31 High-Calorie Snacks for Healthy Weight Gain
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Trying to gain weight? These High-Calorie Snacks are super handy to carry around and will keep you full throughout the day.
Are you trying to gain weight or bulk up? Then you know you need to consume high-calorie snacks.
Typical snacks like chips and cookies are high in calories. But they’re not healthy.
And the last thing you want to do is put your health at risk.
That’s why I’m sharing 31 High-Calorie Snacks for Healthy Weight Gain. They’re not only high in calories but good for you too.
Let’s get snacking!
1. Whole Milk
Skim milk is excellent for building muscle. However, choose whole milk instead to get more bang for your calorie buck.
One cup of whole milk has 146 calories. Compare this to skim milk, which has just 83 calories.
Whole milk contains lots of omega-3s too. One cup of whole milk contains 183 mg of omega-3s.
Compare that to 2.5 mg for skim milk.
Besides drinking whole milk, you can use it to make smoothies. Just combine some whole milk, berries, honey, and blend.
2. Soy Milk
Looking for a vegan alternative to whole milk? Soy Milk is a great option.
It’s one of the higher-calorie non-dairy alternatives. One cup of unsweetened soy milk has 80 calories.
Compare this to unsweetened almond milk, which contains 40 calories. Soy milk also contains more protein.
One cup of unsweetened soy milk has 7 grams of protein, compared to 2 grams for almond milk.
Besides drinking soy milk on its own, you can use it to make smoothies. You can also use it to make puddings like my Banana Chia Pudding.
To make the Banana Chia pudding, you’ll need chia seeds, coconut milk, and soy milk. You’ll also need maple syrup, cinnamon, two bananas, and unsweetened shredded coconut.
Place all the ingredients (minus the shredded coconut and one banana) in a bowl. Mix well.
Cover the bowl and place it in the fridge overnight. Divide the pudding into two cups, and add shredded coconut and the remaining banana.
3. Peanut Butter
Peanut butter can make for a quick and easy snack. Tell me you’ve never eaten peanut butter right out of the jar!?.
Two tablespoons of peanut butter contain 190 calories. And it provides 7 grams of protein.
Peanut butter even contains magnesium and manganese, which build your bones.
Peanut butter is delicious on its own. But you can also pair it with bananas, apple slices, or celery.
Peanut butter is also great on whole-wheat crackers.
When choosing peanut butter, try and select peanut butter that contains just nuts. Many kinds of peanut butter on the market contain added sugars – even icing sugar. Yikes!
They also tend to contain added salt or added oils.
4. Almond Butter
Not a fan of peanut butter? You can have some almond butter instead.
It contains even more calories than peanut butter. Two tablespoons of almond butter contain 202 calories.
However, it contains about 40% less protein. So do keep that in mind.
On the other hand, it contains more vitamins and minerals. In fact, it has twice as much iron.
It also contains seven times more calcium – and about three times more Vitamin E.
5. Hummus
Looking for a yummy way to eat your veggies? Dip your veggies in hummus.
Besides being tasty, hummus is high in calories.
A typical 3.5-ounce serving provides 166 calories. It also contains nearly 8 grams of protein.
And it is rich in fiber which promotes digestive health. It is also a good source of manganese, magnesium, and phosphorus.
Besides using hummus as a dip, you can also spread it on whole wheat pita bread.
Now some commercial hummus can be high in sodium. So make sure you read the nutrition label.
Or you can make your own instead.
6. Tahini
Talking about making your own hummus, Tahini is a crucial ingredient in hummus. Just like hummus, Tahini contains a ton of calories.
Two tablespoons of Tahini provide 180 calories. It also contains 6 grams of protein.
And like hummus, it is a good source of phosphorus and manganese.
Now Tahini tends to have a strong, earthy flavor. And it can be a bit bitter.
So you’ll want to add some lemon juice and garlic to amp the flavor.
7. Avocados
Avocado Toast is all the rage at the moment. And for a good reason.
Creamy avocado and crispy warm toast are a winning combination. But unlike other fruits, avocados are high in calories.
One large avocado contains a whopping 322 calories. That’s because it contains a ton of heart-healthy monounsaturated fats.
Avocadoes are also rich in copper, potassium, and brain-boosting B-Vitamins. Plus, there are so many ways to enjoy avocadoes.
You can use them to make guacamole or as a tortilla spread. You can also use them in smoothies or dairy-free chocolate mousse.
8. Hard-Boiled Eggs
Hard-Boiled Eggs are a body builder’s best friend. That’s because they’re packed with high-quality protein and healthy fats.
