Tasty snacks with low saturated fat

Looking for a little bite to hold you over? Enjoy a healthier snack!

For folks who are watching their saturated fat intake, these munchies are a great alternative. They’re naturally lower in saturated fat, but still delicious and satisfying.

SAVORY COTTAGE CHEESE & TOMATOES

Makes 1 serving

Prep: 3 min

Ingredients

• ½ cup low-fat cottage cheese
• ½ cup grape tomatoes, halved
• ½ Tbsp fresh cilantro, roughly chopped
• Pinch of salt and pepper

Preparation

Top cottage cheese with tomatoes and cilantro and sprinkle with a pinch of salt and pepper. Stir and enjoy!

Nutrition Per Serving

• Calories: 145
• Total fat: 1 g
• Saturated fat: 1 g
• Sodium: 345 mg
• Cholesterol: 15 mg
• Total carbohydrates: 8 g
• Fiber: 2 g
• Sugars: 4 g
• Protein: 14 g
• Potassium: 100 mg

Using low-fat cottage cheese instead of the whole-milk kind will save you 2.5 grams of saturated fat.

BEET CHIPS AND DIP

Makes 2 servings

Prep: 20 min. Cook: 1 hour

Ingredients

• 2 medium beets, washed, peeled, and sliced thin
• 1 Tbsp olive oil
• ¼ tsp garlic powder
• ¼ tsp fresh ground pepper
• ¼ tsp salt

Dip:

• ¼ cup nonfat Greek yogurt
• 1 Tbsp fresh basil leaves, chopped fine
• 1 Tbsp fresh rosemary, chopped fine

Preparation

Preheat oven to 300ºF. Mix sliced beets, olive oil, garlic powder, pepper and salt together in a medium bowl. Cover baking sheet with nonstick aluminum foil. Place beets in a single layer on baking sheet. Bake for approximately 1 hour, checking for crispness. They should be close to a crispy chip but not burnt. Mix yogurt, basil, and rosemary. Serve with beet chips.

Nutrition Per Serving (serving size = 1/2 recipe)

• Calories: 115
• Total fat: 7 g
• Saturated fat: 1 g
• Sodium: 77 mg
• Cholesterol: 0 mg
• Total carbohydrates: 9 g
• Fiber: 2 g
• Sugars: 7 g
• Protein: 4 g
• Potassium: 54 mg

Swapping beets for potato chips and nonfat yogurt for the full-fat kind saves you 3 grams of saturated fat.

SPICY SUMMER BRUSCHETTA

Makes 8 servings

Prep: 10 min

Ingredients

• 12 ripe plum tomatoes, washed and cored, sliced into quarters 
• 3-4 garlic cloves, peeled
• 8 fresh basil leaves, cleaned and chopped into small pieces
• 2 Tbsp fresh lime juice  
• 1 jalapeño pepper, washed, sliced in half and seeds removed 
• Salt and ground pepper to taste

Preparation

Add tomatoes to food processor and process until chopped fine. Remove and place into a large serving bowl. Add garlic cloves and jalapeño pepper to food processor and process until chopped fine. Add to tomato bowl. Add basil leaves, lime juice, salt and pepper. Mix well and adjust seasonings as needed. Serve at room temperature with sliced whole grain bread or whole grain crackers, or on top of whole wheat pasta with a dash of Parmesan cheese.

Tip: If time allows, make a day ahead, or chill for at least 3-4 hours before bringing to room temperature and serving.

Nutrition Per Serving (serving size = 1/2 cup)

(Does not include bread/crackers or Parmesan cheese)

• Calories: 21
• Total fat: 0 g
• Saturated fat: 0 g
• Sodium: 5 mg
• Cholesterol: 0 mg
• Total carbohydrates: 5 g
• Fiber: 1 g
• Sugars: 3 g
• Protein: 1 g
• Potassium: 11 mg

In place of cheese and crackers, this bruschetta could save you up to 6 grams of saturated fat!