14 Satisfying Snacks That Will Curb Your Hunger

Nutritious Options to Make You Feel Full Between Meals

Snacking can be an important part of a healthy diet, as long as you choose snacks that provide nutritional value as well as curb hunger. The right snacks will give you an energy boost, help manage cravings, and keep you feeling satisfied between meals. This article explores 14 nutritious and tasty snacks that will make you feel pleasantly full while providing important nutrients.

1. Hummus and Vegetables

Hummus makes a protein-rich, satisfying snack when paired with fresh veggie dippers like carrots, celery, cucumber slices, bell pepper strips, or broccoli florets. Hummus provides fiber, healthy fats, and nutrients from chickpeas, olive oil, garlic, and tahini. The vegetables add crunch, vitamins, minerals, and phytonutrients. Together they make a filling snack that curbs hunger.

Try making your own hummus or use one with simple, recognizable ingredients. Pair it with your favorite raw veggies for dipping.

2. Apple Slices and Nut Butter

Sliced apples spread with nut or seed butter make an easy snack that's portable and nutritious. Apples provide fiber, vitamin C, and antioxidants . Nut butters like almond, peanut, or sunflower seed butter add protein, healthy fats, and vitamins and minerals like vitamin E, magnesium, and potassium.

The combination of apple slices and nut butter is satisfying and may help control appetite between meals. Try different types of apples and nut butters to keep this simple snack interesting.

3. Greek Yogurt with Berries and Nuts

Protein-rich Greek yogurt topped with berries and nuts is a nutritious snack option any time of day. The protein and fat help you feel full and satisfied . Berries like strawberries, blueberries, and raspberries add fiber, vitamins, and antioxidants. Nuts like walnuts, almonds, or pecans provide healthy fats, fiber, and minerals like magnesium and calcium.

Buy plain nonfat or low-fat Greek yogurt and sweeten it yourself with a bit of honey if desired. Use fresh or frozen berries and your favorite nuts. This snack covers a range of nutrients and keeps hunger at bay.

4. Energy Balls

Homemade energy balls are a convenient, on-the-go snack you can make ahead. Basic ingredients like oats, nut butter, seeds, coconut, honey, and dried fruit allow for endless flavor combinations. The oats and nut butter provide lasting energy. Seeds add protein, fiber, and healthy fats. Dried fruit lends natural sweetness.

Make a batch of energy balls on the weekend so you have a grab-and-go snack available during your busy week. Try different add-ins like cocoa powder, spices, or shredded coconut to keep things interesting.

5. Whole Grain Toast with Avocado

Avocado toast has become popular for good reason - it's nutritious, tasty, and satisfying! Whole grain or seeded bread provides filling fiber and B vitamins. Avocado lends creaminess along with fiber and heart-healthy monounsaturated fat. Additional add-ons like a fried egg, smoked salmon, or feta cheese make this snack even more nutritious.

Use whole grain bread, mash half an avocado onto each slice, and customize to your liking for a snack that will keep you feeling full between meals.

6. Trail Mix

Trail mix is an easy portable snack made from nuts, seeds, dried fruit, and sometimes extras like pretzels, chocolate chips, or coconut flakes. The nuts and seeds provide protein, healthy fats, and minerals that help you feel satisfied. Dried fruit adds natural sweetness and antioxidants.

Make your own trail mix so you control the quality of ingredients. Some store-bought versions are high in sugar and low in nutrition. A homemade mix of nuts, seeds, and just a bit of dried fruit makes a nutritious snack you can take anywhere.

7. Smoothies

Smoothies make an ideal snack when you're short on time. Blend Greek yogurt or cottage cheese with milk or a milk alternative like almond milk. Add your favorite fruits like banana, berries, mango, or pineapple. You can also add nuts, seeds, spinach, or nut butter for extra nutrition.

The protein from the yogurt or cottage cheese blended with fiber-rich fruits will help manage hunger. Use mostly whole fruits and limit juice for greater benefits. Add ice to make a thick, milkshake-like treat.

8. Hard Boiled Eggs

Keep a batch of hard boiled eggs in your refrigerator for a protein-packed snack anytime. Eggs provide high quality protein to help you feel energized and satisfied. They also contain vitamin D, selenium, lutein, and choline.

Flavor your eggs with a dash of salt and pepper, a sprinkle of paprika, or a drizzle of hot sauce. Pair them with sliced vegetables or fruit for extra fiber and nutrients. Hard boiled eggs make an easy high protein snack.

