Healthy Eating

12 Weight-Loss Friendly Snacks For Summer

Simple, light, and oh so delicious! No deprivation involved.

By: Lexy Parsons

First off, let us start by saying that any body is a summer body. There’s no need for extreme diets, calorie counting, and meal restrictions. Let go of that restrictive mentality once and for all! Yes, it’s okay to have weight loss goals. But, your “why” and your approach behind your goals are important. Here at FitOn, we believe in nourishment instead of restriction. With a little know-how, it’s completely possible to accomplish your goals in a healthy sustainable way! And since summer snacking is a *must* (hello juicy summer fruit), we’re here to help you stay on track by providing you with the best weight loss-friendly snacks for summer! Our summer snacking options are nourishing and tasty and will support your weight-loss goals without depriving you of your favorite treats.

From low-sugar dessert smoothies to DIY trail mix and sweet seasonal fruits, we’ve got the tastiest options ahead. Ready to fill your cart (and belly)? Ahead, prepare for a sweet and satiating summer with these amazing weight loss-friendly snacks.

What are Healthy Snacks?

Good news, if you’re looking for the healthiest summer snacks, there’s no need to limit yourself to options like rice cakes and juice cleanses. But, with so many ‘healthy snack’ options out there, how do you know what to choose?

Well, start by choosing options that are from whole food sources — the less processed, the better! We’re talking colorful fruits and veggies, clean carbs (like sweet potatoes or oats), lean proteins, and healthy fats (like avocado or nuts)! Low in processed ingredients, these foods provide essential vitamins, minerals, and energy without excessive amounts of added sugars, unhealthy fats, or empty calories.

And to ensure you’re getting the most out of your snacks, you’ll also want to aim for a balance of macronutrients. The best weight loss friendly snacks contain all three macronutrients: healthy carbs, fats, and proteins. This will help keep you satisfied, satiated, and energized! Not to mention, help to regulate blood sugar levels, support weight loss goals, and provide you with all the essential nutrients you need for optimal health.

Best Weight-Loss-Friendly Snacks For Summer

Healthy snacks can help keep you feeling satiated between meals, especially while you’re out and about relishing in the summer sun. Here are some yummy summer snacking options that will leave you feeling healthy and fit without feeling as though you are missing out!

Yogurt and Fresh Berries

Put those fresh summer berries to good use with a nourishing yogurt bowl. Yogurt bowls are easy to customize (think: cacao nibs, hemp seeds, and granola) and are a delicious summer weight-loss snack! Toss in your favorite fruit with a serving of yogurt, and you’ve got a healthy breakfast, snack, or even dessert!

Opt for Greek Yogurt for a protein boost, or try a plant-based option such as coconut or almond milk yogurt to keep it dairy-free. Tip: Look for unsweetened yogurt to avoid excess sugar! 

Try this yummy dairy-free yogurt bowl! It’s rich in antioxidants, filled with fiber, and full of plant-based protein.


  • 1 cup unsweetened Greek yogurt (or a protein-rich plant-based option like Kite Hill almond yogurt or Forager cashew yogurt)
  • ¼ cup granola of choice
  • 1 cup mixed berries, chopped 
  • 1 tsp chia seeds 
  • 1 tbsp creamy almond butter 
  • 1 tsp raw honey


Step #1: Add yogurt of choice to a serving bowl and top with granola, berries, chia seeds, and almond butter. Drizzle with raw honey and enjoy!

DIY Popsicles 

Who says you can’t have a favorite summer treat while following a healthy eating plan? With a few simple swaps, you can make a homemade fruit-based popsicle that also packs in added protein. All you need is unsweetened Greek yogurt, fruit of choice, and a drizzle of honey. Blend it all together and freeze in popsicle molds. 

Try these dairy-free summer berry popsicles made with your favorite yogurt of choice!


  • 2-3 containers full-fat coconut yogurt of choice, we used Siggi’s vanilla coconut yogurt
  • 1-2 cups mixed berries of choice, we used strawberries and blueberries
  • 1-2 tsp honey or maple syrup, optional 


Step #1: In a mixing bowl, combine the coconut yogurt and fresh berries. If needed, add additional sweetener such as honey or maple syrup. Stir well to combine. 

Step #2: Spoon the mixture into popsicle molds or an ice cube tray. If using popsicle molds, insert a popsicle stick once the mold is filled with the yogurt mixture. If using an ice cube tray, fill and cover with freezer-safe wrap or cover to prevent freezer burn. Freeze for 8 hours or until completely frozen. Serve frozen and enjoy immediately!  

