low calorie high fibre snacks are my little secret weapon for those moments when my brain is yelling “snack now” but my body is like “please be nice to me today.” I used to reach for chips or cookies, then feel hungry again 20 minutes later. Once I started focusing on fiber, everything got easier, like cravings calmed down and I stopped prowling the kitchen. In this post I’m sharing my real go to snacks, the ones I actually make on a busy afternoon. They’re simple, filling, and they taste like comfort food without the calorie bomb.
Top Low-Calorie, High-Fiber Snacks
Let’s get right to the good stuff. These are my 10 favorites, and I rotate them depending on what’s in my fridge and what kind of craving I’m dealing with (salty, sweet, crunchy, creamy, all of the above).
My top 10 go to snacks (with easy tips)
1) Apple slices with cinnamon and cottage cheese
This one sounds basic, but it hits the spot. The apple gives crunch and sweetness, and the cottage cheese adds creaminess and protein. Sprinkle cinnamon and a tiny pinch of salt and it tastes way more “snackable” than it should.
2) Carrots and hummus with extra lemon
I squeeze lemon into hummus and suddenly I’m excited to eat carrots. If you want it spicy, add a little chili powder. This is one of those low calorie high fibre snacks that feels like you’re doing something fancy, but it’s literally dipping.
3) Air popped popcorn with smoked paprika
Popcorn is such a lifesaver when you want something mindless and crunchy. I do 3 cups, spray a little olive oil mist (or just toss with a teaspoon), then smoked paprika and salt. It’s snack night vibes without the heavy calories.
4) Greek yogurt with berries and chia
Stir 1 teaspoon chia seeds into plain Greek yogurt, then top with berries. Let it sit for 5 minutes if you can. It thickens up and feels like a dessert cup.
5) Cucumber “nachos” with salsa and black beans
Slice cucumbers into thick coins, spoon salsa on top, then add a few black beans. If you have cilantro, even better. It’s cold, crunchy, and surprisingly satisfying.
6) Edamame with flaky salt
Frozen edamame, microwaved, then salted. That’s it. It’s salty snack energy, but you’re also getting fiber and protein so it actually holds you over.
7) Roasted chickpeas (the crunchy craving killer)
Toss drained chickpeas with a little olive oil, salt, garlic powder, and paprika. Roast until crisp. These are dangerous in a good way, so I portion them into a small bowl and put the rest away.
8) Pear slices with a teaspoon of peanut butter
Pears are underrated. They’re sweet, juicy, and naturally high in fiber. I measure the peanut butter because I love it a little too much. This is one of my favorite low calorie high fibre snacks when I want something sweet but not sugary.
9) High fiber crackers with mashed avocado and everything seasoning
Use a small amount of avocado and spread it thin, then sprinkle everything seasoning. Add cherry tomato slices if you want it to feel like a mini meal.
10) Veggie soup mug (yes, as a snack)
If you’re an afternoon snacker like me, a warm mug of veggie soup is so comforting. If you want a lighter soup idea for cozy days, I’ve also made versions inspired by this low sodium classic chicken noodle soup, and I just load it up with extra veg for more fiber.
Quick note: if you’re building a snack plate, pairing fiber with a little protein or healthy fat usually helps you stay full longer. Also, drink some water. Fiber does its best work when you’re hydrated.
Benefits of High-Fiber Snacks
Fiber is one of those things people talk about like it’s boring, but it honestly makes snacking feel easier. When I’m eating enough fiber, I’m not thinking about food every second. And that is a very peaceful way to live.
Here’s what I notice when I stick with fiber focused snacks:
1) I stay full longer
Fiber adds bulk, so snacks feel more “real.” It’s the difference between grazing and actually feeling satisfied.
2) My sweet cravings calm down
Not totally gone, I’m human, but steadier. Especially when I do fruit plus yogurt, chia, or a small amount of nut butter.
3) My digestion feels more predictable
I’m keeping this polite, but you know what I mean. Regular fiber intake makes a difference.
4) It supports heart health
Soluble fiber (like oats, beans, chia) is linked with helping manage cholesterol. That’s a big deal for something as simple as a snack.
“I started swapping my usual chips for popcorn and roasted chickpeas, and I’m shocked at how much it helped my afternoon cravings. I don’t feel deprived, just… normal around snacks again.”
And yes, you can still have fun flavors. I’m obsessed with punchy add ons like lemon, vinegar, hot sauce, and herbs. If you like bold herby flavors, you might also enjoy making a batch of low calorie pesto to stir into yogurt dips or spoon over sliced tomatoes and cucumbers.
Easy Snack Recipes for Weight Loss
I’m not into complicated snack prep. If it takes 45 minutes, that’s dinner, not a snack. These are my super simple “recipes” that feel like treats and still fit a lighter day.
