8 healthy, low-carb snacks to try

Carbohydrates, or carbs, are one of the main nutrients you derive from food and drinks. When you consume carbs, the body breaks them down into sugar, which you then use for energy. There are different types of carbs:

• Fiber helps digestion and supports heart health, among other benefits. Whole grains, fruits, and vegetables are good sources of fiber.
• Starches are found in beans, grains, and some vegetables such as corn and potatoes.
• Sugar can come from natural foods like fruit, or from processed foods like cereal and baked goods, which often contain added sugars. 

It’s important to understand: Carbs don’t cause weight gain. Eating too many carbs, however—especially added sugars—can contribute. Many people try eating fewer carbs to drop pounds or feel healthier.

If you’re interested in a low-carb diet, speak with a healthcare provider, who can help you decide if it’s a healthy choice for you. And if you decide to try low-carb—or just want some healthier snack options—check out these delicious, nutrient-packed picks.

This creamy treat delivers some of the same flavor as a cup of pudding, with fewer carbohydrates and less added sugar.

To make it, combine 3 tablespoons of chia seeds with 1 cup of unsweetened vanilla almond milk, and 1 tablespoon of unsweetened cocoa powder. After a good stir, the seeds need time to soak in the liquid, so let your pudding chill overnight or for a few hours in the refrigerator. The resulting mixture yields an 8-ounce cup of pudding, twice as much as a typical store-bought cup. It contains 180 calories and 16 grams of carbs.

Nutritional bonus: Chia seeds are also rich in unsaturated fats, which research suggests can help keep you fuller, longer. Not a chocolate lover? Skip the cocoa powder and add a teaspoon of vanilla extract instead.

Though stuffed mushrooms may sound a bit fancy for a snack, this recipe is simple to pull together. Mushrooms are non-starchy veggies, and you can nosh 10 small caps for fewer than 25 calories and just 3 grams of carbohydrates.

While these fungi are tasty on their own, they're even better stuffed with a combination of lump crab meat, herbs, and spices. In a small bowl, combine 3 ounces of crab meat, 1 teaspoon of olive oil, and a sprinkle each of thyme, paprika, oregano, salt, and pepper. Crab meat is sold frozen or can often be purchased fresh from your supermarket's seafood counter. Either one will work for this recipe.

Place a bit of your mixture into six small washed and destemmed mushroom caps and sprinkle the batch with 1 tablespoon of grated parmesan cheese before baking at 350°F for 15 minutes. A six-cap serving contains 157 calories and just 2 grams of carbohydrates.

Most nuts—like pecans, walnuts, and almonds—are low in carbohydrates. Per 1-ounce serving, almonds contain 6 grams of carbs, while pecans and walnuts each have about 4 grams. Grab a handful of regular mixed nuts on your way out the door, or try this simple recipe.

In a medium bowl, combine 2 cups of your favorite nuts, 1 tablespoon of olive oil, and 1/2 teaspoon each of chili powder, ground cumin, black pepper, salt, paprika, and cinnamon.

Spread your coated nuts onto a baking sheet lined with parchment paper or foil and roast for 10 to 15 minutes at 350°F, stirring halfway through. Allow your nut mixture to cool completely and store in an airtight container.

The recipe can be divided into 12 single-serve baggies for effortless snacking anywhere, anytime. Protein, carbohydrates, and calories will vary based on your chosen nuts, but a serving of this recipe—made with a combo of pecans, almonds and walnuts—delivers 131 calories, 3.5 grams of carbs and 3 grams of protein.

If you've long been a lover of tuna salad sandwiches, going low-carb can be a challenge. A single slice of white bread contains 15 grams of carbohydrates.

You can slash carbs by layering a healthier version of your favorite seafood salad on thin slices of crunchy and hydrating cucumber. Mix 3 ounces of canned and drained light chunk tuna with 1 tablespoon of mashed avocado and sprinkle in flavors like black pepper, paprika, and chili flakes.

A 1/4 cup cucumber slices topped with all 3 ounces of your tuna and avocado mixture contains just 130 calories and 3 grams of carbohydrates. It also contains 2.5 grams of unsaturated fats, which can help improve blood cholesterol levels—increasing the good and decreasing the bad. High-density lipoprotein (HDL or “good” cholesterol) helps bring unhealthy cholesterol from the blood to the liver, where it's expelled from the body. Too much low-density lipoprotein (LDL or "bad" cholesterol), can lead to clogged arteries and increase your heart disease and stroke risks.

Tater tots are typically made with a blend of potatoes, flour, and a variety of seasonings, meaning they’re far from low-carb. One small potato contains almost 30 grams of carbohydrates. But this recipe for baked cauliflower tots eliminates many of those carbs.

In a food processor, combine 2 cups of boiled and chopped cauliflower, 1 large egg, 2 tablespoons of finely chopped white onion, and 1/2 cup of grated parmesan cheese. Next, stir in your seasonings, like salt, pepper, and fresh parsley.

Roll tablespoons of your mixture into oval-shaped tots and place on a lined sheet pan, about 1/2 inch apart. Bake your bites for 20 to 30 minutes at 350°F, flipping once. Per 8-tot serving, this snack offers 88 calories and fewer than 4 grams of carbohydrates.

These low-carb crisps require just three ingredients to create: zucchini, olive oil, and salt. Preheat your oven to 250°F while you prep your chips. Slice one large zucchini into very thin rounds and place between two paper towels. Press your covered slices to draw out excess moisture from this water-rich veggie—this will help them crisp up a bit faster.

Next, lay your zucchini slices in an even layer on a baking sheet (or two) covered with parchment paper, brush them with 1 tablespoon of olive oil and sprinkle with just a bit of salt. Place your trays in the oven and allow to cook for about 2 hours, or more if your chips are still soft to the touch after that time. Once cool, you're ready to dig in!

Enjoy them all on their own or dip them into a mixture of 1 tablespoon of plain, nonfat Greek yogurt mixed with a touch of lemon juice, salt, pepper, and 1/2 teaspoon of fresh dill. Half a batch of zucchini chips—with dip—contains 95 calories and 6 grams of carbohydrates.

While chicken wings are high in protein, they’re also dredged in flour, fried in oil, and served with rich condiments, adding carbs, calories, and saturated fat to each serving. So, try this creamy, wing-flavored dip instead, served with crunchy celery sticks.

To bring this snack together, combine 3 ounces of shredded white meat chicken, 2 tablespoons of hot sauce, and 1 tablespoon of shredded cheddar cheese. Heat on the stovetop or in the microwave until cheese melts and ingredients are combined. You can bake, roast, or grill your chicken breast before shredding it, or pick up a rotisserie chicken. In a pinch, the canned kind works, but choose the variety packaged in water.

Served with two medium-sized celery stalks, the dip contains 180 calories and 3 grams of carbohydrates. If you're also monitoring your sodium intake, scale back the hot sauce, which typically contains 190 milligrams per teaspoon.

Sure, some fruits, like bananas and mangoes, are carbohydrate-rich, but others, like berries, have far fewer grams of carbs per serving. Per 1/2 cup, raspberries contain 7 grams of carbs, blueberries have just over 10 grams, and strawberries, 6 grams.

To put these treats together, thread 1/2 cup of berries onto a wooden skewer and coat with 2 tablespoons of plain, nonfat Greek yogurt. Place your fruity sticks in the freezer, where they can be stored in an airtight container until you're ready to enjoy.

A 2-tablespoon serving of yogurt adds just 15 calories and less than 1 gram of carbs to your fruit.