Top 15 Snack Ideas With Crunch

Craving something crunchy? Give up the chips, and go for a healthier choice, like nuts, seeds, or raw veggies — or one of our new nutritionally balanced South Beach Diet snack or cereal bars. Here are some Phase-specific snack suggestions that pack a crunch!

Phase 1 Snacks
  • Raw veggies — including green or red bell peppers, cauliflower and broccoli florets, or jícama sticks. Serve with reduced-fat cheese, nonfat Greek yogurt flavored with cumin, or a bean-based dip.
  • Celery sticks with 2 tablespoons natural peanut butter (they count toward your daily nuts/seeds allowance). Look for natural peanut butter with 1 g of sugar or less per 2 tablespoons.
  • Soy nuts or dry-roasted edamame (count 1/4 cup toward your daily nuts/seeds allowance)
  • Almonds, walnuts, cashews, hazelnuts, pistachios, dry-roasted peanuts, or other nuts (limit your serving as recommended and count it towards your daily nuts/seeds allowance)
  • Sunflower seeds and pumpkin seeds (count 1 ounce or 3 tablespoons toward your daily nuts/seeds allowance)


Phases 2 and 3 Snacks
You can also enjoy Phase 1 snacks on Phases 2 and 3.

  • Carrot sticks with 2 ounces (1/4 cup) of hummus
  • Whole-grain crackers (3 g or more fiber per serving) with a spreadable cheese wedge
  • High-fiber, low-sugar, whole-grain cereal (choose a low-sugar brand with 5 g or more fiber per serving)
  • Air-popped or microwavable popcorn (3 cups; check the label to be sure it doesn't contain trans fats)
  • Apple or pear slices
  • Frozen grapes
  • Toasted whole-wheat pita bread (choose varieties with 3 g fiber per pita), cut into triangles; enjoy with an individual container of hummus
  • Toasted whole-wheat or whole-grain tortillas or wraps, cut into triangles; serve with salsa or a bean-based dip
  • 100-Calorie South Beach Diet Snack Bar or a Good to Go Bar
  • South Beach Diet Sweet Delights: Dark-chocolate-covered soynuts or dark-chocolate-covered sunflower seeds
There are plenty of healthy, gluten-free snack options to enjoy on every Phase of the South Beach Diet Gluten Solution. Check out Dr. Agatston’s new book The South Beach Diet Gluten Solution for ideas or use our Recipe Finder on the site to search for delicious gluten-free snack recipes. Not a member? Join the South Beach Diet Gluten Solution Program.

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