No yogurt on hand? Blend up some fresh fruit with raw coconut water (like Harmless Harvest) and freeze it for an electrolyte-rich refreshing snack!


Low-calorie, tasty, and oh so hydrating! Satisfy your craving for something sweet while meeting your hydration needs! This summer fruit is one of our favorite healthy snacks, as it contains 92% water — plus, one cup of watermelon comes in at just 40 calories! 

Here are some yummy ways to enjoy it:

  • Make a watermelon pizza topped with yogurt, fresh berries, and a drizzle of honey
  • Blend it up with mint and citrus for a refreshing mocktail
  • Grill it for a simple summer dessert
  • Slice it up and enjoy it plain
  • Chop it up for a summer salsa mixed with fresh cucumber, lime, red onion, mango, and fresh herbs of choice

Mashed Avocado with Crackers 

Avocados are rich in healthy fats and full of fiber, which are two nutrients that promote satiety! Try mashing a ripe avocado and spreading it over flax seed crackers or rice cakes for a light (yet filling) summer snack. Top it with hard-boiled egg for extra protein, or tomatoes, red onion, and herbs for fresh summer flavor! 

Want to spice it up with the addition of fresh summer veggies? Make this simple summer guac recipe!


  • 3 medium avocados, ripe
  • 1-2 medium tomatoes, diced (or pint of cherry tomatoes)
  • ¼ cup red onion, diced 
  • 1 clove garlic, mashed
  • 1 lime, juiced (or sub lemon)
  • ¼ cup fresh cilantro, chopped 
  • Jalapeño pepper, diced, to taste (optional) 
  • Sea salt and black pepper, to taste


Step #1: Slice the avocados lengthwise and remove the pits. Scoop out the flesh and add to a bowl. Mash the avocado with a fork, leaving several large chunks.

Step #2: Mix in the remaining ingredients, including any additional add-ins of choice. Serve and enjoy!

Protein-Packed Smoothie Bowls  

Craving an ice cream sundae? Whip up a delicious and nourishing smoothie bowl using your favorite fruits and top with granola, cacao nibs, nuts, and seeds. Customize it to your liking adding cacao for a chocolate twist, Medjool dates for a caramel flavor, or dairy-free chocolate chips for a healthy crunchy treat! You can even add a scoop of your favorite protein for a creamy, satiating addition.

RELATED: 5 Low-Sugar Smoothie Bowl Ideas That Are Perfect For Breakfast

DIY Trail Mix

Store-bought trail mixes are usually high-calorie and full of added sugar, salt, and oil. Luckily, it’s incredibly simple (and way more delicious) to whip up your own.

Simply mix your favorite raw nuts and seeds (such as almonds, walnuts, and pumpkin seeds) with cacao nibs, unsweetened coconut flakes, and a handful of freeze-dried berries (in place of sugary dried fruit). You’ll have a weight-loss-friendly, protein-rich summer snack full of healthy fats to keep you feeling full! 

Lettuce Wraps

Lettuce cups are light, fresh, low-cal, and easy to toss together in minutes! Plus, if you’ve been breaking out the grill this summer, you can toss in any leftover grilled protein or veggie. 

To make lettuce cups, you’ll need butter lettuce, a protein source (such as ground beef, grilled chicken, or tofu), your favorite veggies (mushrooms, peppers, and onions work great), and your favorite dip or spread (like hummus or avocado). Layer your ingredients into the butter lettuce cup, roll it up, and voila! A healthy summer snack made in minutes. 

Banana Nice Cream

When you want something that tastes naughty but feels nice (on your belly, that is), leave it to banana nice cream — the sweet summer treat that will make swapping dairy feel like a piece of cake (or, in our case, bowl of nice cream). Find step-by-step instructions on how to make this dairy-free frozen dessert, including all the different flavors for whatever you’re craving. Think: mint chip, cookie dough, and even matcha. Need we say more? We told you weight-loss-friendly snacks for summer could taste good! 

Chocolate Avocado Pudding

The perfect way to cool down on a hot summer day without the added sugar and calories. This chocolate avocado pudding is dairy-free, low in sugar, and made with just 5 ingredients! Plus, it can be used as a dip for fresh fruit like strawberries and pineapple, or enjoyed plain, by the spoonful!


  • 1 whole ripe avocado, pitted & peel removed 
  • 1 cup of coconut milk 
  • 2-3 tsp raw honey or sweetener of choice
  • 2-3 tbsp unsweetened cocoa or cacao powder 
  • ½ tbsp vanilla extract 


Step #1: Add all ingredients to a blender, and blend until smooth. Store in the fridge for a few hours before serving. Enjoy!

