Healthy Savoury Snacks

January 17, 2012

Savoury Snacks Under 200 Calories.


Whole foods, healthy, delicious, fast and nourishing!!! I have been asked a lot lately for snack ideas so am I compiling some of my favs and will keep adding to them as time permits! Any suggestions are welcomed! I like real food, that tastes great; nourishes the body but doesn’t leave you feeling heavy. Which ones are your favourite? Please try them- share them and ‘like’ them!!

  • Celery and Hummus: About 2 sticks with 2 tablespoons hummus.
    Pistachios: A couple handfuls— about 25 nuts (Cracking them open will take more time and avoid grabbing 25 more).  – supposedly…
    Guacamole Stuffed Egg Whites: Halve a hard boiled egg, remove yolk, and stuff the empty space with 2 tablespoons guacamole (avocado, lime, coriander and salt). YUM.
    Soy Edamame: ¼ cup boiled Edamame with 1 teaspoon gluten free soy sauce (tamari).
    Kale Chips: ½ cup raw kale— stems removed— baked with 1 teaspoon coconut oil at 200° until crisp. – incredibly alkalising!! – add parmesan for more deliciousness!

  • Cucumber Sandwich: ½ English muffin or one piece of gluten free toast with 2 tablespoons cottage cheese and three slices of cucumber.
    Turkey Roll-Ups: Four slices  turkey rolled up and dipped in 2 teaspoons honey mustard.
    Mixed Olives: About 8 olives.
    Wasabi Peas: About  ⅓ cup.
    Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons balsamic reduction.
    Cheesy Roasted Asparagus: Four spears (spritzed with coconut oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 200°.
    Cucumber salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
    Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan until egg whites are no longer runny..
    Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar. Kale is amazing – get it from the farmers markets.
    Spicy Black Beans: ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yoghurt.
    Caprese Salad: 1 golf ball sized fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of balsamic vinegar.
    Mini Chicken Sandwich: Two slices chicken with 2 teaspoons honey mustard rolled in a lettuce leaf.
    Almond Butter & Celery: 1 medium celery stalk with 1 tablespoon almond butter.

  • Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup cottage cheese.
    Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar. – only every so often- this is high in GI.
  • Tropical Cottage Cheese: ½ cup cottage cheese with ½ cup fresh mango and pineapple, chopped.
    Corn Cake and Almond Butter: One corn cracker with 2 teaspoons almond butter.
    Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.

More snacks – these require a little prep time, but very worth it….:

Avocado Toasties



2 sliced GF toast;1/2 avocado, mashed; 2 Tbsp low-fat cheese, grated; bits of your favourite green veges; tomato for colour!

How to make it work:

Preheat grill, toast bread on one side. Spread mashed avocado on untoasted side.
Sprinkle with cheese and toast until cheese is bubbling. Serve immediately.


Add protein of your choice- chicken, turkey, tofu…etc , sliced tomato or crushed pineapple for variety.

Stuffed Mushrooms


Mushrooms filled with ricotta, spring onions, cucumber and tomato. In fact- stuff them with whatever you like!! Always season with your favourite fresh herbs and spices for pizzazz. Sooo good!! Fast and easy!!!!

Suggestions: May be served raw or baked in oven for a few minutes only.


1/2 cup low-fat ricotta cheese; 1/2 cup finely chopped spring onions; 1 cucumber, finely chopped; 1 large tomato, finely chopped; 1 tsp freshly ground black pepper, or to taste; 2 Tbsp lemon juice ;2 Tbsp fresh dill or chives chopped;8 large mushroom caps, 100g each

How to make it work:

Mix ricotta, spring onions, cucumber, tomato and pepper.
Sprinkle mushroom caps with lemon juice and fill with the mixture.
Sprinkle with dill or chives. Serve immediately or bake in oven for a few minutes.


Low-fat cottage cheese could be used in place of the ricotta cheese, for low calories. I usually use cottage cheese personally.

Vietnamese Rolls

– one of my favourites –


To make prawns straight and easier to roll in rice paper, buy green prawns, peel them and thread onto a skewer. Drop into boiling water for two minutes, let them cool and take them off the skewers.
Any protein will do- you don’t have to use prawns. Easy to make and keep in the fridge!!!!!!! YUMMMMMOOOO


10 sheets rice paper, round or square; 100 g bean shoots; 1/2 red capsicum, thinly sliced; 1 cucumber, thinly sliced; 1 carrot, thinly sliced; 10 cooked green prawns; 1 Tbsp fresh spearmint or mint leaves (really important- the fresh herbs MAKE this dish!!) ; 1 Tbsp fresh coriander; 10 garlic chives or regular chives, one for each roll

How to make it work:


  • Blanch the bean shoots quickly in boiling water, then plunge them into ice cold water. Drain well.Soak the rice paper in warm water for 20 seconds and place on a clean towel or tea towel to absorb the excess moisture. Shred the mint and coriander leaves. (the fresh herbs are the secret ingredients for the rolls- you HAVE to have fresh herbs!!!)
  • Place a selection of green veges and your choice of protein on a piece of rice paper and roll the rice paper just enough to cover the filling. Tuck in the ends, then place a piece of prawn in the roll and continue rolling until the rice paper runs out. Done.
  • Make them up and keep them in the fridge.
  • Light and tasty.


Tuna Melt



1 sml can tuna, drained and flaked; 1 stick celery, chopped; 1/4 capsicum, chopped; 2 corn crackers; tomato slices; herbs and spices to taste- sale and pepper; 50 g reduced-fat baked ricotta, sliced

How to make it work:

  • Combine all ingredients except crackers, tomato and baked ricotta.
  • Spoon tuna mixture evenly over crackers. Top with a slice of tomato and slices of baked ricotta.
  • Place in a pre-heated 200ºC oven for until warmed, or just eat as is without placing in the oven. Serve immediately.


{ 2 comments… read them below or add one }

Antoinette June 12, 2012 at 10:58 pm

I made some GLUTEN FREE Savoury scones on Sunday, they were a great winter snack and then lunch today at the office!


Vashte June 13, 2012 at 8:05 am

What flavour?! Yummo perfect for winter!! They would be great with soup on a cold Winters day!!


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