12 Budget-Friendly Snacks That Keep You Full Between Meals

Finding snacks that keep you full and satisfied without breaking the bank can be a challenge. Luckily, there are plenty of tasty options that combine high-protein and high-fiber ingredients, helping you stay energized between meals. Whether you’re craving something savory, sweet, or crunchy, these budget-friendly snacks are easy to prepare, nutritious, and affordable. Perfect for those busy days when you need a quick, filling bite, they’ll help curb hunger and keep you on track with your health goals.

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Hard-Boiled Eggs with Baby Carrots

Hard-boiled eggs are packed with protein, which helps keep you full longer, while baby carrots provide fiber for additional fullness. To prepare this snack, start by placing 4 large eggs in a saucepan. Cover the eggs with about an inch of water and bring to a boil over medium-high heat. Once the water begins to boil, cover the pan, remove it from the heat, and let the eggs sit for about 10 to 12 minutes. After the eggs have finished cooking, transfer them to a bowl of ice water for 5 minutes to cool down. Peel the eggs and store them in the fridge for later use.

For one serving, you can eat 2 hard-boiled eggs alongside 1 cup of baby carrots. The eggs provide about 12 grams of protein, and the carrots add about 3 grams of fiber per serving. This snack is satisfying and easy to prepare ahead of time. Hard-boiled eggs generally cost around $2.50 to $3 per dozen, which works out to about $0.50 per serving of 2 eggs. Carrots are usually around $1 per bunch or $0.80 to $1 for a serving of 1 cup. Altogether, this snack costs roughly $1.30 to $1.70 per serving.

Plain Greek Yogurt with Fruit

Plain Greek yogurt is a great source of protein, containing twice as much protein as regular yogurt, making it an ideal choice for keeping hunger at bay. To make this snack, measure out 3/4 cup of plain Greek yogurt (about 6 oz), and top it with 1/2 cup of fresh fruit such as banana slices, strawberries, or blueberries. If you prefer, you can use frozen fruit that has been thawed. For added fiber, sprinkle 1 tablespoon of chia seeds and stir them into the yogurt for a thicker texture.

Greek yogurt contains about 17 grams of protein per serving, while fruit provides natural sweetness and essential vitamins. If you add chia seeds, you’ll also get 5 grams of fiber, which further helps in controlling hunger. This snack is filling and nutritious, offering a good balance of protein and fiber. Greek yogurt costs around $1 to $1.50 for a 32-oz container, making 3/4 cup servings roughly $0.40 to $0.50. Fresh fruit averages $1.50 to $3 per pound, and frozen fruit usually costs about $2.50 per bag, so the total cost of this snack is around $1 to $1.50 per serving.

Peanut Butter on Celery

Peanut butter is high in protein and healthy fats, which make it a great snack for sustaining energy levels, while celery is low in calories and packed with fiber. To make this snack, take 3 large stalks of celery and wash them thoroughly. Cut each stalk into smaller pieces that are easier to dip and spread. Spread 2 tablespoons of peanut butter on each piece, or for a more balanced serving, use 1 tablespoon per stalk.

Peanut butter provides around 8 grams of protein per 2-tablespoon serving, and celery offers about 1 gram of fiber per stalk. This combination creates a snack that fills you up without weighing you down. You can use regular peanut butter or opt for natural peanut butter for a healthier choice. The cost of peanut butter is typically around $2 to $3 for a 16-oz jar, which lasts for many servings, so each serving comes to about $0.15. Celery costs around $1.50 to $2 per bunch, so this snack usually costs about $1.20 per serving.

Homemade Roasted Chickpeas

Roasted chickpeas are an excellent high-protein, high-fiber snack that’s both crunchy and satisfying. To make them, start by draining and rinsing a can of chickpeas (about 15 oz). Pat them dry with a paper towel and spread them out on a baking sheet. Drizzle with 1 tablespoon of olive oil, and sprinkle with 1/2 teaspoon of salt, 1/2 teaspoon of garlic powder, and 1/2 teaspoon of paprika. Roast in the oven at 400°F for 25 to 30 minutes, stirring halfway through. Let them cool before storing.

Chickpeas are an excellent source of both protein and fiber, with around 15 grams of protein and 12 grams of fiber per cup. When roasted, they become crunchy and satisfying, making them a perfect snack. A can of chickpeas typically costs around $1 to $1.50, yielding about 2 to 3 servings. Olive oil costs about $4 per bottle, but the small amount used here costs less than $0.10 per serving. Altogether, roasted chickpeas come out to about $1 to $1.25 per serving.

Apple Slices with Cheddar Cheese

Apples are a great source of fiber, while cheddar cheese adds a good amount of protein and fat to keep you full. For this snack, slice one medium apple into thin wedges and pair it with 1 ounce of cheddar cheese (about 1 to 2 slices, depending on thickness). You can choose any variety of apple, but tart apples like Granny Smith or Fuji work particularly well.

