Consuming enough calories can be difficult, whether you want to build muscle mass or just add weight for health reasons. However, there are many nutritious options high in protein and healthy fats to help you gain healthy weight. Snacking in between meals is an excellent way to start.

First, it’s important to note that if you want to gain weight, you’ll need to eat more calories than you burn. As a result, you should choose snacks that are high in calories.

The calories should be nutritious and from natural protein sources such as nuts and seeds rather than non-beneficial calories from added sugars and excessive sodium.

To get you started, here are some of the high-calorie snacks for healthy weight gain.

1. Nuts and Nut Butters

Nuts and nut butters are excellent high-calorie snacks packed with essential nutrients. They are convenient, delicious, and versatile, making them an easy addition to your healthy weight-gain diet.

Nuts and nut butters also contain good amounts of protein and healthy fats, essential for muscle growth and overall health. The monounsaturated and polyunsaturated fats in nuts also promote heart health and help maintain a balanced diet. Nuts are also rich in vitamin E, magnesium, and antioxidants, contributing to overall health.

Examples:

• Almonds: Almonds are a powerhouse of nutrients, offering healthy fats, protein, and fiber. A handful of almonds, about 1 ounce or 23 almonds, provides roughly 160 calories. 
• Cashews: Cashews are slightly lower in calories than almonds but still a great option. A 1-ounce serving, or 18 cashews, contains around 155 calories. 
• Peanut Butter: Peanut butter is a classic high-calorie snack. Just 2 tablespoons of peanut butter contain around 190 calories. 
• Almond Butter: Almond butter is a great alternative to peanut butter, offering a similar calorie count and nutrient profile. 

Snack tips 

• Keep a small container of mixed nuts handy for a quick and easy snack throughout the day.
• Blend a spoonful of peanut or almond butter into your smoothies for an extra calorie boost.
• For a nutritious snack, use nut butters as a dip for apple slices, celery sticks, or carrot sticks.
• Sprinkle chopped nuts on your oatmeal or yogurt for added texture and calories.

2. Dried Fruits

Dried fruits are fruits that have had nearly all of their water content removed through various drying methods. They’re portable, delicious, and packed with concentrated nutrients, making them a convenient and nutritious addition to your diet.

Dried fruits are high in calories because of their concentrated natural sugars, making them an excellent choice for those who want to increase their caloric intake. They also provide a range of vitamins and minerals essential for maintaining health. 

The fiber content in dried fruits promotes digestion, while their natural sugars provide quick energy. Dried fruits are also a good source of antioxidants, which help fight oxidative stress and support overall well-being.

Since dried fruits contain a lot of natural sugars, it’s important to pair them with a protein or healthy fat source to reduce any potential negative blood sugar effects.

Examples:

• Dates: Dates are among the highest-calorie dried fruits, with around 66 calories per date. They are rich in fiber, potassium, and antioxidants, which support digestive health and provide sustained energy.
• Raisins: Raisins are dried grapes and are calorie-dense. A small box of raisins, about 1.5 ounces, contains approximately 130 calories. 
• Apricots: Dried apricots provide around 70 calories per 1-ounce serving, about 5-6 apricots. 
• Figs: Dried figs offer about 47 calories per fig.

Snack tips

• Create a high-calorie, nutrient-dense trail mix by combining dried fruits with nuts and seeds.
• Sprinkle dried fruits on your oatmeal, yogurt, or cereal for added sweetness and calories.
• Include dried fruits in your smoothies for a natural sweetener and calorie booster.
• Top your salads or baked goods with chopped dried fruits for extra flavor and nutrients.
• Keep a small bag of mixed-dried fruits in your bag or desk drawer for a quick and easy snack on the go.

3. Cheese and Crackers

Cheese and crackers is a typical, filling, high-calorie snack that contains protein, healthy fats, and carbohydrates. This delicious and versatile combination makes this snack perfect for savory anytime snack.

Cheese is a rich protein source, essential for muscle growth and repair. It also provides healthy fats that are important for overall health and satiety. Whole-grain crackers offer complex carbohydrates and fiber, which help maintain energy levels and support digestive health.

Examples:

• Cheddar with whole-grain crackers: A serving of cheddar cheese, about 1 ounce, paired with whole-grain crackers can provide around 200 calories or more, depending on the quantity of crackers. 
• String cheese: String cheese is a convenient and portable snack. One piece provides around 80 calories. 