One large hard-boiled egg contains 6 grams of protein. And it provides 77 calories.
Eggs also provide choline, which many people don’t get enough of.
Hard-Boiled Eggs are also great for eating on the run.
9. Cereal Bars
Looking for another great on-the-go snack? Cereal Bars are an excellent option.
Most cereal bars on the market contain about 150 to 200 calories. So they’re a concentrated source of calories.
When choosing a cereal bar, read the ingredients on the label. Many cereal bars contain unhealthy ingredients like oils, salt, sugar, and preservatives.
Instead, stick to cereal bars that contain healthy ingredients like seeds, dried fruits, and nuts. Or you can make your own cereal bars instead.
10. Dark Chocolate
Need to have your chocolate fix? Snack on some dark chocolate.
A 3.5-ounce bar of dark chocolate contains 600 calories. And it provides almost 100% of your daily manganese needs.
So it’s great for your bones.
Dark chocolate is also antioxidant-rich. In fact, it provides even more antioxidants than acai berries and blueberries.
Besides eating dark chocolate on its own, you can add it to high-protein shakes. You can also melt it and use it as a dip for strawberries.
When choosing dark chocolate, make sure it contains at least 70% cocoa content. That’s because a higher cocoa content means more antioxidants.
11. Full Fat Greek Yogurt
Looking for something creamy? Have some Full Fat Greek Yogurt.
A 5.3 ounce serving of Full Fat Greek Yogurt contains 140 calories. And it provides 14 grams of protein.
This is about twice as much protein as regular yogurt.
Greek Yogurt is also rich in probiotics that may boost your immune system.
To make it a snack, add some berries and honey. Yum!
12. Coconut Yogurt
Want a non-dairy alternative to Full Fat Greek Yogurt? Have some Coconut Yogurt.
One cup of coconut yogurt contains 157 calories. What’s more, fortified coconut yogurt contains the same amount of calcium as dairy yogurt.
It also provides B-vitamins, selenium, and zinc. It’s also rich in probiotics.
Add some berries and seeds to make it a snack.
13. Cheddar Cheese
Cheddar Cheese is one of the most calorie-dense cheeses – or snacks for that matter.
Just one ounce of cheddar cheese provides 120 calories. It’s also a good source of protein and calcium.
Cheddar cheese is excellent on its own. But to make it even more high-calorie, add some whole wheat crackers or dried fruit.
14. Olives
Do you love olives on your pizza? Then you’ll love eating them straight from the jar.
A 3.5 ounce serving of olives contains 115 calories. It’s also packed with heart-healthy monounsaturated fats.
It’s also rich in several antioxidants. You can pair your olives with cheese and dried fruit for even more calories.
15. Smoothies
Do you like drinking your calories? Then Smoothies are the way to go.
A typical 8-ounce smoothie contains about 150 calories. And they’re packed with fruits and vegetables.
So they’re a great way to up your servings of fruit and veggies.
And smoothies are so easy to make. Here are some High-Calorie Smoothie Ideas for inspiration.
16. Medjool Dates
Talking about making your own smoothies, Medjool Dates make a great sweetener. And they’re great as a snack too.
Just 2 Medjool Dates provide 133 calories. Yes, you read that right!
Dates also contain fiber which supports healthy digestion.
Feel free to fill your Medjool dates with nut butter to add more calories. They will taste like mini-Mars bars!
Or, if you want something savory, add some cheddar cheese.
17. Whole Wheat Bread
Do you love your carbs? Snack on some whole wheat bread.
2 slices of whole wheat bread contain 161 calories. It also provides 8 grams of protein.
And unlike white bread, whole wheat bread contains fiber too.
Plus, you can top it with so many things: cheese, peanut butter, and even avocado.
18. Beef Jerky
Are you a meat-lover? Snack on some Beef Jerky.
One large piece contains 82 calories. It also provides 7 grams of protein.
Plus, you don’t need to refrigerate it. So it makes for a great grab-and-go snack.
On the downside, beef jerky does tend to be high in sodium. So you may want to limit it.
19. Whole Wheat Pretzels
Need something crunchy? Ditch the potato chips – and snack on some whole wheat pretzels instead.
I bet you can’t have just one! And that’s a good thing – a 2-ounce serving contains 206 calories.
It also provides 6 grams of protein. And it’s a good source of potassium and iron.
20. Raisins
Raisins may be tiny, but they sure pack a lot of calories. A 3.5-ounce serving contains 301 calories.
