Do you need ideas for fresh and healthy snacks and not jeopardize your low-fat diet? Low-fat diets lower your risk of heart disease and obesity, and help you lose weight quickly. Finding healthy snack ideas to complement this type of diet is essential. Thanks to them there will be no need to break the diet or lose vital nutrients to follow it.

While it is neither possible nor healthy to completely eliminate fats from your diet, it is vital that you incorporate the correct types of fats into your body. There are several types of fats, but there is one in particular that is better than the rest (we discuss that in depth below).

When you are going to start a low-fat diet, you may think that you will have to give up all the delicious foods you enjoy, but it really is not. There are many healthy snack ideas for when you’re on a low-fat diet, and you have a wide variety of them to choose from.

Different types of fats

There are three different types of fat, including saturated fat, trans fat, and unsaturated fat. Unsaturated fats are also classified as monounsaturated and polyunsaturated fats.

Saturated fats

These fats come from animal products, such as dairy and meat. Too much of these fats can increase the chance of heart disease, as they increase the levels of LDL cholesterol in the body. LDL cholesterol is considered a bad type of fat, and a daily intake of less than 7% is recommended.

Trans fat

They are found in margarine, butter, and sweet treats like cookies, cakes, potato chips, and others. Trans fats are created by transforming liquid oils into solid fats. These fats can raise your cholesterol levels and are often used to increase the shelf life of foods. Doctors recommend avoiding this type of fat completely.

Unsaturated fats

There are two types of unsaturated fats and they are monounsaturated and polyunsaturated. These come from plants and include olive oil, avocado oil, sunflower seed oil, peanut oil, fish oil, etc. Unsaturated fats are considered good fats, and most of your daily fat intake should come from this category.


This type of unsaturated fat has a molecular structure that has only one double bond, which allows you to help maintain cellular health. They can help lower cholesterol, which lowers the chance of heart disease and stroke. Some of the common foods that fall into this category include:

  • Olive oil
  • Sesame oil
  • Canola oil
  • Peanut butter
  • Peanuts
  • Anacardos
  • Avocados
  • Olives
  • Sesame seeds


This type of saturated fat has multiple double bonds in its molecular structure. They can also help lower cholesterol and also contain omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids support brain function and cell growth, making them an essential part of the diet.

Other benefits of polyunsaturated fats include their ability to lower lipid and triglyceride levels. Some of the common foods that fall into this category include:

  • Corn oil
  • Safflower oil
  • Soy oil
  • Pinions
  • Walnuts
  • Salmon
  • Mackerel
  • Herring
  • Tuna
  • Flax seeds
  • Chia seeds

Healthy snacks for a low-fat diet

1. Low-fat cheese

Oaxaca-type cheese (or string cheese) is a good option, as it takes longer to digest, which at the same time helps you eat less. If it takes you longer to digest something, then you are less likely to go for another snack afterward. However, any low-fat cheese can make a tasty snack.

2. Low-fat yogurt

You can use yogurt to top fruits, nuts, and many other low-fat options. This makes it a very good snack option that you can change depending on the flavor or texture you want.

3. Low-fat ice cream

Even when you’re looking for healthy snack ideas, you still need to indulge in a little treat every now and then. Low-fat ice cream is the perfect choice because you can even choose from many of your favorite flavors. You can prepare your own ice cream at home with frozen fruits such as bananas and adding other healthy and low-fat snacks that you want.

4. Fruit

Fresh fruit is always a good option when you are on a low-fat diet. Some of the options include:

  • Raspberries
  • Strawberries
  • You have to
  • Blueberries
  • Melon
  • Watermelon
  • Mango
  • Pineapple
  • Apples
  • Banana
  • Tomatoes
  • Grapes

5. Vegetables

If you dip your veggies in a healthy sauce like hummus, this will make an even better snack. Some of the vegetables that are easy to digest on a low-fat diet include:

  • Cucumbers
  • Peppers
  • Carrots
  • Green peas
  • Broccoli
  • Cauliflower
  • Celery

6. Baked potato

You don’t have to eat just the baked potato. What you can do is top it with low-fat sour cream or yogurt with salt and pepper.

7. Sugar-free gelatin

If you can get sugar-free gelatin, you can enjoy this sweet snack regularly. It is fat free and you can choose different flavors.

8. Smoothies

You can add fruits and vegetables to your smoothies, which makes them a very good healthy snack option for a low-fat diet. The best liquids to add include juice, yogurt, ice, or water. Smoothies are a delicious option at any time of the day, and if done right, they can be twice the size of a full meal.

9. Energy bars – one of the best healthy snacks

You will need to be careful when it comes to energy bars as some of them are packed with additives and large amounts of sugar. Read the nutrition label and choose one that is within your parameters and goals, and it will be the perfect option to eat in your car or carry in your bag for a quick and healthy snack.

10. Pudding

Like gelatin, if you choose a sugar-free pudding, you can enjoy this delicious and creamy treat. You can also choose from different flavors like chocolate, vanilla, and tapioca. There are options with almond, coconut and arrowroot flours, which are very low in carbohydrates.

11. Hard boiled eggs

Eggs are low in fat and the fat they contain is healthy. However, if you cook your eggs in oil or butter, then they will no longer be very low in fat. To avoid this, boil the eggs and eat them as a healthy snack.

12. Tuna

This pantry staple can be a great low-fat, healthy snack if you spread it on whole wheat bread or even eat it on its own. Another idea to implement is to spread it on a large lettuce leaf and roll it up before eating it.

13. Baked pumpkin seeds

These seeds are a good option because they are low in fat and can be customized according to your tastes or cravings. They will always taste different depending on what you’ve seasoned them with.

A great way to bake pumpkin seeds is to drizzle them with olive oil and sprinkle cinnamon over them. Later you would bake them for 45 minutes at 150 ° C.

14. Popcorn

Not only is popcorn low in fat, but it’s also high in fiber, making it an extra healthy snack you can enjoy. Be sure to check the Nutrition Facts label as some may contain more butter than others.

15. Bagel integral

Make sure the bagel is small, then top it with low-fat cream cheese or peanut butter. Or sometimes, to make it a little sweeter, you can add jam to the bagel.

16. Cereal without milk

If at any time you need a quick and easy snack, eat a low-fat cereal but do not add milk (or in any case you can use unsweetened coconut or almond milk). You can eat it in the car, at work, or while watching a movie. Make sure to read the nutrition label to choose an option that is within your diet parameters.

17. Pita bread and hummus

Whole wheat pita bread is a great low-fat snack that is very tasty on its own but even better when paired with hummus.

18. Quesadillas made from whole wheat tortillas

In this case also make sure to use low-fat cheese. This snack can be made ahead of time, cut up, and stored to reheat later. Making them ahead of time gives you the option of eating just a piece or two at a time as a healthy snack.

19. Cottage cheese

This is a good snack to accompany fruit. Often times, the cottage cheese is topped with peaches, but you can eat whatever fruit you like. Of course, you can also eat the cottage cheese on its own.

20. Frozen grapes

While this fruit has already been mentioned, frozen grapes deserve an out-of-the-way mention. When frozen, grapes have a texture similar to ice cream, and you are likely to eat them more slowly than you would eat regular grapes. This makes them the perfect snack for when you want something healthy that will last a long time.

21. Puffed rice or quinoa toast

This can be a very satisfying option. You can put a little peanut butter on top, a little avocado, ham, honey, in short, a great variety of things or simply enjoy this crunchy toast without anything, feeling the crunchy sound every time you eat it.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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