Snack tips 

• Create snack plates with different types of cheese, such as cheddar, mozzarella, and gouda, and a selection of whole-grain crackers for variety and added nutrients.
• To increase the calorie content and add more nutrients, enhance your cheese and crackers with slices of apples, grapes, or a handful of nuts.
• Make mini sandwiches using cheese slices and crackers for a fun and convenient high-calorie snack.
• Pre-pack portions of cheese and crackers in small containers or bags for a quick grab-and-go snack throughout the day.
• For a warm and comforting snack, melt cheese over whole-grain crackers in the oven or microwave.

4. Greek Yogurt with Honey and Nuts

Greek yogurt with honey and nuts is a delicious, nutritious, high-calorie snack that combines protein, healthy fats, and natural sugars. This combination offers a sufficient calorie boost and a rich mix of nutrients necessary for healthy weight gain.

Full-fat Greek yogurt is packed with protein, double that of regular yogurt. It also provides healthy fats that help keep you satiated. It’s a good source of probiotics for a healthy gut and calcium for strong bones. 

Honey offers a natural energy source through its simple sugars, and nuts add a crunchy texture and healthy fats, protein, and essential minerals. 

Examples:

• Full-fat Greek yogurt with honey and walnuts: About 1 cup of full-fat Greek yogurt mixed with a tablespoon of honey and a handful of walnuts can provide around 300-400 calories, depending on the amounts used.

Snack tips 

• Create a layered parfait by alternating Greek yogurt, honey, and nuts in a glass or jar for an appealing, easy-to-eat snack.
• Enhance your yogurt with slices of banana, berries, or dried fruits to increase the calorie content and add more vitamins and fiber.
• Experiment with different nuts, such as almonds, pecans, and pistachios, and add spices like cinnamon or nutmeg for extra flavor.
• Use Greek yogurt with honey and nuts as a topping for pancakes, waffles, or oatmeal to boost the calorie count and add nutritional value.
• Pack a small container of Greek yogurt, a separate container of nuts, and a squeeze bottle of honey for a quick and easy snack on the go.

5. Avocado Toast

Avocado toast is a popular and nutritious snack option. It offers a satisfying combination of healthy fats, fiber, and complex carbohydrates. It’s delicious and versatile, allowing endless variations to suit your taste preferences.

Avocados are rich in heart-healthy monounsaturated fats, which help keep you feeling full and satisfied. They also contain fiber, vitamins, and minerals, including potassium and vitamin E. Whole-grain bread adds complex carbohydrates and fiber, providing sustained energy and supporting digestive health. 

Examples:

• Avocado on whole-grain bread with olive oil: A slice of whole-grain bread topped with mashed avocado and a drizzle of olive oil provides a hearty and nutritious snack. Depending on the size of the avocado and the amount of olive oil used, this snack can range from 200 to 300 calories or more.

Snack tips 

• To add variety and additional nutrients, experiment with different toppings, such as sliced tomatoes, poached eggs, feta cheese, or red pepper flakes.
• For extra flavour, sprinkle avocado toast with sea salt, black pepper, or herbs like cilantro or basil.
• For a more nutritious snack, pair avocado toast with a protein source such as smoked salmon, tofu, or grilled chicken.
• Prepare avocado toast in advance and pack it as a portable snack for on-the-go nourishment.
• Customize your avocado toast based on personal preferences and dietary restrictions, such as gluten-free bread or vegan toppings.

6. Smoothies

Smoothies are a convenient and delicious way to pack a variety of nutrient-dense ingredients into one satisfying snack. With the right combination of fruits, yogurt, and nut butters, you can create high-calorie smoothies that support your healthy weight gain goals.

Fruits provide natural sugars for quick energy, while yogurt and nut butters contribute protein, healthy fats, and essential vitamins and minerals. Smoothies can also be customized to suit individual tastes and dietary preferences, making them a versatile and enjoyable snack option.

Examples:

• High-calorie smoothie recipes with fruits, yogurt, and nut butters: Blend a combination of fruits such as bananas, berries, or mangoes with full-fat Greek yogurt, a spoonful of nut butter, such as peanut or almond butter, and a liquid base like milk or fruit juice. You can also add extras like oats, chia seeds, or protein powder for additional calories and nutrients.

