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10 Savory Snacks Under 200 Calories
Sweet Potato Hummus
Ingredients
- 1 pound sweet potatoes, peeled and cut into 1-inch pieces
- 1 can (19.5 ounces) chickpeas, drained and rinsed
- 1/4 cup fresh lemon juice (from 1 lemon)
- 1/4 cup tahini
- 2 tablespoons olive oil
- 2 teaspoons ground cumin
- 1 garlic clove, chopped
- Coarse salt and ground pepper
- Whole-wheat pita and crudites such as red pepper and broccoli
Directions
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Set a steamer basket in a large pot. Fill with enough water to come just below basket; bring to a boil. Add potatoes; reduce to a simmer, cover, and cook until tender, 10 to 12 minutes. Transfer to a food processor.
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Combine chickpeas, lemon juice, tahini, oil, cumin, and garlic in the food processor. Puree, about 1 minute; thin with water if necessary. Season with salt and pepper and let cool; refrigerate, in an airtight container, up to 1 week. Serve with pita and crudites.
Mix 3 cups whole nuts with 1/4 cup each flaxseeds, quinoa, and sunflower seeds. In a separate bowl, whisk 2 egg whites with 2 tablespoons honey, 1 1/2 teaspoons coarse salt, and 1/4 teaspoon each cayenne, cumin, and cinnamon. Toss with nut mix. Spread in a single layer on a baking sheet; bake at 325 degrees until dry, stirring occasionally, about 30 minutes. Scrape from pan while cooling, to avoid sticking. Makes 16 servings (178 calories each).
Savory Yogurt Dip
Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro), or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Makes one serving (40 calories, not including veggies).
Savory Yogurt Dip
Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro), or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Makes one serving (40 calories, not including veggies).
Tuna and White Beans
Mix 2 ounces drained, water-packed tuna with 3 tablespoons cooked white beans. Top with a simple dressing of 1 teaspoon olive oil, 1/4 teaspoon coarse salt, 1 to 2 teaspoons lemon juice, and pepper to taste. Makes 1 serving (172 calories).
Hazelnut and Turkey-Sausage Stuffed Mushrooms
Ingredients
- 1 tablespoon olive oil
- 6 ounces raw turkey sausage (about 2 links), removed from casing
- 24 medium white button mushrooms (about 1 pound)
- 1/4 cup finely chopped blanched hazelnuts
- 2 garlic cloves, minced
- 1 shallot, minced
- 1 teaspoon chopped fresh rosemary, plus more for garnish
- Coarse salt and ground pepper
- 1 large egg, lightly beaten
- 2 tablespoons whole-wheat or plain dried breadcrumbs
Directions
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Preheat oven to 375 degrees. In a large skillet, heat oil over medium. Add sausage and cook, breaking up with a wooden spoon, until no longer pink, 3 to 5 minutes. Remove stems from mushrooms, trim ends, and finely chop. Add chopped stems, hazelnuts, garlic, shallot, and rosemary to sausage; season with salt and pepper. Cook until vegetables are tender, 4 to 6 minutes; transfer to a bowl and set aside to cool.
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To cooled sausage mixture, add egg and breadcrumbs; stir to combine. Place mushroom caps on a large rimmed baking sheet and season cavities with salt and pepper. Stuff caps with sausage mixture, packing tightly.
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Bake mushrooms until tops are browned and caps are tender, 25 to 30 minutes. Sprinkle with additional rosemary before serving.
Red Pepper Triangles with Italian Relish 
Ingredients
- 5 red bell peppers
- 2 tablespoons olive oil
- Coarse salt and ground pepper
- 2 ounces thinly sliced prosciutto, cut into thin strips
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped, pitted Kalamata olives
- 1/2 teaspoon grated lemon zest plus
- 1 tablespoon juice
- 1/4 teaspoon red pepper flakes
Directions
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Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment. Cut tops and bottoms from peppers, then half lengthwise. Use a chef's knife to remove ribs and seeds. Cut peppers into rectangular planks, each about 3 inches long and 2 inches wide, then cut diagonally into 24 triangles.
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On prepared sheet, toss bell pepper with 1 tablespoon oil; season with salt and pepper. Arrange skin-side down in a single layer and bake until just tender, 15 to 20 minutes; set aside to cool.
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Meanwhile, in a small bowl, combine prosciutto, parsley, olives, remaining tablespoon oil, lemon zest and juice, and red-pepper flakes. Top each pepper triangle with relish.
Black Bean Salsa with Tortilla Chips
Ingredients
- 6 flour tortillas (each 7 1/2 inches)
- Olive-oil, cooking spray
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For the Salsa
- One 19-ounce can black beans
- 1 small tomato, seeded, cut into 1/2-inch dice
- 2 scallions, finely chopped
- 1 jalapeno pepper, seeds and membranes removed, minced
- 1/2 cup chopped fresh cilantro
- 2 tablespoons freshly squeezed lime juice
- 1/2 teaspoon coarse salt
Directions
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Preheat broiler. Rinse beans under cold running water. Make salsa: Place 1/4 cup black beans in the bowl of a food processor. Pulse until coarsely chopped; transfer to a bowl. Add remaining beans, tomato, scallions, jalapeno, cilantro, lime juice, and salt. Stir to combine; set aside.
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Make chips: Cut each tortilla into eight wedges. Arrange on a baking tray; coat with cooking spray. Place under broiler, and bake until crisp and golden brown, 1 to 2 minutes per side. Transfer chips to a wire rack to cool. Serve salsa with chips.
Sun-Dried Tomato and Artichoke Dip
Ingredients
- 1 box (9 ounces) frozen artichokes, thawed and chopped
- 1/2 cup feta, crumbled
- 1 garlic clove
- 2 teaspoons fresh lemon juice
- 1/2 cup sun-dried tomatoes (oil-packed), chopped, plus more for garnish
- 1/4 cup pine nuts, toasted
- 1/2 cup basil leaves, torn
- Coarse salt and ground pepper
- Whole-wheat baguette slices, for serving
Directions
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In the bowl of a food processor, combine 1/2 cup artichokes, 1/4 cup feta, garlic, lemon juice, and 2 teaspoons water; puree until smooth.
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In a medium bowl, combine tomatoes, pine nuts, basil, remaining chopped artichokes, remaining 1/4 cup feta, and reserved artichoke puree; season with salt and pepper. Garnish with sun-dried tomatoes, if desired, and serve on baguette slices. Store in an airtight container and refrigerate for up to three days.
Cherry Tomato and Feta Salad
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