20 High-Protein, High-Fiber Snacks That Will Keep You Energized and Full For Hours

Ever eat a snack only to find yourself rummaging through the pantry again 30 minutes later? Sometimes you simply need more food. But other times, your snack may be missing some key ingredients that could give it some staying power in your belly. 

Choosing snacks with protein and fiber can make them more satisfying, help you stay energized, and give you an easy opportunity to sneak more nutrient density into your day. 

I’ve got 20 high protein, high fiber picks to share with you. But before I do, I want to be sure to say one thing. I’m not interested in turning your afternoon snack into a math or nutrition assignment. I don’t believe you have to count, track, or measure your way through mealtimes to eat well and nourish your body. 

Most of these snacks have at least 7 or 8 grams of protein and 3 grams of fiber per serving. Some have considerably more. I’m sharing those numbers because they can be helpful for practicing gentle nutrition —not because I want to feed into the narrative that you need to be hyper-obsessed about protein or feel like it’s a fulltime job to get enough of it in your diet. I’ve seen some wild advice floating around the internet and social media for how much protein people should be aiming for daily, particularly women in midlife. Much of it is ridiculously high. The truth is, protein needs vary by age, gender, activity level, health conditions, and more. Please seek out individualized, expert nutrition guidance to understandyour body’s needs before running yourself ragged and damaging your relationship with food trying to hit a target that might be far more than your body needs.

20 High-Protein, High-Fiber Snacks 

Roasted chickpeas. Buy them in a variety of flavors or, if you’re feeling ambitious, you can make your own. Toss canned chickpeas in olive oil and your favorite seasoning, then roast until crispy. They make a great addition to trail mix!

Edamame. Eat them fresh or buy them roasted. Either way, edamame is a great, nutrient-dense snack that’s typically popular with both adults and kids.

Tuna packets with veggie dippers. Single-serve tuna packets paired with cucumber, snap peas, carrot sticks, or whole grain crackers. Yum.

Lentil cups. These seasoned lentils come in a variety of flavors. Just add hot water and steep them in the cup for about 5 minutes. They’re a great shelf-stable protein perfect for your desk, pantry, or travel bag.

Energy balls. Mix oats, nut butter, and a bit of honey or maple syrup, and then add fun mix-ins like chia or hemp seeds, dried fruit, or mini chocolate chips. Roll them into bite-sized balls and keep a batch in the fridge or freezer for whenever you need something quick or sweet. Check out this gingerbread energy ball recipe if you want something a little different.

Greek yogurt with peanut butter and fruit. Stir a spoonful of peanut butter into plain or vanilla Greek yogurt and top with sliced apple or pear. Creamy, sweet, and satisfying.

Apple or pear slices with nut butter. Classic, but delicious! If you want to get fancy, you can slice the apples or pears into thin rounds, smear them with the nut butter, and then sprinkle with unsweetened coconut flakes and dark chocolate chips to make apple “nachos.”

Cottage cheese with berries and chia or hemp seeds. Cottage cheese is one of the higher-protein dairy options and can also be high in probiotics, which is great for gut health. The fruit and seeds add fiber and sweetness.

Hummus with veggies and whole grain crackers. You can also spread some hummus on hard boiled eggs and enjoy them with a side of fruit or veggies.

Trail mix. You can get creative and make your own with nuts, seeds, dried fruit, chocolate chips, whole grain cereal flakes, coconut, baked apple chips, and more. 

Whole grain toast with nut butter and banana. Simple, satisfying, and easy to make even when you're short on time or energy. Look for whole grain bread with at least 4 grams of fiber per serving.

Lupini beans. These are marinated, Italian snacking beans that come in an assortment of flavors. Brami is the most common brand. I also love adding them to salads for added protein.

Baked sweet potato topped with cottage cheese, beans, and your favorite salsa. Or make a sweet version and top it with cottage cheese and/or some peanut butter drizzle and dried fruit.

Chia pudding with berries. Chia seeds are surprisingly high in both protein and fiber. Want a recipe? Check out this cacao peanut butter chia seed pudding or this matcha chia pudding.

Roasted pumpkin and sunflower seeds. Mix in some roasted edamame or chickpeas for added protein.

Avocado boat stuffed with tuna. Halve an avocado, scoop out a bit of the center, and fill with tuna (mixed with a squeeze of lemon or your favorite seasoning if you like). 

Overnight oats with nut butter and berries. Make a jar the night before for a snack (or breakfast) that's ready when you are.

Protein smoothie. Here are some of my favorite recipes. Most of them are loaded with fruit, veggies, oats, nut butter and other fiber-packed ingredients—just add your favorite protein powder.

Dates stuffed with goat cheese or peanut butter. Pair it with a glass of milk for added protein.

Black bean dip with veggies or whole grain chips. Or try guacamole with veggie dippers and whole grain crackers or tortilla chips.

Frequently Asked Questions

Which of these require zero prep? Tuna packets with baby carrots, roasted chickpeas or edamame, lupini beans, nut butter and fruit, trail mix are all great grab-and-go options. 

Which snacks do you recommend for the whole family? Any of these, really. But Greek yogurt with fruit, apple or pear slices with any nut or seed butter, energy balls, edamame, whole grain crackers with cheese and fruit, and trail mix all tend to be popular with children and adults alike.

What makes a balanced snack? There are three macronutrients, protein, carbs, and fat. Try pairing at least two of the three for a balanced snack and then make it colorful with added fruits and veggies as often as you like.

How do I know if I really need a snack, versus eating out of habit, stress, or just by the clock? Here are a few questions you can ask yourself to try and discern whether you’re actually hungry: When did you last eat, and how are you feeling right now? Is your energy, focus, or mood dipping? Are you feeling stressed, lonely, bored, or perhaps wanting a distraction? These are all clues that can help you figure out whether you’re physically hungry, eating out of habit, or perhaps need some healing from emotional eating.

What should I look for on a nutrition label beyond protein and fiber when I’m choosing snacks? In addition to protein and fiber, I’d recommend looking at the ingredient list, so you know what’s in your snack, along with how much added sugar or sodium it contains.  Generally, less is better, but context and your individual nutrition needs matter—and a snack doesn’t need to score perfect in every category to be a nutritious choice. 

The calorie count can give you useful information, too, such as whether a snack is substantial enough to hold you over for a while or is more of a quick bite. However, if your relationship with food needs healing, you may be better off skipping the calorie line altogether.You don’t need to know the calorie count to choose a satisfying, nourishing snack.

What are some good plant-based protein options if I don't eat much meat or dairy? Roasted chickpeas, lentil snack cups, hummus or black bean dip, chia pudding made with plant milk, trail mix, oatmeal cups, and edamame all deliver real protein and fiber without relying on meat or dairy. Mixing up your nuts, seeds, and beans across the week also helps you get a fuller range of amino acids.

A Reminder Before You Go

There’s lots of pressure and fearmongering about snacks in diet culture. We often get the message that either snacks are “bad” and we should avoid them, that only certain ones “count,” or that they need to be tasteless and boring. I like to think of snacks as mini meals. Ultimately, they can tide you over between meals and are another opportunity to get your nutrient needs met each day. Balancing them with protein, fat, fiber, and pleasure is a great goal but you don’t need to do it perfectly every time. Remember, what and how you eat most often matters most.

Ready for a more flexible, positive, gentle approach to healthy eating—without dieting or obsessing about the scale? I offer individualized nutrition counseling and lifestyle coaching. Book a free Whole Health Strategy call and lets chat about what this could look like for you