May 8, 2025

5 Low-Calorie, Healthy Snacks for When You Have the Munchies

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It's 8 o'clock at night. You've just indulged in a little post-dinner THC treat, and gradually you're starting to feel snacky. Flash forward 20 minutes, and the cravings are insatiable. The munchies have officially hit. But, before you dive into that bag of chips, why not pivot toward healthy snacks for the munchies instead?

If you’re dieting or simply trying to make more mindful food choices, fear not. It’s possible to satisfy your cravings with something healthier! Here, we reveal how to swap out high-calorie junk food for nutrient-dense, low-calorie alternatives. Plus, we have a few ideas on how to not get the munchies in the first place (or at least, tips for reducing their intensity).

Understanding the Munchies

Chances are, if you’re familiar with the uplifting euphoric effects of cannabis, you've at some point also experienced what are lovingly known as “the munchies.” The munchies are basically an intense craving for foods (often junk foods) that can kick in after cannabis consumption.

Scientifically, it's called hyperphagia. This phenomenon is primarily caused by THC (tetrahydrocannabinol), which is the main psychoactive compound in cannabis. Other THC-adjacent compounds, like delta-8 and THCA, can also trigger cravings, but the intensity varies.

What's really going on when you suddenly need a bag of chips or a chocolate bar after a serving of THC? THC interacts with the body's endocannabinoid system, particularly the CB1 receptors in the brain around the hypothalamus.

When THC activates these endocannabinoid receptors, it boosts hunger signals and dials up your sense of taste and smell. It also momentarily makes the brain think the body is hungry even when it is not.

The good news in all this? Despite increased appetite and a higher propensity to snack, cannabis lovers do not usually experience measurable weight gain according to major epidemiological studies exploring this idea.

Still, there are more reasons than strictly avoiding weight gain for finding better-for-you munchie snacks, like watching sodium or sugar intake for health reasons.

What Makes a Smart Munchies Snack?

When the munchies hit, you have two choices: healthy, nutrient-dense foods or all those sweet, salty, and irresistible treats calling your name from the cupboard.

You may feel that junk foods have an unbreakable hold on you during these moments, but remember, cannabis's interaction with our endocannabinoid receptors means that everything, even healthy snacks, tastes better.

The trick is to find healthy snacks for weed munchies that hit all the same satisfying notes as that greasy bag of chips or handful of candy. Here is what to look for:

Nutrient-dense: Healthier snacks provide vitamins, minerals, and antioxidants that support overall health, unlike junk foods that are calorie-dense but nutrient-poor.
Portion-controlled: A well-portioned snack satisfies hunger without constituting a whole meal. Typical smart snack portions range around 150–250 calories.
Satiating: High-volume, lower-calorie options help curb cravings since you can eat a large serving of them without overdoing it.

5 Low-Calorie & Healthy Snacks to Beat the Munchies

Flavorful and convenient, yet nutrient-dense, portion-controlled, and high volume — are there actually foods that fall into this set of pantry parameters? Absolutely!

But we highly recommend stocking up beforehand. When the cravings hit, your brain isn't always in the mood to creatively think about wise snack choices, so having better options readily available can make all the difference.

Here are just a few ideas to dream about before your next session:

1. Greek Yogurt with Berries & Hemp Seeds

Estimated Calories: 100-300 (depending on mix-ins and choice of yogurt)

Vegetarian & Gluten Free

Creamy, crunchy, and protein-rich, this is one of the best sweet treats there is. Greek yogurt is such a great nutrient-dense option, considering there may be over 15 grams of protein per serving (depending on the blend). Plus, with its creamy texture and sweet taste, a low-sugar vanilla Greek yogurt could be the perfect swap for a pint of ice cream.

Just put one cup of yogurt and one cup of berries into glass jars and store them in the fridge until ready to dive in. And don't forget to add two tablespoons of hemp seeds for extra healthy fats and protein.

2. DIY Air-Popped Popcorn Trail Mix

Estimated Calories: 120+ (Depending on mix-ins)

Vegan & Gluten Free

The secret to healthy popcorn is air-popping! No added oils in the cooking process or ultra-processed additives from the microwave bag. This translates into a highly munchable snack option that's high in volume, low in calories. Four cups of air-popped popcorn are only 120 calories!

