Year: 2022

15 Healthy High-Calorie Snacks for Weight Gain (With Calories & Recipes) Gaining weight in a healthy way is harder than it sounds. If you have a small appetite, a fast metabolism or a busy schedule, eating bigger meals is not always realistic. That is where snacks help. A well-chosen snack can add 250-500 calories without making you feel stuffed, and it brings protein, healthy fats and vitamins along with it. This guide lists 15 healthy high-calorie snacks for weight gain, with approximate calories, protein and simple recipes. You will find global favourites like avocado toast and Greek yoghurt, plus everyday Indian and African foods like groundnut chikki, makhana and fried plantain. High-Calorie Snacks at a Glance Calories and protein are approximate and depend on brand, ingredients and portion size. No Snack Approx. calories Approx. protein Prep time 1 Peanut butter banana smoothie 450 kcal 16 g 5 min 2 Avocado toast with egg 350 kcal 14 g 5 min 3 Full-fat Greek yoghurt with nuts and honey 400 kcal 20 g 3 min 4 Oat and peanut butter energy balls (3 balls) 300 kcal 9 g 15 min + chilling 5 DIY trail mix (40 g handful) 250 kcal 7 g 5 min 6 Dates stuffed with peanut butter (3 dates) 300 kcal 5 g 5 min 7 Groundnut chikki (50 g) 250 kcal 7 g 2 min (ready-made) 8 Ghee-roasted makhana with cashews 250 kcal 5 g 10 min 9 Cheese and whole-grain crackers 260 kcal 11 g 2 min 10 Egg salad sandwich 400 kcal 18 g 15 min 11 Roasted chickpea and feta roti wrap 400 kcal 16 g 25 min 12 Whole-wheat pita with hummus and feta 350 kcal 13 g 5 min 13 Fried plantain with groundnuts 350 kcal 6 g 15 min 14 Quinoa dark chocolate bark (2 pieces) 250 kcal 4 g 10 min + freezing 15 Blueberry silken tofu smoothie 300 kcal 12 g 5 min What Are Calorie-Dense Snacks? Calorie-dense snacks pack a lot of energy into a small portion. The healthiest ones get their calories from three sources: Healthy fats: nuts, seeds, nut butters, avocado, ghee and olive oil Protein: eggs, dairy, paneer, tofu, chickpeas and other legumes Complex carbohydrates and natural sugars: oats, whole grains, bananas, dates and other dried fruit Fried chips, sugary drinks and packaged sweets also contain a lot of calories, but they offer little else. For healthy weight gain, choose snacks that give you protein, fibre and micronutrients along with the calories. How to Choose Healthy High-Calorie Snacks for Weight Gain Combine protein, fat and carbs. A snack like banana with peanut butter keeps you fuller and fuels muscle better than carbs alone. Choose full-fat versions. Full-fat milk, yoghurt and cheese add more calories per serving than low-fat options. Add calories without adding bulk. A spoon of nut butter, ghee or seeds boosts a snack without making it much bigger. Drink some of your calories. Smoothies and shakes are easier to finish when your appetite is low. Time snacks sensibly. Eat 2-3 snacks a day, ideally 1-2 hours before meals, so they do not take away your appetite for the main meal. 15 Healthy High-Calorie Snacks for Weight Gain 1. Peanut Butter Banana Smoothie (about 450 kcal) Blend 1 ripe banana, 2 tablespoons peanut butter and 250 ml full-fat milk until smooth. Add a tablespoon of oats for extra calories and fibre. It is one of the easiest ways to take in 450 calories if you struggle to eat solid food. 2. Avocado Toast with Egg (about 350 kcal) Mash half an avocado onto two slices of whole-wheat toast, season with salt, pepper and chilli flakes, and top with a boiled or fried egg. You get monounsaturated fats from the avocado and complete protein from the egg. 3. Full-Fat Greek Yoghurt with Nuts and Honey (about 400 kcal) Take 200 g of full-fat Greek yoghurt and top it with a handful of chopped almonds or walnuts, a tablespoon of honey and some fresh fruit. Full-fat Greek yoghurt has noticeably more calories and protein than regular low-fat curd. 4. Oat and Peanut Butter Energy Balls (about 300 kcal for 3 balls) Mix 1.5 cups rolled oats, 3 tablespoons honey and 2/3 cup peanut butter. Roll into small balls and chill for 30 minutes. Keep them in the fridge for up to a week, or freeze a batch for busy days. 5. DIY Trail Mix (about 250 kcal per 40 g) Mix almonds, cashews, peanuts, pumpkin seeds, raisins and a few dark chocolate chips. Add banana chips or macadamia nuts for extra calories. Portion it into small bags so you can carry it to work or college. 6. Dates Stuffed with Peanut Butter (about 300 kcal) Remove the seeds from 3 large dates and fill each with a teaspoon of peanut butter or almond butter. Sweet, chewy and rich in natural sugars, they also give you a good dose of potassium and fibre. 7. Groundnut Chikki (about 250 kcal per 50 g) A traditional Indian snack made from roasted peanuts and jaggery. It is cheap, travels well and delivers energy and some protein. Choose chikki with a high nut content and enjoy it in moderation, since it is also high in sugar. 8. Ghee-Roasted Makhana with Cashews (about 250 kcal) Dry roast 30 g makhana (fox nuts) until crisp, then toss them in a teaspoon of ghee with a handful of cashews and a pinch of salt or black pepper. Makhana is light on its own, and the ghee and nuts turn it into a calorie-dense snack. 9. Cheese and Whole-Grain Crackers (about 260 kcal) Pair 40 g of cheddar or paneer cubes with 5-6 whole-grain crackers. Add a few nuts or a slice of apple for more fibre. It is quick, needs no cooking and has a good balance of protein and fat. 10. Egg Salad Sandwich (about 400 kcal) Mash 2 boiled eggs with a tablespoon of mayonnaise, salt, pepper and a pinch of