13 Protein-Rich Snacks to Curb Hunger Between Meals

When hunger strikes between meals, choosing the right snacks can make all the difference. High-protein snacks are an excellent choice because they help curb cravings and keep you satisfied for longer periods. These snacks not only provide lasting energy but also support muscle health and weight management. By focusing on protein-rich options, you can avoid unnecessary snacking and feel full until your next meal.

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Greek Yogurt

Greek yogurt is a fantastic snack option for those looking to stay full longer. Unlike regular yogurt, Greek yogurt contains more protein, which helps slow down digestion and keeps you feeling satisfied. Protein takes longer to break down in the body, so you will likely stay fuller for longer after eating Greek yogurt. It is also packed with probiotics, which can help promote a healthy gut. Nutritionists recommend opting for plain, non-fat Greek yogurt to avoid added sugars that can spike your blood sugar and lead to energy crashes.

Pair Greek yogurt with fresh fruit, nuts, or seeds for an extra dose of flavor and nutrients. The combination of protein, fiber, and healthy fats will keep you full and energized between meals. Whether eaten on its own or as a base for smoothies, Greek yogurt is a versatile and filling option for your snack routine.

Hard-Boiled Eggs

Hard-boiled eggs are one of the most portable, easy-to-prepare, high-protein snacks. Each egg contains about 6 grams of protein, which is enough to keep hunger at bay for hours. Protein slows down the digestion process, leading to longer-lasting satiety. In addition to being protein-rich, eggs are also a source of healthy fats, which further contribute to feeling full. Nutritionists recommend eggs for their nutrient density, providing a good balance of protein, fats, and essential vitamins.

They are incredibly easy to prepare in bulk, making them an ideal snack for busy days. To enjoy them, simply season with salt, pepper, or your favorite herbs. You can pair them with whole-grain crackers or avocado for extra nutritional benefits. Their versatility makes hard-boiled eggs a top choice for a quick, filling snack.

Edamame

Edamame, or young soybeans, are a protein-packed, plant-based snack. These little green beans are not only rich in protein but also fiber, both of which help control hunger and keep you feeling satisfied. The combination of fiber and protein in edamame ensures a slow digestion process, promoting satiety for a longer time. Edamame is a great choice for those looking to incorporate more plant-based protein into their diet, while also providing a good amount of essential nutrients like vitamins and minerals.

Nutritionists recommend eating edamame steamed or roasted, as this helps retain their protein content and nutrients. They are easy to prepare, convenient, and can be eaten as a standalone snack or added to salads and bowls. With their high protein and fiber content, edamame is a satisfying option that can help keep hunger away until your next meal.

Cottage Cheese

Cottage cheese is another excellent high-protein snack that promotes fullness. It’s packed with casein, a slow-digesting protein that helps keep you full for longer periods. Casein forms a gel-like substance in the stomach, which slows down the rate of digestion and provides lasting satiety. Cottage cheese also contains a good amount of calcium, which is essential for bone health.

Nutritionists often recommend cottage cheese as a go-to snack because of its rich protein content and versatility. You can enjoy it plain, or add fruits, vegetables, or nuts for added texture and flavor. It’s a great snack for both morning and night, helping curb hunger before meals or as part of a balanced dinner.

Hummus with Veggies

Hummus, made from chickpeas, is a creamy and flavorful snack that is high in protein and fiber. When paired with raw vegetables like carrots, cucumbers, and bell peppers, it creates a satisfying snack that will keep you full for hours. The protein and fiber in hummus help slow digestion, keeping your stomach satisfied. Additionally, the healthy fats in the hummus provide a steady source of energy, reducing the temptation for unhealthy snacking.

Hummus is easy to make at home or can be bought pre-made from most stores. Nutritionists recommend this snack because it combines the benefits of plant-based protein, fiber, and healthy fats. It’s the perfect balance of nutrients to curb hunger, especially if you’re looking for something light and satisfying in between meals.

Jerky (Beef or Turkey)

Jerky is a high-protein, low-carb snack that is perfect for those looking to control hunger between meals. Whether made from beef, turkey, or other lean meats, jerky is a great source of protein that can provide lasting satiety. Protein-rich foods, like jerky, take longer to digest and help regulate appetite throughout the day. They are also portable, making jerky an ideal snack for on-the-go moments.

Nutritionists recommend choosing jerky with minimal added sugars and preservatives to ensure you’re getting a healthy snack. When enjoyed in moderation, jerky can satisfy cravings while helping to maintain steady energy levels. Pair it with a piece of fruit or a handful of almonds for a balanced snack that’s both filling and nutritious.

