Growing up, I was always going to the cupboard and grabbing the easiest snacks. For me, it was chips, sugary cereals, and lots of cookies! I couldn’t stop eating those darn things.
Now, as an adult, I still get a lot of these same cravings, but I’ve learned to deal with them so that I can stay on track with my fitness goals.
See, when you’re dieting, all sorts of cravings can kick in! Heck, I'm sure you probably even have a favorite treat that you crave from time to time while dieting. Maybe it's something sweet, something salty, or maybe you just prefer something crunchy.
Regardless, though, the good news is you don’t have to cut out all the foods you like to reach your goals. In many cases, you just need to find healthier alternatives.
This will be different for every person, of course ... but today, I will show you the reason crunchy snacks can throw you off. Then, I’ll give you the best healthy crunchy snacks that can keep you on track!
Because let’s be real … who doesn’t love a good crunchy snack?
Key Takeaways
Healthy crunchy snacks can help satisfy cravings while supporting fitness goals.
Whole-food options like popcorn, roasted chickpeas, vegetables, and nuts offer better nutrition than processed chips or candy.
Pairing crunchy snacks with protein sources helps keep you fuller longer.
Choosing baked, air-popped, or roasted options instead of fried snacks can reduce excess fat and calories.
My Favorite 12 Healthy Crunchy Snacks
My solution to this problem has been to not buy these snacks anymore, so I am not tempted to eat them! This doesn’t mean that my cravings go away, though.
You just have to find some healthy alternatives for these crunchy snacks. That way, you can stay on track while pursuing your health and fitness goals.
Here’s a list of snacks that can be deemed "healthy" and keep you on track! These healthy crunchy snacks are sourced from whole foods and include options like roasted nuts, seeds, and vegetables that can help support better nutrition. Just keep in mind that a lot of these snacks are lower on the protein side of things.
If you are trying to lose weight, making sure you get enough protein is crucial! So even with these healthier alternatives ... I always recommend tagging it with a high-quality protein source to give your body the protein it needs.
1) Popcorn
Don’t put unhealthy things on top. Popcorn alone isn’t terrible; it’s when you start adding the butter, salt, caramel, and extra toppings that it can become an issue.
Air-popped popcorn is one of the simplest whole-food crunchy snacks you can enjoy. If anything, popcorn can be a great snack when you tag it with a protein shake.
Nutrition
(Air-Popped, Per 1 Cup Serving)
Calories: 31 | Total Fat: 0.4g | Saturated Fat: 0.1g | Sodium: 1mg | Cholesterol: 0mg | Total Carbs: 6.2g | Fiber: 1.2g | Sugars: 0.1g | Protein: 1g | Potassium: 26mg
2) Granola
Make sure to measure this out and stick to serving sizes. While these crunchy snacks can be a lot better than chips or candy, you can still overdo them.
Nutrition
(Per 1/4 Cup Serving)
Calories: 149 | Total Fat: 5g | Saturated Fat: 0.5g | Sodium: 85mg | Cholesterol: 0mg | Total Carbs: 23g | Fiber: 2g | Sugars: 9g | Protein: 3g | Potassium: 117mg
3) Energy Balls
Energy balls can be a great substitution for cookies. There are a lot of good energy ball recipes that actually include protein powder as the main ingredient, which I would encourage.
If you want to try making your own, check out this Chocolate Energy Ball Recipe.
Nutrition
(1st Phorm Recipe, Per Serving: 1 Energy Ball)
Calories: 77 | Total Fat: 4g | Saturated Fat: 4g | Sodium: 5mg | Cholesterol: 0mg | Total Carbs: 8g | Fiber: 0g | Sugars: 4g | Protein: 4g | Potassium: 0mg
4) Dried Chickpeas
Chickpeas are great for crunch and a little extra protein. I'd argue that roasted chickpeas are one of the best crunchy snacks there is. While chickpeas aren’t the best standalone protein source, they are definitely better than most crunchy snacks.
