The 8 Best Filling Snacks for Any Craving

We are a nation of nibblers: Americans get more than a third of their daily calories from snacks alone, according to one study. That’s not necessarily a bad thing. Snacks can be a convenient, easy way to keep hunger at bay.

Given that snacks comprise such a significant portion of the average person’s diet, however, it makes sense to prioritize options that provide some decent nutrition and keep you full until your next meal. Having a readily available stash of healthy, filling snacks is especially important when you’re trying to keep your weight down, because it can prevent you from making poor food choices out of hunger and maximize the nutrition you get even when you’re restricting calories. Keep reading to learn the best filling snack options that dietitians love.

What Makes a Snack Healthy and Filling?

Snacking has gotten a bad rap thanks to the many ultraprocessed options in grocery stores. Diets high in poor-quality snacks, such as those that are heavily salted, sweetened, or high in fat, can negatively impact health markers, according to a study. Frequent consumption of these lower-quality snacks was associated with higher body weight and worse blood pressure and blood sugar scores.

When done right, however, snacking can be a healthy habit that supports your overall nutrition and energy needs. Certain foods are much more filling and lower in calories, and it’s a good idea to make these the centerpiece of a snack.

The best filling snacks include foods high in protein, fiber, and whole grains. Other great options include fruits and vegetables high in water content and low in calories, such as carrots, celery, peppers, apples, and oranges. You can munch on a lot of this kind of snack without consuming many calories.

While it’s best to prioritize minimally processed foods, a nutrition coach and personal trainer says that balance is important, and that even the occasional packaged snack food has its place in a healthy diet. Just make sure to read nutrition labels carefully.

When to Eat Filling Snacks for Weight Loss

“Many people find that small meals and snacks spread out throughout the day help curb hunger and keep them full and focused,” says the nutrition coach. This can help prevent overeating at meals.

She encourages her clients to pair a fast-digesting energy source, such as a carbohydrate, with a slow-digesting source, like protein or fat. You can vary the snack size and ratio of carbs to protein and/or fat depending on when you’re enjoying it. For example, the nutrition coach recommends eating a higher-carb snack before working out instead of one heavy with proteins and fats, which can cause indigestion for some people.

“Snacking is meant to bridge the gap between meals,” says a cardiometabolic health expert. So if you know you won’t get a chance to eat a proper meal for several hours, a healthy filling snack can provide the energy you need and keep you from getting so hungry that you make poor food choices.

The Best Filling Snacks for Weight Loss

“Snacks for weight loss especially must be balanced and centered around protein and fiber, which makes them more filling,” says the cardiometabolic health expert. Here are some of the best filling snacks that dietitians and health experts recommend:

1. Hummus, Raw Veggies, and Whole-Grain Pita

Hummus, veggies, and pita provide a delicious and convenient snack option that is a craving killer. One-quarter cup of hummus offers nearly 5 grams of protein and 3 grams of fiber for 142 calories, according to the United States Department of Agriculture (USDA). Choose a whole-grain pita for even more staying power. That, combined with your favorite raw vegetables like carrots or peppers, provides a crunchy, salty, healthy snack option.

2. Greek Yogurt With Fruit

A 7-ounce container of plain lowfat Greek yogurt has nearly 20 grams of protein for under 200 calories, per USDA data. It’s a good option paired with some fruit, or you can mix it with ranch or onion soup powder for a high-protein dip for vegetables like sliced bell peppers.

3. Protein Shake With Fiber

Protein shakes are a favorite of gym-goers for a reason: They’re a super convenient way to get a high-protein snack on the go. Whey protein is one of the most common options available, and has 20 grams of protein in less than 1 ounce, per USDA data. If you’re eating a plant-based diet, you can opt for a pea plant protein with 19 grams of protein in each scoop, according to the USDA. For additional staying power, add a scoop of fiber powder, which has 7 grams of fiber per tablespoon, per the USDA, or add a handful of raspberries or blueberries for natural fiber. In combination, this ultraconvenient shake will keep your blood sugar steady and your cravings at bay.

4. Apple With Peanut Butter

If you want a sweet snack option, suggest combining a fast-digesting energy source, such as fruit, with a slow-digesting energy source, such as nut butter. One medium apple has only 95 calories and 4 grams of fiber, according to USDA data. Look for no-sugar-added nut butters.

5. Mango and Hemp Seeds

When a craving for something sweet and salty hits, try pairing mango with hemp seeds. One cup of cut mango is around 100 calories of mostly carbs for quick energy, and delivers vitamins A, C, and K, as well as potassium and beta-carotene, per USDA data. Hemp seeds provide protein, healthy fats, and a small amount of fiber for lasting fullness.

6. Avocado, Corn Tortilla, and Vegetables

One of the health expert’s favorite snacks is inspired by Mexican culture: a small corn tortilla with sliced avocado and vegetables like bell peppers. The combination of carbohydrates from the tortilla, fiber from the vegetables, and healthy fats from the avocado makes for a savory snack that will keep you full for hours.

7. Rice Cakes and Low-Fat Cheese Stick

While many salty snack foods are high in calories and saturated fat, rice cakes offer a low-calorie, crunchy, and salty option that pairs well with a low-fat cheese stick. Two brown rice cakes are only around 70 calories, per USDA data, and one low-fat mozzarella stick has 6 grams of protein, according to the USDA.

8. Fizzy Drink

No-calorie or low-calorie carbonated beverages can be a good way to fill up between meals. Not only are they hydrating, which can help with fullness and weight loss, but the carbonation itself may also help you feel temporarily fuller. One small study of 19 healthy women, drinking carbonated water before a meal was related to significant increases in measures of fullness compared to drinking still water or nothing.

The Bottom Line

Snacks high in protein, fiber, whole grains, fruits, and vegetables are a great source of nutrients and can help curb hunger between meals. These high-quality options can also help you lose weight by increasing satiety and reducing blood sugar crashes that can lead to binging.

By choosing filling snacks that provide the nutrients and satisfaction you need, you can reduce hunger and support your weight loss efforts.

FAQs

Q: What are some examples of filling snacks that can help me curb hunger and support my weight loss goals?

A: Good options include hummus, Greek yogurt, protein shakes, fruits like apples and mangoes, nuts, whole grain crackers, and vegetables with nut butter or cheese.

Q: Are some snack options better than others?

A: Yes. Opt for snacks that are high in protein, fiber, and whole grains, such as fruits, vegetables, lean protein, and whole grains. These snack options will keep you fuller longer and provide essential nutrients.

Q: What’s the best time to eat snacks to support my weight loss goals?

A: Snacking in moderation between meals can help prevent hunger and cravings that may lead to poor food choices. Aim for a balance between main meals and snacks, and consider choosing protein- and fiber-rich snacks when your hunger levels are the lowest.

Q: Can I still indulge in treats and still meet my weight loss goals?

A: Yes. Allow yourself small treats in moderation. Prioritize whole, nutrient-dense foods for your main meals and snacks, but consider balancing out your diet with smaller, more indulgent options now and then. Remember that willpower is important, but self-care and relaxation are just as crucial.