Snacks that can help the fat-burning process, or fat oxidation, have the right balance of nutrients—specifically, protein, fiber, and healthy fats—and sufficient calories to give you energy and possibly aid in weight loss. Foods that can help you lose fat include but are not limited to avocados, nuts, and fatty fish.

Protein-rich foods help you feel full longer than other macronutrients, which can help you maintain a healthy weight and lean body mass. Fiber helps improve digestion and metabolism. Eating the right fats from nuts, seeds, and oils can help make you feel full, especially with mindful eating practices. Snacks that combine these nutrients can help you burn fat and lose weight.

“When done right, [snacking] keeps your energy levels up and gives you more opportunities to get in all your nutritional needs,” Susan Bowerman, RD, senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition, told Health. 

The term “fat-burning” refers to the process where fat is broken down to produce energy. No food can literally “burn fat” away. However, some foods have been shown to support fat loss by increasing energy expenditure, fat oxidation, and thermogenesis, or the metabolic process where your body burns calories to produce energy.

Certain nutrients, like protein, fiber, and healthy fats, can help you feel full more than others, possibly aiding in fat loss.

Bowerman suggested snacks around 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 22 ideas for healthy snacks to try out.

“Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying,” said Bowerman. “Unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours.”

One pick for a protein-fruit pairing is a large apple and one cup of skim milk. Apples may help lower your risk of heart disease and aid in digestion. Skim milk is low in calories and high in protein.

Estimated nutrients provided in one serving include:

• Protein: 10 grams
• Fiber: 5 grams 
• Calories: 200

Try another fruit-and-dairy combination if you’re craving something rich, creamy, and a bit savory. Remove the pit from half an avocado, and fill the space with two ounces (approximately 4 tablespoons) of 1% cottage cheese.

Cottage cheese is high in the protein casein, which can help with muscle recovery. Avocados contain healthy fats and can help in weight loss and weight maintenance.

The estimated nutrients provided in one serving are:

• Protein: 9 grams
• Fiber: 7 grams 
• Calories: 200

If you don’t want to incorporate dairy into every snack, a can of tuna (packaged in water) is another excellent source of lean protein, plus healthy omega-3 fatty acids. Regularly eating tuna and other seafood may aid in weight loss. Eating whole grains can also help you maintain a healthy weight.

Three ounces of light tuna and six whole-wheat crackers will provide approximately the following nutrients:

• Protein: 20 grams
• Fiber: 3 grams 
• Calories: 200

You can put this tasty shrimp stack treat together quickly with pre-cooked shrimp. With Greek yogurt and avocado, it’s a protein powerhouse. Shrimp is also high in zinc and vitamin E, which support your immune system health.

To make a shrimp stack, mix and pile the following ingredients on top of rye flatbread:

• Avocado
• Cracked black pepper
• Greek yogurt
• Jalapeño sauce
• Lime juice
• Parsley
• Pre-cooked shrimp

The estimated nutrients provided in one serving are:

• Protein: 9 grams
• Fiber: 4 grams 
• Calories: 129

This healthy snack recipe calls for protein powder and low-fat plain yogurt. You can also swap in Greek yogurt or dairy-free yogurt to add even more protein if you do not consume milk products. Frozen berries add fiber, and honey provides sweetness.

Blend the following ingredients for a delicious berry smoothie:

• Frozen mixed berries (strawberries, blueberries, raspberries, or blackberries) (3.5 ounces)
• Honey
• Plain low-fat Greek yogurt (one 5-ounce cup)
• Unsweetened protein powder (20 grams)
• Water

The estimated nutrients provided in one serving include the following:

• Protein: 28 grams
• Fiber: 6.9 grams 
• Calories: 228-248

Part-skim ricotta cheese is rich in protein, and pears are a good source of fiber and vitamin C. Cut up and dip one medium pear in 2.5 ounces of part-skim ricotta cheese. With a teaspoon of ground cinnamon, they make a delicious, healthy snack for any time of day. Cinnamon has several health benefits, including decreasing inflammation and reducing cancer risk.

The estimated nutrients provided in one serving include the following:

• Protein: 8 grams
• Fiber: 5 grams 
• Calories: 170

This recipe is often touted as a main course, but it’s so light on calories that it can also serve as a mid-day healthy snack. Tofu contains a lot of protein and some healthy fat, too. Miso has been shown to help prevent intestinal inflammation. Sesame seeds are small and pack a ton of fiber.

In addition to a quarter block of extra-firm tofu, you’ll need the following ingredients:

• Baby bok choy
• Crushed red pepper
• Grated ginger
• Honey
• Low-sodium soy sauce
• Miso paste
• Rice-wine vinegar
• Sesame oil
• Sesame seeds

The estimated nutrients provided in one serving include the following:

• Protein: 14 grams
• Fiber: 3 grams 
• Calories: 164

You can have smaller portions of your meals as snacks. 