Now let's talk about the mix-ins! Try cacao nibs, dried fruits, nuts, and anything else you have available in the baking cupboard. Craving something cheesy? Try nutritional yeast as a healthier, yet still flavorful, alternative. All of these toppings help up the satiety factor.

3. Chocolate Chia Pudding

Estimated Calories: 120-240 (Depending on mix-ins and choice of milk)

Vegan & Gluten Free

If your sweet tooth is calling, chocolate chia pudding is an easy, convenient, and high-fiber option. You'll have to plan for this one in advance, as the chia seeds need time to hydrate and develop that pudding-like texture. But consider these one of the easiest snacks to make, and you can prep them up to a week before enjoying.

Chocolate chia pudding has three key ingredients: ⅓ cup of chia seeds, 1 cup of milk, and a few tablespoons of cocoa powder. You can also make it your own with a splash of vanilla, espresso powder, or fresh berries.

Once everything is combined in a small mason jar or bowl, set it in the fridge for at least two hours before digging in.

Pro Tip: For a sweeter pudding, sprinkle in a few teaspoons of allulose!

4. Frozen Chocolate-Covered Bananas

Estimated Calories: 150+

Vegan & Gluten Free

Consider this the return of one of the most beloved childhood snacks: chocolate-covered frozen bananas. Bananas are nutrient-dense flavor bombs, high in vitamin C and potassium. Then there's dark chocolate: rich in omega-3s and antioxidants.

To make this simple yet delectable dessert, you only have three ingredients: bananas, dark chocolate, and coconut oil.

Melt the chocolate and oil in the microwave on low until liquid.
Cover each banana with the chocolate, then freeze until hard.
Sprinkle a dash of flaky sea salt or coconut to really perk up your taste buds.

One bite, and you'll never crave an ice cream cone again.

Fun fact: Dark chocolate is rich in anandamide, which means it may have a special synergy with THC. Plus, THC is lipophilic, and coconut oil is a lipid (which is why we put it in all of our gummies). So, these ingredients may help enhance your overall experience while also curbing your cravings.

5. Veggies & Dip

Estimated Calories: 100+ (depends on the dips)

Vegetarian & Gluten Free

For the ultimate healthy snack, transform any veggie into a vehicle for dips. Satisfyingly crunchy and full of vitamins, vegetables are foolproof. Keep healthy dips like hummus or tzatziki (a great alternative to ranch) on hand, but check the labels for fresh, whole-food ingredients and low saturated fat.

To make snacking effortless, prep a container of pre-cut carrots, celery, and cucumbers so they're always ready in the fridge. Even slathered in dip, veggies are a great high-volume, low-calorie, whole-food snack.

Tips for Mindfully Managing the Munchies

Truthfully, if you are dabbling in THC and THC-related cannabinoids, the munchies are almost always a possibility. Alongside the euphoria, relaxation, and introspection that come with THC, munchies are just another part of the package.

Of course, outside factors beyond THC impact how strongly this side effect occurs, including individual physiological differences, broader cannabinoid profiles, and the environmental circumstances, like what you had for lunch.

Need some ways to curb an attack of the munchies? Add these options to your list of simple ways to stay in control.

Fill up first: Eat a balanced, satisfying meal before your session to help prevent hunger-driven snacking later.
Stay hydrated: Drink water before and during your session—thirst is often mistaken for hunger.
Plan ahead: Preportion healthy snacks so you're not tempted to dive into a full bag of chips.
Keep it clean: Remove junk food from your space and stock your pantry with nutritious alternatives.
Get moving: Munchies are often habitual, so get up off the couch! Distract yourself with a walk, music, a creative project, or anything that shifts your focus away from food.

Healthy Snacks When You Have the Munchies Are Possible!

Enjoying cannabis doesn't have to mean surrendering to the snack drawer. With a little prep, you can ride the high without the hunger spiral. Stock up on smart snacks and do a little pre-session prep for a clear-headed, craving-free session. Your future self (and your fridge) will thank you.

Until Next Time, Mind Your Mind.

FDA Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure, or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.