100-Calorie Snacks You Actually Want to Eat

Whether enjoyed after work, at a party, or during a commercial break, these satisfying treats are guilt-free.

Avocado-Yogurt Dip with Cumin
Heart-healthy guacamole is delicious, but if you want a spin on the same-old same-old, pull out this little overachiever. The yogurt gives it a light, fluffy texture, while cumin adds a bit of zing. Dive in with some sliced bell peppers and come up from this snack saying, "Yum!"


Ingredients

• 3/4  cup  plain fat-free yogurt
• 1/2  cup  finely chopped red onion
• 3  tablespoons  chopped fresh cilantro
• 1  tablespoon  finely chopped seeded jalapeño pepper
• 2  tablespoons  fresh lime juice
• 1  tablespoon  ground cumin
• 1/2  teaspoon  salt
• 3  ripe peeled avocados, seeded and coarsely chopped
• 1  garlic clove, minced

Preparation

Place all the ingredients in a food processor or blender, and process until smooth.

Nutritional Information

Calories:

70 (76% from fat)

Fat:

5.9g (sat 0.9g,mono 3.6g,poly 0.7g)

Protein:

1.3g

Carbohydrate:

4.6g

Fiber:

2g

Cholesterol:

0.0mg

Iron:

0.4mg

Sodium:

83mg

Calcium:

21mg

Mini Frittatas with Ham and Cheese

Make the frittatas ahead and keep on hand for a protein-packed mid-morning snack.

Ingredients

• Cooking spray
• 1/2  cup  finely chopped onion
• 2/3  cup  chopped reduced-fat ham (about 2 ounces)
• 1/3  cup  (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
• 2  tablespoons  chopped fresh chives
• 1/8  teaspoon  dried thyme
• 1/8  teaspoon  black pepper
• 4  large egg whites
• 1  large egg

Preparation

Preheat oven to 350°.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.

Nutritional Information

Calories:

39 (30% from fat)

Fat:

1.3g (sat 0.5g,mono 0.2g,poly 0.1g)

Protein:

4.4g

Carbohydrate:

2.3g

Fiber:

0.4g

Cholesterol:

32mg

Iron:

0.2mg

Sodium:

121mg

Calcium:

80mg

Chunky Tomato-Fruit Gazpacho

Get two servings of fruit with a bowl of this sweet-and-savory gazpacho. Colorful and fresh, it's tasty as the starter to a casual meal, or as an afternoon snack when you're in the mood to treat yourself.

Ingredients

• 2  cups  finely chopped tomatoes (about 3/4 pound)
• 2  cups  finely diced honeydew melon (about 3/4 pound)
• 2  cups  finely diced cantaloupe (about 3/4 pound)
• 1  cup  finely diced mango (about 1 medium)
• 1  cup  finely diced seeded peeled cucumber (about 1 medium)
• 1  cup  finely diced nectarines (about 3 medium)
• 1  cup  fresh orange juice (about 4 oranges)
• 1/2  cup  finely chopped Vidalia or other sweet onion
• 1/4  cup  chopped fresh basil
• 3  tablespoons  chopped fresh mint
• 3  tablespoons  fresh lemon juice
• 1  teaspoon  sugar
• 1/2  teaspoon  salt
• 1  jalapeño pepper, seeded and finely chopped

Preparation

Combine all ingredients in a large bowl. Cover and chill at least 2 hours.

Nutritional Information

Calories:

95 (5% from fat)

Fat:

0.5g (sat 0.1g,mono 0.1g,poly 0.2g)

Protein:

2.1g

Carbohydrate:

23g

Fiber:

2.8g

Cholesterol:

0.0mg

Iron:

0.9mg

Sodium:

189mg

Calcium:

33mg

Molasses Cookies

This big, soft cookie doesn't taste light at all. To avoid the temptation of a whole plate of cookies beckoning to be eaten, freeze the dough after forming into balls, so that a freshly-baked snack can be on hand whenever the mood strikes.

Ingredients

• 1  cup  packed brown sugar
• 1/2  cup  vegetable shortening
• 1/2  cup  molasses
• 1  large egg
• 2 1/4  cups  all-purpose flour (about 10 ounces)
• 2  teaspoons  baking soda
• 1  teaspoon  ground cinnamon
• 1/2  teaspoon  ground cloves
• 1/2  teaspoon  ground ginger
• 1/4  teaspoon  salt
• 1/2  cup  water
• 1/4  cup  granulated sugar
• Cooking spray

Preparation

Combine brown sugar and shortening in a large bowl; beat with a mixer at medium speed until light and fluffy. Add molasses and egg; beat well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt), stirring with a whisk. Add flour mixture to sugar mixture; beat at low speed just until blended. Cover and freeze 1 hour.

Preheat oven to 375°.

Place water in a small bowl. Place granulated sugar in another small bowl. Lightly coat hands with cooking spray. Shape dough into 1-inch balls. Dip one side of each ball in water; dip wet side in sugar. Place balls, sugar side up, 1 inch apart, on baking sheets coated with cooking spray. Bake at 375° for 8 minutes. Remove from pans; cool on wire racks.

Nutritional Information

Calories:

66 (27% from fat)

Fat:

2g (sat 0.5g,mono 0.7g,poly 0.5g)

Protein:

0.7g

Carbohydrate:

11.8g

Fiber:

0.2g

Cholesterol:

4mg

Iron:

0.5mg

Sodium:

67mg

Calcium:

12mg

Raspberry Frozen Yogurt

Experiment with other berries like blueberries and strawberries for a refreshing, low-calorie, calcium-rich treat.

Ingredients

• 2  cups  vanilla low-fat yogurt
• 1/2  cup  whole milk
• 1/4  cup  sugar
• 1  (10-ounce) package frozen raspberries in light syrup, thawed
• Fresh raspberries (optional)

Preparation

Combine first 3 ingredients in a large bowl; stir until sugar dissolves.

Place thawed raspberries in a blender; process until smooth. Strain puree through a fine sieve over a bowl. Discard seeds. Add puree to yogurt mixture.

Pour raspberry mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with fresh raspberries, if desired.

Nutritional Information

Calories:

100 (12% from fat)

Fat:

1.3g (sat 0.8g,mono 0.3g,poly 0.1g)

Protein:

3.8g

Carbohydrate:

18.6g

Fiber:

0.5g

Cholesterol:

5mg

Iron:

0.2mg

Sodium:

47mg

Calcium:

124mg