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15 Low-Carb Snacks That Satisfy

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    The Truth About Carbs

    First, let's get one thing clear: Carbs are not the ultimate enemy. Carbohydrates are our body's primary source of energy, and cutting them out completely is not the answer, says Carissa Bealert, RD, co-owner of Evolution Fitness Orlando. A healthy diet, meal, or snack, is all about balance. Aim to have a combo of carbs, protein, and healthy fats in everything you eat—midafternoon low-carb snacks included. "When you combine these three together, you can keep blood sugar stable, have a nice balanced snack, and prevent that hangry feeling," says Bealert.

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    Choosing Low-Carb

    That said, cutting back on carbs can help shed water-weight, debloat your middle, and prevent blood sugar spikes and subsequent crashes. A typical low-carb diet consists of about 60 to 100 grams per day for the average healthy-weight female, says Bealert, with one serving holding about 15 grams. Don't forget that carbs are found in much more than the obvious breads, crackers, and pastas—they hide in many fruits and veggies, too. We've rounded up some smart and satisfying snacks that allow you to cut carbs responsibly.

  • Nuts

    Walnuts are the winner in this low-carb category, with 14 of these heart-healthy nuts costing you just under 8 grams of carbs. If plain nuts don't seem satisfying, toss walnuts on top of this celery and apple salad with tangy mustard vinaigrette.

    Get the recipe: Celery Salad with Apples, Walnuts & Mustard Vinaigrette

  • Greek Yogurt

    This anytime snack provides a healthy protein boost, especially compared to non-Greek varieties. Just be sure to read the nutrition label, as some yogurts can "look more like candy in a container," says Bonnie Taub-Dix, RDN, owner of and author of Read It Before You Eat It.

    Get the recipe: Greek Yogurt with Oranges & Mint

  • Heather's Dish

    Hard-Boiled Eggs

    One large hard-boiled egg has less than one measly gram of carbs! "And make sure you eat the yolk!" says Bealert. "That's where all the vitamins are stored." Double up on the heart-healthy nutrition with this avocado and hard-boiled egg toast. Don't worry about the bread—whole-grain bread has complex carbs, which take longer to break down, helping ward of hunger much longer than easily digested simple carbohydrates.

    Get the recipe: 3-Minute Avocado Toast with Hard-Boiled Eggs

  • Tales of a Kitchen

    Nut Butter

    A celery stalk might sound pretty boring, but dipping it in a tablespoon or two of rich almond butter will make it a more satisfying snack. To keep carbs in check, choose a nut butter that contains no added sugar or salt, says Taub-Dix. Up your potassium with this open-face banana "sandwich," and be sure to choose a green banana. "As bananas ripen, the carbs change from starch to sugar," says Bealert.

    Get the recipe: Almond Butter & Banana Open Sandwich

  • Hummus

    Red bell pepper works well with this familiar snack option. Bealert suggests using veggies where you'd ordinarily use a cracker. Another idea: Using hummus as a dressing or a spread, as with this grilled veggie Mediterranean wrap.

    Get the recipe: Mediterranean Wrap

  • The Low-Carb Diet

    On-the-Run Bars and Shakes

    This is where reading the label really matters. If you're pressed for time (who isn't?) or need a quick pick-me-up while out and about, grab a nut bar or ready-to-drink low-carb protein shake, suggests Bealert. Watch out for added sugar and calories, and choose whole-food ingredients when available. If you have just a teeny bit more time, blend up one of these six low-carb smoothies like the Cinnamon Roll Smoothie.

    Get the recipe: Cinnamon Roll Smoothie

  • Minimalist Baker

    Baba Ganoush

    This popular eggplant-based Mediterranean recipe is low in carbs but high in flavor. Make your own: With only five ingredients, it's easier than you think.

    Get the recipe: Simple Baba Ganoush

  • Tuna Salad

    Bealert suggests mixing canned or packaged tuna with Dijon mustard, diced celery, and hummus for a tasty twist on tuna salad. Enjoy with cucumber slices, which have high water content—doubling your anti-bloat effect. Looking for a little more zing? Try this spicy version, and eat it on a bed of spinach instead.

    Get the recipe: Spicy Tuna Salad

  • Simply, Taralynn

    Rice Cakes

    These puffed "cakes" might sound like diet food, but there are lots ways to liven up this cracker-chip hybrid. From savory toppings to sweet spreads, you'll never get bored with these fun-to-make combinations.

    Get the Recipe: Fancy Rice Cakes

  • Cottage Cheese

    "This is a great anytime snack," says Bealert. "Add berries for a low-sugar option that's high in antioxidants, too." Make this snack a little more interesting with this fluffy whipped version topped with melon.

    Get the recipe: Honey-Whipped Cottage Cheese with Melon

  • Living Sweet Moments


    Half a cup of this soybean finger food (with salt) has fewer than 10 grams of total carbs. Try this super-simple roasted version to add more crunch to salads, or enjoy it as a guilt-free munchie.

    Get the recipe: Crunchy Edamame

  • Popcorn

    Though sweet yellow corn is relatively high in carbs, its airy, popped "sister" is a smart "large-volume, low-carb snack," says Bealert. Instead of butter that's packed with saturated fat, try unique ways to add flavor—like this version with garlic, pepper, and pecorino Romano cheese. Yum!

    Get the recipe: Super-Savory Popcorn

  • Cheese and Crackers

    Yes, this can be considered a low-carb snack—when done the right way. Limit your portion, and choose an individually wrapped cheese such as Mini Babybel, suggests Taub-Dix. "The light version provides 6 grams of protein, only 50 calories, and zero grams of carbs." You could also try cottage cheese.

    Get the recipe: Crackers with Cottage Cheese & Chives

  • Turkey & Cheese Wrap

    First, make sure it's a low-carb wrap. (Read the nutrition label. Don't rely on package claims.) Then, Bealert suggests low-sodium deli meat. Keep it at one slice of cheese, and ta-da—a fat-protein-carb balanced snack that satisfies. We've got a portable lunch idea that even makes room for a side salad. Swap bread for the wrap, and nix the "fixings" to keep it low-carb friendly.

    Get the recipe: Turkey Jack Sandwich with Red Grape Salad

  • Salsa

    When it comes to low-carb snacks, salsa works double-duty, since it's also low in calories. Top your hard-boiled egg with salsa for a kick, or switch it up with this fresh watermelon salsa—perfect for summer.

    Get the recipe: Watermelon Salsa


Alyssa Sparacino

Alyssa is the deputy digital editor for SHAPE & FITNESS and an ACE certified personal trainer. She is a cycling and barre enthusiast, and lover of both planks and pasta. Before joining the #ShapeSquad she was the digital editor for HGTV Magazine and assistant editor of  More →

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