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Weight Management
Weight Management

20 Healthy Sweet Snacks for Weight Loss

Danielle Matthies, RD, LD, CD
Medical Reviewer: 
Danielle Matthies, RD, LD, CD
|
Author: 
Julia Zakrzewski, RD
Published:
April 11, 2024
6
min read

Table of Contents

What Are the Best Snacks for Weight Loss?
20 Healthy Sweet Snacks for Weight Loss
Takeaway
How a Dietitian Can Help
Weight Management

Key Takeaways

  • If you’re trying to lose weight, it’s recommended that you follow a sustainable meal plan, which can accommodate some sweet treats. 
  • Protein bars, low-sugar smoothies, fruit and nut mixes are some sweet snacks you can enjoy while trying to lose weight. 
  • Consider working with a dietitian specializing in weight management for personalized guidance and meal plans. 

Weight loss plans can include snacks.

Snacks help people stay full between meals, meet their nutrient goals, and feel energized throughout the day. 

Including snacks can also make it easier to satisfy hunger cues (your body’s way of telling you it needs more food) with foods that align with your weight loss plan.

This also reduces the chances of overeating later on, which could contribute to unwanted weight gain. 

Keep reading to discover 20 sweet snacks for weight loss you can pick up at your local store, and learn why working with a registered dietitian can yield more significant results.

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What Are the Best Snacks for Weight Loss?

Snacks for weight loss should have satiating nutrients like protein, fiber, and healthy fats.

They should also contain ingredients and flavors that make you feel excited to eat. 

Sweet treats can fit into a nutritious weight loss plan.

An occasional cookie is OK, but try to choose naturally sweet foods more often, such as fruits and baked starchy vegetables like sweet potatoes.

These foods contain other essential nutrients and are more nutritionally balanced.

If you’re feeling guilty or unsure about eating sweets while trying to lose weight, consider speaking with a dietitian to learn how to address these concerns. 

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

20 Healthy Sweet Snacks for Weight Loss

Ready for some mouth-watering snacks you can find at the store? Below are 20 dietitian-approved sweet treats that can align with your weight loss meal plan and enhance joyful eating. 

1. Kind Dark Chocolate Cherry Cashew Bar 

This bar has 4g of protein per serving and 6g of fiber. It’s a comforting, sweet, crunchy bar that pairs perfectly with a mid-afternoon tea or coffee.

This product is also gluten-free and kosher. 

2. Kind Chocolate Nut Protein Bar 

If you like the Kind product line but want something with more protein, try its chocolate nut protein bar.

It offers 12g of protein per serving, 5g of fiber, and is gluten-free and kosher.  

3. Greek Yogurt 

Greek yogurt has more protein than other yogurts, making it a filling snack. 

Flavored yogurts can be high in added sugar, but if a vanilla or fruit-based yogurt is the only sweet treat you plan to eat that day, you can probably include it in your meal plan.

If you prefer to satisfy your sweet tooth with something else, or if you’re trying to manage your blood sugars, choose plain Greek yogurt instead and decorate it with cinnamon, nuts, and fresh or frozen fruits.  

The CDC recommends choosing lower-fat dairy products, but your doctor can tell you what milk-fat percentage is best for you (e.g., 1%, 2%, etc.).

4. Rind Skin-On Dried Fruit 

Dried fruit has a longer shelf life than fresh options, and it’s so easy to store in your car, bag, or office.

They’re also low in calories and should fit into your weight-loss meal plan.  

RIND keeps the peel on their dried fruits, adding some fiber (their Straw-Peary mix ½ cup offers 5g) to their products.

To make this a more balanced snack, pair it with nuts or add dried fruits to plain Greek yogurt. 

5. That’s It Fruit Bars 

These fruit bars contain apples and blueberries—and that’s it.

They’re great when you crave something sweet (and they offer 4g of fiber per serving) and don’t have much time to eat. 

However, they aren’t incredibly filling on their own, and you might feel more satisfied if you pair them with a protein-rich food, like a hard-boiled egg. 

6. Good Culture Cottage Cheese

Cottage cheese is a high-protein dairy product often used in sweet and savory recipes.

‍Good Culture products are conveniently packaged in single-serve portions (similar to an individual yogurt cup) and are a great snack choice.

They also contain live bacterial cultures, which may benefit gut health. 

7. Trail Mix 

Most grocery stores offer premade trail mix, which is convenient but more expensive than if you made it home.

Try choosing unsalted mixes whenever possible because many people already get enough sodium from other dietary sources. 

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8. Nut Butter with Fruit 

Nut butter is a convenient way to eat nuts, and there are endless varieties to choose from (almond, peanut, cashew, etc.) 

Consider buying a jar and leaving it at work.

It pairs perfectly with fresh apple slices or whole-grain crackers if you’re craving something sweet and savory that day. 