Cheddar cheese provides 7 grams of protein and 9 grams of fat per ounce, and apples offer about 4 grams of fiber. This snack is balanced with the sweetness of the apple and the savory flavor of the cheese, creating a satisfying and filling combination. Apples cost about $1 to $1.50 per pound, and cheddar cheese typically costs around $4 to $5 per block (8 oz), making the total cost of this snack approximately $1.50 per serving.

Cottage Cheese with Cucumber Slices

Cottage cheese is a high-protein snack that also contains calcium, and cucumbers are hydrating and low in calories while providing fiber. For this snack, scoop out 1/2 cup of cottage cheese into a small bowl and top with 1/2 cup of thin cucumber slices. You can sprinkle some black pepper or a pinch of salt for extra flavor.

Cottage cheese contains about 12 grams of protein per 1/2 cup serving, and cucumbers provide about 1 gram of fiber per 1/2 cup. Together, they make a light but filling snack that is perfect for a mid-afternoon pick-me-up. Cottage cheese typically costs around $1.50 to $2 per 16-oz container, and cucumbers usually run about $1 to $1.50 each, so this snack costs around $1 to $1.50 per serving.

Hummus with Carrot Sticks

Hummus is rich in protein and fiber, while carrots provide an added crunch and fiber boost. To make this snack, scoop 3 tablespoons of hummus into a small bowl and pair it with 1 cup of carrot sticks. You can make hummus at home by blending canned chickpeas with olive oil, tahini, lemon juice, garlic, and spices, or buy it pre-made.

Hummus contains about 3 grams of protein and 2 grams of fiber per 3-tablespoon serving, and carrots offer an additional 3 grams of fiber per 1 cup. This snack offers a great combination of protein, fiber, and healthy fats. A tub of hummus typically costs around $3 to $4 for 10 oz, and carrots usually cost about $1 per bunch, so the total cost for this snack is about $1 to $1.50 per serving.

Tuna Salad on Whole Wheat Crackers

Canned tuna is a fantastic source of protein, while whole wheat crackers provide fiber. To prepare, drain 1 can of tuna (5 oz) and mix it with 1 tablespoon of mayonnaise, a dash of mustard, and salt and pepper to taste. Spoon the tuna salad onto 6 whole wheat crackers.

Tuna provides about 20 grams of protein per can, and whole wheat crackers offer 2 to 3 grams of fiber per serving. This snack is filling and easy to prepare ahead of time. Canned tuna generally costs about $1 to $1.50 per can, and whole wheat crackers are around $2 to $3 for a box. The total cost for this snack is about $1.50 per serving.

Trail Mix with Nuts and Dried Fruit

Trail mix is a satisfying snack that combines protein, fiber, and healthy fats. To make this snack, mix 1/4 cup of mixed nuts (such as almonds, walnuts, and cashews) with 1/4 cup of dried fruit (raisins, cranberries, or apricots). You can add a small handful of dark chocolate chips for a treat.

Nuts are high in protein, with about 5 to 7 grams of protein per ounce, and dried fruit provides fiber and natural sugars. The combination of nuts and fruit helps you stay full longer while also providing essential nutrients. A 16-oz bag of mixed nuts costs around $6 to $8, and dried fruit typically costs about $3 to $4 for a 6-oz bag. This snack ends up costing about $1.50 per serving.

Avocado Toast

Avocado provides healthy fats, and whole-grain bread gives fiber and energy. To prepare this snack, mash 1/2 of an avocado and spread it on 1 slice of whole wheat toast. Add a sprinkle of salt, pepper, or red pepper flakes for extra flavor.

Avocados are a great source of healthy fats and contain about 3 grams of fiber and 1 gram of protein per 1/2 avocado. Whole wheat toast offers 3 grams of fiber and is a good energy-boosting carb. Avocados cost around $1.50 to $2 each, and a loaf of whole wheat bread is usually about $2 to $3. The total cost for this snack is around $1.50 per serving.

Edamame with Sea Salt

Edamame is rich in plant-based protein and fiber, making it a filling snack. To prepare, steam 1/2 cup of frozen edamame and sprinkle with sea salt. You can also squeeze fresh lemon juice over it for extra flavor.

Edamame provides about 9 grams of protein and 4 grams of fiber per 1/2 cup. This snack is simple, quick, and highly nutritious. A bag of frozen edamame costs around $3 to $4 for a 16-oz package, making the cost for 1/2 cup around $0.80 to $1.00 per serving.

Chia Pudding with Almond Milk

Chia seeds are high in fiber and omega-3 fatty acids, while almond milk provides a creamy texture without added sugar. To prepare, mix 3 tablespoons of chia seeds with 1/2 cup of almond milk and stir well. Let it sit in the fridge for at least 4 hours or overnight to thicken.

Chia seeds offer 5 grams of fiber and 2 grams of protein per tablespoon. Almond milk adds a creamy texture and light flavor without many calories. Chia seeds cost around $4 per bag, which can last for multiple servings, and almond milk costs about $2 to $3 per carton. This snack costs about $1 to $1.50 per serving.

This article originally appeared on Avocadu.