Tasty snacks with low saturated fat

A serving dish filled with cottage cheese topped with diced tomatoes and chopped herbs, placed on a wooden table with a fork and additional ingredients in the background.

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 | Cook: 0 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

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

red beet chips in a green bowl - a healthy vegetable snack

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

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

bruschetta with tomato and basil

Makes 8 servings | Prep: 10 min | Cook: 0 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

(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!

In this article:

Was this article helpful?

Be the first to find this article helpful

0 people found this article helpful

This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.