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20 Healthy Summer Snacks Ideas

By Elisa - Jenny Craig

Reviewed by Monica Ropar, Nutritionist

Did you know that enjoying healthy summer snacks could support your weight loss goals? It’s true: Research indicates that wholesome snacks can help you feel full in-between meals and help you get beneficial nutrients your body needs.1 Whether you’re heading to the beach or taking a road trip, these easy, healthy summer snacks are great to have on hand when your stomach starts to grumble.

 

We’ve rounded up 20 healthy summer snack ideas so you can stay on track with your goals while keeping hunger pangs at bay. Snack on!

 

If you're following the Jenny Craig program, check with your coach before making any swaps or changes to your plan to ensure you stay on track!


1. Watermelon and mint salad

Watermelon is a quintessential healthy summer snack. Dice up one cup of juicy, cold watermelon and sprinkle a few mint leaves on top for a refreshing and low-calorie snack. One cup of diced watermelon has 46 calories,2 so it’s the perfect way to fill up without adding empty calories to your day.

Photo by Rodion Kutsaev on Unsplash

watermelon-healthy-snack

2. Blueberry Cauliflower Smoothie

Is there anything better than a cold, creamy smoothie on a hot summer’s day? You might think cauliflower sounds odd, but blended into a smoothie it creates a smooth consistency and flavor that doesn’t compete with the tart blueberries. If you don’t have a Vanilla Cream Shake Mix on hand, you can swap it out for one cup of nonfat milk or a plant-based alternative such as almond milk. Get the recipe.

3. Frozen grapes

Red grapes make the perfect frozen treat! One cup will only set you back 62 calories, too.3 Plus, grapes contain beneficial antioxidants, and are a good source of vitamin K and B.4 To help keep your portion sizes in check, measure out one cup and freeze in a small bag. Then you can easily grab a bag and head out the door!

4. Frozen banana dipped in dark chocolate

Frozen bananas can be a game-changer in the summer. Add a little bit of dark chocolate and you’ve got the perfect healthy snack combo.

Slice a medium banana in half. Melt 1 tablespoon of dark chocolate chips in a microwave-safe bowl. Dip halves into the melted chocolate. Set on a plate covered with parchment paper and freeze for 1-2 hours. Enjoy ½ banana as a serving! Each serving contains around 93 calories.5,6

 

 

5. Greek yogurt with fresh or frozen berries

What’s a healthier alternative to ice cream that’s just as creamy and delicious? Greek yogurt! Make sure to opt for an unsweetened variety as many yogurts can be packed with hidden sugar and fat.

 

Scoop ½ cup of nonfat plain Greek yogurt into a small bowl and sprinkle ¼ cup of your favorite berries on top. From raspberries and blackberries to blueberries and strawberries, there are lots of different options to choose from! Berries are another antioxidant-rich food and are a great source of vitamin C and fiber.7

And if you don’t have access to fresh berries, don’t fret! Frozen berries are just as nutritious. Learn more about the differences between fresh and frozen foods here.

Photo by Joanna Kosinska on Unsplash

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6. Raw almonds

Want to feel satiated until dinner? A small handful of raw almonds could do the trick. Beyond being a crunchy and satisfying healthy summer snack, Harvard Health reports that nuts are a good source of protein, healthy fat and nutrients.8 However, if your goals include weight loss, you’ll want to be mindful of your serving size. Two tablespoons of almonds are just over 100 calories.9 Single-serving almond snack bags can come in handy if you need a little help measuring. Use this guide to help you estimate portion sizes with your hand

7. Healthy oatmeal cookies

Did someone say cookies? These healthy oatmeal cookies will satisfy your sweet tooth without derailing your weight loss progress. The ingredients are simple: Jenny Craig Apple Cinnamon Oatmeal, ½ banana and a little vanilla extract are all you need! Oatmeal contains soluble and insoluble fiber which can help control hunger and aid digestion.10 Get the recipe.

healthy-oatmeal-cookies

8. Homemade frozen fruit pops

There’s no better way to cool off in the summer than with this healthy cold summer snack. All you need is some fruit, a little fruit juice, a blender, some popsicle sticks and popsicle molds. Make your favorite flavor or experiment with mix-ins!

