17 Healthy, Filling Snacks That Keep You Full Longer

If you have a snacking habit, you’re far from alone. Most adults in the U.S. snack one to three times a day. And snacks make up nearly one-third of our daily calorie intake.

Unfortunately, many snacks are high in calories and low in nutrients. 

But this doesn’t mean you shouldn’t snack. Plenty of snacks can benefit your health while satisfying your hunger. 

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save over 40% on Qsymia with GoodRx

Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.

Save now

An ideal snack is high in protein and soluble fiber. Since these nutrients take longer to digest, they help you feel fuller for longer. 

Here are 17 ideas for healthy, filling snacks that’ll fill you up and fuel your day.

1. Nuts

For a perfectly portable snack, it doesn’t get much better than heart-healthy nuts. Nuts — and nut butters — are packed with:

• Protein

• Healthy fats

• Vitamins and minerals

• Fiber

Just try to choose nuts without added sugar or high amounts of sodium. 

All types of nuts can make a great, filling snack, including: 

• Peanuts: Technically a legume, peanuts have 7 g of protein per ounce, along with folate (which helps make DNA) and niacin (which helps turn food into energy).

• Almonds: Just 1 oz provides 6 g of protein and lots of vitamin E, an antioxidant that protects your cells from damage that can lead to disease.

• Cashews: With 5 g of protein per ounce, cashews are also full of iron, zinc, and vitamin K. Plus, cashews may act as a prebiotic by feeding and supporting the good bacteria in your gut. 

EXPERT PICKS: WHAT TO READ NEXT

• Quick and easy ways to eat more protein: Our bodies need protein for strength and energy. To boost your protein intake, prep meals in advance, swap in protein-rich grains, use protein powders, and more.

• The most heart-healthy nuts: All nuts are nutritious and may help lower your risk of heart disease. But some nuts may be better than others when it comes to heart health.

• Why is fiber so good for you? Eating fiber can help you manage your cholesterol, blood sugar, weight, and other things. These foods contain a lot of it.

Pay attention to serving sizes when it comes to nuts (usually 1 oz) and nut butters (usually around 2 tbsp).

2. Whole fruits and vegetables

Choosing whole fruits and non-starchy vegetables is always a good choice when it comes to snacking smarter. They’re full of fiber, vitamins and minerals, and antioxidants. Plus, there are so many options to choose from, including:

• Berries: Blackberries, blueberries, and raspberries are high in antioxidants.

• Apples: These contain soluble fiber, insoluble fiber, and quercetin — a phytochemical with antioxidant and anti-inflammatory properties.

• Bananas: Known for their potassium and magnesium, bananas are also rich in other nutrients.

• Cucumbers: These are hydrating and contain vitamin K, which supports strong bones.

• Bell peppers: These are packed with vitamin C, a powerful antioxidant.

Read more like this

Explore these related articles, suggested for readers like you.

Which Are the Top Foods With High Water Content? These 18 Fruits and Vegetables Provide the Most Hydration

12 of the Healthiest Vegetables According to Research

7 Foods That Give You Energy: What You Need to Know

Whole Grains: Why You Need More of These Healthy Foods in Your Diet

View more

Try to choose fruits and vegetables in a variety of colors, so you get different nutrients. For example, orange and red produce often contain high amounts of vitamins A and C, while green vegetables are usually higher in iron and vitamin K.

3. Popcorn

If you’re looking for a low-calorie snack, popcorn is a good option. There are less than 35 calories in 1 cup of air-popped, plain popcorn. 

As a whole grain, popcorn provides several nutrients, including fiber, zinc, and iron. Plus, it’s filling. Participants in one study found popcorn more satiating (filling) than potato chips.

Try to skip popcorn with lots of butter, salt, or other additives. Toss popcorn with olive oil and whatever seasonings you like best, like one of these dried herbs:

• Basil

• Oregano

• Chili powder

• Onion powder

• Smoked paprika

4. Yogurt

Yogurt is a great source of calcium, fat, and protein. But the type of yogurt you choose matters. 

Greek yogurt contains more protein than traditional yogurt. And it often contains probiotics, healthy bacteria that can boost your gut health. Some other yogurts contain probiotics as well, so check the label. Yogurts that contain probiotics will say “contains live and active cultures” on the label and should name the specific bacteria included. 

Be aware of yogurts with flavors or toppings, as they can be high in added sugar. Some yogurts can contain at least half the daily recommended amount of sugar. The American Heart Association recommends: 

• No more than 6 tsp (25 g) of added sugar per day for women

• No more than 9 tsp (36 g) of added sugar per day for men

Unsweetened, plain yogurt is your best bet. Add fiber and flavor to yogurt by topping it with nuts and/or fresh fruit. For a savory twist, try adding za’atar (a Middle Eastern spice blend), cucumber, and/or pumpkin seeds.

5. DIY “energy bites”

Oats make an excellent snack because their high fiber content (8 g per cup) is filling and good for both your gut health and heart health. Many store-bought granola bars are high in sugar. But making a DIY version at home is easy.

Most recipes for energy bites use oats, dates, seeds, and nuts:

1. Blend the ingredients together until they form a paste-like consistency. 

2. Experiment with the ratios until you find a texture you like. 

3. Try adding coconut oil if the mixture seems too thick. 

4. Then roll the mixture into 1-inch balls and refrigerate for a great, on-the-go snack.

6. Cottage cheese

Cottage cheese is making a comeback — and for good reason. It’s low in calories but high in protein (1 cup of low-fat cottage cheese has over 24 g). And it provides nutrients like calcium, selenium, and phosphorus.

