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These 25 High Calorie Snacks will help you gain weight healthily. Whether you want to build muscle or you simply need to put on weight, here you will find plenty of nutritious recipes to add more calories to your diet.
In a society where obesity and weight-related issues are prevalent, many people seek out low calorie options. However, not everyone wants to lose weight — some need to eat more. There are various reasons why people may look for high calorie snacks and meals. Some are underweight, others may need to recover the weight lost after a surgery, others may have higher energy requirements due to their demanding job or exercise schedule. And of course, it is also common for skinny teenagers to eat more for bulking and building muscles. Eating more calories may also support and improve athletic performances.
What are healthy high calorie snacks?
The science behind weight gain is simple. To gain weight, you need to consume more energy than you burn. More precisely, you’ll need to eat around 7,000 excess calories to put on 1 kg (2.2 lb). But as for weight loss, also weight gain should be a slow and steady process. It is generally recommended that you start with 300 – 500 calories per day more. From there you can monitor the results and increase the numbers.
This being said, your food choices matter also if you’re aiming to increase the number on the scale. Including more high calorie healthy foods to your diet will not only help you bulk up, it will also keep you strong and energized. Nutrient dense foods like eggs, Greek yogurt, cottage cheese and avocado are perfect to load up on protein and nutrients without all the excess sugars and trans fats in junk food.
The best high calorie snacks
Avocado toast
Avocado is a great source of healthy fats, fibers, vitamins and minerals, such as potassium. Furthermore, this fruit is high in calories.
Put together a high calorie nutritious snack by smashing an avocado on top of wholegrain bread. For extra calories, drizzle some EVO olive oil on top.
Trail mix
Nuts are nutrient-dense, packed with healthy fats, protein, fiber, vitamins, and antioxidants like vitamin E. High in calories, they are also excellent for weight gain. For example, a 1-ounce serving of walnuts provides about 185 calories, 4.3 g of protein, and 18.5 g of fat.
For a nutritious snack on the go, make your own trail mix with a combination of walnuts, roasted cashews, roasted almonds and dried fruit.
Greek yogurt bowl
Whole-milk strained Greek yogurt is a great source of protein, vitamins and minerals like calcium. If your goal is to gain weight, choose full fat Greek yogurt over low fat alternatives (120 kcal per 100 g vs 55 kcal per 100 g).
Mix Greek yogurt with honey and vanilla extract, then serve with fresh fruit, protein granola, chopped nuts or nut butter.
Nut butter banana toast
This calorie dense snack combines the nutritional benefits of nut butter, bananas and whole grains.
Toast some slices of whole wheat bread, spread each slice with your favorite nut butter, and top with sliced bananas. You can serve it with Greek yogurt or with a protein shake, for extra protein.
Eggs
Whole eggs are a nutrient-packed superfood, ideal for gaining weight. They provide high-quality protein with all nine essential amino acids and are rich in minerals, as well as vitamins, including B12. One egg has approximately 63 calories.
There are many snacks you can make with eggs, such as toasts, sandwiches, wraps and scrambles.
Homemade protein bars
Protein bars are a handy food for when you are out and about and need a quick snack. I recommend making your own high calorie high protein bars at home, to save money and avoid excess sugars or artificial ingredients.
Try my chocolate protein bars, my cookie dough protein bars and my high protein oatmeal bars.
Air fryer chickpeas
Chickpeas provide a good balance of healthy carbs and plant based protein. Additionally, they are a great source of fibers and nutrients.
If you have a can of chickpeas, pop them in the air fryer to roast. They’ll get crispy, crunchy and full of flavors
Dried fruit
Dried fruits such as banana chips, apple chips or raisin provide plenty of fibers, nutritional benefits, vitamins and flavor. In comparison to fresh fruit, they are dehydrated and therefore more calorie dense.
Combine dried fruit with DIY trail mix for snacks that are high in calories and nutrients.
Cottage cheese
Rich in protein, vitamins, and minerals, cottage cheese may help you build muscle mass in a healthy way. One cup (210 g) of full-fat cottage cheese provides around 206 calories, 23 g of protein, 8.2 g of carbohydrates, and 9.7 g of fat.
Eat cottage cheese with sweet or savory toppings, such as fresh fruit, nuts or avocado for more taste and calories.
High calorie smoothie
If you are struggling to build muscle, try this high calorie smoothie to gain weight. With over 800 calories, this chocolate protein smoothie will help you bulk faster. Drink as a nutritious snack after your workouts.
Egg and cheese bagel
Scramble 2 to 3 whole eggs with shredded cheese, then sandwich them between a bagel for a simple yet satisfying snack to gain weight. For more calories, add some avocado.