9. Frozen Greek Yogurt Bar by Clio 

These tasty zero-sugar frozen bars are low in added sugars and contain 9g of protein per serving. They come in vanilla, strawberry, or chocolate and can be a great option on a hot day.  

10. Tru Fru Frozen Bananas with Chocolate and Peanut Butter

Tru Fru has a line of chocolate-covered frozen fruits. 

Their peanut butter banana product has 3g of protein from the nuts, a classic flavor combination. 

It’s a light, refreshing snack that will satisfy your sweet tooth and help you stay on track with your weight loss meal plan. 

11. Larabar Blueberry Muffin Bar

Larabars have been in the snack scene since 2000 and have strived to create convenient, nutritious bars with simple ingredients. 

Their blueberry muffin bar contains 3g of fiber and 3g of protein per serving.

Larabar products are easy to find, made with high-quality ingredients, and come in various delicious flavors.

12. Nature Valley Protein Granola

Nature Valley adds soy protein to its honey-oat-flavored granola; a half-cup serving has 11g of protein. 

Many granola products contain added sugar, but enjoying these sweet snacks in moderation can help them fit into your weight loss plan. Serve it over high-protein plain Greek yogurt for a balanced treat. 

13. Strawberry Spoonable Smoothies by Sweet Nothings

A store-bought smoothie can be a convenient snack, and Sweet Nothings has loaded its individual frozen smoothies with nutritious strawberries, bananas, cashews, chia seeds, flax seeds, and dates. 

It has an ice cream texture, and each serving has 2g of protein. You could enhance the store-bought snack by adding nuts or some high-protein granola. 

14. Good to Go Double Chocolate Brownies 

Chocolate lovers, this snack is for you.

‍Good to Go has made a protein-rich brownie-like bar that people love.

Two brownies offer 8g of fiber, 5g of protein, and just 1g of sugar.

The convenient packaging means you can  take them anywhere. 

15. RXBar Protein Bars

The mixed berry protein bar has distinct pink packaging that’s easy to spot on shelves.

It contains strawberries, cranberries, raspberries, cashews, almonds, and egg whites and offers 12g of protein and 5g of fiber per bar. 

16. Simple Elizabeth Oats Pack 

Craving something warm for a snack? Simple Elizabeth makes cups of oatmeal you can quickly heat in the microwave.

They carry a variety of flavors, like apple cinnamon pecan and blueberry walnut.

The nutritional values are slightly different between products, but they average 6g of fiber per cup and 7g of protein (not accounting for milk.) 

17. LundenBerg Apple Pie Puffed Rice Cakes 

These crunchy rice cakes taste just like apple pie sprinkled with cinnamon.

They’re made from brown rice (a natural whole grain) and offer 2g of fiber and 2g of protein.

Optional: Add light cream cheese or cottage cheese to each cracker for protein and a creamy texture. 

18. Frozen Fruits 

There are so many frozen fruit blends, and there’s usually always one mix on sale.

In summer, adding frozen fruits to your cereal or yogurt can enhance the flavor while keeping you cool.

They’re also usually peeled and ready to eat, so you don’t need to worry about washing and prepping them first. 

19. Whole Grain Cheerios 

Cheerios are a staple and can usually be found in most grocery stores.

They’re made with whole grains, fortified with iron, and a great emergency snack option to keep on hand.

You can add cereal to your yogurt or drink it with milk.

Your dietitian can recommend other cereals to try as well. 

20. Fresh Fruit with Cheese 

Many stores offer trays or plates with fruits and cheeses. 

Fruits are naturally sweet and contain fiber, antioxidants, and other nutrients your body needs to stay healthy.

Pairing fruits with cheese slices will help balance the meal so you stay full longer.

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Takeaway

A modern weight-loss approach suggests following a calorie deficit while making sustainable food choices.

That means finding ways to meet your energy goals while including your favorite foods. 

Our list shows 20 different sweet treats in many grocery stores. 

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed healthcare professional.

They provide comprehensive counseling to help you achieve your weight loss goals. 

During virtual sessions, your dietitian will review your food intake, calculate a target energy goal, and help you build a meal and lifestyle plan tailored to your needs. 

You may not know what to expect if you’ve never met a dietitian. Here are questions to ask: 

  • What are some healthy dinner ideas for weight loss?
  • Why does my weight fluctuate so much?
  • Is tuna good for weight loss? 
  • Will I gain weight if I skip a day of exercising? 

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Frequently Asked Questions

What are good sweet snacks for weight loss?

If you’re on the go, try to find a protein, fruit, and nut bar with low amounts of added sugars.

Popular brands include Larabar, RxBar, and Kind. 

How can I satisfy my sweet tooth while on a diet?