“Oftentimes, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich or a plate of leftovers put together from dinner the night before,” noted Bowerman.

Make this chicken and vegetable pita and split it in half for two snacks throughout the day. Eating chicken can help you lose or maintain weight because it has a lot of protein and not too many calories in one typical serving. Most vegetables are low in calories and high in nutrients.

You’ll need the following ingredients: 

• Baby spinach
• 3.5-ounce servicing of cooked skinless, boneless chicken
• Low-fat Italian vinaigrette
• Sliced red bell pepper
• Whole-grain pita

The estimated nutrients provided in one serving include the following:

• Protein: 22.5 grams
• Fiber: 3 grams 
• Calories: 200

Walnuts are rich in melatonin, polyphenols, folate, and vitamin E, all of which support mental health. Eating walnuts may also promote weight and fat loss.

The ingredients you’ll need to make this tasty treat include the following: 

• 100 grams of chopped walnuts
• Low-fat cottage cheese
• Small pear
• Toasted sourdough bread

The estimated nutrients provided in one serving include the following:

• Protein: 14.6 grams
• Fiber: 2.5 grams 
• Calories: 200

Salads can make a great healthy snack. The lentils in this salad are full of protein and fiber, which can help with weight management. 

Keep in mind: This recipe makes six servings, so wait to add the vinaigrette until serving if you’re not eating the whole thing.

You’ll need the following ingredients to whip up this salad: 

• Balsamic vinegar
• Bay leaves
• Capers
• Celery
• Cherry tomatoes
• Extra-virgin olive oil
• Flat-leaf parsley
• Fresh chives
• Garlic clove
• Green or brown lentils
• Red onion
• Salt
• Watercress

Nutrients provided in one serving include the following:

• Protein: 11 grams
• Fiber: 8 grams 
• Calories: 200

These tostadas are a fast and healthy mini-meal. You only need a few ingredients: mushrooms, zucchini, red bell peppers, and black beans, placed on top of corn tortillas. You can also add tomato salsa for more flavor without fat.

Black beans are packed with protein and fiber, keeping you full and energized throughout the day. They may also help lower your risk of cardiovascular disease.

Estimated nutrients provided in one serving include the following:

• Protein: 13 grams
• Fiber: 10.5 grams 
• Calories: 200

Asparagus is fiber-rich, and research shows it may help with weight loss, prevent urinary tract infections (UTIs), and improve mood. Eggs pack plenty of protein, which can help with weight management. No wonder this classic combination goes so well together. All you need to do is pair 15 asparagus spears, cooked or raw, with one hard-boiled egg.

Estimated nutrients provided in one serving include the following:

• Protein: 11 grams
• Fiber: 5 grams 
• Calories: 126

A calorie-free beverage doesn’t qualify as a filling snack. Still, this tasty drink may hit the spot if you find yourself scouting the kitchen just because you’re bored rather than hungry. You can also pair it with a snack that is high in fiber and protein.

Green tea is a healthy, tasty way to stay hydrated throughout the day. According to Bowerman, research on green tea for weight loss has been inconclusive, but “drinking water and tea is a good way to keep all of your body’s processes, including your metabolism, running smoothly and efficiently.”

Another way to sip healthy green tea is in a smoothie. Pair this sweet and spicy drink with a few ounces of lean protein on the side for a complete snack.

Add cayenne pepper, which may help you feel full and improve your metabolism. In addition to green tea and cayenne pepper, you’ll need the following ingredients: 

• Agave nectar
• One 8-ounce container of fat-free plain yogurt
• Ice cubes
• Lemon
• Small pear

The estimated nutrients provided in one serving include the following:

• Protein: 11 grams
• Fiber: 3 grams 
• Calories: 82

To add some flavor to zucchini, top it with tangy goat cheese and savory sun-dried tomatoes. This colorful creation makes for a festive appetizer or a delicious bite-sized snack. 

Thanks to the zucchini base, these rounds are loaded with the following nutrients:

• Vitamin A
• Magnesium
• Zinc
• Calcium
• Protein

Plus, the sun-dried tomato adds vitamins, iron, and antioxidants. Goat cheese adds a boost of protein to keep you feeling full and satisfied for longer.

Three zucchini rounds have about 86 calories in total. You’ll need the following ingredients to create this snack:

• Extra-virgin olive oil
• Fresh chives
• Goat cheese (1 ounce)
• Ground black pepper
• Salt
• Sun-dried tomatoes
• 3 zucchinis

The estimated nutrients provided in one serving include the following:

• Protein: 7.64 grams
• Fiber: 2.4 grams 
• Calories: 160

This gourmet treat is an excellent balanced, satisfying snack. The pumpernickel toast lends fiber to help keep you feeling full until your next meal. 

