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10 Simple Oil-Free Snacks For Healthy Living

Snacks are an important part of the diet and it is important to choose the right ones to stay fit and healthy.

Most of the snacks easily available are either loaded with sugar or salt or are the nasty cholesterol heavy options.

Healthy snacks are the combination of simple and easy to procure ingredients and these recipes can be made with minimal or zero oil so that you can enjoy them without any guilt.

10 Simple Oil-Free Snacks For Healthy Living

10 Simple Oil-Free Snacks For Healthy Living

Mixed Nuts

Nuts are an ideal snack. They provide a perfect balance of healthy fat, protein, and fiber.

They are linked with reduced risk of heart disease and also help prevent depression and other illnesses(1)

They are high in fat and are very filling. Consuming them can also help reduce weight(2)

They do not require refrigeration and are perfect for taking on the go.

Red Bell Pepper With Guacamole

Red bell peppers are very healthy as they are high in antioxidants, beta carotene, capsanthin, and quercetin(3)

Bell peppers are also rich in vitamin C. One large bell pepper contains 300% of DV of vitamin C(4)

Adding guacamole along adds healthy fats and fiber, keeping a track on the calorie count of the snack.

Greek Yogurt And Mixed Berries

Greek yogurt and berries are a delicious snack combination.

Greek yogurt is high in calcium, potassium, and protein.(5) Berries are a great source of antioxidants.

Eating them together can make the snack extremely nutritious and healthy.

Apple Slices With Peanut Butter

Apples are well known to help keep away from the doctor if taken regularly. They are high in fiber and polyphenol antioxidants and play a role in improving gut health and reducing the risk of heart diseases.(6)

Peanut butter is also good for heart health. It improves the cholesterol level and has shown to increase the HDL (good cholesterol) and decrease the LDL (bad cholesterol) levels.

Apple slice and peanut butter can make up for a good and healthy snack.

Celery Sticks With Cream Cheese

Celery sticks with cream cheese can be low in carb and a filling snack.

Celery is known to contain luteolin, an antioxidant that helps reduce inflammation and prevent cancer.(7)

Hard-Boiled Eggs

Eggs can be the healthiest snack rich in protein, vitamin K2 and vitamin B12.

It can be filling and also reduce the number of calories eaten which can help in losing weight.(8)

They have been given a bad reputation due to the high cholesterol content, but a moderate intake does not pose a risk of heart disease.(9)


A dish of steamed and unripened soybeans is called edamame. It can be a good snacking option for vegetarians and those who like its taste.

Edamame is rich in antioxidant kaempferol that helps in weight loss and also has shown to lower blood sugar in animal studies(10)

It is also rich in folate and several minerals including iron, magnesium, and manganese.

Dry Unsweetened Coconut

Coconut contains medium-chain fats that increase metabolism and improve brain health.(11,12)

It is a tasty, filling and portable snack. But you should go ahead with the unsweetened variety and added sugar adds to the calories.

Sun-Dried Tomatoes

Sun-dried tomatoes have a higher content of lycopene than the regular tomatoes(13)

They come, packed in olive oil that increases the absorption of lycopene in the body(14)

Fruit salad

Fruits salad is a colorful bowl of health and a great anytime snack.

The varieties of fruits present in it impart their goodness of health when eaten. It can be topped with some salt and lime to add to the taste.

This bowl of health is rich in nutrients and very low on calories.

There are various other snacks that can be cooked in low oil such as sprouts, wheat dim sums, barbecued cottage cheese, chicken poppers, salted popcorns, and baked potato crispies.

Next, anytime when your craving hits the peak and your hands reach out for the processed food, resist.

There are numerous healthy options that can be snacked on. These can keep fulfil the craving and also the nutrient requirement.

Eat healthy, stay fit.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 19, 2022

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