From ice cream to hot dogs to sugary daiquiris, high-calorie summer treats can be hard to resist. Also, you need to avoid weight gain in the warmest months. But sticking to your diet goals will be much easier if you make a habit of reaching for one of these nutritious snacks instead. Packed with beneficial ingredients that will keep you healthy and happy, these summer snacks are just the perfect ones to go for –
102 Savoury Summer Snacks Under 100 Calories
1. Blueberries
One cup of these brightly colored berries has just 84 calories, plus fiber, vitamins K and C, and cancer-fighting anthocyanins. Research indicates that, like cranberries, blueberries contain compounds that prevent bacteria from attaching to the bladder wall, helping to prevent urinary tract infections.
2. A hard-boiled egg
It is popular belief that eggs heat up your system. However, contrary to popular belief, eggs do not heat up your system and perfectly safe for consumption during the season of some summer. One egg has just 70 calories, additionally plenty of B vitamins, vitamin D, and choline, a nutrient that helps support memory. And because eggs contain healthy fats and “high-quality” protein, they’ll keep you full longer.
3. Almonds
Almonds are packed with fiber, protein, calcium, and vitamin E, and contain fewer calories than many other nut varieties. They contain healthy fat to keep you satisfied.
4. Mashed avocado crackers
Avocados are rich in heart-healthy monounsaturated fatty acids and are an excellent source of potassium. They help regulate blood pressure and balance sodium in the body.
5. Watermelon
Classic summer fruit packed with impressive health benefits, not only is watermelon low in calories (one cup has less than 50 calories) but it’s also a good source of lycopene, a chemical pigment that may help protect against certain types of cancer. And thanks to its 90% high water content, these juicy potato slices can also prevent bloating and keep you hydrated on hot days.
6. Iced cappuccino
This drink has an intake of about 90 calories, and it also contains bone-building calcium and 5 grams of filling protein. So next time you visit a cafe during summers, ask for an iced cappuccino made with skim milk.
7. Popcorn
The classic nutritious, low-calorie snack that will keep you filled for up for hours, air-popped popcorn is a caloric bargain at just 30 calories per cup. Popcorn is also rich in polyphenol antioxidants, which help neutralize harmful free radicals and are thought to protect against heart disease.
8. Salted Coconut-Caramel Energy Balls
The blend of dates, sunflower seed butter, salt, and vanilla makes these treats surprisingly reminiscent of salted caramel in both flavor and texture. You’ll need a mixer to make a paste for the base of these balls, but the extra effort will definitely pay off and bring sweet and satisfying results.
9. Sweet potatoes
Loaded with beta-carotene and magnesium, sweet potatoes have more calorie-boosting nutrients than white potatoes. They also contain resistant starch, a healthy carbohydrate that helps create feelings of fullness. For a delicious snack, enjoy half a baked sweet potato (about 50 calories) with some lemon juice and some olive oil.
10. Turkey And Cheese Wrap
Here’s a quick, low-carb, low-calorie snack: grab a slice of low-sodium turkey breast from your grocery store and a 1-ounce thin slice of low-fat mozzarella. Roll them together and enjoy! Add a vegetable, such as sliced tomatoes or spinach, to add more vegetables to your diet.
11. Mango Cubes
A sweet tropical snack that can be enjoyed frozen or fresh from the grocery store, 1 cup of mango cubes is also a great source of vitamins A and C. The best part? It has only 99 calories.
12. Apple Chips
Cut a medium apple into thin fries, sprinkle cinnamon and a little white sugar over the pieces, and bake for 45 minutes at 225 degrees F. First, be sure to spray the baking tray with nonstick spray.
13. Lemonade Ice Pop
Freeze 1 cup of lemonade for a sweet summer treat. Try to select lemonades that are low in sugar and artificial flavors. Or make it yourself by adding lemon juice to a simple syrup of water and your choice of sweetener.
14. Dragon Fruit
Eat half the juicy flesh of one of these beautiful fruits, also called a pitaya, for about 80 calories. They’re a great source of vitamin C, too.
15. Oatmeal With Scallions And Soy Sauce
Try this porridge-inspired snack when you’re craving something savory: take 1/2 cup of cooked oats and add a chopped green onion and 1-2 tablespoons of soy sauce coffee.
16. Grapes
One cup of this portable fruit is only 62 calories. You can enjoy grapes fresh from the store, or freeze them for half an hour for a tasty treat on a hot summer day.
