Snacks can make healthy weight gain easier when large meals are difficult. The most useful options combine energy with protein, fibre, vitamins or minerals rather than relying only on sugar.
If you are losing weight without trying or your appetite has changed significantly, seek medical advice. Snacks can support intake, but they do not explain the cause of unintentional weight loss.
What makes a useful weight-gain snack?
A practical snack is easy to prepare, easy to eat and energy-dense enough to contribute meaningfully between meals. Combining two or three food groups often works better than eating a very small low-energy snack.
Nut butter on toast
Wholegrain toast with peanut, almond or another nut or seed butter provides carbohydrate, fat and some protein. Add banana or another fruit if you want more energy and variety.
Greek-style yogurt with oats and fruit
Yogurt can provide protein and calcium. Add oats, fruit, nuts or seeds to increase energy density. Choose a suitable fortified alternative if you avoid dairy.
Cheese and crackers
A simple combination of cheese with wholegrain crackers can provide protein, fat and carbohydrate. Add fruit or tomatoes for variety.
Hummus with pitta or bread
Hummus provides energy from chickpeas and tahini and works well with pitta, bread or crackers. It is a useful plant-based option.
Trail mix
A small portion of nuts, seeds and dried fruit can be energy-dense and portable. People with nut allergies need suitable alternatives, and dried fruit is best eaten as part of a varied diet rather than continuously through the day because it can be sticky on teeth.
Avocado on toast
Avocado adds unsaturated fat and energy. Pair it with eggs, beans or another protein source when you want a more substantial snack.
Rice pudding or milky porridge
Soft foods can be easier when appetite is poor. Rice pudding or porridge made with milk or a fortified alternative can be enriched with nut butter, fruit or seeds where suitable.
Smoothies between meals
A smoothie made with milk or fortified alternative, yogurt, fruit, oats and nut butter can provide energy when chewing a full snack feels difficult. Avoid using drinks to replace every meal unless a clinician or dietitian has advised a specific plan.
Eggs on toast
Boiled, scrambled or poached eggs with toast are quick and provide protein plus carbohydrate. Add avocado or cheese if you need more energy.
Beans on toast
Beans provide protein and fibre, while toast adds carbohydrate. Cheese can increase both energy and protein if it suits your diet.
Use snacks strategically
The NHS suggests snacks between meals as one way to support gradual healthy weight gain. It also recommends calorie-dense additions such as cheese, nuts and seeds and advises against filling up on drinks before meals. See its healthy weight gain guidance.
If you have a small appetite
Do not wait until you feel extremely hungry. A planned snack at a time when you usually manage food can be more reliable. Our guide to gaining weight with a small appetite covers meal timing and energy density in more detail.
Keep the overall diet balanced
Snacks should complement meals rather than replace variety. Our Everyday Nutrition pillar explains the wider balanced-eating framework, while the Healthy Weight Gain pillar puts snacks into a gradual weight-gain plan.
Reviewed: September 2026. General information only.
Related BetterCare guide: See our budget-friendly healthy weight gain.
