17 Healthy Snacks That Actually Fill You Up - GoodRx (2024)

When you get that pang of hunger between meals, it’s pretty standard to reach for a snack to hold you over. In fact, a study found that almost 50% of American adults snack three times per day.

One potential downfall of snacking is that many options contain high amounts of calories and low amounts of nutrients. And some studies claim that snacking could wind up contributing to almost one-third of your daily energy intake.

This doesn’t mean you shouldn’t snack. There are many healthy options that can play a beneficial role in your health and weight management while satisfying your hunger. In general, snacks that are higher in protein and soluble fiber take longer to digest and can help you feel fuller for longer. Soluble fiber can be found in foods such as fruits and vegetables, beans, and whole grains. Meanwhile, protein sources include meat and fish, eggs, and dairy. Plant-based protein sources include nuts and seeds, soy products, and alternative meat.

Let’s give snacking the good reputation it deserves. Here are 17 healthy options that will leave your stomach feeling full and satisfied.

1. Nuts

If you’re looking for a snack that is perfect for your on-the-go lifestyle, look no further than nuts.

Both nuts and nut butters are packed with nutrients, such as protein, healthy fat, vitamins and minerals, and fiber. Just be sure to opt for whole nuts that are raw or dry-roasted and nut butters that don’t contain any added sugar, salt, or oils. Try any or all of these much-loved nuts:

• Peanuts

• Almonds

• Hazelnuts

• Cashews

• Walnuts

• Macadamias

• Brazil nuts

• Pistachios

Research has found that nuts are an excellent snack choice for feeling full. And they also can have a positive effect on our overall health, including reduced risk of inflammation and heart disease.

To avoid overeating nuts or nut butter, focus on portion sizes. The American Heart Association advises that a serving size is typically a small handful, or about 1.5 oz, of whole nuts. The serving size for nut butters is about 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 are full of fiber, vitamins and minerals, and antioxidants. Plus, there are so many options to choose from, including:

• Berries, such as strawberries, blueberries, and raspberries

• Apples

• Bananas

• Cucumbers

• Bell peppers

• Homemade kale chips, with olive oil, sea salt, and nutritional yeast

• Celery sticks with nut butter, guacamole, or hummus

• Soybeans or edamame

• Sliced avocado or homemade guacamole with cilantro, tomato, onion, and a squeeze of lime

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Research has indicated that when you eat enough fruits and vegetables (which is recommended at five servings per day), you’re protecting yourself from potential health complications, including heart disease, cognitive decline, and bone loss. When you choose fruits and vegetables in a variety of colors, you also enjoy their different health benefits. For example, orange and red fruits and vegetables contain high amounts of vitamins A and C, while green vegetables are higher in iron and vitamin K.

3. Popcorn

Considered a whole grain, popcorn contains several nutrients, such as fiber (15 g of fiber per 100 g of popcorn), zinc, and iron. It’s also a good source of polyphenols, which are antioxidants that have been linked to improved digestive health.

One study of popcorn vs. potato chips found that participants were less hungry, more satisfied, and ate smaller amounts of food after snacking on popcorn compared with potato chips.

Be wary of what you put on your popcorn, though, as large amounts of butter or salt can make it a less healthy choice. If possible, try making popcorn from scratch on the stove with olive oil. Experiment with different herbs and spices on top to amp up the flavor. If you like spice, hot sauce (with low sodium) is a great choice.

4. Yogurt

Choosing yogurts that are rich in lactic acid bacteria can benefit the gut microbiota and play a role in appetite and blood sugar control. The type of yogurt you choose might matter. Certain yogurts contain higher amounts of protein, such as Greek-style yogurt. One study found that Greek yogurt is a great post-exercise snack and may have a positive effect on strength and muscle composition.

As with most packaged snacks, be aware of yogurts with added fruits or flavors that can be full of sugar. Many can contain at least half your daily recommended amount. The American Heart Association recommends limiting sugar to:

• Less than 9 tsp (36 g) of added sugar each day for men

• Less than 6 tsp (25 g) of added sugar each day for women

As for what to top your yogurt with, try nuts and fresh fruit, such as strawberries and blueberries. You can also take a savory route and add za’atar (a Middle Eastern spice blend), cucumber, and tomato.

5. DIY “energy bites”

Like yogurt, many store-bought granola bars are full of sugar. But making your own version is simple and delicious.

Most recipes for energy bites include oats, dates, seeds, and nuts. Simply blend these ingredients together in a blender until they reach a paste-like consistency. You can experiment with ratios until you find a consistency you like. If the mixture seems too thick, try adding coconut oil. Then, roll it into a ball and refrigerate.

Oats are high in fiber (10 g per 100 g) and can help us feel full while also improving our gut health and reducing our cholesterol levels.