At the same time, the salmon boasts high levels of the following nutrients:

• Omega-3 fatty acids
• Protein
• B vitamins
• Potassium
• Selenium

These tasty toasts include a horseradish spread for just the right flavor kick. They take less than 10 minutes to make, and each serving is relatively low in calories.

You’ll need the following ingredients to whip up this tasty snack:

• Capers
• Fresh dill
• Horseradish
• Lemon
• One slice of pumpernickel bread
• A tablespoon of mayonnaise
• 3 ounces of smoked salmon

The estimated nutrients provided in one serving include the following:

• Protein: 15.6 grams
• Fiber: 2.4 grams 
• Calories: 167

Make a big batch of this soup, and have a cup each day as a snack. Carrots are rich in fiber and water, which may help with weight loss management. They’re also rich in vitamin A, which may reduce the risk of heart attacks, protect vision, and lower your risk of certain cancers.

Ginger may help quell nausea and even protect against certain cancers.

The ingredients you’ll need to make this soup include the following:

• 6-7 large carrots
• 3 garlic cloves
• Grated ginger (2 tablespoons)
• Rice-wine vinegar (2 tablespoons)
• Sesame seeds
• Sesame oil (2 tablespoons)
• Water (4 cups)

The estimated nutrients provided in one serving include the following:

• Protein: .94 grams
• Fiber: 7 grams 
• Calories: 100

One cup of edamame or boiled soybeans is a perfect snack. Serve hot or cold, season with salt, and enjoy. Edamame is full of fiber, water, and protein, which can help you feel full for longer.

You can also try roasting edamame. It simply involves tossing the bean with salt, pepper, and olive oil and baking it in the oven for about an hour.

Estimated nutrients provided in one serving include the following:

• Protein: 17 grams
• Fiber: 8 grams 
• Calories: 189

Using edamame instead of avocados in guacamole gives you 12 grams of protein. Extra-virgin olive oil is full of heart-healthy fats and may help you lose fat. Toss a dash of lime juice and jalapeño for a spicy snack. 

You can replace the pita chips and scoop up this dip with carrot or celery sticks if you want to lower your calorie intake.

You’ll need the following ingredients to make this guacamole alternative:

• Chili powder
• Cilantro
• 100 grams of frozen edamame
• Jalapeño
• Limes
• Olive oil
• Red onion
• Roasted red pepper
• Parsley
• 1 ounce of pita chips 
• Yellow bell pepper

Estimated nutrients provided in one serving include the following:

• Protein: 12 grams
• Fiber: 8 grams 
• Calories: 318

Dips and spreads can be a wonderful addition to a plate of whole wheat crackers, pita chips, or raw vegetables. Try one of these for a healthy snack or meal to keep you full for longer.

Roasted Garlic and Edamame Dip

Edamame is a great protein- and fiber-rich ingredient in this creamy dip. Research suggests garlic may help reduce waist circumference. To make this dip, you’ll need:

• Extra-virgin olive oil
• Fresh cilantro
• 100 grams of frozen shelled edamame
• Garlic
• Ground cumin
• Lemon juice
• 1 tablespoon of reduced-fat sour cream
• Salt
• Water

Estimated nutrients provided in one serving include the following:

• Protein: 11.9 grams
• Fiber: 6 grams 
• Calories: 162

Sunflower Lentil Spread With Pita Bread

Lentils are a good source of fiber and iron, an essential nutrient some people lack. Sunflower seeds contain fiber, healthy fat, and protein and may aid in weight management.

This savory lentil spread comprises:

• Celery stalk
• Fresh parsley
• Lemon juice
• Half a cup of lentils
• One small pitas
• Salt
• Scallion
• Sunflower seeds

Estimated nutrients provided in one serving include the following:

• Protein: 11 grams
• Fiber: 10 grams 
• Calories: 210

Cauliflower With White Bean Dip

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with vegetables when hunger strikes. Pair a quarter-cup serving with two cups of raw, chopped cauliflower. 

Cauliflower is high in fiber and low in calories, making it a perfect vegetable to eat for potential weight loss.

You’ll need:

• 100 grams of cannellini beans or other white beans
• Extra-virgin olive oil
• Fresh flat-leaf parsley leaves for garnish
• Lemon juice
• Pepper
• Salt
• Whole garlic heads

Estimated nutrients provided in one serving include the following:

• Protein: 11 grams
• Fiber: 8 grams 
• Calories: 199

No food can literally “burn” fat away. However, foods high in fiber, protein, and healthy fats can help you feel fuller, more energized, and help with weight management. Certain foods may help keep your body’s processes, including your metabolism and ability to burn fat, working smoothly.

Healthy snacks consist of protein, fiber, and healthy fats. You can create snacks like edamame “guacamole,” carrot-ginger soup, veggie tostada, and more to help you lose weight and fat. You can also eat smaller portions of your meals as snacks. Talk to a trusted healthcare provider before starting a weight loss journey. They can help you create a diet plan that helps you lose weight and still get enough nutrients.