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Written by: Crystal Orozco, Latina Registered Dietitian
Here are some options that combine traditional Latin flavors with balanced nutrition:
1. Guacamole
Why? Avocados are rich in healthy fats and fiber, which help stabilize blood sugar levels. Guacamole is traditionally made with jalapeño, tomato, onion, cilantro, lime juice, & salt.
Tip: Although avocados have healthy fats, be mindful of your portion as they are high in calories.
2. Ceviche
Why? Ceviche made with fresh fish, shrimp, or other seafood is a low-carb, high-protein snack. The lime juice, cilantro, onions, and tomatoes add flavor without adding unhealthy calories.
Tip: Pair with a serving of tortillas chips. Make sure to buy tortillas chips made with whole, real ingredients.
3. Pico de Gallo
Why? Pico de gallo, a fresh salsa made with tomatoes, onions, cilantro, and lime juice, is low in calories and high in flavor. Pair with a serving of corn tortilla chips.
Tip: Alternatively, you can also pair with jicama. Jicama provides a satisfying crunch and is much lower in carbs than traditional tortilla chips.
4. Black Bean Salad
Why? Black beans are a good source of protein and fiber, helping to control blood sugar levels. Combine them with chopped tomatoes, red onion, cilantro, olive oil, and a squeeze of lime for a refreshing salad.
Tip: Use a light hand with the olive oil for the dressing.
5. Stuffed Mini Bell Peppers
Why? Mini bell peppers are naturally sweet and low in carbs. Stuff them with a mixture of lean ground turkey, black beans, and a small amount of cream or feta cheese for a protein-packed snack.
Tip: Bake the stuffed peppers until the filling is cooked through and the peppers are tender.
6. Cucumber with Tajin
Why? Vegetables are low in carbohydrates, refreshing, and loaded with vitamins. Add tajin to get a delicious spicy kick. This snack is delicious, simple, and so satisfying.
Tip: You can mix in a serving of fresh fruit like watermelon, or apples as well!
7. Mexican-Style Shrimp Cocktail (Cóctel de Camarones)
Why? This dish is typically made with shrimp, tomato juice/Clamato, lime juice, avocado, and cilantro, making it a low-carb and refreshing snack option.
Tip: Avoid tomato juice or Clamato that is high in added sugars.
8. Boiled Eggs
Why? Eggs are an excellent source of protein and keep you feeling full and satisfied. Protein helps avoid sugar spikes. You can add some spices like paprika, lime, pepper, salt, or Valentina.
Tip: Boil a few eggs at one time and you will have your snack ready to go for the week.
9. Grilled Vegetable Skewers
Why? Skewers with a mix of grilled vegetables like zucchini, bell peppers, onions, and cherry tomatoes are low in calories and high in fiber and vitamins.
Tip: Season with spices like cumin, chili powder, and lime juice for a Latin twist. Can also add some lean protein like shrimp or chicken.
10. Chickpeas
Why? Chickpeas are a good source of fiber and protein. Chickpeas make a fulfilling and convenient snack. Take canned chickpeas, rinse, and add lime, a dash of salt, & Valentina.
Tip: Be careful with portion sizes, as chickpeas, while healthy, are still relatively high in carbohydrates. When buying canned chickpeas, purchase no-added sodium, & rinse with water to remove excess sodium.