Granola
Granola is not only for breakfast, it can also be added to your yogurt bowls or trail mixes as a high calorie snack.
Homemade granola includes ingredients like oats, nuts, seeds, dried fruits, and a touch of natural sweeteners like honey or maple syrup. It provides a good mix of carbohydrates, healthy fats, protein, fiber, vitamins, and minerals. You can even add a scoop of protein powder and make protein granola at home.
Oatmeal
Oats are grains that contain good calories and benefits, a real nutrient powerhouse. Rich in dietary fibers, vitamins and minerals, they are a great source of complex carbs.
You can eat oats in oatmeal protein cookies, protein overnight oats, or in a high calorie oatmeal.
Protein milkshake
Craving dessert but you want to eat healthier? Drink a protein milkshake. Homemade milkshakes taste like ice cream, but without added sugars and artificial ingredients.
Salmon toast
Salmon ranks as one of the best high calorie nutritious foods for weight gain. This fish contains healthy fats, omega-3 and lots of protein. 100 grams of Atlantic salmon have about 208 calories, 20 g protein, 13 g fat and 0 g carbohydrates.
Snacking on sourdough bread topped with creamy avocado and smoked salmon can be a great way to add 500 calories to your day.
Cottage cheese scrambled eggs
Cottage cheese and eggs are two of the best high calorie foods with nutritional benefits and macros.
These scrambled with cheese eggs are fluffy, creamy and slightly cheesy. Make them as a snack to load up on over 17 g of protein and energy.
Mediterranean Wrap
A wholegrain wrap with nutritious filling has around 500 calories, which makes it perfect for weight gain diets.
Fill a wrap with scrambled eggs, sliced olives, diced tomatoes, crumbled feta cheese, and a drizzle of tzatziki sauce.
Hummus
Hummus is packed with protein, fiber, and healthy fats. Made with simple ingredients, it is perfect in vegan protein snacks for weight gain.
Serve a bowl of hummus with pita bread, wholegrain crackers, baked sweet potato chips and a drizzle of olive oil.
Cottage cheese cookie dough
Made with cottage cheese, protein powder and almond flour, this edible cookie dough is packed with protein and nutrients. Enjoy it as a dip for apple slices, wholegrain crackers or oatmeal protein cookies.
Hummus wrap
Spread creamy hummus on a whole wheat wrap, then top with sliced cucumber, shredded carrots, bell pepper strips, spinach leaves, and feta cheese.
Chicken sandwich
A wholegrain sandwich with chicken breast, veggies and some avocado is one of the best high calorie snacks for bulking. Packed with protein, complex carbs and healthy fats.
Layer sliced chicken breast, crispy bacon, avocado slices, lettuce, tomato, and sauce stacked between toasted whole wheat bread.
No bake peanut butter bars
Made with dark chocolate and peanut butter, these high calorie food bars come in handy as a nutritious snack on the go. You can easily make them at home, with extra protein powder for better macronutrients.
Veggie wrap
Sauté sliced mushrooms, bell peppers, and onions until tender, then scramble with eggs and wrap in a whole wheat tortilla with shredded cheese and homemade salsa.
Protein powder
Protein powder is an easy way to consume more protein for building muscle and gaining weight, especially if paired with strength training. For best results, choose a high-quality product with minimal additives.
From oatmeals to smoothies and protein shakes, there are more than 50 ways to use protein powder.
Cheese
Cheese is a calorie dense food that’s great for weight gain – rich in protein, fats, and nutrients like calcium.
As a snack for weight gain and bulking, eat pieces of cheese with an apple and wholegrain crackers. Or try my high protein cheese recipe, with cottage cheese.
Tips on making the best high calorie snacks
- Eat frequently. Aim to consume 3 main meals and 3 snacks each day, one in the middle of the morning, one in the afternoon and one before bed. Portioning out macronutrients and calories in frequent smaller meals will make you feel less full and more energized than eating exaggerate amounts of food all in a sitting.
- Drink your calories. If you are struggling to gain weight because you easily get full, consider drinking the calories. Liquid calories from smoothies, shakes or milkshakes fill up less than solid foods. Additionally, it’s easy to add more nutrients with nut butters or blended fruit.
- Avoid low fat products. Fats provide more energy than carbohydrates and protein, around 9 kcal per gram against 4 kcal per gram. That is why you should prefer full fat Greek yogurt, whole milk, and full fat cottage cheese.
- Eat food you like. Although wholesome, nutritious sources should make up the most of your diet, it is also important to be flexible and leave space for your favorite foods. Whether the goal is to build muscle or simply put on weight, aim to eat 80% clean and leave the remaining 20% for your craving. Don’t be too strict. Pizza, fries or donuts can still find their place in the context of a healthy diet.