Greek Yogurt-Dipped Fruit

If you’re more of a vanilla lover, here’s another way to elevate your favorite juicy fruit by dipping it into this protein-packed Greek yogurt dip! This recipe is so simple to make, and just as easy to customize. Plus, it’s sweet, refreshing, and delicious.


  • 1 cup plain or vanilla Greek yogurt, unsweetened
  • 1-2 tbsp raw honey
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • 1 pint of fresh strawberries, washed and dried (or favorite fruit of choice)
  • Optional toppings, such as shredded coconut, dairy-free chocolate chips, and slivered nuts


Step #1: Add all ingredients to a mixing bowl, aside from the fresh fruit and toppings. Stir until well combined. Taste test, adjusting ingredients as desired. 

Step #2: Line a plate with parchment paper. Then, dip each strawberry (or fruit of choice) halfway into the Greek yogurt dip and evenly place on parchment paper. Option to sprinkle with toppings of choice, such as shredded coconut, mini chocolate chips, or chopped nuts.

Step #3: Place in the freezer until the Greek yogurt layer is hardened (about 15-30 minutes). Once hardened, remove from the freezer. Serve and enjoy!

Superfood Summer Sangria

Low in sugar and bursting with antioxidants, have your “wine” and enjoy it too! While not technically a “snack,” who doesn’t love a yummy summer refresher? Especially when it’s a healthier beverage alternative to traditional alcoholic drinks (often filled with calories and sugar). Thanks to this lightened-up recipe, skip the hangover and sip without guilt! If you’re enjoying a sober summer, not to worry — simply swap the red wine for unsweetened pomegranate or cranberry juice. 


  • 1 bottle low-sugar red wine (for an alcohol-free option, substitute 2 cups pure unsweetened pomegranate or cranberry juice, or alcohol-free wine of choice)
  • 2 cups kombucha of choice 
  • 2  cups sparkling or seltzer water
  • 1-2 limes, freshly squeezed
  • ¼ cup orange juice, freshly squeezed
  • 1-2 cups chopped fruit (a combination of apples, berries, and citrus)
  • Optional ½ – 1 tbsp of pure honey


Step #1: Fill a large pitcher with chopped fruit of choice.

Step #2: Pour remaining ingredients, and stir until well combined. Taste test and adjust flavoring as needed.  

Step #3: Cover and refrigerate overnight, or at least 6 hours. 

Step #4: Remove from the fridge and serve with or without fruit. Enjoy!

Sweet & Savory Rice Cakes

Whether you’re #teamsweet or #teamsavory, satisfy all your cravings with this simple summer weight-loss-friendly snack. Rice cakes are the perfect vehicle for just about anything — top them with yogurt, nut butter, hummus, avocado, veggies… you name it! Here are some of our favorite combos:

Rice cake of choice topped with:

  • Hummus + cucumber + tomato
  • Greek (or coconut) yogurt + nut butter + granola + honey 
  • Almond butter + banana
  • Avocado + turkey + mustard + arugula 
  • Dairy-free Cream cheese + smoked salmon
  • Tuna mixed with Greek yogurt or avocado + spinach + lemon

How to Handle Cravings?

Between summer barbeques, beach picnics, and late-night ice cream runs, it’s hard to steer clear of unhealthy summer treats. So, if you’ve noticed an increase in food cravings, you’re not alone! Luckily, we have simple solutions to help you handle those cravings and snack smart this summer. 

Avoid Getting Extremely Hungry

Make sure you’re eating enough throughout the day! Increasing your protein intake can help increase satiety levels and prevent you from splurging due to hanger after a long day (we’ve all been there!) 

Hydrate, Hydrate, Hydrate! 

Especially during the summer season! Thirst can often be mistaken for hunger, leading you to take in excess calories when your body is actually just thirsty. 

Keep it Balanced

Remember when we said the healthiest summer weight loss snacks were ones that are balanced? This applies to cravings, too! Eating snacks that are balanced and nutrient-dense will leave you feeling nourished and full (so you’re not as tempted to reach for unhealthy treats!) 

Manage Stress Levels

Keep your summer stress in check by prioritizing a regular self-care routine. Stress can increase the hormone cortisol, leading to increased cravings and unwanted weight gain. Instead of heading toward the kitchen when you’re feeling overwhelmed, try a FitOn meditation or yoga flow to bring more balance into your life! 

Summer Snacking Made Smart  

Are you as hungry as we are? With this yummy list of summer weight loss snacks, healthy snacking has never been easier or more delicious. Whether you’re in need of a quick post-workout refuel or you’re looking for healthy beach treats, these summer snacking options will meet all your needs. 

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