3 quick snack recipes I actually repeat
Recipe 1: Crunchy roasted chickpeas
- What you need: 1 can chickpeas, 1 teaspoon olive oil, salt, paprika, garlic powder
- How I do it: Dry chickpeas well, toss with oil and seasoning, bake until crisp. Shake the pan once or twice so they don’t burn on one side.
- My tip: Let them cool a bit. They crisp up more as they sit.
Recipe 2: Berry chia yogurt cup
- What you need: plain Greek yogurt, berries, 1 teaspoon chia seeds, optional honey or vanilla
- How I do it: Stir chia into yogurt, top with berries, wait 5 minutes if you can
- My tip: If you want dessert vibes, add a tiny drizzle of honey and a pinch of salt.
Recipe 3: Cucumber nacho bowl
- What you need: cucumber slices, salsa, black beans, optional lime and cilantro
- How I do it: Layer cucumber coins, spoon salsa, scatter beans, squeeze lime
- My tip: Add a spoon of plain yogurt on top for a creamy “sour cream” moment.
If you’re also trying to lose weight, one helpful trick is to plan your snacks like mini meals. I like to think “fiber plus protein” and then I build from there. And on days when I’m craving something more savory and filling, I’ll prep a protein heavy dinner and keep snacks lighter. For example, crispy chicken can be super satisfying when done right, like these air chilled chicken thighs with crispy skin, and then my snacks can stay simple and fiber focused.
How to Incorporate More Fiber into Your Diet
If your current snacks are mostly “grab and go” packaged stuff, adding fiber can feel like a huge change. It doesn’t have to be. I started by swapping one snack a day and it added up fast.
Here are a few easy ways to sneak in more fiber without overthinking it:
Start with fruit that actually fills you up
Berries, pears, apples, oranges. Keep them visible, like front of the fridge or on the counter.
Lean on beans
Chickpeas, black beans, lentils. Toss them into salads, mash them into dips, or add a spoonful into soup.
Choose whole grains when it makes sense
Oats, popcorn, whole grain crackers, whole wheat wraps. You don’t have to be perfect, just be consistent.
Add seeds to “soft” snacks
Chia, flax, hemp. Even a teaspoon makes a difference in yogurt, oatmeal, and smoothies.
Build a snack plate
This is my favorite trick. Put 2 or 3 small items on a plate and sit down. A plate might be: carrots plus hummus, grapes, and a few nuts. It feels abundant and you’re less likely to keep scavenging.
Fiber Recommendations and Daily Intake
Most adults are aiming for around 25 to 38 grams of fiber per day, depending on age and sex. A lot of people fall short, and that’s why switching to low calorie high fibre snacks can feel like such a game changer. I’m not a doctor, so if you have a medical condition or digestive issues, it’s smart to check with a healthcare professional. But for most of us, the big idea is simple: increase fiber slowly and drink enough water.
My practical approach looks like this:
Step 1: Add one fiber focused snack per day for a week.
Step 2: Add one more fiber boost at breakfast (berries in yogurt, chia in oatmeal).
Step 3: Keep easy options stocked so you don’t end up snack desperate.
If you suddenly jump from low fiber to very high fiber overnight, you might feel bloated or uncomfortable. Going slow helps your body adjust. And again, water matters more than people think.
Common Questions
Are low calorie high fibre snacks good for weight loss?
They can be, because fiber helps you feel full with fewer calories. The biggest help is that they make it easier to stick to your plan without feeling deprived.
What’s the easiest high fiber snack when I’m busy?
Popcorn, fruit, and baby carrots with hummus. None of those require real prep, and they’re easy to portion.
Can I eat these snacks every day?
Yep. Variety is great, but repeating a few go to snacks is totally fine as long as your overall diet is balanced.
How do I stop snacking at night?
I try to eat enough at dinner, then have a planned snack if I truly want one, like yogurt with berries. Also, brush your teeth early. It weirdly helps.
Will fiber make me gassy?
If you increase it too fast, it can. Add fiber gradually and drink water, and you’ll usually adjust.
A cozy wrap up (and a little nudge to try one today)
If you’ve been struggling with snack cravings, swapping in low calorie high fibre snacks is one of the easiest changes that actually feels good day to day. Pick two or three options from this list, stock your kitchen, and you’ll be surprised how quickly it becomes your new normal. If you want even more ideas, I like browsing lists like 14 Low-Calorie, High-Fiber Snacks for Weight Loss – EatingWell and 23 Healthy High-Fiber Snacks – Verywell Health, plus this helpful guide to 31 High-Fiber Foods You Should Eat when I’m planning groceries.
And if you’re more of a click and order person, there are plenty of shelf stable options on Low Calorie High Fiber Snacks – Amazon.com, and I still use 25 Super Snacks With 100 Calories or Less – WebMD when I want portion ideas. Try one snack from this post today, even the simplest one, and tell me it doesn’t make your afternoon feel a little more under control.
