Recettes de Collations Santé pour Perdre du Poids Sans Sacrifier le Goût

Losing weight doesn’t mean denying yourself pleasure or dealing with constant cravings. Healthy snacks can play a vital role in helping to regulate hunger, boosting your metabolism, and preventing overindulgence at mealtimes. But be careful: it’s crucial to choose snacks that are nutrient-dense, low in empty calories, and most importantly, delicious.

In this article, discover ideas for delicious and balanced snacks that will not only help you achieve your goals, but will also allow you to savor every bite.

The Golden Rules of Healthy Snacks

Before we get to the recipes, here are some simple guidelines for selecting or preparing your snacks:

1. Focus on fiber : It increases satiety (e.g.: fresh fruits, vegetables, whole grains).
2. Add protein : Protein stabilizes blood sugar and prolongs the feeling of fullness (e.g. Greek yogurt, nuts, hummus).
3. Avoid added sugars : Choose natural sugars like those in fruit.
4. Pay attention to portion size : Even healthy snacks should be eaten in moderation.

1. Vegetable Sticks and Homemade Hummus

Ingredients :

• 1 carrot
• 1 cucumber
• 1 red pepper

For the hummus:

• 150 g cooked chickpeas
• 1 tablespoon tahini (sesame paste)
• 1 clove of garlic
• Juice of half a lemon
• 1 tablespoon olive oil
• Salt and pepper to taste

Preparation :

1. Cut the carrots, cucumber and pepper into sticks.
2. Blend all hummus ingredients in a blender until smooth.
3. Serve the sticks with hummus for dipping.

Estimated calories: 120 kcal per serving.

2. Bowl of Greek Yogurt and Red Fruits

Ingredients :

• 150 g of natural Greek yogurt (0% if possible)
• 50 g of red fruits (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds or sugar-free granola

Preparation :

1. Pour the Greek yogurt into a bowl.
2. Arrange the red fruits on top.
3. Sprinkle chia seeds or granola on top for added crunch.

Estimated calories: 140 kcal per serving.

3. Banana-Spinach Protein Smoothie

Ingredients :

• 1/2 ripe banana
• 1 handful of fresh young spinach leaves
• 150 ml unsweetened almond milk
• 1 spoonful of vegetable protein or plain whey (optional)
• 1 tablespoon natural peanut butter

Preparation :

1. Mix all the ingredients until you obtain a smooth texture.
2. Serve chilled in a glass or flask.

Estimated calories: 170 kcal per serving (without protein powder).

4. Rice Crackers with Avocado and Seeds

Ingredients :

• 2 whole grain rice crackers
• 1/2 ripe avocado
• 1 teaspoon lemon juice
• A pinch of salt, pepper and chia seeds

Preparation :

1. Mash the avocado with the lemon juice, salt and pepper.
2. Spread the mixture on the crackers.
3. Sprinkle with chia seeds for a nutritional boost.

Estimated calories: 150 kcal for two crackers.

5. Date and Almond Energy Balls

Ingredients :

• 150 g pitted dates
• 50 g almonds (or walnuts of your choice)
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon ground flax seeds (optional)

Preparation :

1. Mix the dates and almonds until you obtain a smooth paste.
2. Add the cocoa and flax seeds, then mix well.
3. Form small balls with your hands.
4. Place in the refrigerator for 30 minutes before serving.

Estimated calories: 100 kcal per scoop.

6. Hard-boiled egg and raw vegetables

Ingredients :

• 1 hard-boiled egg
• A few sticks of raw vegetables (carrots, celery)
• A touch of mustard or light yogurt sauce to accompany

Preparation :

1. Cook the egg in boiling water for 10 minutes.
2. Peel the egg and cut it in half.
3. Serve with raw vegetables and a light dipping sauce.

Estimated calories: 90 kcal per serving.

7. Baked Kale Chips

Ingredients :

• 1 bunch of kale leaves
• 1 tablespoon olive oil
• A pinch of salt and paprika

Preparation :

1. Preheat the oven to 180°C.
2. Wash and dry the kale leaves, remove the stems.
3. Mix the leaves with the olive oil and spices.
4. Arrange on a baking sheet and bake for 10 to 12 minutes, until the edges are slightly crispy.

Estimated calories: 50 kcal per serving.

8. Small Protein Wrap

Ingredients :

• 1 small wholemeal tortilla
• 2 slices of turkey or chicken
• 1 lettuce leaf
• 1 tablespoon of low-fat cream cheese

Preparation :

1. Spread the tortilla with cream cheese.
2. Add the turkey, lettuce, then roll everything up.
3. Cut in half and enjoy.

Estimated calories: 150 kcal per wrap.

Healthy Snacks FAQs

Should I really snack to lose weight?
Yes, thoughtful healthy snacking can stabilize your blood sugar, prevent cravings, and reduce overindulgence at main meals.

Can you eat chocolate as a snack?
Yes, in small quantities! Choose dark chocolate (70% and above) which is less sweet and contains antioxidants.

What is the best time for a snack?
Ideal snacks are between breakfast and lunch (around 10am) and between lunch and dinner (around 4pm-5pm).

What to drink with my snacks?
Accompany your snacks with water, tea, or unsweetened herbal tea to avoid extra calories.

Combine Health and Pleasure in your Snacks

Healthy snacking does n’t have to mean austerity. By choosing simple, nutritious and tasty ingredients, you can snack smart while still reaching your weight loss goals. So, try these recipes today and discover that indulgence can perfectly rhyme with balance!

• Discover our detox smoothie recipes for healthy and balanced hydration.
• Also try our guide to the best high-fiber foods to accompany your snacks.
• Learn more about the impact of protein on weight loss (nutrition blog).
• Study: Why eating fiber helps control your appetite (scientific site).