Eating more vegetables can help you lose weight and, ideally, you should be eating them with every meal and snack. We've rounded up 16 veggie snacks, all approved by dietitians, to make that a little easier. Because how are you supposed to be satisfied with spinach when the potato chips beckon at 3 p.m.? These snacks are tasty, satisfying, and savory to fulfill your cravings and keep your weight loss goals on track.
Regardless of weight loss, veggies are key for your health, said Samantha Presicci, LD, CPT, lead registered dietitian at Snap Kitchen. But they're an especially great choice if you're looking to lose pounds, "because they're rich in fiber (which is satiating and supports good gut health) and they're a lower-calorie, more nutrient-dense option compared to most packaged snacks on the market," Samantha told POPSUGAR. "Especially when paired with a healthy fat, veggies are an awesome way to stay full and satisfied until your next meal."
Grab the carrots and hummus, and let's get started.
1Fresh Vegetables and Dip
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"I always recommend fresh veggies whenever possible, so options like carrots, sliced cucumber, zucchini slices, raw broccoli, and tomatoes," Samantha told POPSUGAR. Pair them with a healthy fat like guacamole or an avocado oil or olive oil-based salad dressing to keep you full. Adrien Paczosa, RD, LD, founder of iLiveWell Nutrition, recommended parsing your fresh veggies into bags or containers during meal prep along with a couple scoops of hummus or yogurt dip. It's "the easiest way to get in some fiber and veggies daily," Adrien said.
Homemade sweet potato fries are "an easy way to add veggies to your diet," said Diana Gariglio-Clelland, a registered dietitian at Balance One Supplements, and sweet potatoes are full of vitamins A and C to boot. Making them yourself helps you avoid the deep-fried versions served at restaurants, which Diana said is great for those looking to lose weight.
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3Edamame
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OK, edamame is technically a legume, not a vegetable, but it's still a nutrient-rich plant-based snack that's great for weight loss. "Just one cup of edamame has 17 grams of protein and eight grams of fiber," said Claire Virga, MS, RDN, of Rooted Wellness. That, plus its unsaturated fat content, "makes it the ideal snack for long-lasting satiety," Claire told POPSUGAR. Jodi Greebel, a registered dietitian at Citrition, recommended heating up some edameme with a pinch of sea salt for extra taste.
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4Persian Cucumbers and Hummus
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"This is such an easy snack, especially to put out before dinner," Jodi told POPSUGAR. The cucumbers are high in water and fiber content and low in calories, making them a good snack to help you lose weight. Plus, she said, the small discs are the perfect scooping size for hummus!
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5Bell Peppers
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Registered dietitian Jackie Elnahar, CEO of TelaDietitian, told POPSUGAR, "My favorite snack is bell peppers: all colors." They're high in water to keep you hydrated and pack a lot of fiber, potassium, folic acid, and vitamins. Jackie recommended dipping them in yogurt dip or hummus "for some extra pizzazz."
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6Jicama Sticks and Guacamole
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This fresh, crunchy snack is a great alternative to chips and guacamole, said registered dietitian Edwina Clark, head of nutrition at Made For. The jicama provides six grams of fiber and less than 50 calories per cup, while guacamole has healthy fats that keep you full. "The trick with guacamole is to portion out a serving before you start dipping," Edwina said. Guacamole has a good amount of calories, but can be filling and good for weight loss in the right amount.
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7Vegetable Smoothies
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An easy way to get in your veggies? Add them to smoothies, said Chicago-based registered dietitian Amanda Baker Lemein, MS, LDN. She likes adding frozen cauliflower rice "to bulk up smoothies without adding too much sugar from fruit," she told POPSUGAR. "This increases the fiber and volume for very few calories, but helps keep you fuller for longer."
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8Celery and Peanut Butter
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This classic pairing is a favorite of registered dietitian Lorraine Chu, MS. The celery gives you a crunchy source of fiber while the peanut butter provides satiating fats. "Pairing foods that are high in protein and fiber will make sure you stay fuller for longer," Lorraine explained.
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9Organic Baby Carrots
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Baby carrots are very versatile, said New York-based dietitian Samina Kalloo, RD. "They can be steamed and eaten as a side dish or dipped into hummus for a more satisfying and nutritionally well-rounded snack," she said. They're sweet, crunchy, and easy to pack for work as a midafternoon snack.
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10Roasted Vegetables
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"I love to snack on oven-roasted vegetables," said registered dietitian-nutritionist Brittany Poulson, "anything from broccoli, cauliflower, and carrots to zucchini, bell peppers, and onions." She roasts up a large batch ahead of time to snack on or serve as a side dish at mealtimes. "The roasting process brings out the natural sweetness in the vegetables, making them a delicious and healthy option," Brittany told POPSUGAR.