Nutrition
(Per 1/4 Cup Serving)
Calories: 180 | Total Fat: 3g | Saturated Fat: 0.3g | Sodium: 10mg | Cholesterol: 0mg | Total Carbs: 30g | Fiber: 9g | Sugars: 5g | Protein: 9g | Potassium: 291mg
5) Roasted Nuts
If you have salty cravings, this may be your go-to snack. Nuts are classic crunchy snacks that contain healthy fats and fiber. Again, I would recommend adding a good protein source to this snack, as a lot of nuts are low in some of the essential amino acids your body is seeking from high-quality protein sources like chicken, fish, beef, and even whey protein.
If you need an alternative without nuts, you could also try this Nut-Free Energy Bar Recipe for another high-protein snack option.
Nutrition
(Almonds, Per 1 Ounce Serving)
Calories: 170 | Total Fat: 15g | Saturated Fat: 1g | Sodium: 0mg | Cholesterol: 0mg | Total Carbs: 6g | Fiber: 3g | Sugars: 1g | Protein: 6g | Potassium: 200mg
6) Apples and Peanut Butter
Fruit, in general, can be a great snack. Apples have a little more crunch to them than most fruits. When you tag them with peanut butter, they can satisfy some cravings. Just make sure you are keeping the peanut butter consumption in check … it can get out of hand quickly.
Nutrition
(1 Medium Apple with 1 Tablespoon Peanut Butter)
Calories: 180 | Total Fat: 8g | Saturated Fat: 1.5g | Sodium: 77mg | Cholesterol: 0mg | Total Carbs: 25g | Fiber: 4g | Sugars: 19g | Protein: 4g | Potassium: 300mg
7) Baked Tortilla Chips
One of the biggest issues with chips is that they are fried, making them a lot fattier. Baked chips, on the other hand, can be much lower in fat, making them a far better alternative. If you can tag these bagged chips with a good source of protein, you have a fairly decent, crunchy, and well-rounded snack.
Nutrition
(Per 1 Ounce Serving)
Calories: 120 | Total Fat: 3g | Saturated Fat: 0.5g | Sodium: 150mg | Cholesterol: 0mg | Total Carbs: 22g | Fiber: 3g | Sugars: 0g | Protein: 2g | Potassium: 50mg
8) Frozen Grapes
Another awesome fruit with some crunchiness is grapes. Did I mention that it’s also on the list of low-fat crunchy snacks? The secret: you have to freeze them to get that crunch. Like always, make sure not to overdo it and include a protein source too.
Nutrition
(Per 1 Cup Serving)
Calories: 62 | Total Fat: 0.3g | Saturated Fat: 0.1g | Sodium: 2mg | Cholesterol: 0mg | Total Carbs: 16g | Fiber: 0.8g | Sugars: 15g | Protein: 0.6g | Potassium: 176mg
9) Rice Cakes
Rice cakes make for a great low-calorie, crunchy snack. I regularly find myself grabbing rice cakes and a protein shake when I’m in a pinch or need some crunch. On top of that, rice cakes come in a wide variety of flavors to help satisfy whatever cravings you may have. They make chocolate, caramel, tomato basil, cheddar, and several other flavors that taste awesome, depending on what you like!
Nutrition
(Plain, Per 1 Cake)
Calories: 35 | Total Fat: 0g | Saturated Fat: 0g | Sodium: 0mg | Cholesterol: 0mg | Total Carbs: 7g | Fiber: 0g | Sugars: 0g | Protein: 1g | Potassium: 0mg
10) Most Fresh Veggies
Fresh vegetables are another great low-calorie snack that offers a lot of crunch. Really, the only way you can go wrong here is by using a high-calorie dip, like ranch. This is where you could try a Greek yogurt-based copycat, or something low-calorie to go with it. You do, however, have quite a few veggies to choose from as well:
- Celery
- Carrots
- Peppers
- Cabbage & Kimchi
- Brussels Sprouts
- Broccoli
- Cauliflower
- Radishes
- Water Chestnuts
- Cucumbers & Pickles
- Snap Peas
11) Seeds
As long as you aren’t overdoing them, seeds can be another good crunchy snack to tag with a protein source. Plus, some of them will even come flavored to your liking.