Raisins are also good sources of fiber and iron. They also contain zinc, selenium, and Vitamin C, which are good for your skin.
Besides eating raisins straight out of the box, you can add them to Greek yogurt. You can also use them to make your own trail mix.
21. Granola Bars
Need another sweet snack? Munch on some granola bars.
One plain granola bar contains 118 calories. And it provides more than 2 grams of protein.
Enjoy with a glass of whole milk or soy milk for even more calories. Or you can add some peanut butter.
22. Dried Figs
Want to be fancy? Snack on some dried figs.
A 3.5-ounce serving contains 277 calories. And it provides 10 grams of fiber.
That’s 40% of your daily fiber requirements. So it promotes digestive health.
It also contains Vitamin K.
Add some nuts or cheddar cheese for even more calories – and nutrition.
23. Dried Apricots
Do you like some tanginess? Dried apricots have a nice balance of tanginess and sweetness.
And a 3.5-ounce serving contains 241 calories. It also provides 7 grams of fiber.
It is also rich in Vitamin A and potassium.
You can serve them with blue cheese or Greek yogurt to add even more calories. Or, to keep it vegan, you can add pistachios or cashew nuts.
24. Prunes
Prunes are a favorite at seniors’ homes. That’s because prunes are rich in fiber which can help manage constipation.
Prunes may also help with an overactive bladder. But let’s get to the part where prunes can help you.
A 3.5-ounce serving contains 240 calories. And it provides iron which keeps you energized.
Prunes are great all by themselves. Or you use them to make homemade Trail Mix or add them to baked goods.
25. Fruit Juice
When you’re trying to lose weight, fruit juice is the enemy. But when you’re trying to gain weight, fruit juice becomes your best friend.
That’s because it’s a concentrated form of calories. For instance, one cup of orange juice provides 110 calories.
And it provides close to 70% of your daily Vitamin C requirements.
When choosing fruit juice, make sure you choose 100% fruit juice – without added sugar.
26. Brazil Nuts
Brazil Nuts are another concentrated form of calories. A 3.5-ounce serving provides 659 calories.
And it contains 14 grams of protein. It’s also rich in fiber, heart-healthy fats, and bone-building minerals.
When it comes to selenium content, a little goes a long way. Just one Brazil nut contains 175% of your daily selenium requirements.
So you don’t want to overdo it. Serve with Greek yogurt or coconut yogurt for even more calories.
27. Walnuts
Looking for another plant-based snack? Walnuts are a great option.
A 3.5-ounce serving of walnuts provides 654 calories. And it offers 15 grams of plant-based protein.
Walnuts are also one of the few sources of plant-based omega-3s.
For even more bulk, serve your walnuts with bananas. You’ll also get a nice boost of potassium.
28. Sunflower Seeds
With food prices on the rise, it’s great to save some money. And sunflower seeds are one of the cheaper high-calorie snacks on the market.
Also, a 3.5-ounce serving of sunflower seeds contains 657 calories. So you’re getting a lot of calories for your buck.
It also provides a whopping 21 grams of protein.
Sunflower seeds are yummy just the way they are. But you can also add sunflower seeds to homemade Trail Mix, granola bars, or yogurt.
29. Cashews
Have extra money to spend? Splurge on some cashews.
Cashews are so creamy and decadent – definitely worth the dent in your wallet.
A one-ounce serving contains 157 calories. It also contains fiber, plant-based protein, and heart-healthy fats.
Eat cashews on their own or use them to make cashew butter. You can also use them to make my 5-Ingredient Cashew Energy Balls.
You’ll need raw cashews, shredded coconut, vanilla extract, and sea salt to make them.
Begin by adding your cashews to a food processor. Pulse until the cashews become like flour.
30. Almonds
Can’t get enough of all the nuts? Have some Almonds.
Just like cashews, they’re great for eating on the run. And a small one-ounce serving contains 161 calories.
They’re also one of the best sources of Vitamin E, which promotes healthy skin.
Craving some Cookies? Have one of my chocolate chip cookies.
One cookie provides 204 calories. Plus, sweet, and delicious.
Yet they’re healthy too. That’s because you’re using wholesome ingredients.
31 High-Calorie Snacks for Healthy Weight Gain
Yield:
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Trying to gain a little weight? These High-Calorie Snacks are easy to make, taste delicious, and are filling.
Ingredients
- See the snacks above
- Choose the one you like
Instructions
- Choose the snack you want.
- Meal prep and snack throughout the day!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!