17. Toasted Chickpeas
Drain, rinse and dry a can of chickpeas. Then, drizzle them with 1-1/2 tablespoons olive oil, some cumin, and a pinch of salt. Bake them in a 350 degrees F oven until toasted, or for about 15 minutes or so if you want them to be crispier. Enjoy 2 ounces to stay under 100 calories.
18. Pear Slices
One cup of pear slices is only 80 calories and provides lots of nutrients, like potassium and vitamin C. Leave the skin on to maximize fiber.
19. Chicken Noodle Soup
On a sick day or a cold, winter evening, 1/2 to 1 cup of homemade chicken soup with vegetables and chicken broth makes a great low-calorie snack.
20. Black Beans And Brown Rice
Mix together 1/4 cup of black beans and a 1/2 cup of instant brown rice for a filling that’s also a great source of fiber and iron.
21. Orange
This 69-calorie delicacy can be eaten at any time of the day. It’s a great side dish for breakfast, a midday snack or even a refreshing dessert after dinner.
22. Lychee
These small, spiky fruits can be enjoyed by gently peeling away the tough exterior shell. Try the sweet, white flesh chilled, but be careful of the seed in the middle. Sixteen lychees come in at 96 calories.
23. Avocado Smoothie
A fun addition to smoothies is a creamy avocado. Simply take a third of the ripe fruit, a few ice cubes, and a pinch of sugar and blend for 20 seconds or until the mixture is smooth.
24. Sweet Potato Fries
Cut a small sweet potato in half into potato chips. Drizzle lightly with 1 teaspoon of olive oil and bake at 400 degrees F for 10 minutes, then have the savory fries.
25. Dried Cranberries
Enjoy 1/4 cup of low-sugar dried cranberries for a light snack in the office or on the go.
26. 2 Medium Kiwis
Kiwis are a great source of calcium and potassium, and two pieces of fruit total just 84 calories.
27. Baked Tofu
Take a 4-ounce packet of tofu and cut it into bite-sized squares. Dry the blocks on paper towels and season them with 1/2 tablespoon olive oil and 1/2 tablespoon rice vinegar. Bake them in a 400 degree F. oven for 10 minutes. Tofu is an excellent source of protein.
28. Apple Slices With Peanut Butter
Cut half a medium apple into slices and enjoy with a 1/2 tablespoon of peanut butter for about 100 calories.
29. Dark Chocolate
Fear not, chocolate lovers—a 1/2-ounce piece of dark chocolate is right under the 100-calorie mark.
30. Pistachios
Portion out 25 pistachios and take them to-go in a bag. The nuts have a satisfying crunch and are a great source of potassium and phosphorus.
31. Shrimp Cocktail
8 large boiled shrimp with 2 tablespoons of cocktail sauce is under 100 calories.
32. Oven-Fried Pickles
These oven-fried pickles have a crispy appearance thanks to the breading of flour, eggs, and whole-wheat breadcrumbs. Serve with herbal sour cream to take this easy application to the next level.
33. Raspberry-Lemon Greek Frozen Yogurt Bark
A thin layer of honey-sweetened Greek yogurt is topped with fresh raspberries and lemon zest and then frozen and broken into chunks for a colorful snack or healthy dessert that kids and adults will love.
34. Creamy Strawberry Smoothie
All you need are five ingredients and five minutes. It’s also very versatile: you can use any unsweetened milk to make ice cream, your favorite yogurt and maple syrup or honey are optional. Vanilla extract acts as a great flavor base that goes well with most fruits. Get the mix!
35. Mini Frozen Yogurt Parfaits
These mini yogurt parfaits are the perfect sweet treat. You can use raspberries, blueberries or strawberries in these bite-size parfaits.
36. Caprese Skewers
All the ingredients for the classic caprese salad are taken and stacked on skewers for a quick appetizer. The tomato-mozzarella-basil skewers are easy to assemble and perfect for a party.
37. Mini Bell Pepper Pebre
This version of pebre contains a Chilean condiment, combines bell peppers, tomatoes, parsley and cilantro for a fresh bite.
38. Flourless Banana Chocolate Chip Mini Muffins
Mix rolled oats with eggs, bananas, brown sugar, and oil to make a smooth dough for these chocolate muffins without a little all-purpose flour. These are two-piece muffins with a thick, sticky texture. They also have a subtle and rich sweetness, so baking them in the form of muffins makes them the perfect snack or morning snack.
39. Baked Broccoli-Cheddar Quinoa Bites
These savory muffin-like quinoa bites are low in carbs and a good source of protein—plus we love their cheesy flavor.
