6 Healthy Snacks Dietitians Eat When They’re Craving Chocolate

Chocolate is one of the most sought-after foods in the United States When health experts, like doctors and dietitians, have a craving for chocolate, what are they really looking for? Instead of ignoring this craving, they opt for snacks that provide chocolate flavor while promoting satiety and energy.

For a chocolatey snack, Raj Dasgupta, chief medical advisor at Sleepopolis, mixes plain or lightly sweetened Greek yogurt with unsweetened cocoa powder and berries. “It works because the cocoa gives a chocolate flavor while the yogurt adds creaminess,” he said.

Unlike chocolate candies, cocoa powder does not contain added sugar. It also contains flavonoid antioxidants, such as catechins, anthocyanins and proanthocyanidins, which have powerful cell-protective properties.

Gretchen Zimmermann, MBA, RD, CDCES, vice president of clinical strategy at Vida Health, satisfies her chocolate cravings with crunchy, sweet chocolate-covered almonds.

Zimmerman prefers SkinnyDipped brand chocolate-covered almonds because they have much less added sugar than traditional chocolate-covered almonds. A 1-ounce serving of SkinnyDipped Thinly Dipped Almonds has 140 calories and just 3 grams of added sugar, while the same serving of traditional chocolate-covered almonds can have about 160 calories and 10 grams of added sugar.

“They’re whole almonds with a thin coating of dark chocolate (and sometimes a flavored dusting), so you get protein, fiber and healthy fats in addition to the sweetness,” Zimmerman said.

To make her chocolate snack more balanced, Kayla Kamen, MS, RDN, nutrition expert for Drink Wholesome, loves pairing dark chocolate with nut butter for a salty-sweet combination.

The nut butter adds a touch of salt and protein, making the snack more filling and blood sugar-friendly. “Chocolate satisfies the craving, while nut butter adds protein and healthy fats,” she said.

Dasgupta likes to cover apple slices with peanut butter and sprinkle them with dark chocolate chips.

“It works because you get sweet, crunchy, healthy fats and real chocolate in one snack,” he said. “Peanut butter provides fat and protein that helps with satiety, while the fiber in the apple helps prevent a rapid rise in blood sugar.”

“This combination tastes like a candy bar, except it’s high in fiber, protein and antioxidants,” Kaymen said. “The dates provide the sweetness and texture of caramel, the nut butter provides protein and fat, and the chocolate fulfills your cravings.”

In addition to being naturally sweet and chewy, dates are a good source of satiating fiber and contain protective antioxidants.

Jackie Newgent, RDN, chef and plant-based nutrition expert, loves snacking on homemade chocolate and pistachio energy bites because they’re a better source of nourishing nutrients, like protein, than chocolate alone.

“To make them, I simply swirl oats, dates, cocoa powder, salted roasted pistachios, pistachio butter, and a few drops of vanilla extract in a food processor, then roll the mixture into balls or disks,” she explained.

You can also make homemade energy bites using other nuts or seeds. Adding ingredients like dried cherries or chia seeds can improve both the flavor and overall nutrition of your bites.

Occasional chocolate cravings are common and can be influenced by a combination of factors, including taste preferences, habits, stress and the need for quick energy. Chocolate contains compounds that stimulate dopamine and serotonin, which are known to help improve mood and reduce stress.

“Emotional associations are also important, as chocolate is often linked to comfort, reward and relaxation, so cravings tend to arise when people are tired or feeling overwhelmed,” Dasgupta said.

Cravings for specific foods, like chocolate, can also be caused by an overly restrictive diet, blood sugar fluctuations, and lack of sleep. Research shows that lack of sleep can increase levels of hormones that promote hunger and cravings for highly palatable foods, like chocolate.