6. Cottage cheese

Cottage cheese is having a comeback on social media. Thanks to its high protein content, it makes a filling snack, but not everyone is a fan of the texture and flavor. If that is you, you can still benefit from the 24 g of protein each cup of low-fat cottage cheese offers without having to eat it on its own. Instead, try:

• Blending or whipping it to create a smoother texture, then topping it with a drizzle of balsamic vinegar, fresh basil, and tomato slices

• Sweetening it by adding fresh fruit, honey, or jam

• Going the savory route by incorporating chili oil, scallions, and sesame seeds, then spreading the mixture on top of toasted sourdough bread

7. Peanut butter and fruit

Combine savory peanut butter with fruit, and you have a perfect flavor combo that will satisfy you. As mentioned earlier, peanut butter and whole fruits are full of nutrients that help us stay full, including fiber and healthy fats. Some ideal fruits to dip in peanut butter include:

• Apples

• Bananas

• Strawberries

• Pears

• Peaches

• Nectarines

• Fresh figs

8. Pita and hummus

If you love dips, give hummus a try. It’s made from garbanzo beans, or chickpeas, which are full of protein and fiber. You can find it at practically any grocery store, and in a variety of flavors, but it’s also simple to make at home. Simply blend the following ingredients together:

• Garbanzo beans (boiled or canned)

• Tahini

• Lemon juice

• Olive oil

• Garlic

• Seasonings

Pair hummus with pita bread, pita chips, or veggie slices.

9. Hard-boiled eggs

Eggs aren’t exclusively a morning treat. Make yourself a batch of hard-boiled eggs to have a perfectly portable on-the-go snack full of protein. If you don’t like them plain, make some egg salad by chopping up the hard-boiled eggs and mixing them with mayonnaise (or plain Greek yogurt) and seasonings. Serve with crackers or on top of a toasted piece of bread to add carbs.

10. Cheese

Make snacking simple by slicing up a few pieces of cheese to place on top of crackers, fruit, or veggies. Cheese is made from milk and contains important nutrients, including protein, vitamin D, and vitamin B12.

Opt for cheeses that are not processed. These usually come in a block or wedge and contain minimal ingredients, such as milk, rennet (an enzyme), salt, and a starter culture of bacteria. On the other hand, processed cheeses have more ingredients, such as emulsifiers, artificial preservatives, milk solids, and other additives. Some common heavily processed cheeses include cheese single slices, string cheese, and bottled queso or nacho cheese sauce.

Consider healthier cheeses, such as:

• Swiss

• Cheddar

• Goat cheese

• Cottage cheese

• Mozzarella

• Halloumi

• Paneer

11. Chia pudding

Combining chia seeds with a liquid creates the perfect pudding consistency. While you may need to play around with ratios for your favorite texture, a 1-to-4 ratio of chia seeds to liquid is a good place to start. Use your choice of dairy, whole chia seeds, and a small amount of honey or other natural sweetener. Stir and refrigerate overnight. Chia seeds are a great source of protein and fiber, but you can add a little extra by topping the pudding with your favorite whole fruits.

12. DIY trail mix

Not only is trail mix a snack that’s easy to travel with, but it’s super-customizable and kid-approved, too. The base of trail mix is typically a variety of nuts, which contain healthy fats. Adding salty or sweet nuts or candy can make your trail mix less healthy. So choose ingredients that are whole or minimally processed. In addition to nuts, you can add:

• Dried fruits, such as figs, raisins, or apple or banana chips

• Seeds, such as pumpkin, hemp, or sunflower seeds

• Sweet mix-ins (sparingly), such as coconut flakes, dark chocolate chips, or peanut butter chips

13. Turkey or ham pinwheels

If you love a turkey or ham sandwich, pinwheels are basically a smaller snack version rolled up in a flour tortilla and sliced. Lay your tortilla down and add a spread, such as cream cheese or hummus. Then add your toppings — meat, cheese, and vegetables. Roll up the tortilla like a sleeping bag, then slice to create pinwheels.

When possible, try to 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 yourself up a tasty smoothie for your next snack. Ensure that you have a well-rounded smoothie by including protein sources, fruits, healthy fats, and even veggies. For protein, try adding Greek yogurt or protein powder. Healthy fat options could include seeds or nut butters. To get a smooth, drinkable consistency, include a liquid such as milk or coconut water.

15. Oatmeal

Oatmeal isn’t only for breakfast; it also makes a great midday snack. Oats are a whole grain, which means they contain all of their original, edible parts — including fiber. Add more flavor and substance to the oatmeal by topping it with your favorite nut butter.

For a spicy twist, consider making masala or Indian-spiced oats by adding a quick sautée of:

• Curry leaves

• Mustard seeds

• Garam masala (a mix of Indian spices)

• Chopped onion, garlic, and tomato

16. Spring rolls

There’s nothing better than a fresh and satisfying snack, and spring rolls fit that bill. Spring rolls are a common appetizer found in Asian cuisines, and they are easily adaptable. All you need are rice paper wrappers and ingredients for the filling. Some options include:

• Protein, such as shrimp or tofu

• Fresh herbs

• Vegetables, such as cucumbers, carrots, and cabbage

• Avocado

• Mango

Once your ingredients are prepped, dip your rice wrapper in water, fill the center, and roll it up. No cooking is required!

17. Canned fish with crackers

Meet your weekly recommended seafood intake (8 oz) by snacking on some canned fish. Some popular canned fish options you’ll likely find at your local grocery store include tuna, salmon, and sardines. Pop open the can, top your favorite cracker with the fish, and enjoy your protein-filled snack.