reach for an apple instead.

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Hardboiled eggs and a side of fruit

When you can't decide whether to go salty or sweet, have both. Pair a hardboiled egg with a serving of melon or your favourite fruit, says Freuman. The protein in the egg will fill you up and melons have a high-water content, giving you a hydrating energy boost.

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Dry-roasted chickpeas

Instead of reaching for a bag of chips, try dry roasting a big batch of chickpeas. Add your spices to them, like cumin, black pepper, and paprika, or make it sweet with cinnamon, nutmeg, and a touch of honey. Then, portion them out in 1/3 cups and munch on them alongside a piece of fruit or a handful of raw veggies, says Freuman.

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Salmon with cream cheese on crackers

Revamp your lunch order with this lower-carb, yet filling version. Top a few whole-grain crackers with cream cheese or another cheese spread, a slice of smoked salmon, and a sprinkle of seasoning or fresh herbs. Voila, snack time just go more sophisticated!

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Caprese skewers

Eating on a stick not only helps with portion control but gives you another interesting, creative way to enjoy your food. Combining mozzarella balls with fresh basil leaves and cherry tomatoes offers a nice balance of protein, fibre, and fat in one snack.

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Almonds with a side of fruit

Almonds are a good source of good fats, protein, and fibre, making them a go-to, low-kJ snack. Enjoy a serving of almonds with a piece of fruit to help fuel your body, says Freuman. The fat and fibre will help stabilise blood sugar levels and prevent them from crashing. Keep a bag of almonds in your purse, gym bag, or desk drawer for easy access.

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Cottage cheese and veggie sticks

Cottage cheese is an underrated protein superstar, with about 10 grams of the macronutrient in a half-cup serving. It's also takes well to a variety of flavours, so you can pump up your dip with your favourite spices and herbs. Serve them with some crudites for dunking, and you've got a healthy, low-kJ snack in seconds.

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Celery sticks with peanut butter

This childhood favourite is just as enjoyable as a busy adult. Stick to 1tbs of peanut butter (or your favourite nut butter) and enjoy with plenty of crunchy celery sticks, says Freuman. Just be sure to read ingredients labels carefully when choosing natural nut butters; many sneak in added sugar for taste.

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Chia pudding

Chia seed pudding will fill you up fast when you're hankering for something creamy and sweet. These tiny but mighty seeds pack protein and heart-healthy omega-3 fatty acids. Mix chia seeds with a milk base (low-fat cows milk or unsweetened nut or soy milk, for instance) and pop it in the fridge to set (typically overnight), then give it some natural sweetness with a few fresh mango or banana slices, says Freuman.

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Apple slices and nut butter

You can't go wrong with peanut butter and apples. This timeless snack delivers lean protein, healthy fats, and carbs for fast energy, making it a good snack to enjoy before a workout. Smear a serving of your favourite nut butter on crisp apple slices, says Freuman.

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Egg whites and veggies

If you have time to whip up a quick snack, consider an egg white-and-veggie scramble. Top egg whites with your choice of seasoning and some veggies for a low-kJ protein boost to keep you full until your next meal. Or, pair it with your favourite raw veggies for a burst of freshness, says Muhlstein.

Cinnamon ricotta

This low-kJ snack feels more like dessert, thanks to ricotta cheese's creamy decadence. Sprinkle with ground cinnamon and unsweetened cocoa powder for a sweet and nutritious treat, says Freuman.

Banana and peanut butter

You can't go wrong with a serving of peanut butter with some banana slices. This power combo makes a great snack after a tough workout because it helps replenish glycogen stores quickly.

Hummus + veggie sticks

Hummus has a bit of protein and fibre, but what will really fill you up are the hearty veggie dippers. Reach for fibre-filled carrots, hydrating celery, or vitamin C-rich capsicums.

PB&J

Enjoy a deconstructed peanut butter and jam sandwich by dipping fresh grapes, strawberries and other fresh fruits in a serving of peanut butter. If you're wishing for the bread, make it an open-faced snack, using whole-grain crackers - just remember to keep it at 800kJ (200cal) or less!

Kale chips

Making kale chips is easier than you think. Simply wash kale leaves thoroughly with water and pat them dry. Then, lay them on some parchment paper over a baking sheet. Sprinkle with some salt, pepper, and other spices and pop them in the oven. The result is a crunchy, savoury snack!

Popcorn

Popcorn can be a healthy snack when you don't smother it in butter. Instead, cook popcorn over stovetop and flavour it with garlic powder, salt, and pepper. For a healthier alternative to sweet popcorn, add a drizzle of pure maple syrup and a dash of ground cinnamon.

Porridge

You can't go wrong with a warm bowl of porridge or overnight oats. Porridge's slow-digesting carbs will help keep hunger at bay and help stabilise blood sugar. Enjoy it with some fresh fruit and muesli for a satisfying snack.

Rice cakes with avocado

Yes, you can have avocado toast for a snack! Using rice crackers instead of bread helps cut down the kilojoules, while still keeping you full and satisfied.

Dark chocolate and almonds

This sweet and crunchy snack combo will quell your cravings for a chocolate bar. Unlike a sugary muesli bar, enjoying a piece of dark chocolate with some almonds helps keep portion sizes and sugar in check.