Try topping cottage cheese with: 

• Fresh herbs, crushed red pepper flakes, or “everything bagel” seasoning

• Fresh fruit 

• Nuts and/or seeds 

• Chili oil and sesame seeds

• Honey 

7. Nut butter with fruit

Both nut butter and fruit are full of nutrients and filling fiber. The healthy fats in nut butter also benefit your heart by helping regulate blood pressure, blood sugar, and cholesterol. Try making a sandwich using thinly sliced apples or pears as the “bread,” with nut butter in between.

8. Veggies and hummus

Creamy hummus is made from garbanzo beans (chickpeas), which are high in both protein and fiber. You can find hummus at any grocery store, or you can make it at home by blending the following ingredients: 

• Garbanzo beans 

• Tahini, a paste made from ground sesame seeds

• Lemon juice 

• Olive oil (which adds nutritious, filling unsaturated fat)

• Garlic

• Seasonings

Pair hummus with veggie slices or whole-grain crackers for dipping.

9. Hard-boiled eggs

Eggs aren’t just a morning treat. Make a batch of hard-boiled eggs to have on hand as a high-protein snack. One hard-boiled egg contains over 6 g of protein. 

If you don’t like eggs plain, try making egg salad by chopping up hard-boiled eggs and mixing with mayonnaise or plain Greek yogurt.

10. Cheese and whole grain crackers

Made from milk, cheese contains important nutrients like protein, vitamin D, calcium, and vitamin B12. 

The best cheeses to choose are unprocessed ones. These cheeses usually have minimal ingredients, such as milk, rennet (an enzyme), salt, and a starter culture of bacteria. In contrast, processed cheeses have a longer list of ingredients, including:

• Emulsifiers

• Artificial preservatives

• Milk solids

• Other additives 

Some common heavily processed cheeses include cheese “singles,” string cheese, and bottled cheese sauces. 

Consider more nutritious cheeses, such as:

• Swiss

• Cheddar

• Goat cheese

• Cottage cheese

• Mozzarella

• Halloumi 

• Paneer 

Add whole grain crackers for a fiber- and protein-rich snack that’ll satisfy you.

11. Chia pudding

Chia seeds may be tiny, but they’re nutritional superstars thanks to their fiber, protein, omega-3 fat, and antioxidants. The best way to use chia seeds is to mix them into foods that contain moisture, like:

• Yogurt

• Cereal with milk

• Smoothies

• Batter for baked goods

One popular way to eat chia is in chia pudding. To make your own:

1. Add chia seeds to the milk of your choice at a 1 to 4 ratio of chia seeds to liquid. (You may decide to play around with ratios to find your favorite texture.) 

2. Add a small amount of honey or other natural sweetener.

3. Stir and refrigerate overnight.

4. Top the pudding with your favorite berries or other cut fruit.

12. DIY trail mix

Trail mix has several advantages: it’s portable, customizable, and kid-approved, too. The base of trail mix is typically a mixture of nuts, which provide fiber and nutritious fats. But adding milk chocolate pieces can add a lot of sugar. Instead, try add-ins like:

• Unsweetened dried fruits like figs, raisins, or apple or banana chips

• Seeds, such as pumpkin, hemp, or sunflower

• Coconut flakes or dark chocolate chips

13. Turkey pinwheels

Pinwheels are basically just a rolled-up, snackable version of a turkey sandwich. Here is how to make your own:

1. Lay your tortilla down and add a spread like cream cheese, hummus, or smashed avocado. 

2. Then add your veggies, lean protein, and/or cheese of your choice. 

3. Roll up the tortilla like a sleeping bag and slice it to create “pinwheels.”

When possible, choose freshly sliced deli meat over processed versions. This is because eating too much processed meat is linked to a higher risk of cancer.

14. Smoothie

Pull out the blender and whip up a tasty smoothie for your next snack. To make a well-rounded smoothie, use the following ingredients:

• Fruits

• Veggies

• Healthy fats (like nut butter or seeds)

• Protein (like Greek yogurt, silken tofu, or protein powder)

• A liquid base like hydrating coconut water or whatever milk you like best

15. Oatmeal

Oatmeal makes a great midday snack. As a whole grain, oats are high in fiber. While oats contain some protein, you can boost the protein content by adding:

• Nuts or nut butter

• Seeds, like chia or flax

• Milk

• Eggs 

• Yogurt

16. Spring rolls

Spring rolls are a common appetizer found in Asian cuisines, and they’re easily adaptable. All you need are rice paper wrappers and ingredients for the filling. One option for the filling includes a mix of:

• Protein, such as diced shrimp or tofu

• Vegetables, like cucumbers, carrots, and cabbage

• Fruits, like avocado and mango

Once your ingredients are prepped, soak the rice wrappers in water to soften them, then fill the center, and roll. No cooking required!

17. Canned fish with crackers

Meet your weekly recommended seafood intake (8 oz) by adding canned fish to your snack rotation. Canned tuna, salmon, and sardines are all great options. Top a whole-grain cracker with a spoonful of fish for a protein-filled snack.

Frequently asked questions

Why trust our experts?

Written by:

Lauren Armstrong, RDN

Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts