• Make Your Own 100 Calorie Snacks

    Eating healthy on a budget doesn't have to be difficult. Last night, while helping one of my kids rehearse lines for an upcoming theater production, I kept my hands busy preparing a number of 100 calorie snack packs out of various fresh healthy ingredients . . .

    In our household at least, I've noticed that if I purchase something that needs any preparation at all, it has a tendency to sit in the fridge untouched. So, If I get a great deal on an item, yogurt for example, I portion it into single serving sizes and put them in the fridge. Fair game for whomever gets to them first.

    In the time I've been doing this, I've noticed several things.


    1. Food that normally has a tendency to go to waste, doesn't. (For example, the last 1/4 of a cup of yogurt in the bottom of the container.). It no longer goes to waste because it portioned evenly.
    2. The kids eat a serving size. I'm sure you've heard the old adage, "His eyes were bigger than his belly". When the kids get home from school, they're ravenous. When the snacks are prepared and ready, they have a tendency to eat the correct amount, rather than doubling portions out of hunger, (thereby reducing the amount Thrown away.)
    3. They don't mind eating healthy. It may seem strange, but when they open the fridge and get a choice of 10 different 100 calorie snack packs, they don't mind munching fruits and veggies instead of chips, cookies, etc.

    Normally, you don't see me endorsing products, but I absolutely LOVE the Extra Small (1 cup size) Ziploc Storage containers. They're dirt cheap, can be frozen, microwaved & tossed in the dishwasher. Not only that, they are the perfect size for creating your own 100 Calorie Snack packs.

    Here are a few 100 Calorie Snack Pack Ideas

    • 1/2 c. Lowfat Yogurt (sprinkle with frozen blueberries, or with cinnamon, or nutmeg for variety)
    • Large Hard Boiled Egg
    • 1 Orange, peeled and divided into segments
    • 28 Grapes
    • 29 pistachios
    • 1 3/4 cups raspberries
    • 1 c. Blueberries
    • 1 c. Mango Chunks
    • 1 3/4 c. Cantaloupe Chunks
    • 1 3/4 c. Popcorn
    • 6 Dried Apricots
    • 3 small slices Dried Mango
    • 1 1/4 c. Blackberries
    • 2 Medium Kiwi's Sliced
    • 15 strawberries dipped in 1/4 c. Cool whip (lite) (you can make your own)
    • 60 Pepperidge Farm Baby Goldfish Crackers
    • 25 EatSmart Café Fries
    • 1 Small Baked Potato w/ 1/2 c. Salsa & 2 Tbls Fat Free Sour Cream
    • 12 Back to Nature Sesame Ginger Rice Thins
    • 12 Quaker Quakes Cheddar Cheese Rice Snacks
    • 40 Rold Gold Classic Style Pretzel Sticks
    • 5 Nabisco Nilla Wafers
    • ½ cup low-fat cottage cheese with 5 strawberries
    • 3/4 c. Fruit Cocktail in light syrup
    • 3/4 c. Bran Cereal
    • ½ mini bagel with 1 ounce smoked salmon
    • 45 steamed edamame (green soybeans)
    • 12-15 natural almonds
    • 2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
    • 1 hard-boiled egg with 1 slice Melba toast
    • 1/2 cup of sugar-free gelatin, any flavor, and two tablespoons of low fat whipped topping.
    • 15 chocolate-covered raisins
    • 10 dry roasted cashews
    • 1/4 cup of fat-free Ranch dressing to 1 cup of mixed fresh veggies such as zucchini, red bell pepper, celery, carrot sticks and cherry tomatoes
    • 1/2 cup of applesauce and 1 piece of toast cut into four sticks (for dunking, of course!)
    • 6 saltine crackers or 2 graham cracker squares with 2 teaspoons of peanut butter or fruit jam.(One of my favorite snacks as a kid- saltines & grape Jelly... mmmmmmmmmm!)
    • 1/2 cup of fat-free ice cream
    • Easy Parfait- 1/2 cup of low-fat pudding layered with two crumbled vanilla wafers and a dollop of low fat whipped topping to garnish the top.
    • 1 Medium apple cut into slices and spread with 2 teaspoons of peanut butter
    • a 2" slice of Angel Food Cake
    • 12 small Pretzel Twists
    • 1/2 c. Unsweetened Applesauce

    Now that you've cut your calories, check out the workouts we recommend . . .

    on Where to Buy:

    The Extra Small Ziploc Containers are available on Amazon - a 2 pack (which is 12 bowls) is under $4 with free shipping, using the subscribe and save. That's .33 per bowl.
    This article was originally published in blog: Make Your Own 100 Calorie Snacks started by Liss
    Comments 28 Comments
    1. djksin's Avatar
      djksin -
      I save square baby food containers, the stage 2 & 3 are usually 1/2 c. each and make the perfect container for snacks. They stack nicely in the fridge. We use them for puddings, jello, applesauce, yogurt, or dip (no double dipping.) Great for each child to have their own and great portion control.
    1. fosterfamily5's Avatar
      fosterfamily5 -
      Glad makes 1/2 cup containers. Great for Jello, yogurt, and pudding for lunch boxes.
    1. AMACAR's Avatar
      AMACAR -
      I WAS GETTING READY TO POST WHEN I SAW djksin's POST, LOL. I PAY PEOPLE WHO DON'T USE THE GERBER BABY FOOD CONTAINERS, 5 CENTS EACH. I LOOK AT IT LIKE RECYCLING PAY. I LOVE THESE CONTAINERS FOR MY 100-150 CALORIE SNACKS AND HAVE BEEN DOING THIS FOR SEVERAL YEARS. I HAVE A LOT OF FAMILY MEMBERS WHO COME THROUGH AND THESE ARE A QUICK GRAB & GO. THANKS FOR THE ADDITIONAL SNACKING IDEAS.
    1. RicePicker's Avatar
      RicePicker -
      Here are 10 of my favorite homemade 100 calorie snack ideas:


      1. Jicama & Honey Mustard dip- 1 1/2 cups of jicama peeled and sliced, (this is a root veggie that has 6 grams of fiber per cup!) eat it mixed in 1 Tbs Greek Yogurt, 1 Tbs Mustard, 1 tsp honey
      2. Cocoa dusted almonds (12)
      3. 10 Lg Shrimp boiled in lime juice and sprinkled with chili powder
      4. Frozen Grapes
      5. Pumpkin Yogurt (1/2c. plain yogurt 1/4 c. pumpkin puree, 3 drops stevia, 1/4 tsp cinnamon) or Maple Pumpkin Yogurt 1/2 c. plain yogurt, 2 TBS pumpkin puree, 1 tsp maple syrup
      6. Watermelon Salad - 1 c. fresh spinach, 1 tbs balsamic vinegar, 3/4 c. diced seedless watermelon
      7. Rice Cake smothered in almond butter
      8. Coconut covered kiwi slices- slice 1 kiwi and top it with a TBS of shredded coconut
      9. 1 Fig newton spread with a tsp of peanut butter
      10. Spiced orange- an orange sprinkled with cinnamon
    1. Devildog's Avatar
      Devildog -
      If you want a low calorie snack most dry cereals are low calorie, for as much as you get to eat. Try mixing a couple together for a trail mix type snack. Most are around a hundred for a ¾ cup to 1 cup even the sugary ones.
    1. kerryh's Avatar
      kerryh -
      Thanks , I am printing this out.
    1. AndreaGwyn's Avatar
      AndreaGwyn -
      My go to low cal snack is popcorn, instead of using butter I spray with a little butter flavored cooking spray olive oil would work also but I do not like olive oil. Toss in garlic and a touch of Parmesan. I admit I do use real butter once in a while.
    1. valuebill's Avatar
      valuebill -
      Thanks for the article since I forgot I already had the Ziploc cups. I am using them to put 100 calories of Chex Mix and bran cereal.
    1. pnutshell's Avatar
      pnutshell -
      I like making turkey pepperoni slices crispy in the microwave then scooping up laughing cow cheese with them. If I remember right 14 slices and a wedge of cheese is less than 150 calories.
    1. fosterfamily5's Avatar
      fosterfamily5 -
      raw veggie sticks. jicama, carrots, celery, red bell pepper. Make a whole big bowl and pkg these in those little containers and stack them in the fridge to bring to work
    1. jeanettegonzale's Avatar
      jeanettegonzale -
      I use the Ziploc cups to store homemade pudding. I usually make chocolate when I need a fix without adding a lot of unwanted calories and other junk.
    1. MrsPaws's Avatar
      MrsPaws -
      These are some of our favorites:

      -Make a low fat hummus and fill snack cups with 3/4 cup and have fresh veggies portioned out in snack size baggies.

      -About 4 tbsp low far Ranch dip with fresh veggies portioned out in snack size baggies.

      - A whole snack container of Sugar free jello -made with fresh fruit.

      -Home made chex mix with peanuts-about 1/2-3/4 cup

      -Celery stuffed with Laughing Cow Cheese-Light. It won't fit in the small snack size containers but WILL fit in a sandwich zip top bag OR
      stuffed with natural (no sugar added) peanut butter.

      -Sliced apple with 1 tbsp natural (no sugar added) peanut butter

      -Low fat cheddar cheese slices

      -Light cottage cheese and veggies...
    1. chibibarako's Avatar
      chibibarako -
      Frankly, most of my 100 calorie snacks work well in a Snack size Ziploc bag. But everybody stole my snack ideas! ;-( jk
    1. BusyMom's Avatar
      BusyMom -
      When I crave Chocolate, I add some chocolate syrup to my coffee. it's 2 . TBS for 100 Calories I don't use close to 2TBS.
    1. kgerdes1's Avatar
      kgerdes1 -
      I make a ranch dip that calls for plain greek yogurt instead of sour cream. I portion it into serving cups and keep cut seasonal veggies, sometimes mixed other times individually, in snack baggies together in the fridge. The family can grab a bag of veggies and dip on the run.
    1. Heatherazz's Avatar
      Heatherazz -
      I use left over black beans to make delicious bean dip. Heat the beans, put them in the blender with a little plain yogurt and whirl it into some delish dip for tortilla chips.
    1. SCMEAL0's Avatar
      SCMEAL0 -
      I love iced coffee for a snack. I add ice cubes to a cup of hot coffee with a tablespoon if sugar free coffee syrup and two tablespoons of sugar free non dairy creamer. Yumo!
    1. bibicarole's Avatar
      bibicarole -
      For myself who have a lapband (surgical device) to lost weight, i need some protein. This is what i eat:
      1 small size of yogourt with 4 to 8 almond
      6 stick of celeri with 1 tablespoon of peanut butter
      3/4 cup of oat wheat with peanut butter
    1. drayerg2000's Avatar
      drayerg2000 -
      3 cups of air popped popcorn equals 100 calories... That's quite a bit but remember, no butter!
    1. bethaliz6894's Avatar
      bethaliz6894 -
      My kids have a bad habit of opening a box of cereal and only eating half. When I get several boxes, I dump them in a big Tupperware bowl, pop some corn and make our own trail mix. Stores put items they want sold at eye level. So I out the chips and salty snacks on the top shelf of the panty and my homemade snack mix on the middle shelf eye level for the kids. it stays in a sealed Tupperware container and the snack mix stays fresh. I don't buy sugary cereal so the base is not a sugary mix.

      We also have a rules. The kids can eat what ever you want...if it involves opening a can, you get one a day. if it is microwave pasta, you get 2 a week. if it is comes out of the fridge crisper, you can have as much as you want whenever you want without asking. I will even open a bottle of salad dressing every now and then for a dip, but it usually goes to waste.


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