 

Make a strawberry fruit pop by combining a cup of fresh or frozen strawberries, 2 tablespoons of apple juice and a squeeze of lemon juice in a blender. Pour the mix into the popsicle mold and freeze! To lightly sweeten the pops, you can try adding a teaspoon of honey. Or, try mixing in some nonfat plain Greek yogurt for a twist.

9. Baked kale chips

If you’re more of a salty snacker, these chips will be right up your alley! Kale is a low-calorie super green that isn’t just great for salads. It’s packed with vitamins and minerals including vitamins A, K, B6, C, calcium and potassium.11 To make this easy, healthy summer snack you’ll need a head of kale, ½ lemon and a few of your favorite spices. One cup of kale only has 33 calories, so you can snack on these chips guilt-free!11Get the recipe.

10. White Cheddar Popcorn

Popcorn isn’t just reserved for the movies — it’s the perfect on-the-go snack that will delight your taste buds and keep you feeling satisfied thanks to its dietary fiber.12 Just make sure to opt for air-popped as salted popcorn with butter can be loaded with calories, fat and sodium. In fact, the American Heart Association reports a tub of movie theater popcorn can have up to 1,090 calories!12 So stick to a pre-portioned serving like Jenny Craig’s White Cheddar Popcorn and feel good about snacking smart.

Photo by Georgia Vagim on Unsplash

popcorn-healthy-snack

11. Strawberries with fat-free whipped topping

Strawberries are perfect for snacking on in-between meals or enjoying as an after-dinner dessert. Slice up ½ cup of strawberries and dollop 2 tablespoons of fat-free whipped topping over them for a simple and sweet snack. Included in a healthy, well-rounded diet, strawberries may help to support heart health, lower your blood pressure and increase your good cholesterol levels, according to WebMD.13

12. Green Goddess Smoothie

If you just can’t get behind the celery juice craze, this slightly sweeter green drink might strike your fancy. It also makes the perfect summer afternoon snack. Enjoy a blend of spinach, romaine, celery, cucumber, green apple, ginger and lemon. It’s a great way to fit more greens into your day and reap the health benefits! Leafy greens could help strengthen your bones and boost your heart health.14 Get the recipe.

13. Hard-boiled egg with hot sauce

News flash: The rumors that eggs are unhealthy just aren’t true. In fact, they’re protein-packed (6 grams in just one egg!) and a natural source of vitamin D.15 Hard-boiled eggs are portable and make the perfect healthy summer snack. Sprinkle a little hot sauce and pepper on top for a spicy kick.

14. Hummus with veggies

This is one dip you can feel good about eating. Hummus is primarily made from chickpeas and contains healthy fats as well as dietary fiber.16 Scoop 2 tablespoons onto a plate and pair it with some sliced cucumber, carrots and broccoli. Dip dip, hooray!  

15. Flavorful iced teas

Iced tea is an essential summer drink. Ditch the added sugar and it’s also weight loss-friendly! You can even throw in some fruit and herbs for a refreshing twist.

Choose from Lemon Basil, Blackberry Mint or Peach Ginger. Get recipes.

 healthy-iced-teas

16. String cheese and apple

There’s something oddly satisfying about peeling mozzarella string cheese. It’s also delicious and healthy to eat as a mid-day snack! Pair it with a crunchy apple and you’ll get fiber, protein, vitamin C and calcium.17 Together, one low-fat string cheese and a small apple come in at around 150 calories.18,19

17. Iced coffee with nonfat milk or Jenny Craig shake

If you need a little caffeine boost to get through the day, this snack might do the trick. Just make sure to avoid adding liquid sweeteners or fancy toppings like whipped cream to keep this drink from becoming a sugar bomb. Unsweetened iced coffee and cold brew by themselves have little to no calories, so what you add to your coffee is key. Nonfat milk is a great addition and will also provide you with calcium and protein. Try to keep your serving to a half cup. Or, if you’re a Jenny Craig member, adding a Milk Chocolate Delight Shake Mix to your coffee can make it taste like a rich, chocolatey mocha.   