Snack tips 

• Experiment with fruit combinations, yogurt flavors, and nut butters to find your favorite smoothie variations.
• Use milk, almond milk, coconut water, or fruit juice as the liquid base for your smoothies to add flavor and increase the calorie content.
• Add natural sweeteners like honey, maple syrup, or dates if additional sweetness is desired.
• You can adjust the texture of your smoothie by adding ice cubes for a thicker consistency or water for a thinner consistency.

7. Protein Bars and Shakes

Protein bars and shakes are convenient and portable options for boosting your calorie intake while providing essential nutrients for muscle growth and repair. Whether you prefer homemade protein bars or store-bought options, these snacks are an excellent choice for fueling your body and supporting healthy weight gain, especially if you have a busy lifestyle or on-the-go schedule. 

Examples:

• Homemade protein bars: Make your own high-calorie protein bars using ingredients like rolled oats, protein powder, nut butter, honey, and dried fruits. 
• High-calorie protein shakes: Blend protein powder, milk or a milk alternative, fruits, nut butter, and oats for a satisfying and calorie-dense shake. 

Snack tips

• Enjoy a protein bar or shake as a meal replacement when you’re short on time or need a quick and convenient option.
• Consume a protein bar or shake after your weight gain workouts to replenish energy stores and support muscle recovery.
• A protein bar or shake as a snack between meals to curb hunger and maintain energy levels throughout the day.
• Experiment with different flavors and ingredients to keep your protein bars and shakes interesting and satisfying.

8. Trail Mix

Trail mix is a convenient snack for on-the-go. You can eat it from a jar,  in your gym bag or purse. Whether you prefer a homemade blend or store-bought options, trail mix is an excellent option for boosting your calorie intake while providing essential nutrients for healthy weight gain.

Nuts and seeds are rich in healthy fats, protein, and fiber, which help keep you full and satisfied while providing sustained energy. Dried fruits add natural sweetness and extra carbs.

Examples:

• Homemade trail mix: Create your own trail mix by combining nuts such as almonds, cashews, and walnuts, seeds such as pumpkin seeds and sunflower seeds; dried fruits such as raisins, cranberries, and apricots; and a small amount of dark chocolate chips or chunks. Mix all the ingredients in a bowl and portion them into small bags or containers for easy snacking on the go.

Snack tips 

• Customize your trail mix with your favorite nuts, seeds, and dried fruits to suit your taste preferences and dietary needs.
• Add extras like coconut flakes, pretzels, popcorn, or cereal for added texture and flavor.
• Make a large batch of trail mix and portion it into individual servings for daily grab-and-go snacks.
• Enjoy trail mix as a standalone snack, or pair it with yogurt, cheese, or a fruit for a more substantial snack.

9. Hummus with Pita Bread

Hummus with pita bread is a nutritious snack combining protein, healthy fats, and carbohydrates. This Middle Eastern classic is delicious and easy to prepare and customize, making it an excellent choice for those seeking to gain weight healthily.

Hummus is made from chickpeas, tahini (sesame paste), olive oil, garlic, and lemon juice. It offers a good mix of protein, healthy fats, and fiber. Whole-wheat pita bread adds complex carbohydrates and fiber, sustaining energy and digestive health. 

Examples:

• Hummus with whole-wheat pita bread: Enjoy a serving of hummus, about 1/4 cup with one whole-wheat pita bread, for a satisfying snack that can provide around 300-400 calories, depending on portion sizes and additional toppings.

Snack tips 

• Enhance your hummus with toppings like pine nuts, paprika, chopped herbs, or a drizzle of olive oil for extra flavor and calories.
• Pair hummus with sliced vegetables such as carrots, cucumbers, bell peppers, or cherry tomatoes for added nutrients and variety.
• Experiment with different hummus flavors by adding roasted red peppers, sun-dried tomatoes, or spices like cumin and coriander.

10. Banana with Nut Butter

Banana with nut butter is a simple yet effective high-calorie snack that combines the natural sweetness of bananas with the rich, creamy texture of nut butter. This delicious combination provides a balanced mix of carbohydrates, healthy fats, and protein.

Bananas provide quick energy through their natural sugars and are rich in potassium, which supports muscle function and electrolyte balance. Nut butters add protein and healthy fats, crucial for muscle repair and satiety. 

