10 Healthy, Low-Calorie Summer Snacks

By , By Lisa Cain, Ph.D.
Summertime is here and the snacking is easy. This is the season when the fruits and vegetables are just rolling into markets so healthy choices are both cost effective and delicious.

The best snacks for summer are simple: watermelon, peaches, strawberries, blueberries, tomatoes, etc. -- just munch on them!

The 10 recipes below are for those of you who want to dress your summer fruits and vegetables up a bit. A few added ingredients, maybe a little heat, and you have healthy food that is tasty.


1. Salad Stick Recipe


(makes 12 skewers)

1 pkg white whole mushrooms

1 medium red onion

1 green bell pepper

2 zucchini

1 pint cherry tomatoes

12 skewers

Wet a paper towel and clean mushroom caps. Remove stems from mushrooms. Cut onion in half and then cut 4 pieces of each half. Clean and cut bell pepper into 1/2 inch pieces.

Peel zucchini and slice into 1 inch pieces. Place ingredients onto skewers. Heat grill and cook on medium heat for 5 minutes per side until vegetables are your desired doneness. Enjoy!

These can be made ahead and reheated on the grill or in the oven.

16 calories, 0.2 g fat, 3.5 g carbohydrates, 0.8 g protein, 1.0 g fiber, 5 mg sodium


2. Cucumber Orange Water Recipe


1 orange

1/2 cucumber

6 cups water

Cut orange in half then thinly slice into half circles. Thinly slice 1/2 cucumber. Add cucumber and orange to a pitcher. Add 6 cups water to pitcher. Chill in refrigerator and drink within 2 days.

0 calories, 0 g fat, 0 g carbohydrates, 0 g protein, 0 g fiber, 0 mg sodium
SparkPeople Tip: Squeeze the oranges into the water and add 27 calories per serving.


3. Bacon-Cantaloupe Bites Recipe


(serves 1)

1 slice bacon

1/4 cantaloupe

toothpicks

Cook bacon in pan or microwave (using paper towels). Cut bacon and cantaloupe into 10 small pieces. Spear bacon and cantaloupe with toothpick.

115 calories, 8.0 g fat, 3.1 g carbohydrates, 7.3 g protein, 0 g fiber, 444 mg sodium

SparkPeople Tip: You could also use lean ham!


4. Watermelon Feta Salad Recipe


(serves 2)

2 cups watermelon diced

1/4 cup crumbled feta cheese

1 tablespoon chopped dill (optional)

Mix feta, watermelon, and dill in a small bowl. Eat immediately or else the watermelon becomes soggy.

For one serving: 95 calories, 4.2 g fat, 12.2 g carbohydrates, 3.6 g protein, 0.6 g fiber, 211 mg sodium

SparkPeople Tip: Serve on skewers for a fun presentation!



5. Caprese Salad

1/2 tomato

1 ounce fresh mozzarella

5 basil leaves

1 teaspoon olive oil

salt and pepper to taste

Slice tomato with a serrated knife into thin slices. Slice mozzarella into thin slices. Alternate tomato, mozzarella, and basil onto plate. Drizzle with olive oil and season with salt and pepper.

132 calories, 10.3 g fat, 2.4 g carbohydrates, 7.7 g protein, 0 g fiber, 151 mg sodium


6. Chile Lime Corn Recipe


(serves 4)

4 ears corn

1 lime

1 teaspoon salt

1 teaspoon chile powder

Put a large pot of water on to boil. Shuck corn. When water is boiling add corn and cook for 4 minutes. Remove and place on plate Slice lime into 4 quarters and mix salt and chile powder in a small bowl. Dip lime into chile-salt mixture. Squeeze lime onto cooked corn and enjoy!

63 calories, 0.9 g fat, 13.9 g carbohydrates, 2.4 g protein, 2.0 g fiber, 592mg sodium
SparkPeople Tip: Add one teaspoon grated Parmesan for a total of 71 calories! We love to grill the corn, too, for added flavor.


7. Banana Split Makeover Recipe


(serves 1)

1 cup fresh strawberries

1 banana

8 tablespoons sweetened whipped cream

Slice strawberries and banana. Put in a bowl and top with whipped cream. Enjoy!

207 calories, 4.8 g fat, 38 g carbohydrates, 2.2 g protein, 5.9 g fiber, 3 mg sodium
SparkPeople Tip: Don't stop with strawberries and bananas. Add your favorite fruit!




8. Green Smoothie Recipe


(1 serving)

1 cup fresh mixed berries

1 cup kale

1/2 banana

1/2 cup water

5 ice cubes

Tear kale leaves off of stems and tear into small shapes. Pulse ice in blender until crushed. Put berries, kale, 1/2 banana, and water into a blender and blend until smooth.

132 calories, 1.1 g fat, 31.2 g carbohydrates, 3.8 g protein, 5.8 g fiber, 31 mg sodium



9. Grilled Dessert Recipe


(makes 7 sticks)

1 20-ounce can Pineapple Chunks in Pineapple Juice

3 bananas

1 lemon

7 skewers

cinnamon (optional)

Drain pineapple and slice bananas into small pieces (the same size as the pineapple). Stick pieces onto skewers and place on a plate. Squeeze lemon juice over the sticks, cover, and store in refrigerator until ready to grill.