18. Gazpacho

Soup in the summer? That’s right. But this isn’t your typical chicken noodle — it’s served cold and is chock-full of nutrients! Gazpacho is a Spanish dish that blends tomatoes, cucumbers, onion and other seasonings to make a chilled vegetable soup. Because its main ingredient is tomatoes, this soup contains vitamins A, C and E as well as calcium, zinc and potassium.20 Whip up your own or buy some at the store — just make sure to check the sodium content on the nutrition label.

19. Snap peas

What’s crunchy, nutritious and great for your waistline? Snap peas! One cup of snap peas clocks in at only 30 calories.21 Plus, these crunchy peas contain immune-boosting vitamins such as vitamins A, B and C.22 Pack these in a snack bag and take them with you on-the-go!

Photo by Nicholas Barbaros on Unsplash

peas-healthy-snack

 

20. Banana ice cream

Is it even summertime without ice cream? Make a healthier version of this classic summer treat with bananas. Bananas are rich in potassium which is an essential mineral that helps your muscles work properly (it’s why bananas make the perfect post-workout snack!).23 You only need two ingredients to make this healthy summer snack! Choose from Chocolate Banana Ice Cream, Strawberry Banana Ice Cream or Green Tea Banana Ice Cream. Get the recipes.

 

Do you have a favorite healthy summer snack that we missed? Share your ideas in the comment section below!

If you’re ready to get healthy and lose weight this summer, Jenny Craig can help. View our healthy meal plans starting at just $12.99 a day here.

 

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Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

[4] https://www.livescience.com/54581-grapes-nutrition.html

[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

[6] https://fdc.nal.usda.gov/fdc-app.html#/food-details/470882/nutrients

[7] https://www.webmd.com/food-recipes/ss/slideshow-vitamin-c-sources

[8] https://www.health.harvard.edu/staying-healthy/get-cracking-why-you-should-eat-more-nuts

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/478414/nutrients

[10] https://www.hsph.harvard.edu/nutritionsource/food-features/oats/

[11] https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

[12] https://www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show

[13] https://www.webmd.com/diet/features/nutritional-benefits-of-the-strawberry

[14] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

[15] https://www.livescience.com/50834-eggs-nutrition-facts.html

[16] https://www.livescience.com/55817-hummus-nutrition.html

[17] https://www.webmd.com/diet/guide/best-worst-snacks#1

[18] https://fdc.nal.usda.gov/fdc-app.html#/food-details/524733/nutrients

[19] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786631/nutrients

[20] https://www.sciencedaily.com/releases/2011/08/110805082957.htm

[21] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

[22] https://eatfresh.org/discover-foods/fresh-peas-beans

[23] https://www.webmd.com/food-recipes/health-benefits-bananas#1

 

Elisa Hoffman

bio-photo-Elisa.jpg

Elisa is a content marketing manager for Jenny Craig with over ten years of experience working in the health and fitness industry. She loves sharing her passion for living a balanced and healthy lifestyle. A San Diego native and an endurance sports enthusiast, you can usually find her swimming, biking along the coast highway or running by the beach in her free time. Elisa holds a Bachelor of Arts degree from California State University, Chico.

 

Favorite healthy snack: mozzarella string cheese with a Pink Lady apple 

 

 

 

Monica Ropar, Nutritionist

bio-photo-monica.png

 

Monica has over 15 years of experience with Jenny Craig, as an expert nutrition and program resource. She develops content, training, tools and strategies for the program to support clients throughout their weight loss journey, and offers inspiration, weight loss tips, lifestyle strategies and motivation.  Monica holds a Bachelor of Science degree with a double major in Dietetics and Exercise, Fitness & Health from Purdue University and continues to stay current on weight management research, consumer trends and healthcare developments.

 

Favorite healthy snack: raw veggie sticks with homemade hummus

 

Quote

This article is based on scientific research and/or other scientific articles and was written by an experienced health and lifestyle contributor and reviewed by certified professionals. 

 

Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy. 

 

This article contains trusted sources. All references are hyperlinked at the end of the article to take readers directly to the source. 

 

Edited by Elisa - Jenny Craig

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