Low Fat Snack List

By Karen Casey, RDN | 03/31/2026

1. Veggie-based (very low fat, high micronutrients)

Vegetables are some of the most nutrient-dense foods per calorie—packed with fiber, vitamins, and antioxidants while being naturally low in fat.

  • Cucumbers
  • Celery
  • Carrots
  • Bell peppers
  • Broccoli or cauliflower florets
  • Cherry tomatoes
  • Sugar snap peas
  • Radishes

👉 Pair with:

  • Salsa
  • Mustard
  • Fat-free Greek yogurt dip

Cut them up to make them an attractive plate of food – top with parsley, cilantro or chives.

2. Fruit (naturally fat-free + nutrient rich)

Fruits are high in vitamins, minerals, and fiber with almost no fat.

  • Apples
  • Oranges
  • Bananas
  • Berries (blueberries, strawberries, raspberries)
  • Grapes
  • Apricots
  • Peaches
  • Pears
  • Melon or watermelon

👉 Easy combos:

  • Apple + cinnamon
  • Berries + nonfat yogurt

3. High-protein, low-fat snacks

Protein helps keep you full while staying relatively low in fat if you choose lean options.

  • Nonfat Greek yogurt
  • Low-fat cottage cheese
  • Egg whites (boiled or scrambled)
  • Turkey or chicken breast slices
  • Tuna (in water)

👉 Examples:

  • Greek yogurt + berries
  • Cottage cheese + pineapple

4. Whole grain + fiber snacks (low fat if prepared right)

Whole grains give fiber + steady energy, but keep fats low by avoiding added butter/oils.

  • Air-popped popcorn
  • Plain oatmeal
  • Whole grain crackers
  • Rice cakes

👉 Pair with:

  • Fruit
  • Lean protein (turkey, yogurt)

5. Plant-based, nutrient-dense options

Legumes are rich in fiber, protein, and minerals, and can still be low fat depending on prep.

  • Edamame
  • Lentils (cold salad or soup cup)
  • Chickpeas (roasted with minimal oil)
  • Hummus (small portion) + veggies
  • Pinto beans (mashed into a dip)
  • Navy beans mixed with veggies
  • Black eyed peas (Texas Caviar – see MyNetDiary for recipe)

6. Lean seafood snacks (very nutrient dense)

These are high in protein + micronutrients like B12 and selenium while staying relatively low in fat (especially shrimp/tuna).

  • Shrimp cocktail
  • Tuna on cucumber slices
  • Smoked salmon (small portions)
  • Sardines (slightly higher fat but very nutrient-dense)

✔️ Quick “grab-and-go” ideas

  • Apple + nonfat Greek yogurt
  • Baby carrots + salsa
  • Rice cakes + turkey slices
  • Cottage cheese + berries
  • Air-popped popcorn + fruit
  • Apple or Celery with Nut Butters
  • Fresh veggies with low fat cheese stick
  • Dried fruit with a small handful of nuts
  • Homemade granola (see MyNetDiary) mixed with fruit & yogurt

What makes a snack “ideal” here?

A good nutrient-dense, low-fat snack usually has:

  • High fiber or protein (keeps you full)
  • Low added sugar + low saturated fat
  • High vitamins/minerals per calorie
  • Plant based
  • Whole foods

Healthy snacking involves foods that you find in the produce section, not in a box or package. To make produce easy to grab and go- prep your fruit and vegetables as soon as you come home from the grocery store. Store in small, reusable glass or plastic containers to make the foods more portable. Try different combinations, using fresh herbs as toppings and always focus on presentation – make every snack a mini-picnic/celebration!