40. Homemade Multi-Seed Crackers
Turn brown rice and quinoa leftovers from dinner or a meal prep into these delicious crackers that contain three good-for-you nuts and taste bagels without the bagel. The whole grains that make up this imitation cracker recipe add plenty of fiber for a healthy snack that pairs perfectly with an appetizer or cheese.
41. Strawberry Swirl Cheesecake Ice Pops
Cheesecake mix, graham crackers, and strawberries make this truly a cheesecake popsicle.
42. Lemon-Pepper Cucumbers
When you need a refreshing low-calorie snack, nibble on these Lemon-Pepper cucumbers for just 8 calories and 2 grams of carb.
43. Carrot Cake Energy Bites
These no-cook energy bites keep well in the fridge or freezer and are easy to grab on the go for a healthy snack.
44. Lemon-Thyme Whipped Ricotta
This easy snack recipe infuses creamy ricotta with fresh herbs and lemon. Serve with whole-grain crackers and cut-up vegetables.
45. Kale Artichoke Dip
A traditional spinach and artichoke dip, this cream cheese dip recipe is made healthier by replacing some of the cream cheese with yogurt. Serve as an easy appetizer with tortilla chips and carrot sticks.
46. Apricot-Ginger Energy Balls
This refreshing frozen dessert—made with a mixture of fresh berries and applesauce—is a perfect treat on a warm day.
47. Greek yogurt and raspberries
For a nutritious 100-calorie treat that feels decadent, combine ½ cup plain Greek yogurt with 1/3 cup fresh raspberries in a bowl. As a bonus, you’ll be getting about 187 mg of calcium, which is 18% of your recommended amount (RDA).
48. Cucumbers and olive tapenade
Fancy something salty? Cut a cucumber into bite-sized pieces, then sprinkle some olive sauce on top. One cup of cucumber slices has just 16 calories, says Sass, while olive juice is packed with healthy monounsaturated fats. One more good news for swimwear season: cucumbers have an extremely high water content, which helps prevent bloating.
49. Cherries
This summer-friendly fruit has vitamins A and C, potassium, and fiber. Cherries are a rich source of anthocyanins, important antioxidants that have been found to help reduce inflammation and lower triglyceride and cholesterol levels.
50. Grape Tomatoes
For a juicy snack, have 1 cup of grape tomatoes (25 to 30 calories) in a bowl with a drizzle of olive oil and freshly ground pepper.
51. Hummus and celery
It’s recommended spreading two tablespoons of hummus on crunchy celery. Most brands of hummus have about 25 calories in a tablespoon, while celery has 6 calories in a medium stalk.
52. Iced chai tea
You can order it at your local coffee shop, but it’s also easy to brew at home. To add extra flavor, play with nutrition-packed spices like cinnamon ginger, turmeric, and cardamom.
53. Asian slaw
A quick Asian slaw that’s light enough for even the hottest summer days can be made with savoy cabbage, carrots, and rice wine vinegar. Cabbage is particularly low in calories: one cup has just 22 calories, and is also a good source of antioxidants and vitamin C.
54. Gazpacho
Nothing speaks out “summer” like chilled gazpacho soup. And thanks to nutrient-rich ingredients like tomatoes, cucumbers, peppers and onions, you can enjoy a traditional Spanish soup without worrying too much about calories.
55. Summer melon soup
Whipping up a bowl of chilled fruit “soup” by mixing 1 cup of cantaloupe melon (about 50 calories) with ¼ of an avocado (about 60 calories) and some chopped mint in a blender will give you a perfect summer melon soup. This light, refreshing snack will cool you down and increase your RDA of vitamin A.
56. Sugar snap peas
One cup of sugar snap peas with three tablespoons of white bean dip will give you a crunchy summer snack that’s less than 100 calories. Snap peas offer vitamins, minerals, and fiber.
57. Walnuts and raspberries
For another delicious way of enjoying seasonal raspberries, mix ¾ cup of berries with 4 halves of walnuts. You’ll get 6 grams of fiber, while nuts provide plenty of phytonutrients.
58. Vegan Frozen Pineapple & Coconut Yogurt Bark
Coconut milk yogurt is sweetened with maple syrup, spread in a thin layer and sprinkled with fresh pineapple and shredded coconut. Once frozen, break it up into pieces for a healthy vegan snack or dessert!
59. String cheese
Another easy beach snack? String Cheese. While the nutritional information can vary by brand, most prepackaged varieties contain less than 100 calories per serving. Cheese is also a good source of calcium and protein.
