7 Healthy High-Fat Snacks


We must focus our attention not on the heavily processed snacks often loaded with refined sugars and oils, but rather fill hunger and our bodies with a balance of healthy fats, protein, and fiber.


Need some inspiration? Answer to these high-fat foods and snacks whenever that pesky snack attack is calling!


7. Tuna

Tuna is a convenient source of protein and healthy fat that can be enjoyed straight from the can or pouch it came from.

Also look for the blue Certified Sustainable food label, BPA-free indication on packaging labels, and “light” or “white” tuna products that are naturally low in mercury.


6. Hummus

Hummus is a mainstay in Mediterranean cuisine and is commonly produced by mixing chickpeas, tahini, olive oil, garlic, and lemon juice.

The dip serves up a rich collection of vitamins, minerals, protein, fiber, and both healthy monounsaturated (from olive oil) and polyunsaturated fats (from the tahini).

Buy it ready-to-eat or prepare your own, including this roasted garlic hummus in cucumber cups recipe. Control the carb content by eating with bell peppers or carrot or celery sticks rather than with white flour pita. 


5. Hardboiled Eggs

Don’t fear the yolk, folks! Yes, yolks are suppliers of cholesterol (which is a fear of the past), but they also gift healthy fat and fat-soluble vitamins.

The yolks are one of the very few food sources naturally supplying vitamin D, while eggs are also a valuable source of choline, selenium, phosphorus, some B vitamins, and the antioxidants lutein and zeaxanthin.

And not to mention, at an approximate 17 cents per serving, eggs are considered the least inexpensive source of high-quality protein you can buy!

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Hard boil a dozen eggs at the beginning of your work week for a convenient, go-to snack.


4. Full-Fat Yogurt

Going full-fat (and Greek) with your yogurt grants a creamy, decadent snack that is sure to keep you satisfied on hours an end.

And rather than going for flavored varieties overflowing with added sugars, add natural sweetness with a half cup of your favorite berries, along with added crunch from nuts and seeds.


3. Edamame

Edamame, or an immature soybean, is chockfull of both monounsaturated and polyunsaturated fatty acids.

And not to mention, edamame is a plant-based complete protein, meaning it contains all the essential amino acids that tend to be kin to meat and dairy products, and is packed with fiber.

Simply enjoy edamame boiled with a sprinkle of sea salt or whip up this edamole recipe!


2. Cheese

Being a dairy product, cheese is a natural blend of calcium, protein, and fat, along with supplying vitamin B12, phosphorus, and other nutrients.

And not to mention, cheese is exceptionally portable, making it a convenient and high-fat snack option to keep on hand!


1. Avocado

Unlike most fruits recognized as carbohydrate sources, avocados are acknowledged for their heart-healthy monounsaturated fat.

Aside from their healthy fats, they offer high fiber and potassium concentrations for digestive health and management of blood pressure, respectively. The unique fruit is also rich in folate, copper, and vitamins B6, C, E, and K.

Avocado is luscious as is, though you can jazz it up by simply sprinkling with a dash of salt and pepper or truly elevate its flavor with a drizzle of olive oil and squeeze of lemon juice.


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