Look, I get it. You’re standing in front of your pantry at 3 PM, stomach growling, contemplating whether that third bag of chips is really a “snack” or just poor life choices. We’ve all been there. But what if I told you there’s a whole world of snacks out there that’ll actually keep you full, energized, AND won’t leave you feeling like you need a nap afterward?
Enter: high-protein, high-fiber snacks. Yeah, I know—doesn’t exactly scream “exciting,” does it? But trust me, these aren’t your sad, cardboard-flavored protein bars. These are legitimate foods that taste good, keep hunger at bay for more than 12 minutes, and won’t have you raiding the fridge an hour later. Whether you’re trying to hit your macros, avoid the afternoon energy crash, or just want snacks that don’t make you feel terrible, this list has your back.
Let’s get into it.
1. Greek Yogurt Parfait with Chia Seeds
Why it rocks: This isn’t your grandma’s parfait (no offense to grandmas). It’s protein-packed, customizable, and honestly feels like dessert.
Ingredients
- 1 cup plain Greek yogurt
- 2 tablespoons chia seeds
- ½ cup mixed berries
- 1 tablespoon honey
- 2 tablespoons granola (optional, but recommended)
Step-by-Step Instructions
- Scoop the Greek yogurt into a bowl or jar.
- Sprinkle chia seeds on top and give it a quick stir.
- Let it sit for 5 minutes while the chia seeds work their magic.
- Layer on the berries, drizzle with honey, and top with granola.
Why You’ll Love It
The Greek yogurt brings about 15-20g of protein, while chia seeds add fiber and those omega-3s everyone’s always talking about. Plus, it takes like two minutes to throw together. IMO, the granola is non-negotiable for texture, but you do you.
2. Roasted Chickpeas
Why it rocks: Crunchy, salty, and weirdly addictive. They’re basically the sophisticated cousin of potato chips.
Ingredients
- 1 can chickpeas, drained and dried
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- Salt to taste
Step-by-Step Instructions
- Preheat your oven to 400°F.
- Pat those chickpeas dry—seriously, the drier, the crunchier.
- Toss them with olive oil and spices.
- Spread on a baking sheet and roast for 25-30 minutes, shaking halfway through.
Why You’ll Love It
One serving gives you around 6g of protein and 5g of fiber. I once made a double batch thinking they’d last the week. They were gone by Tuesday. Just warning you.
3. Apple Slices with Almond Butter
Why it rocks: Simple doesn’t mean boring. This combo is classic for a reason.
Ingredients
- 1 medium apple, sliced
- 2 tablespoons almond butter
- Sprinkle of cinnamon (optional)
Step-by-Step Instructions
- Slice your apple into wedges.
- Spread or dip each slice in almond butter.
- Dust with cinnamon if you’re feeling fancy.
Why You’ll Love It
The fiber from the apple plus the protein and healthy fats from almond butter make this the perfect sweet-meets-savory situation. Takes literally 90 seconds to prep, which is perfect for when you’re hangry.
4. Hard-Boiled Eggs with Everything Bagel Seasoning
Why it rocks: Protein bombs that actually taste good. Who knew?
Ingredients
- 2 hard-boiled eggs
- Everything bagel seasoning
Step-by-Step Instructions
- Boil your eggs (or meal-prep a batch on Sunday like a responsible adult).
- Peel and slice them in half.
- Sprinkle generously with everything bagel seasoning.
Why You’ll Love It
Each egg packs 6g of protein, and that seasoning? Chef’s kiss. It makes you feel like you’re eating something way fancier than you actually are.
5. Edamame with Sea Salt
Why it rocks: It’s basically a fidget toy you can eat. Weirdly therapeutic.
Ingredients
- 1 cup edamame (frozen works great)
- Coarse sea salt
- Squeeze of lime (optional)
Step-by-Step Instructions
- Boil or steam edamame for 5 minutes.
- Drain and toss with sea salt.
- Add a squeeze of lime if you want to get wild.
Why You’ll Love It
One cup has about 17g of protein and 8g of fiber. Plus, the whole popping-beans-out-of-pods thing is oddly satisfying when you’re stress-snacking.
6. Cottage Cheese with Cherry Tomatoes
Why it rocks: Don’t knock it ’til you try it. This savory snack is having a serious moment.
Ingredients
- ½ cup cottage cheese
- Handful of cherry tomatoes, halved
- Fresh basil
- Drizzle of balsamic glaze
- Black pepper
Step-by-Step Instructions
- Scoop cottage cheese into a bowl.
- Top with cherry tomatoes and torn basil.
- Drizzle with balsamic and crack some pepper over it.
Why You’ll Love It
Cottage cheese is loaded with 14g of protein per half cup, and those tomatoes add a burst of freshness. I was skeptical too, but now I eat this like three times a week.