Nutrition
(Sunflower, Roasted, Per 1 Ounce Serving)
Calories: 165 | Total Fat: 14g | Saturated Fat: 1.5g | Sodium: 1mg | Cholesterol: 0mg | Total Carbs: 6g | Fiber: 3g | Sugars: 1g | Protein: 5g | Potassium: 185mg
12) Protein Bars
If you’re looking for a crunchy snack and protein all in one… a high-quality protein bar can be a great solution. I am a big fan of freezing my meal replacement protein bars for a little extra crunch as well. Don’t knock it 'til you try it!
If you enjoy homemade snacks, these Vanilla Almond Protein Bars are another great option to try.
Nutrition
(Per 1 1st Phorm Level-1 Bar, 63g)
Calories: 260 | Total Fat: 13g | Saturated Fat: 6g | Sodium: 370mg | Cholesterol: 25mg | Total Carbs: 19g | Fiber: 1g | Sugars: 4g | Protein: 20g | Potassium: 70mg
The Issue With Most Crunchy Snacks
The problem with most crunchy snacks is that they are normally pretty unhealthy. They can be highly processed, loaded with sugar and/or fat, and can definitely be tough to stop eating ... which can throw off our plan completely.
These would be the crunchy snacks I mentioned above, such as chips, sugary cereals, cookies, candy, and even trail mix, just to name a few. Sure, in moderation, you can enjoy most of these snacks and still stay on track.
The problem is, though, they are typically loaded with sugars and fat, meaning they don’t do a good job of filling you up but are loaded with calories. This can lead to you eating way more than you first intended to eat.
On top of that, given the heavy processing, a lot of these crunchy snacks are very low in the essential nutrients our bodies want and need to operate efficiently.
Keep in mind that a lot of these foods are designed to be addictive as well. Even the convenience and delivery of these snacks, designed to be quick and accessible, make it easier to fall into the habit of overindulgence. Not only are they loaded with carbs and fats, which we crave as fuel sources, but they also have a lot of sodium as well, which can keep us coming back for more. This is not good, especially when you are trying to lose weight!
Think about how many times you’ve told yourself that you would just have one or two and put the box away. Ten minutes later, you find yourself sticking your whole hand in to grab more and more.
Don’t worry, that has happened to me plenty of times, too! That’s because most of these snacks were designed so you wouldn’t put them down.
Instead of giving up crunchy snacks, though, you just have to reach for better options. Either that or find healthy substitutions that will help you reach your goals.
Don’t Go Overboard
All of these snacks can be great substitutes for some of our favorite snacks, all while helping to keep us on track with our fitness goals! The problem, though, too much of anything can still throw you off track.
But how do you know how much is too much? How do you know how much to eat to help you achieve your goal?
This is when I recommend you start tracking your food. We have a saying at 1st Phorm, “What you can’t measure, you can’t manage.” It’s the truth!
If you aren’t keeping track of the protein, carbs, fats, and calories you’re putting in … you’ll never know what needs to change to help you reach your goals.
This is why we developed the most complete all-in-one tool for you, called the 1st Phorm App! Inside the app, you'll get access to every tool and resource you need to be successful...
- Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
- A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
- Daily activity and step tracking to set goals and encourage a healthier lifestyle.
- Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
- Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App and start earning your best results today!
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at [email protected]. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
Frequently Asked Questions
What are healthy crunchy snacks?
Healthy crunchy snacks are snacks that provide crunch while offering better nutrition. They are typically made from whole foods like vegetables, nuts, seeds, roasted legumes, popcorn, or whole grains.
Are crunchy snacks bad for weight loss?
Not necessarily. Many processed crunchy snacks are high in calories and low in nutrients, but healthier options like popcorn, vegetables, roasted chickpeas, and nuts can fit into a balanced diet.
What crunchy snacks are high in protein?
High-protein crunchy snacks include roasted chickpeas, nuts, seeds, and protein bars.
Are baked snacks healthier than fried snacks?
Generally, yes. Baked snacks typically contain less fat and fewer calories than fried crunchy snacks, making them a better option for people trying to stay on track with fitness goals.
