Syn Free and Low Syn Snack Ideas

Stuck for ideas for Syn Free and Low Syn Snacks? Then check out all these great ideas for helping you to stay on plan.

Syn Free and Low Syn Snacks front image for post with text and 6 images of snack ideas

I’ve often get messages from readers asking for some syn free and low syn snack ideas and I thought it might be useful to type up a post for you all. When embarking on any plan for healthier eating, the method you choose must be sustainable and so we all need yummy low calorie snacks to keep us on plan, right? Here are some of my suggestions, Feel free to add a comment with some of your suggestions.

Syn Free Snack Ideas

Remember your first choice for snacks should be speed foods (non starchy vegetables and certain fruits where possible) See my post about The Benefits of Speed Foods for how they work to natural control portions. However, where you fancy something else and want to keep on plan, below are some great options:

Fruit - the best portable grab and go snack there is for a sweet tooth and so many different choices too.
Frozen grapes –these are such a yummy treat and because they are frozen it will take you longer to eat them too. To make I just wash some grapes of choice, blot dry with some kitchen paper and then pop them in a freezer bag and add to the freezer. I prefer the red seedless variety, as I just find they taste better, but the choice is yours. When cotton candy grapes are in season, those are a great one to freeze also.
Frozen banana slices – peel a banana, slice into thick slices and add to a freezer bag or tub and place in the freezer till frozen, or alternatively peel the banana, cut in half and thread each half onto a lolly stick or skewer. Then when you fancy something sweet like ice cream these are such a great substitute. If you want to use a free syns, you can dip in some chocolate before freezing.
Pomegranate pips – another great syn free snack.
Fresh fruit salad – you can add literally any fruit you like to this, make up a bowl of different fruit so that you have a yummy mix on hand, you can add in a little fruit juice to prevent it from going brown.
Nature's Cereal - this went viral recently on TikTok. It is so simple to make but a really refreshing treat. You just add some fruit to a bowl (pomegranate is a must), add in a little crushed ice and then pour over some coconut water, so refreshing and great for a sweet tooth.
Sugar snap peas – these are so addictive, I love the crunch they have, you can enjoy these on their own or dipped in your favourite dip/hummus.
Baby carrots – also great enjoy just as they are or in some dip or hummus.
Veggie Sticks - make up a picky plate with some different raw vegetables and some dip (you can make a great syn free dip, by just adding some seasoning to some plain yoghurt.
Raw Pepper Slices - use your healthy extra A choice to add some cheese (laughing cow is great)
Edamame Beans – these are my new current favourite. I buy these in big steamer bags from Costco throw in the microwave as directed, pop the beans out of the pods and either season with just salt or toss in some coconut aminos or soy sauce. They are sooo good.
Crispy Oven Baked Kale –another yummy one. Line a baking tray with some parchment paper, break all the thick stalks off the kale, so you just have the kale leaves. Add to a bowl and toss with some coconut aminos or light soy sauce. Spread out on the baking tray, spray over the top with oil and bake in the oven at 180c or 350f till they just start to crisp.
HEB cheesecake – crumble up a HEb qualifying cereal bar, top with some quark sweetened with your choice of sweetener and a little vanilla or use a syn free yoghurt, then top with fruit for a yummy syn free cheesecake
Oven roasted ripe plantain – season with paprika and salt, spray will oil and bake in oven at 200c or 400f till golden
Pickles/Gherkins - these are certainly not for everyone, but I love them..
Cheese with Apple – Slice pieces of apple and use them as crackers topped with your healthy extra cheese allowance.
Syn Free Soup – I have various soup recipes which are great for snacky times in between meals. If you always have a big pot made up, when you feel a little hungry and it isn’t meal time yet, pour yourself a warmed up cup of homemade syn free soup to sip away on
Boiled Eggs or Mini Quiches - eggs are such a great source of protein, so have great filling power. Mini quiches are great to have on hand too, you can throw in some veggies of choice to the quiche mix.
Ham or turkey roll ups – fill slices of ham with some thin sticks of veg (cucumber, carrot) and roll up
Leftover cooked meat - great for a protein snack
Mug of flavoured black tea with milk – sometimes this is so comforting and it’s all I need to keep certain cravings at bay. You can get some really great flavours too.
Latte – use flavoured coffee and steam some milk from your healthy extra to pour on top
Oven Baked or Air Fried Chips or Fries - these can be made with your own favourite seasonings and using sweet or regular potato, however these can be easy to overindulge in as a snack, so I really only make them if I find myself really hungry and needed something carby/substantial.

Of course if you can save your healthy extra’s for later in the day, you then have lots of option freed up for snacks should you need them. Also check out my Instagram page @slimmingeats if you are not yet following me, as I already have many breakfast ideas on there that do not include your healthy extras.

Low Syn Snack Ideas

When you have some syns spare it's a little easier to choose some snacks to satisfy those cravings. Here are some of the things I like to enjoy

Frozen Yoghurt Bark - flavour fat free plain yoghurt or a low calorie flavoured yoghurt are perfect for yoghurt bark, just add in some mix ins of choice (chocolate chips, granola, nuts, fruit etc) spread out of a tray line with parchment paper and freeze until frozen, then break up and enjoy.
100 Calorie Snacks - any snack items that are around 100 calories will be 5 syns, so buy some of your favourite items when grocery shopping for a treat when you fancy it. I don't recommend going too crazy with these though, as it's too tempting to eat more than you should. Some of my favourites are cereal bars, mini chocolates, and low calorie corn snacks/potato chips and popcorn.
Low Calorie Icecream - there are lots of options for low calories ice cream now, the major brand is Halo Top, but there are some other brands available. Again look at calories and keep to around the 100 calorie mark (which is 5 syns).
Baked Oats - save you healthy extra B choice and make some baked oats, with some of your favourite mix ins, these make a great treat to enjoy with a cuppa and we have plenty of Baked Oat Recipes to choose from.
Hummus and Crackers/Veggie Crudites - make some hummus or use a store bought low calorie brand and enjoy with a few crackers for dipping and some veggie crudités.
Rice Cakes - these are great for a base for your favourite toppings, stick to a healthy extra of cheese or some sliced deli meat, or you can add something like peanut butter and banana.
Nori Seaweed Sheets - I love these and they come in a few different flavours here in Canada. Usually just 25 calories a pack too.
Nuts - not everyones favourite choice as some can be put off by the small portion you get for a certain amount of calories, but they are a great healthy snack to enjoy.
Apple Slices with Peanut Butter - these is a great snack and last so much longer than some snacks for similar calories.
Avocado - This is a great healthy fat to enjoy, mash and enjoy on some toast with slices of ripe tomato and a pinch of sea salt. I buy small avocados, slice in half and wrap the half stone in with foil (this will keep for a few days in the fridge). If you want some more ideas for Avocado, check my post Avocado on Slimming World.