Protein Bars

Protein bars are a convenient way to pack in protein without needing to cook or prepare a snack. They are designed to provide a quick, satisfying energy boost, and their high protein content helps slow down digestion, keeping you full for hours. Most protein bars contain about 10-20 grams of protein, depending on the brand, which is perfect for staving off hunger. They are also packed with additional nutrients like fiber, vitamins, and minerals, offering a complete snack option.

Nutritionists advise selecting protein bars with minimal sugar and artificial ingredients to make sure they are truly beneficial. A high-quality protein bar can be an excellent snack post-workout or for anyone needing a quick meal replacement during a busy day. With a variety of flavors and formulations, you can easily find a protein bar that suits your taste and nutritional needs.

Almonds

Almonds are not only a great source of protein but also provide healthy fats and fiber, which work together to keep you full for an extended period. The combination of protein and fiber in almonds slows digestion, helping to stabilize blood sugar and control hunger. A small handful of almonds (about 1 ounce) contains 6 grams of protein and 3.5 grams of fiber, making them an ideal snack to curb cravings.

Nutritionists recommend almonds as a satisfying and easy-to-carry snack. Whether you eat them raw, roasted, or as almond butter, they provide a slow-releasing energy source that helps you feel satisfied. Pairing almonds with a piece of fruit can make for a well-rounded snack that combines protein, fiber, and healthy fats.

Tuna Salad

Tuna salad made with a small amount of mayo or Greek yogurt is a protein-packed snack that can keep you full for hours. Tuna is rich in protein and omega-3 fatty acids, both of which are important for maintaining energy and satiety. Protein is digested more slowly than carbohydrates and fats, making tuna an excellent choice for long-lasting fullness. Additionally, omega-3s support heart health and overall well-being.

Nutritionists often recommend tuna as a snack due to its high protein and healthy fat content. You can make a quick tuna salad by mixing canned tuna with your choice of dressing or spices. Pair it with whole-grain crackers or fresh veggies for a well-balanced and filling snack.

Chia Pudding

Chia seeds are packed with protein, fiber, and healthy fats, making chia pudding an excellent snack for keeping you full longer. When combined with milk or a dairy-free alternative, chia seeds absorb the liquid and expand, forming a thick, satisfying pudding. This slow-digesting snack helps keep hunger at bay and can be prepared ahead of time for convenience.

Nutritionists suggest making chia pudding with unsweetened almond milk or coconut milk for a lower-calorie option. Adding fruits like berries or a drizzle of honey can enhance the flavor and nutritional value. Chia pudding is not only filling but also rich in antioxidants and omega-3 fatty acids, making it a nutritious snack.

Quinoa Salad

Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it a great snack to keep you full. When paired with vegetables and a light dressing, quinoa salad becomes a filling, high-protein snack. The combination of protein and fiber in quinoa helps regulate hunger and keeps you satisfied for longer periods. Quinoa is also rich in vitamins and minerals, contributing to overall health.

Nutritionists recommend quinoa salad because it’s versatile and easy to prepare. You can add ingredients like chickpeas, avocado, or feta cheese for additional flavor and protein. This snack can be enjoyed cold, making it an easy option for meal prep or a quick snack during the day.

Tofu

Tofu is a plant-based protein that is both versatile and satisfying. It is made from soybeans, which are packed with protein, and has a slow-digesting property that keeps hunger at bay. Tofu is also a good source of iron and calcium, which contributes to bone health and overall well-being. Whether stir-fried, grilled, or eaten in a salad, tofu can be seasoned to match your flavor preferences.

Nutritionists recommend tofu for its high protein content and its ability to take on various flavors. For a quick snack, try pan-frying tofu with a little soy sauce and your favorite spices. Its versatility and filling nature make tofu an excellent choice for anyone looking to add more plant-based protein to their diet.

Protein Smoothie

A protein smoothie can be a great snack option, especially when you’re looking for something quick and filling. By adding protein powder, Greek yogurt, or nut butter, you can create a high-protein smoothie that will satisfy your hunger. The protein in the smoothie will be digested slowly, providing a steady stream of energy and keeping you full for hours.

Nutritionists recommend using a variety of ingredients to customize your smoothie, such as adding greens, berries, or flaxseeds for added nutrition. Protein smoothies are perfect for post-workout recovery or as a midday snack when you’re looking for something filling and nutritious. They can be prepared in advance, making them an ideal grab-and-go option.

This article originally appeared on Avocadu.