Low-calorie snacks: six recipes at 100–200kcal

What Makes a Snack Healthy

Snacks bridge hunger until the next meal and top up energy. A good snack contains protein or fiber so fullness lasts and blood sugar doesn't spike.

Greek Yogurt Parfait (150kcal)

• •Ingredients: 100g Greek yogurt, 30g blueberries, 15g granola, 5g honey
• •Method: layer in a cup — yogurt → berries → granola
• •Nutrition: 12g protein, natural fruit sweetness instead of sugar
• •Tip: swap granola for nuts

Protein Energy Balls (100kcal each)

• •Ingredients: 1 cup oats, 1/2 cup peanut butter, 1/4 cup honey, 2 tbsp dark chocolate chips
• •Method: mix everything → roll into balls → chill 30 minutes
• •Storage: 1 week refrigerated, 1 month frozen
• •Nutrition: 5g protein, 2g fiber (per ball)

Cucumber and Hummus (120kcal)

• •Ingredients: 1 cucumber, 3 tbsp hummus
• •Method: slice the cucumber on the diagonal → dip in hummus
• •Nutrition: 6g protein, 3g fiber, low carb
• •Variations: carrots, celery, bell peppers all work

Banana Oat Pancakes (180kcal)

• •Ingredients: 1 banana, 1 egg, 3 tbsp oats
• •Method: mash the banana → mix in egg and oats → cook on a pan
• •Toppings: nuts, berries, a touch of maple syrup
• •Nutrition: 9g protein, no flour so it can be gluten-free

Roasted Chickpea Snack (130kcal)

• •Ingredients: 1 can chickpeas, 1 tbsp olive oil, salt, paprika powder
• •Method: drain → season → bake at 180°C for 30 minutes
• •Nutrition: 7g protein, 6g fiber, crunchy texture
• •Variations: curry, garlic, or cinnamon-sugar versions

Frozen Yogurt Bark (100kcal)

• •Ingredients: 200g Greek yogurt, 1 tbsp honey, berries, nuts
• •Method: mix honey into yogurt → spread on a tray → add toppings → freeze 2 hours
• •To eat: break into pieces by hand
• •Nutrition: an ice cream substitute with 8g protein

“Homemade snacks are the healthiest choice because you know 100% of what's in them.”

Sources · Korea Ministry of Food and Drug Safety food composition database