Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience.Generate Key TakeawaysWhen you’re trying to eat healthier, one of the first things you probably do is start cutting back on portion sizes. But let’s be real—some days, dainty little servings just don’t cut it. Whether you're extra hungry, bored, or just craving something satisfying to munch on, it's nice to know that there are healthy foods you can eat in generous amounts without sabotaging your goals.
Here are nine (plus a few bonus!) nutritious, low-calorie foods you can feel good about piling on your plate—or grabbing by the handful—when hunger strikes.
1. Raw Veggies (Your Anytime Snack MVP)
There’s a reason raw veggies have been a diet staple since you were a kid. They’re super low in calories, high in water, and packed with vitamins, minerals, and fiber that keep you feeling full and energized. Plus, they’re easy to prep, portable, and endlessly customizable.
AdvertisementAdvertisement#«R45ekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R85ekkr8lb2m7nfblbH1» iframeMy favorites include:
Carrots (see 15 amazing health benefits of carrots!)
Celery (give celery juice a try!)
Cucumber slices
Bell peppers
Cherry tomatoes
Sugar snap peas
Jicama sticks
Radishes
Want to dip? Skip the heavy ranch and opt for a dollop of healthy homemade hummus, tzatziki, or my creamy cottage cheese ranch dip! Even better—make your own with clean, whole ingredients.
Pro tip: Keep pre-cut veggies in the fridge so you're always snack-ready. Store them in a clear container to make them more enticing.
2. Roasted or Stir-Fried Veggie Medleys
Craving something warm and satisfying, especially at dinner? Bulk up your plate with roasted or stir-fried veggies. Roasting brings out their natural sweetness, while stir-frying (with minimal oil) creates texture and flavor that’s anything but boring.
AdvertisementAdvertisement#«R4cekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R8cekkr8lb2m7nfblbH1» iframeTop veggies for these methods:
Cauliflower (try my roasted cauliflower steak recipe!)
Broccoli
Brussels sprouts
Zucchini
Mushrooms
Red onions
Asparagus
Toss with olive or avocado oil, sprinkle on some garlic powder, turmeric, or cumin, and roast at 400°F for 25-30 minutes. Or stir-fry on medium-high heat with just a splash of sesame oil and a touch of coconut aminos for a delicious umami twist.
Bonus: These veggies are so satisfying that you’ll naturally eat fewer carbs and heavy proteins, which helps with digestion and energy levels.
3. Spaghetti Squash (The Pasta Pretender That Wins Hearts)
Craving comfort food without the carb crash? Enter spaghetti squash.
This low-calorie, fiber-filled veggie transforms into noodle-like strands once roasted. It makes a fantastic base for marinara, pesto, or even a light lemon-garlic sauce. A whole cup of cooked spaghetti squash has only about 40 calories and 2 grams of fiber—compare that to pasta’s 200+ calories per cup.
AdvertisementAdvertisement#«R4kekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R8kekkr8lb2m7nfblbH1» iframeSimple prep: Slice in half, scoop out seeds, drizzle with olive oil, roast at 375°F for 35–45 minutes, and fluff with a fork. Voilà—instant healthy pasta night.
4. Zucchini Noodles (aka “Zoodles”)
If spaghetti squash isn’t your thing, give spiralized zucchini a try. “Zoodles” are low in calories and carbs, yet high in water and fiber—helping you stay full longer without the post-meal sluggishness of traditional pasta.
Two cups of cooked zoodles clock in at just 66 calories and 12 grams of carbs (compared to 480 calories and 90 grams of carbs for traditional pasta). That’s a huge difference.
Add grilled chicken, turkey meatballs, or a sprinkle of nutritional yeast and you’ve got a meal that feels indulgent—but isn’t.
5. Veggie-Stuffed Egg White Omelets
When fruit or a smoothie just doesn’t cut it for breakfast—or you need a solid mid-day meal—try an egg white omelet packed with veggies. You can eat a pretty large portion and still stay within your healthy eating goals.
AdvertisementAdvertisement#«R4tekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R8tekkr8lb2m7nfblbH1» iframeFill your omelet with:
Spinach
Mushrooms
Tomatoes
Onions
Peppers
Zucchini
Top with a little salsa or avocado for added flavor. If you’re missing the cheese, try a sprinkle of goat cheese or feta—just a touch goes a long way.