Grill at medium heat, turning every 2 minutes until slightly charred (5-7 minutes). Dust with cinnamon and enjoy! Can be served hot or room temperature.

For one skewer: 85 calories, 0.2 g fat, 22.2 g carbohydrates, 0.6 g protein, 2.0 g fiber, 7 mg sodium


10. Snap Peas and Warm Goat Cheese Recipe


10 snap peas

1 ounce goat cheese

Melt goat cheese in microwave for 10 seconds. Be careful not to overheat because the cheese will separate. Dip snap peas in goat cheese one at a time and enjoy!

94 calories, 6 g fat, 3.6 g carbohydrates, 6 g protein, 0.9 g fiber, 45 mg sodium

SparkPeople Tip: We love this warm dip with celery, carrots, and pretty much any veggie imaginable!

About the author: Lisa Cain, Ph.D. writes about healthy snacks on Snack-Girl.com. She is a published author, mother of two, and avid snacker.


For more healthy snack recipes visit Snack-Girl.com.

What is your favorite summertime snack using the season's freshest produce?

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Comments

ELRIDDICK 2/28/2018
Thanks for sharing Report
EO4WELLNESS 1/17/2018
cold watermelon works well for a summer snack Report
KATHYJO56 11/8/2017
These all look good Report
EVILCECIL 10/20/2017
Great summer fare. Report
JVANAM 8/18/2017
Love is a friendship set to music.
- Joseph Campbell Report
MBPP50 8/17/2017
Awesome! Report
CHRIS3874 8/16/2017
watermelon Report
DRLMAZ 8/16/2017
Great Report
JANET552 8/16/2017
Fun ideas. Report
GEORGE815 8/13/2017
Great ideas for snacks. Report
GKNIGHT69 7/31/2017
Great article! Thank you! Report
YMWONG22
Yummy recipes. Report
Always looking for good snack ideas Report
KARENG99
The mixed berry and kale smoothy looks good.
Report
That's not bacon, it's prosciutto! Report
TAYLOR949
The comments about the Caprese salad are spot on. I knew something was wrong when I saw the tomato. Its a whole tomato not half. The rest is quite clear about the cheese.Makes you start to question thed rest of the post Report
That caprese salad has more like FOUR ounces of mozzarella! No wonder portion distortion is such a big problem, when they promote it right here on the site. Report
All of these recipes look tastey and they are pretty easy to make. I will be trying all of these I'm sure. Yum can't wait. Report
Yum! Several of these I already do, though my ingredients might vary a little. I love the banana and pineapple skewers! I'm going to have to try that one soon. Report
Yum! Great ideas! Report
LILI2G2000
Seem simple enough, thanks! Report
Interesting recipes, except the one with kale, just can't stand it, no matter which expert says it's "good". So glad for summer fresh produce though! Report
I LOVE the skewer ideas. Veggies on the grill sound sooooo good. Report
I looove caprese salad! However, that's a lot more than 1 oz. of mozzarella shown in the picture . . . how about some pics that show the serving sizes discussed? Otherwise it's misleading to make something and it is not going to look like the pictures if you use the serving size called for in the recipe. Report
These look soo good! Report
CRISTALCONNORS
Very interesting and unexepected! These are worth a shot. Report
Summer snacks, Its really nice, as summer arrives we feel more thrust then hunger, So we must always have good break fast and snacks, as we usually have great lunch or dinner. Summer time means holiday time, family time. We use to spend time with family , and have great memories, So we should have great snack, breakfast. Thanks for the great and delicious recipe. Report
Some really great ideas here! Love the watermelon and feta. Sweet and salty. Yum! Report
JDADDIONE
My favorite summer snack is strawberry banana soft serve "ice cream". I take a half of a frozen banana (I freeze them after they are peeled) and about a 1/2 cup of frozen strawberries and put them in the food processor. Be careful not to blend for too long. You can add a little Stevia or agave for extra sweetness. Report
I will definately try the Grilled Dessert and the Banana Split Makeover Recipes. Thank you!! Report
yes so am I !! yummy Report
Great summer ideas! Thanks Report
This is one of the best lists of recipes I've seen on Spark! I'm going to try them all! (One at a time, not all at once!) Report
will try out the banana split makeover recipe. Report
ANNIEW-C
Those are some very enticing snack ideas. Thanks!!! Report
Salad sticks and lime corn sound most interesting to me. Report
JUDYHELP
Some of these I want to try. But can't imagine cantaloupe and bacon. But what the heck, try it and see. Thanks for the recipes!!! Report
I am trying the cucumber/orange water when I get home! Report
YUM! My mouth is watering - ALL of these sound SO Wonderful! Thank you, and just in time to practice before the July 4th holiday. Report
Sounds good. Report
What great mouth watering ideas! Looking forward to trying some have put this blog in my favorites! Report
this is one of the best articles on healthy snacks with fruits and veggies i've ever read! THANK YOU for sharing this! I will be trying ALL these recipes! They look simple, delicious and best of all- HEALTHY! Just what I was looking for! Thanx again! Report
ROKSANA89
Valuable advise! Report
Tasty ideas! Report
Great ideas - will start up the grill Report
TPETRIE
These summer treats sound wonderful. I will be using them for sure. I don't think I'll wait until the 4th. Report
I'm looking forward to trying some of these recipes. Yum. Report
 
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