11 High-Calorie Snacks for Smarter Weight Gain


Verywell / Alexandra Shytsman

When you’re looking to gain weight, it’s important to do so in a healthy way. Loading up on empty calorie weight gain snacks, for example, might help you put on fat, but won’t encourage healthy eating habits. Plus, focusing on quantity and not quality may deprive you of essential nutrients.

For healthy snack choices that will boost your calorie intake, stick to menu items that are rich in good-for-you mono- and polyunsaturated fats, filling complex carbohydrates, and plenty of protein. Focus on nutrient-dense, high-calorie snacks that nourish your body.

High Calorie Foods to Include in Snacks

If you are wondering whether gaining weight is the right strategy for your health, speak to a healthcare provider for more guidance. Here are some examples of favorite high calorie snacks for weight gain.

Foods to Include

Avocado Toast

It’s trendy for a reason! Avocado’s creamy texture is the perfect counterpoint to crispy, crunchy whole wheat toast. Mash half an avocado and spread over two slices of toasted whole wheat bread, then sprinkle with salt and pepper. You’ll take in around 300 calories and plenty of heart-healthy monounsaturated fats.

Full-Fat Yogurt With Fresh Berries and Honey

Full-fat Greek yogurt is somewhat higher-calorie than traditional yogurts, so if more calories are your goal, go Greek. One cup of whole milk Greek yogurt has about 238 calories versus one cup of whole milk regular yogurt, which has 149 calories

For a sweet afternoon snack or healthy dessert, stir a half-cup of fresh blueberries, strawberries, raspberries, or blackberries into a 6-ounce container of whole milk Greek yogurt. Drizzle with honey to sweeten the deal. You can also add chopped nuts for added healthy fat, vitamin E, and magnesium.

We've tried, tested, and reviewed the best Greek yogurts. If you're looking for a tasty yogurt, explore which option may be best for you.

3-Ingredient Protein Balls

Even with only three ingredients, these protein balls have it all: protein, fat, and carbs. Not only that, they’re a breeze to make!

In a food processor, blend 1 ½ cups old-fashioned oats, 3 tablespoons honey, and 2/3 cup creamy peanut butter. Form into balls and you’re all set for healthy, high-calorie snacking. These bites even freeze well, so feel free to make extra to stash in your freezer.

Pita Nachos

Not all nachos are created equal in terms of health—but a Mediterranean-style version can actually be good for you. Start with a base of whole wheat pita chips, top with hummus, and add diced tomatoes, cucumber, red onions, and crumbled feta cheese. It’s a fresh take on the classic you might even find yourself serving as a party appetizer.

DIY Trail Mix

Is there an easier snack than trail mix? Pulling together a mix of your favorite nuts, dried fruits, seeds, and even chocolate is as uncomplicated as tossing ingredients in a bowl and stirring. (And you don’t have to be hiking for this snack to fuel your day.)

For more calories, include banana chips, chocolate candies, and/or macadamia nuts, which all have high fat content. Try portioning servings of trail mix into zip-top baggies for grab-and-go convenience.

Blueberry Tofu Smoothie

We get it—“smoothie” and “tofu” don’t seem like two things that go hand in hand. But the beauty of whipping up silken tofu in a fruit smoothie is that it blends seamlessly, adding protein, calories, and bulk without significantly modifying taste.

Peanut Butter on Graham Crackers

It may sound simple, but sometimes simple is best! Spread two tablespoon of creamy or crunchy peanut butter on two graham crackers for a snack with over 300 calories and 19 grams of fat. If you can track down (or home-make) whole wheat graham crackers, it will be even better.

Crunchy Roasted Chickpea Wrap

Beans and legumes are a no-brainer at lunch or dinner, but these healthy, high-fiber foods can be tough to fit in between meals. (After all, you don’t see a lot of bean-based snacks lining grocery store shelves.) Crunchy roasted chickpeas are here to change all that!

Drain a can of chickpeas and spread them on a baking sheet. Drizzle generously with olive oil and your favorite spices, then roast at 425 degrees Fahrenheit for about 20 minutes. Once chickpeas are roasted, wrap them in lavash bread with some crumbled full-fat feta cheese.

Cheese and Crackers

Even when you’re trying to put on weight, it can be easy to go overboard with cheese. A one-ounce serving is only about the size of a pair of dice!

You’ll find a range of calorie counts in cheeses, from 80 calories per ounce in feta to 120 calories in higher-fat cheddar. Choose your favorite and layer it atop whole grain crackers for a savory anytime snack.

Want to spice it up a little? Add thinly sliced bell peppers or a sprig of cilantro between the cracker and cheese layers.

Egg Salad Bagel

You may be familiar with egg salad as a meal in itself, but it can make a substantial snack for weight gain. Mix two chopped, hard-boiled eggs with a tablespoon of mayonnaise, plus salt, pepper, and a pinch of dried dill, if desired. Make a sandwich with a sliced bagel and cut into quarters.

Quinoa Dark Chocolate Bark

A weight gain diet isn’t all desserts, all the time, but it can certainly include them! For a healthy sweet treat, try a quinoa dark chocolate bark. Briefly toast a half cup of uncooked quinoa in a saucepan, then melt 8 ounces of dark chocolate. Mix together, then spread on a baking sheet lined with parchment paper. Freeze until solid and break apart into pieces. 

These chocolatey wedges aren’t just delicious—they’re high in antioxidants, too, if you choose a quality dark chocolate. Plus, both quinoa and chocolate offer a bit of fiber.

A Word From Verywell

There are plenty of high quality foods that make for great snacks to help you gain weight. Adding extra calories to your diet can be a great opportunity to add even more nutrients to your diet. If you're not sure whether you should aim to gain weight, talk to a healthcare professional to determine the right weight for you and your health.

8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Sarah Garone, NDTR
Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.