Why egg whites? They’re high in protein but lower in calories and fat than whole eggs. You’ll stay full longer without that heavy feeling.
Try my microwave omelet in a mug recipe!
6. Broth-Based Soups (Especially Veggie-Loaded Ones)
Soups are a sneaky way to get full fast—thanks to their high water content—without packing on the calories. The key is to choose broth-based soups and skip the creamy ones.
Make a big batch with:
Low-sodium vegetable or bone broth
Lentils, black beans, or chickpeas
Cabbage, kale, spinach
Carrots, celery, zucchini
AdvertisementAdvertisement#«R57ekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R97ekkr8lb2m7nfblbH1» iframeAdd herbs and spices like turmeric, garlic, ginger, and thyme to make it even more healing and anti-inflammatory.
Try this combo: Lentil + kale + tomato + garlic + cumin. Hearty, warming, and packed with fiber and plant-based protein.
Here are a few of my favorite healthy soup recipes to try:
Roasted Sweet Potato Soup
Golden Turmeric Chicken Soup
Tuscan Tomato Soup
7. Popcorn (Yes, Really!)
Believe it or not, popcorn can be a totally healthy snack—when it’s not drenched in butter or artificial flavorings.
Popcorn is a whole grain and contains fiber, which helps keep you full. You can eat three cups of air-popped popcorn for only around 90–100 calories. That’s a lot of munching power!
AdvertisementAdvertisement#«R5fekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R9fekkr8lb2m7nfblbH1» iframeSkip the microwavable kind and make your own on the stove with a touch of olive or avocado oil. Spice it up with nutritional yeast, cinnamon, smoked paprika, or even a dash of cayenne.
8. Fresh Berries & Water-Rich Fruits
While fruit contains natural sugars, many types are high in water and fiber, making them a smart snack—especially if you’re craving something sweet.
Top picks include:
Strawberries
Raspberries
Blackberries
Watermelon
Cantaloupe
Kiwi
Grapefruit
These fruits are low in calories, hydrating, and bursting with antioxidants. Try them with a handful of nuts or a dollop of plain Greek yogurt for a balanced snack.
9. Chia Pudding or Overnight Oats
These may not be “all day munch” foods in the classic sense, but when you're hungry for something creamy and comforting, chia pudding is a satisfying, high-fiber, omega-3-rich option. It digests slowly, helping you stay full longer.
AdvertisementAdvertisement#«R5oekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R9oekkr8lb2m7nfblbH1» iframeBasic chia pudding recipe:
3 tbsp chia seeds
1 cup unsweetened almond or oat milk
½ tsp vanilla extract
Cinnamon to taste
Let sit overnight in the fridge
Top with berries, cacao nibs, or a spoonful of almond butter.
Same goes for overnight oats—just go easy on the sweeteners and focus on whole, real ingredients.
Here are a few of my favorite recipes to get started:
Vanilla Chia Seed Pudding
Chocolate Chia Seed Pudding
Vanilla Overnight Oats with Raspberries
Bonus: Seaweed Snacks & Pickled Veggies
If you love salty snacks, try roasted seaweed or fermented foods like pickles or kimchi. They’re super low in calories and rich in minerals and gut-friendly probiotics.
AdvertisementAdvertisement#«R61ekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«Ra1ekkr8lb2m7nfblbH1» iframeSeaweed contains iodine, which supports thyroid health, and has that satisfying crunch factor. Just watch the sodium and added oils in flavored varieties.
Eating healthy doesn’t mean you have to go hungry. The real trick is choosing foods that are high in water, fiber, and volume—and low in added sugars and unhealthy fats. These snacks and meals are perfect for those days when you're extra hungry or just want to feel satisfied without the guilt.
So go ahead—pile your plate high. Your body (and your taste buds) will thank you.
Yahoo CreatorChris FreytagCreator of Get Healthy UChris Freytag has been teaching, training, writing books & speaking on the subject of health & fitness for the last 35 years. Chris is a certified GFI, PT & Health Coach focused on midlife women.