60. Quinoa salad
Do you have quinoa left in the fridge? Make a quick quinoa salad by mixing ½ cup of quinoa (about 100 calories) with chopped parsley and lime juice. Quinoa, which is essentially a grain that behaves like a grain, is relatively high in protein.
61. Apple Slices And Honey
If you slice an apple and eat it with a drizzle of honey, it becomes a low-calorie snack with a lot of delicious elements.
62. Fruit Kebab And Chocolate
These colorful food ideas will not leave anyone indifferent! Cut the fruit and put it on a kebab stick. Sprinkle it with milk or white chocolate to satisfy your sweet tooth at just 62 calories.
63. Lemon-Blueberry Dice Pops
Fill the ice pop mould with lemon juice and small pieces of fruit. At only 43 calories per piece, they’ll quench your summer thirst!
64. Grilled Shrimp with Lime, Orange and Basil Oil
If you are looking for a savory snack, choose healthy and healthy fried shrimp. Marinated in lime, orange, and basil oil, it provides a more satisfying snack for just 76 calories.
65. Dry-Roasted Peanuts
If you’re in the mood for something salty, pour roasted peanuts into a small bowl for a snack that’s under 100 calories.
66. Peaches And Chocolate
Drizzle chocolate over ripe peach slices to have a quick fun snack this summer.
67. Caprese Skewers
Tomatoes are one of the best superfoods in season thanks to their high amounts of vitamins and antioxidants. Enjoy with a bit of fat, like mozzarella cheese! It helps your body better absorb these essential nutrients.
68. Homemade Sorbet
Dairy-free sweet treats couldn’t be simpler! Frozen juice or water and fresh fruit (or chocolate or other creative additions!) will make a low-calorie alternative to regular ice cream. 78 calories per serving. The lemonade iced tea sorbet recipe is like a dream come true.
69. Corn On The Cob
Undoubtedly a summer staple, a medium sized ear contains just 99 calories, 2.5 grams of fiber, and plenty of hydration.
70. Bell Pepper With Hummus
Dip red bell pepper slices into hummus for the perfect carb and protein snack to satiate your hunger.
71. Toasted bread with veggies
Do you want to quickly prepare a delicious snack? Toast only one slice of bread. Spread a thin layer of chutney or butter. Add cucumber, tomato, and onion slices. Sprinkle it with salt and pepper to taste. Enjoy a delicious snack for just 100 calories.
72. Celery Stalks and Cream Cheese
To about 2 large stalks of celery (17 calories) with 2 tablespoons (80 calories) of cream cheese has about 97 calories, add a pinch of ranch seasoning (0 kcal) for a tangy taste.
73. Ham and Light String Cheese
About 5 slices (50 kcal) of fresh Oscar Meyer Deli Black Forest ham and 1 light cheese (50 kcal) is about 100 calories.
74. Zucchini Chips
Enjoy 18 grilled zucchini chips for a total of about 98 calories. All you need is zucchini, olive oil and salt.
75. Pan Kale Chips
Drizzle 1 cup (35 kcal) of kale with 1 tablespoon (60 kcal) of olive oil, then sprinkle with garlic salt (0 kcal) and grill at 350º for 10-12 minutes or until browned around the edges. Overall, it has about 95 calories.
76. Air Fried Chickpeas
Toss ¼ cup (55 kcal) of chickpeas and 1 tablespoon (60 kcal) of olive oil in a fryer with your favorite seasoning for a quick and healthy 100-calorie snack.
77. Small Caprese Salad with Feta
Chop 1 medium tomato (22 kcal), sprinkle with 1/4 cup of feta cheese (70 kcal), a few basil leaves (2 kcal), and sprinkle with 2 teaspoons of balsamic vinegar (5 kcal). 99 calorie caprese salad.
78. Cashews
Ten cashews are a perfect fit for a super quick summer snack as they contain about 100 calories.
79. Cottage Cheese
Half a cup of cottage cheese has about 100 calories. Alternatively, 125 grams of low-fat 2% small cottage cheese has exactly 100 calories.
80. Deli Meat Slices
Three slices of deli meat contain about 100 calories. Alternatively, 62 grams of thinly sliced ham has exactly 100 calories.
81. Tomato with Mozzarella And Balsamic Vinegar
Made with two tomatoes, a slice of mozzarella cheese, and a dash of balsamic vinegar, this low-calorie snack is also a great source of calcium!