Examples:

• Banana slices topped with peanut or almond butter: Slice a banana and top each slice with a goodness of peanut or almond butter. Depending on the amount of nut butter used, this snack can provide around 200-300 calories.

Snack tips 

• Pack a banana and a small container of nut butter for a convenient snack while traveling or at work.
• For variety, try different types of nut butters, such as cashew butter, sunflower seed butter, or hazelnut butter.
• Blend a banana with a spoonful of nut butter, some milk or a milk alternative, and ice for a high-calorie smoothie.
• Sprinkle chia seeds, flaxseeds, or granola on top of banana slices with nut butter for added texture and nutrients.
• Freeze banana slices topped with nut butter for a cool, refreshing snack in warmer weather.

Recipes and DIY Snacks for Healthy Weight Gain

Creating your own high-calorie snacks at home allows you to control the ingredients and customize them to your taste preferences and nutritional needs. Here are some easy and delicious DIY snack recipes to help you on your journey to healthy weight gain.

Homemade trail mix recipe

Ingredients:

• 1 cup almonds
• 1 cup cashews
• 1 cup walnuts
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1 cup raisins
• 1 cup dried cranberries
• 1/2 cup dark chocolate chips

Instructions:

1. In a large bowl, combine all the nuts and seeds.
2. Add the raisins, dried cranberries, and dark chocolate chips.
3. Mix well to ensure an even distribution of ingredients.
4. Store the trail mix in an airtight container.
5. Portion into small bags or containers for easy, on-the-go snacking.

High-calorie smoothie recipe

Ingredients:

1 banana

1 cup full-fat Greek yogurt

1/2 cup almond butter

1 cup whole milk or a milk alternative

1/2 cup oats

1 tablespoon honey

1/2 cup berries (optional)

Ice cubes (optional)

Instructions:

1. Combine the banana, Greek yogurt, almond butter, and milk in a blender.
2. Add the oats, honey, and berries if using.
3. Blend until smooth and creamy. Add ice cubes if desired for a thicker consistency.
4. Pour into a glass and enjoy immediately.

 Nut butter energy balls recipe

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter or almond butter
• 1/3 cup honey
• 1/4 cup ground flaxseed
• 1/4 cup mini dark chocolate chips
• 1 teaspoon vanilla extract

Instructions:

1. Combine the oats, nut butter, honey, ground flaxseed, mini dark chocolate chips, and vanilla extract in a large bowl.
2. Mix well until all ingredients are thoroughly combined.
3. Using your hands, roll the mixture into small balls about 1 inch in diameter.
4. Place the energy balls on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to allow the balls to firm up.
6. Store in an airtight container in the refrigerator for up to a week.

Yogurt parfait with granola and fruits recipe

Ingredients:

• 1 cup full-fat Greek yogurt
• 1/2 cup granola
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey
• 1 tablespoon chia seeds (optional)

Instructions:

1. In a glass or bowl, add a layer of Greek yogurt at the bottom.
2. Sprinkle a layer of granola over the yogurt.
3. Add a layer of mixed berries on top of the granola.
4. Drizzle with honey for added sweetness.
5. Repeat the layers until all ingredients are used, finishing with berries and a drizzle of honey on top.
6. Sprinkle chia seeds on top if desired.
7. Enjoy immediately or refrigerate for later.

Frequently Asked Questions

How many high-calorie snacks should I eat per day to gain weight?

The number of high-calorie snacks you should eat daily depends on your individual caloric needs and goals. Eating 2-3 high-calorie snacks daily with regular meals can increase caloric intake and support healthy weight gain.

Can high-calorie snacks cause unhealthy weight gain?

Consuming high-calorie snacks that are rich in sugars and unhealthy fats can lead to unhealthy weight gain and potential health issues like increased cholesterol, high blood pressure, and insulin resistance. Choose snacks that balance healthy fats, protein, and complex carbohydrates and include plenty of vitamins and minerals to support overall health.

Are there any high-calorie snacks suitable for vegetarians/vegans?

Yes, options include homemade trail mix, nut butter energy balls, avocado toast, smoothies with plant-based ingredients, and hummus with pita bread.

What are some high-calorie snacks for people with nut allergies?

Try seed butters, dried fruit and seed mixes, cheese and crackers, full-fat Greek yogurt with honey and seeds, and nut-free smoothies.