5 Finger Foods That Will Fill You Up

Whether you’re short on time to cook a big meal for guests, or you just want to throw a party with a variety of appetizers, you want to make sure you’ve got a variety of tasty finger foods that’ll fill your guests up. Here are a few hearty finger food recipes nutritionist and recipe developer Molly Morgan shared from her book, Skinny-Size It (Spring 2014). Your guests will be requesting you to make these delicious dishes for every party!

Chicken Wing Dip

Buffalo wing fans will go gaga for this spicy dip.

Makes: 8 servings


8 ounces light cream cheese (1 brick)

One 12½-ounce can white chicken

½ cup of light ranch dressing 

¼ cup hot sauce

½ cup shredded light cheddar cheese (2 ounces) 


1.     Preheat the oven to 350°F.

2.     Melt the cream cheese in a medium saucepan over medium heat. Stir in the chicken, ranch dressing, and hot sauce.

3.     Transfer the chicken–cream cheese mixture to an 8 x 8-inch baking dish and top with the cheese.

4.     Bake for 15 minutes, or until the cheese is bubbly.

5.     Serve the dip with sliced carrots, celery sticks and multigrain tortilla chips.

Nutrition Facts (per serving): 160 calories, 11 grams fat, 4.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 45 milligrams sodium, 5 grams carbohydrates, 0 grams fiber, 2 grams sugar, 10 grams protein


This light zesty recipe is perfect for summer parties, barbecues, and outdoor gatherings.

Makes: 12 servings (⅓ cup each)


2 medium ripe Hass avocados, halved, pits removed and peeled

1 cup fresh salsa, of your choice

½ cup diced tomato 

½ cup diced sweet onion


1.     Place the avocado halves in a medium mixing bowl, and mash them with a fork, leaving small chunks.  

2.     Stir in the salsa, and then fold in the tomatoes and onions. Serve at once as a dip with carrot slices or multigrain tortilla chips.

Entertaining Idea: Get more appetizers and snack recipes you can make with diced tomatoes.

Nutrition Facts (per serving): 70 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 130 milligrams sodium, 6 grams carbohydrates, 3 grams fiber, 2 grams sugar, 1 gram protein

Creamy Garlic Tomato Soup

This garlicky soup is perfect when served as a starter before your meal or paired with mini grilled cheese sandwiches.

Makes: 4 servings


1 tablespoon unsalted butter

1 tablespoon all-purpose flour

2 cloves garlic, peeled and minced

1½ teaspoons garlic powder

1 cup low-fat milk or unsweetened almond milk

3 cups canned tomatoes (with juice)


1. Melt the butter in a medium-size soup pot over medium heat. Once the butter has melted, whisk in the flour. Then whisk in the garlic and garlic powder.

2. Next, add the milk and whisk frequently until the mixture is bubbly, about 5 minutes. Cook for one minute more, or until the sauce thickens.

3. Add the tomatoes to the sauce and cook for 7 to 10 minutes, or until the soup is hot. 

4. Using an immersion blender, puree the soup until it is smooth, or puree in a blender or food processor until smooth. (If using a blender, remove the center piece from the top of the blender and cover the hole with a cloth, since the pressure can cause the top to fly off when blending, making a huge mess.) Serve the soup at once.

Entertaining Idea: Get more soup and chili recipes.

Nutrition Facts (per serving): 120 calories, 3 grams fat, 0.5 grams saturated fat, 0 grams trans fat, < 5 milligrams cholesterol, 80 milligrams sodium, 18 grams carbohydrates, 4 grams fiber, 9 grams sugar, 5 grams protein

Potato Skinnies

If your go-to restaurant appetizer is stuffed potato skins, you’ll love this better-for-you version that’ll fill you up while satisfying cravings.

Makes: 8 servings (2 potato skins each)


8 medium russet potatoes

2 ounces shredded light cheddar cheese

¼ cup minced scallions

2 slices cooked bacon, crumbled

¼ cup plain nonfat Greek yogurt

¼ cup fresh tomato salsa


1. Preheat the oven to 350°F. Prepare the potato skins by piercing the potatoes and placing them on a baking sheet. Bake the potatoes for 1 hour, or until they are tender. Remove the potatoes to a large platter and let cool. 

2. Once the potatoes are cool, slice them in half lengthwise and remove most of the potato flesh (which can be refrigerated and reserved for another use). 

3. Arrange the potato skins on the baking sheet skin side down. Top the skins with the cheese, scallions and bacon. 

4. Bake the potato skins in a 350°F oven for 7 to10 minutes, or until they are hot and the cheese is melted. 

5. In a small bowl, mix together the Greek yogurt and salsa, Serve it as a dip with the potato skins.

Nutrition Facts (per serving): 150 calories, 2 grams fat, 1 gram saturated fat, 0 grams trans fat, 5 milligrams cholesterol, 125 milligrams sodium, 28 grams carbohydrates, 5 grams fiber, 1 gram sugar, 6 grams protein

Baked Apple Pie Parfaits

These American classic desserts are the perfect dish to serve at the end of a great finger-food meal.

Makes: 2 servings


2 medium McIntosh, Golden Delicious (or other varieties good for baking) apples, peeled, cored and sliced

1 tablespoon agave nectar

1 teaspoon ground cinnamon

6 ounces low fat vanilla yogurt

¼ cup KIND Healthy Grains Maple Walnut Clusters with Chia & Quinoa or similar granola with 130 calories and 3.5 grams fat or less per serving


1. Preheat the oven to 350°F.

2. Place the apple slices in a small mixing bowl, add the agave nectar and cinnamon, and toss to coat. Transfer the apples to a baking sheet.

3. Bake the apples for 20 to 25 minutes, or until they are tender.

4. Serve the baked apples over vanilla yogurt and garnish with the granola.

Nutrition Facts (per serving): 230 calories, 1.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 65 milligrams sodium, 53 grams carbohydrates, 7 grams fiber, 39 grams sugar, 5 grams proteinhttps://ssl.gstatic.com/ui/v1/icons/mail/images/cleardot.gif