82. Egg Spinach Muffin
Beat the eggs and add salt, pepper and a handful of spinach leaves. Pour the mixture into a muffin pan, bake at 350 degrees Fahrenheit to finish, then cool and enjoy.
83. Lox And Cheese Crackers
Divide 1 teaspoon of cream cheese and 1 ounce of lox among 3 crackers.
84. Mini Cheese Quesadilla
For a quick snack, cut a small whole-grain tortilla in half, then fold it and fill it with 1/8 cup shredded fat-free cheddar cheese.
85. Grilled Asparagus
Grilled asparagus is a great appetizer or barbecue appetizer. Marinate 20 medium asparagus sprouts with 2 tablespoons of balsamic vinegar and broil for 15 minutes for a 100 calorie count.
86. Dry Seaweed
An individually wrapped pack of dried seaweed is under 100 calories.
87. Vegetable Soup
Boil 6 cups of low-sodium vegetable broth and add vegetables of your choice, such as kale, broccoli, carrots, celery, chard, zucchini, red bell peppers, or onions. Simmer the mixture in a covered pot for 15 minutes. Add lemon juice, salt, pepper and parsley to taste.
88. Dry Seaweed
An individually wrapped pack of dried seaweed is under 100 calories.
89. Vegetable Soup
Boil 6 cups of low-sodium vegetable broth and add vegetables of your choice, such as kale, broccoli, carrots, celery, chard, zucchini, red bell peppers, or onions. Simmer the mixture in a covered pot for 15 minutes. Add lemon juice, salt, pepper and parsley to taste.
90. Bagel Cucumber Bites
If you like all bagels, you’ll love Bagel with Cucumber Slices too! 3 slices of cucumber are 93 calories.
91. Graham Crackers & Yogurt
About 2 (1 sheet, cut in half) graham crackers (65 kcal) and 2 tablespoons (32 kcal) of chocolate yogurt are about 97 calories.
92. Rice Cake & Peanut Butter
If you put 2 teaspoons (64 kcal) of peanut butter in about 1 rice cake (35 kcal), it is about 99 calories.
93. Greek Yogurt, Berries & Granola Parfait
Mix yogurt, strawberries and granola in a glass jar or container. How many variations can you do!
For sweetness, add a little honey or vanilla for a touch of flavor.
94. Apple & Nut Butter With Shredded Coconut
Brush the apple slices with your favorite nut butter (best without added sugar). Sprinkle unsweetened coconut flakes on top. Really delicious!
95. Watermelon, Cucumber, Feta & Mint Salad
Cut the watermelon into small cubes, and the cucumber into small slices. Mix cucumber and watermelon slices together and sprinkle with feta and fresh mint.
This salad is the perfect summer snack on a hot day.
96. Prosciutto Wrapped Cantaloupe
Cut the cantaloupe into small pieces and wrap it in a slice or two of prosciutto. You can secure it with a toothpick if needed. It’s an exquisite combination of salty and sweet!
97. Papaya Coconut Muffins
Add a tropical flavor to your treats with these delicious muffins. You can also substitute ripe mangoes for papaya if desired.
Whole wheat Muffins are delicious and low in calories.
98. Black Beans & Salsa
For a quick bite, place 1 serving of black beans in a bowl and top with salsa. Garnish with sliced avocado or sprinkle with cheese for a bigger snack.
99. Dark Chocolate Covered Strawberries
Use dark chocolate instead of milk chocolate. Dark chocolate has many health benefits and is rich in fiber, iron and magnesium. You can also sprinkle strawberries with chocolate instead of covering them completely to save calories.
100. Healthy Fruit Pizza
Spread cream cheese (or Greek yogurt) on whole-grain pita bread for a healthy fruit pizza. Top with your favorite fruit. Strawberries are especially delicious, but really any fruit is delicious! Slice like a pizza and eat…YUM!
101. Healthy Fruit Toast
Spread a thin layer of cream cheese on whole wheat bread and top with your favorite fruit!
You can also add unsweetened coconut, nuts or seeds by grinding them.
102. Smoked Salmon & Cream Cheese Cucumber Bites
Spread a small dollop of cream cheese (or your favorite cream cheese) over the sliced cucumber. Place a piece of smoked salmon on top. This is a great way to get your omega-3s!
Conclusion:
These snacks are perfect for enjoying the summer heat. From refreshing popsicles to salsa and fruit salads, these snacks take advantage of summer produce. And with 100 calories or less per serving, you can feel free now to snack on these sweet and savory treats.
Read also – 30 Ways to Keep Your Heart Healthy