9. Edamame


Edamame, or boiled soybeans, make a tasty portable snack. Shelled edamame can be found fresh or frozen in most grocery stores. Simply boil or microwave until warmed through. Sprinkle with a pinch of sea salt before eating.

Edamame provides plant-based protein, fiber, and nutrients like vitamin K, folate, iron, and magnesium [6]. The combination of protein, fat, and fiber works to fill you up and control hunger between meals. Edamame satisfies without the excess calories of less nutritious snack foods.

10. Cottage Cheese and Fruit


Cottage cheese paired with fruit like sliced peaches, pineapple, berries, or melon makes a nutritious high protein snack. Just 1 cup of cottage cheese provides 27 grams of protein [7]. The fruit adds antioxidants, vitamins, minerals, and fiber.

Choose low-fat or fat-free cottage cheese and fresh or frozen fruits. Top the cottage cheese with your fruit of choice. The protein in the cottage cheese combined with the fiber from the fruit will leave you feeling satisfied.

11. Roasted Chickpeas


Crunchy roasted chickpeas can be flavored sweet or savory for a hearty plant-based snack. Chickpeas are packed with fiber, protein, and key nutrients like iron, phosphorus, folate, and magnesium [8]. Baking brings out their natural nutty flavor.

Drain and rinse a can of chickpeas. Toss with olive oil and your choice of seasonings. Spread on a baking sheet and roast at 400°F for about 40 minutes until crispy. Roast plain or add spices, garlic, or herbs. They store well to have on hand.

12. Chili Lime Mango


Mangoes are a tropical fruit loaded with vitamins A, C, and B6. Combine sliced mango with a squirt of lime juice and a sprinkle of chili powder for a sweet, spicy snack. The fiber in mango may help reduce hunger levels [9].

This easy snack mixes refreshing sweetness from the mango with a dash of spice. Try it with fresh sliced mango or even frozen mango chunks. The vitamin C in mango combined with chili powder makes this snack extra nutritious.

13. Banana Rolls

For an easy grab-and-go snack, wrap banana slices in a whole grain tortilla spread with nut or seed butter or hummus. The banana provides potassium and the wrap adds fiber, protein, and healthy fats to help manage hunger levels.

Slice a banana lengthwise and spread each slice with 1-2 tablespoons of nut butter or hummus. Roll up in a whole grain tortilla. The portability makes these banana rolls perfect for an on-the-go energy boost.

14. Yogurt Bark

Make this fun snack by spreading plain Greek yogurt onto a parchment-lined baking sheet and freezing until firm. Before freezing, swirl in your favorite mix-ins like berries, nuts, seeds, coconut, or chocolate chips.

The protein in the yogurt helps fill you up while the mix-ins provide different flavors and textures [10]. Enjoy yogurt bark as a grab-and-go frozen treat straight from the freezer, no defrosting required.

Conclusion

Eating healthy snacks is important for maintaining energy levels and controlling hunger between meals. Choosing snacks that provide protein, fiber, and nutrients can prevent overeating at mealtimes.

Try incorporating some of the satisfying and nutritious snacks from this article into your daily routine. Pre-portion snacks into grab-and-go servings to make healthy eating easy when life gets busy. Your body and taste buds will thank you.

Frequently Asked Questions

What are the healthiest snack foods?

Some of the healthiest snack foods include fresh fruits and vegetables with hummus or guacamole, Greek yogurt with nuts and seeds, apple or banana slices with nut butter, homemade trail mix, and hard boiled eggs.

How can I stop unhealthy snacking?

To stop unhealthy snacking:

  • Drink more water between meals
  • Eat a filling, balanced breakfast
  • Plan ahead and portion healthier snacks
  • Avoid buying junk food at the store
  • Manage stress with exercise or relaxation

Why is snacking important?

Healthy snacking is important to help manage hunger between meals, boost energy levels, stabilize blood sugar, and get essential vitamins and nutrients. Snacks that are high in protein and fiber can prevent overeating at main meals.

How do you know when to snack?

Snack when you start feeling hungry between meals or your energy levels drop. Aim for a snack about every 3-4 hours. Pay attention to portions to avoid overeating.

What snacks help you lose weight?

Some great snacks for weight loss include fruits, vegetables, Greek yogurt, cottage cheese, hard boiled eggs, edamame, nuts, and homemade trail mix. Focus on high protein, high fiber, nutrient-dense snacks.


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