7. Protein-Packed Trail Mix
Why it rocks: Portable, customizable, and you can make it exactly how you like it.
Ingredients
- ¼ cup almonds
- ¼ cup pumpkin seeds
- 2 tablespoons dark chocolate chips
- 2 tablespoons dried cranberries
- 1 tablespoon coconut flakes
Step-by-Step Instructions
- Mix everything in a container.
- That’s it. Seriously.
Why You’ll Love It
The nuts and seeds bring protein and fiber, while the chocolate keeps things interesting. FYI, you can swap any ingredient based on what you’ve got in your pantry.
8. Black Bean Dip with Veggies
Why it rocks: This dip is thick, flavorful, and makes raw veggies actually exciting.
Ingredients
- 1 can black beans, drained
- 1 tablespoon tahini
- Juice of 1 lime
- ½ teaspoon cumin
- Salt and pepper
- Veggies for dipping (carrots, bell peppers, celery)
Step-by-Step Instructions
- Blend beans, tahini, lime juice, and cumin until smooth.
- Season with salt and pepper.
- Serve with your favorite veggies.
Why You’ll Love It
Black beans are a fiber powerhouse (about 8g per serving) plus solid protein. The tahini gives it this creamy, nutty thing that’s borderline addictive.
9. Tuna Salad on Whole Grain Crackers
Why it rocks: Classic, protein-rich, and totally customizable.
Ingredients
- 1 can tuna, drained
- 1 tablespoon Greek yogurt
- 1 teaspoon Dijon mustard
- Diced celery
- Salt and pepper
- Whole grain crackers
Step-by-Step Instructions
- Mix tuna with Greek yogurt, mustard, and celery.
- Season to taste.
- Scoop onto crackers and devour.
Why You’ll Love It
A can of tuna has around 20g of protein, and using Greek yogurt instead of mayo cuts calories while adding even more protein. The Dijon is key—don’t skip it.
10. Peanut Butter Banana Bites
Why it rocks: Sweet, satisfying, and feels like a treat.
Ingredients
- 1 banana, sliced into rounds
- 2 tablespoons peanut butter
- Optional: dark chocolate chips or hemp seeds
Step-by-Step Instructions
- Spread peanut butter on banana slices.
- Top with another banana slice to make mini sandwiches.
- Add chocolate chips or hemp seeds if you’re feeling it.
Why You’ll Love It
The banana gives you fiber and natural sweetness, while peanut butter adds protein and keeps you full. My go-to when I want something sweet but not, like, a whole dessert.
11. Lentil Chips with Guacamole
Why it rocks: Crunchy, satisfying, and way more nutritious than regular chips.
Ingredients
- Store-bought lentil chips
- 1 ripe avocado
- Lime juice
- Salt
- Optional: diced tomato, onion, cilantro
Step-by-Step Instructions
- Mash avocado with lime juice and salt.
- Mix in any extras you want.
- Dip those lentil chips and enjoy.
Why You’ll Love It
Lentil chips pack more protein and fiber than potato chips, and guac is always a win. This combo feels indulgent but won’t wreck your afternoon.
12. Turkey Roll-Ups
Why it rocks: No bread needed, high protein, and actually filling.
Ingredients
- 4 slices deli turkey
- 2 tablespoons hummus
- Sliced cucumber or bell pepper
- Spinach leaves
Step-by-Step Instructions
- Lay out turkey slices.
- Spread hummus on each.
- Add veggies and spinach.
- Roll ’em up.
Why You’ll Love It
Turkey is lean protein central (about 4g per slice), and the hummus adds creaminess plus fiber. These are clutch for meal prep.
13. Protein Smoothie
Why it rocks: Drinkable, fast, and you can sneak in all kinds of good stuff.
Ingredients
- 1 scoop protein powder
- 1 cup almond milk
- ½ banana
- Handful of spinach
- 1 tablespoon flax seeds
- Ice
Step-by-Step Instructions
- Throw everything in a blender.
- Blend until smooth.
- Pour and drink immediately.
Why You’ll Love It
You’re getting 20-30g of protein depending on your powder, plus fiber from the banana and flax. The spinach is invisible—I promise you won’t taste it 🙂
14. Avocado Toast on Whole Grain Bread
Why it rocks: Yeah, it’s trendy. But it’s trendy because it’s delicious and nutritious.
Ingredients
- 1 slice whole grain bread
- ½ avocado, mashed
- Red pepper flakes
- Everything bagel seasoning
- Optional: fried egg on top
Step-by-Step Instructions
- Toast your bread.
- Spread mashed avocado on top.
- Season with red pepper flakes and everything bagel seasoning.