Ditch the belief that you can’t have anything sweet while trying to lose weight.

Modern weight loss guidelines include your favorite foods in moderation.

So, if you’re craving a cookie, enjoy the cookie! If you want to balance the snack, add fruits or vegetables or some light cottage cheese for protein.

A registered dietitian can help you enjoy sweet treats while dieting (without feeling guilty).

What is the most healthy sweet snack?

A nutritious, sweet snack has protein, fiber, and other nutrients like healthy fats.

Your body needs these nutrients to stay healthy and function. 

Top recommendations include baked fruits with a dollop of Greek yogurt and dark chocolate trail mix.

Your dietitian can review more healthy sweet snacks with you. 

‍

References

View all references

Boutelle, K. N., Manzano, M. A., & Eichen, D. M. (2020). Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness. Physiology & Behavior, 224, 113018. 

Morgan-Bathke, M., Baxter, S. D., Halliday, T. M., Lynch, A., Malik, N., Raynor, H. A., Garay, J. L., & Rozga, M. (2023). Weight Management Interventions Provided by a Dietitian for Adults with Overweight or Obesity: An Evidence Analysis Center Systematic Review and Meta-Analysis. Journal of the Academy of Nutrition and Dietetics, 123(11), 1621–1661.e25.

Njike, V. Y., Smith, T. M., Shuval, O., Shuval, K., Edshteyn, I., Kalantari, V., & Yaroch, A. L. (2016). Snack Food, Satiety, and Weight. Advances in Nutrition, 7(5), 866-878.

Tahreem, A., Rakha, A., Rabail, R., Nazir, A., Socol, C. T., Maerescu, C. M., & Aadil, R. M. (2022). Fad Diets: Facts and Fiction. Frontiers in Nutrition, 9.

Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. The Medical Clinics of North America, 102(1), 183.

Dark Chocolate Cherry Cashew Bars | KIND Snacks 

Dark Chocolate Nut Protein Bars | KIND Snacks 

RIND Snacks Dried Fruit, Straw-Peary Blend

Apple and Blueberry Fruit Bars 

Healthy Eating for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity | CDC 

Cottage Cheese - Good Culture 

Cogswell, M. E., Patel, S. M., Yuan, K., Gillespie, C., Juan, W., Curtis, C. J., Vigneault, M., Clapp, J., Roach, P., Moshfegh, A., Ahuja, J., Pehrsson, P., Brookmire, L., & Merritt, R. (2017). Modeled changes in US sodium intake from reducing sodium concentrations of commercially processed and prepared foods to meet voluntary standards established in North America: NHANES. The American Journal of Clinical Nutrition, 106(2), 530-540. 

Vanilla Greek Yogurt Bar - 10 Bar Count | Clio Snacks 

Bananas in Peanut Butter & Dark Chocolate 8 oz - TruFru

Blueberry Muffin 

Sweet Nothings | Organic Strawberry Frozen Smoothie 

Protein Granola Oats n' Honey - Nature Valley Canada EN

Double Chocolate Brownies - GoodTo Go - Canada 

Mixed Berry 

Superfood Oat Cup Variety Pack (5 Ct.) 

Organic Rice Cake Minis - Apple Pie - Products | Lundberg Family Farms 

Original Cheerios | Gluten Free Oat Cereal 

Kim, J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20-31. 

Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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, 
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Arizona
33.352825, -111.789024
San Bernardino
, 
CA
California
34.115784, -117.302399
Columbus
, 
GA
Georgia
27.800583, -97.396378
Hayward
, 
CA
California
37.668819, -122.080795
Milwaukee
, 
WI
Wisconsin
43.038902, -87.906471
Lubbock
, 
TX
Texas
33.576698, -101.855072
Norfolk
, 
VA
Virginia
36.850769, -76.285873
Tulsa
, 
OK
Oklahoma
36.153980, -95.992775
Garland
, 
TX
Texas
32.914341, -96.636559
Fort Lauderdale
, 
FL
Florida
26.124161, -80.143593
Tucson
, 
AZ
Arizona
32.248814, -110.987419
Salt Lake City
, 
UT
Utah
40.760780, -111.891045
Corona
, 
CA
California
33.875670, -117.568840
Madison
, 
WI
Wisconsin
43.073051, -89.401230
Huntsville
, 
AL
Alabama
34.7014286, -86.6597495
Kansas City
, 
MO
Missouri
39.099728, -94.578568
Irvine
, 
CA
California
33.684566, -117.826508
Chula Vista
, 
CA
California
32.640072, -117.084038
Denton
, 
TX
Texas
33.215530, -97.132446
Aurora
, 
IL
Illinois
41.7571701, -88.3147539
Baton Rouge
, 
LA
Louisiana
30.4494155, -91.1869659
Columbus
, 
OH
Ohio
39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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