Healthy Swaps for All of Your Junk Food Cravings (2024)

Try cheese crisps.

If you're craving something crunchy, trade snacks with artificial cheese powder for these crispy bites made from 100 percent real Wisconsin cheese. They are low carb, high protein and often come in portioned bags to take the guesswork out of snacking, says Sharon Richter, a registered dietician.

SHOP CHEESE CRISPS

Try fresh salsa.

Though guacamole is good for you in small doses, Amy Shapiro, founder of Real Nutrition, recommends swapping the heavier snack out for fresh salsa if you want to eat more healthfully. And bonus points for swapping raw veggies or for chips.

Try seeded crackers.

Cheese and crackers are hard to pass up. If you want to indulge, sub standard options like bagel chips for more healthful versions, like nutrient-rich seeded crackers. They're full of fiber and heart-healthy fats to keep you satisfied longer, says Shapiro.

SHOP CRACKERS

Try beef jerky.

Organic meats are high in protein and low in carbs, says Shapiro. For a complete snack that's sure to satisfy, pair jerky with some cucumbers or celery.

SHOP JERKY

Try yogurt bark.

Use Greek yogurt to get all the same flavor with limited sugar and no fake ingredients, says Shapiro. Opt for healthy toppings like fruit to add a hint of sweetness and nuts for crunch.

Try kombucha.

This drink is surging in popularity for good reason: It's packed with gut-friendly, immune-boosting probiotics and has a slightly sour effervescence that helps derail your desire to snack on junk, says Sara Siskind, a certified nutritional health counselor.

SHOP KOMBUCHA

Try air-popped popcorn.

"Pretzels are high in sodium and are a refined carbohydrate," says Gillet. "Popcorn is a whole grain, providing filling fiber, and a serving is 4 cups popped." Just don't be tempted to add butter and salt. Instead, Gillet recommends using an olive oil spray to mist your popcorn and sprinkling on a no-salt herb seasoning for flavor.

SHOP OPRAH'S FAVORITE POPCORN SEASONING

Try kale chips.

"Kale is one of the most nutritious foods," says Rosen. Potato chips are high in saturated or trans fats, plus contain high levels of salt. But you can find really tasty kale chips in just about any grocery store that has a healthy food section. Or, you can make your own. "Toss the kale in some olive oil and whatever seasoning you like, line a baking sheet with parchment paper, and bake in your oven at the lowest temperature it will set to," says Rosen. "It should take about 15 to 20 minutes."

SHOP KALE CHIPS

Try dark chocolate-covered almonds.

"Dark chocolate is lower in sugar than milk chocolate and will provide a dose of antioxidants," says Gillett. "Plus, the almonds are rich in fiber and protein which will make it a more satisfying snack." You can find this tasty treat with the nuts in your grocery store, or you can make your own dipped almonds or almond bark. Simply melt chocolate, dip the almonds, and add a sprinkle of sea salt, if desired.

SHOP DARK CHOCOLATE ALMONDS

Try green juice.

Though smoothies do have great nutritional benefits, many include ingredients like yogurt, milk, nut butter, or even sorbet—and these items can all send calorie counts skyrocketing. Juice has the same nutritional benefits—without as much of the bulk. "Juicing squeezes all of the nutrition out of a huge amount of vegetables into a portion that is easily drinkable and a great on-the-go snack," says Jessica Rosen, a certified holistic health coach and co-founder of Raw Generation. Try green juices made from ingredients like kale, spinach, and collards. "They're packed with vitamins, minerals, complete proteins, and will give you an instant boost of energy," says Rosen.

Try plain yogurt with fruit.

"Flavored yogurt is a huge culprit for added sugars," says Meghan Lyle, MPH, RDN, CD and Arivale Coach. "Buy plain, then up the game." In other words, get plain yogurt, then add fruit, nuts, and a lit bit of your own sweetener (like honey or maple syrup). "My favorite combo is 1 or 2 percent fat plain Greek yogurt, mango, walnuts, and chia seeds. The mango is so sweet you don’t even need any honey."

Try hearts of palm.

Though relatively low in calories, many cheese sticks are full of processed ingredients. Instead, fill up on hearts of palm. "It’s a quick and filling snack that’s under 80 calories and mostly fiber," says Ilana Muhlstein, a registered dietician. Eat them whole like string cheese or drain a jar and drizzle balsamic vinegar over them.

Try homemade ice pops.

By doing so, you’ll be cutting back on saturated fat and sugar, while adding fiber, vitamins, and minerals, says Chelsea Amengual, registered dietician and manager of fitness programming and nutrition at Virtual Health Partners. Simply blend up some bananas with low-fat or non-dairy milk, then add spices like cinnamon and vanilla. Pour into ice pop molds and freeze. You can even try adding nut butter or protein powder for extra flavor.

SHOP POP MOLDS

Try baked apples.

"When it comes to slices of pie, they'll run you anywhere from 300 to 600 calories per slice," says Kelli McGrane MS, RD for Lose It!. For a lower calorie option, simply bake apples and top each with one tablespoon of brown sugar, one teaspoon of butter, and a pinch of cinnamon.

Try a homemade parfait.

Muhlstein's go-to dessert is something she calls Almond Joy Wonder Whip. "This recipe works great as a breakfast, snack, or even dessert. They're loaded with protein, fiber, iron, calcium, and vitamin C." To make your own, combine one cup 0 or 2 percent plain Greek yogurt, one tablespoon of unsweetened shredded coconut, one tablespoon of cocoa nibs, two teaspoons of cocoa powder, one teaspoon of vanilla or coconut extract, and stevia (or natural sweetener of your choice) to taste.

Try fruit-infused seltzer.

It's no secret that an overabundance of sugar—and even artificial sweeteners—can harm your health. Swap sweet tea or lemonade for plain sparkling water infused with fresh fruit to hydrate with zero sugar or artificial ingredients, says Emmie Satrazemis, a board-certified sports nutritionist, registered dietitian, and nutrition director at Trifecta.

Try golden milk.

"Coffee shop lattes could be laden with excess sugars," says Elise Museles, certified eating psychology and nutrition expert. Consider swapping for a homemade healthy alternative, like golden milk. It doesn't contain any refined sugar and is made with turmeric, which is great for inflammation.

SHOP TURMERIC

Try oatmeal.

"Many breakfast cereals are high in sugar and low in fiber, causing peaks and valleys in blood sugar levels," says Gabby Geerts, registered dietician for Green Chef. Conversely, oatmeal and oats are high in fiber and have been shown to reduce the risk of heart disease. For that hint of sweetness you'd get from cereal, add fresh blueberries or a drizzle of raw honey.

SHOP OATMEAL

Try roasted chickpeas.

You'll still get the same satisfying crunch, plus a hint of salt. A batch of roasted crunchy chickpeas has protein and fiber, both of which will satisfy your hunger, says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide For Every Runner. Simply drain a can of chickpeas, pat to dry, toss with one tablespoon of olive oil and salt and pepper, then bake at 350°F for approximately 30 minutes.

Try making your own trail mix.

"Store purchased trail mix can contain added sugars, hydrogenated oils, and artificial ingredients," says Lee Cotton, a registered dietician. "By doing it yourself, you can avoid the processed ingredients." Use seeds, unsalted nuts, dried fruits high in antioxidants (goji berries or cranberries) with no added sugars or oils, and spices with anti-inflammatory properties like tumeric.