- Add a fried egg if you want extra protein.
Why You’ll Love It
Whole grain bread brings the fiber, avocado brings healthy fats, and if you add an egg, you’re looking at a seriously satisfying snack. Some people add tomato here, but I think it makes things too wet—just saying.
Read More: This Avocado Feta Dip Will Ruin You for All Other Party Snacks
15. Roasted Almonds
Why it rocks: Simple, crunchy, and ridiculously easy to portion out.
Ingredients
- 1 cup raw almonds
- 1 teaspoon olive oil
- Sea salt
- Optional: smoked paprika, cinnamon
Step-by-Step Instructions
- Toss almonds with oil and seasonings.
- Spread on a baking sheet.
- Roast at 350°F for 10-12 minutes.
Why You’ll Love It
Almonds have 6g of protein and 4g of fiber per ounce. They’re perfect for keeping in your desk drawer or car for emergency snack situations.
16. Quinoa Energy Bites
Why it rocks: These little balls are like portable fuel.
Ingredients
- 1 cup cooked quinoa
- ½ cup oats
- ¼ cup honey
- ¼ cup peanut butter
- 2 tablespoons chia seeds
Step-by-Step Instructions
- Mix everything together in a bowl.
- Roll into bite-sized balls.
- Refrigerate for 30 minutes to firm up.
Why You’ll Love It
Quinoa is a complete protein, and these keep in the fridge for days. Perfect for grab-and-go mornings when you’re running late (so, every morning).
17. String Cheese with Whole Grain Crackers
Why it rocks: It’s nostalgic, convenient, and balanced.
Ingredients
- 1-2 string cheese sticks
- Whole grain crackers
Step-by-Step Instructions
- Peel string cheese.
- Eat with crackers.
- Feel like a kid again.
Why You’ll Love It
Each stick has about 6-8g of protein, and the crackers add fiber. It’s dead simple and somehow still satisfying.
18. Baked Sweet Potato Wedges
Why it rocks: Crispy, naturally sweet, and loaded with fiber.
Ingredients
- 1 medium sweet potato, cut into wedges
- 1 tablespoon olive oil
- Paprika, garlic powder, salt
Step-by-Step Instructions
- Preheat oven to 425°F.
- Toss wedges with oil and spices.
- Bake for 25-30 minutes, flipping halfway.
Why You’ll Love It
Sweet potatoes have around 4g of fiber per potato, and they’re way more interesting than regular fries. Dip them in Greek yogurt mixed with hot sauce—you’re welcome.
19. Hummus and Veggie Plate
Why it rocks: Colorful, crunchy, and endlessly customizable.
Ingredients
- ½ cup hummus
- Baby carrots
- Cucumber slices
- Bell pepper strips
- Cherry tomatoes
Step-by-Step Instructions
- Arrange veggies on a plate.
- Plop hummus in the middle.
- Dip away.
Why You’ll Love It
Hummus brings protein and fiber from chickpeas, and the veggies add vitamins and crunch. It’s like eating a rainbow, but less weird.
20. Sardines on Whole Grain Toast
Why it rocks: Hear me out. Sardines are underrated and crazy nutritious.
Ingredients
- 1 can sardines
- 1 slice whole grain toast
- Squeeze of lemon
- Fresh parsley
Step-by-Step Instructions
- Toast your bread.
- Top with sardines.
- Squeeze lemon over and sprinkle with parsley.
Why You’ll Love It
Sardines pack 20g of protein per can plus omega-3s. They taste way better than you think, especially with that lemon. Give them a chance.
21. Overnight Oats with Protein Powder
Why it rocks: Prep it before bed, grab it in the morning. Effortless.
Ingredients
- ½ cup oats
- ½ cup milk (any kind)
- 1 scoop protein powder
- 1 tablespoon chia seeds
- Berries and nuts for topping
Step-by-Step Instructions
- Mix oats, milk, protein powder, and chia seeds in a jar.
- Refrigerate overnight.
- Top with berries and nuts in the morning.
Why You’ll Love It
You’re getting 20g+ of protein and tons of fiber. It’s like having breakfast for a snack, and honestly, who’s complaining about that?
Final Thoughts
There you have it—21 high-protein, high-fiber snacks that’ll keep you full, energized, and actually satisfied. No more sad desk snacks or regrettable vending machine choices. These recipes are simple, tasty, and genuinely good for you without feeling like you’re eating “health food” (whatever that even means anymore).
The best part? Most of these take less than 10 minutes to throw together, and you can customize them based on what’s already in your kitchen. Stock up on the basics—Greek yogurt, nuts, seeds, beans, eggs—and you’ll always have something satisfying to munch on.
Now go forth and snack smartly. Your 3 PM self will thank you.
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