This post will show you the best high protein high fiber snacks that are filling & delicious.
When you’re always hungry two hours after eating, it’s time to upgrade your snacks. These high protein and high fiber picks keep you full, energized, and not reaching for junk food. From cookies to smoothie bowls, there’s something here for every craving.
1. Banana Oatmeal Cookies
Soft, chewy, and naturally sweet, these banana oatmeal cookies are perfect for busy mornings or an afternoon snack. They’re packed with protein, fiber, and just the right amount of sweetness to keep you going without the crash.
Nutrition: 90 calories, 5g protein, 3g fiber (per cookie)
Ingredients (Makes 8 cookies)
- 2 ripe bananas (mashed)
- 1 cup rolled oats
- 1 scoop vanilla protein powder
- 1 tbsp chia seeds or flaxseed
- 1 tsp cinnamon
- Optional: 2 tbsp dark chocolate chips
Instructions
Preheat oven to 180°C (350°F). Mash bananas in a bowl, then mix in oats, protein powder, and seeds. Scoop onto a lined tray, flatten slightly, and bake for 12-14 minutes until golden.
2. High-Protein Energy Balls
These no-bake energy balls are the ultimate grab-and-go snack, combining creamy peanut butter, oats, and protein powder for a satisfying bite. They’re a great way to fuel your day and curb cravings with fiber and protein in every ball.
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Nutrition: 110 calories, 6g protein, 4g fiber (per ball)
Ingredients (Makes 12 balls)
- 1 cup rolled oats
- 1/2 cup natural peanut butter
- 1/4 cup honey
- 1 scoop chocolate protein powder
- 1 tsp vanilla extract
Instructions
Mix all ingredients in a bowl until combined. Roll into small balls and refrigerate for at least 30 minutes. Store in an airtight container in the fridge.
3. DIY High-Fiber Protein Bars
Homemade protein bars that are chewy, filling, and made with wholesome ingredients you probably already have. Each bar is loaded with fiber and protein to keep you full longer without added junk.
Nutrition: 180 calories, 10g protein, 5g fiber (per bar)
Ingredients (Makes 6 bars)
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1 scoop protein powder
- 2 tbsp chia seeds
Instructions
Mix all ingredients in a bowl, press into a lined dish, and refrigerate for 1 hour. Slice into bars and keep chilled for freshness.
4. Greek Yogurt Berry Parfait with Chia Seeds
Creamy Greek yogurt layered with juicy berries and crunchy chia seeds makes this parfait feel like a treat while actually being really good for you. It’s a simple, satisfying snack or light breakfast you can whip up in minutes.
Nutrition: 180 calories, 14g protein, 5g fiber
Ingredients (Makes 1 serving)
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 1 tsp chia seeds
- 1 tsp honey
Instructions
Layer Greek yogurt, berries, and chia seeds in a glass or bowl. Drizzle with honey before serving.
5. Avocado Tuna Salad on Whole Grain Crackers
Creamy avocado meets protein-rich tuna on crisp whole grain crackers for a savory snack that’s both filling and full of fiber. It’s perfect for a light lunch or afternoon pick-me-up that actually keeps you full.
Nutrition: 220 calories, 20g protein, 7g fiber
Ingredients (Makes 1 serving)
- 1 small can tuna (in water, drained)
- 1/4 avocado (mashed)
- 4 whole-grain crackers
- 1 tsp lemon juice
- Black pepper to taste
Instructions
Combine tuna, mashed avocado, lemon juice, and pepper in a small bowl. Spread on crackers and serve immediately.
6. Coconut Milk Overnight Oats
If you’re looking for an easy breakfast that feels indulgent but keeps you full, coconut milk overnight oats are perfect. They take 5 minutes to prep and deliver 7g fiber to help keep digestion on track.
Macros: 306 calories, 6.8g protein, 7g fiber, 48.8g carbs, 5g fat
Recipe by: Coconuts and Kettlebells
Blended berries, gut-loving kefir, and crunchy toppings make this smoothie bowl a vibrant, filling choice. With high protein and fiber, it keeps you full and focused for hours.
Macros: 425 calories, 38.8g protein, 16.2g fiber, 40g carbs, 12.4g fat
Recipe by: Moderately Messy RD
8. Chocolate Avocado Energy Bars
These chocolate avocado energy bars are rich, fudgy, and surprisingly wholesome. With 6g of fiber and healthy fats from avocado, they’re great for a midday pick-me-up or workout fuel.
Macros: 190 calories, 5g protein, 6g fiber, 19g carbs, 13g fat
Recipe by: Chew Out Loud
This creamy date smoothie blends sweetness and nutrition with 8g of fiber and 20g of protein in every glass. It’s great for breakfast, post-gym, or a sweet but satisfying snack.
Macros: Estimated 300 calories, 20g protein, 8g fiber, 35g carbs, 6g fat
Recipe by: Hello Frozen Bananas
10. High Fiber Seeded Bran Muffins
These hearty oat bran muffins are full of fiber, healthy fats, and wholesome seeds. With 10g of fiber and 13g of protein, they’re perfect for breakfast or a snack that actually satisfies.
Macros: 345 calories, 13g protein, 10g fiber, 52g carbs, 18g fat
Recipe by: Craving Something Healthy
11. Almond Butter Oatmeal Cookies
These almond butter oatmeal cookies feel like a treat but sneak in 4g of fiber and 5g of protein. They’re flourless, naturally sweetened, and totally satisfying.
Macros: 163 calories, 5g protein, 4g fiber, 23g carbs, 7g fat
Recipe by: Plant Based Redhead
You’ve never had broccoli like this-roasted until crisp, tossed in lemon garlic oil, and topped with crunchy seeds. With 10g of fiber, it’s a feel-good snack or easy add-on to any meal.
Macros: 343 calories, 14g protein, 10g fiber, 26g carbs, 24g fat
Recipe by: Beet of the Wild
13. Healthy Breakfast Bran Muffins
These hearty muffins bring a nostalgic touch with oat bran, apples, and dates, all baked into a low-sugar, high-fiber bite. A perfect morning snack when you want something sweet but still feel good.
Macros: 250 calories, 4.4g protein, 2.1g fiber, 38g carbs, 7.8g fat
Recipe by: Mad About Macarons
14. Avocado Cottage Cheese Toast
Creamy avocado and cottage cheese on sourdough makes the ultimate high-protein toast. Topped with a soft egg, it’s hearty enough for breakfast or lunch.
Macros: 753 calories, 29.6g protein, 11.1g fiber, 91.8g carbs, 31.8g fat
Recipe by: Heavenly Spiced
This green smoothie blends spinach, matcha, avocado, and tropical fruits into one nutrient-packed cup. It’s creamy, energizing, and full of plant power.
Macros: 628 calories, 23g protein, 15g fiber, 80g carbs, 23.7g fat
Recipe by: Heavenly Spiced
16. Mango Coconut Chia Pudding
This chilled pudding is tropical, refreshing, and full of fiber. Perfect if you’re dairy-free but still want something creamy and delicious.
Macros: 143 calories, 3g protein, 6g fiber, 13g carbs, 9g fat
Recipe by: Modern Honey
17. Lentil Salad with Nooch Dressing
This quick lentil salad is filling, flavorful, and dressed in a cheesy, tahini-rich nooch sauce that makes veggies exciting.
Macros: 456 calories, 29g protein, 11g fiber, 39g carbs, 20.8g fat
Recipe by: Moderately Messy RD
18. Flaxseed Pudding
Made with just a few ingredients, this pudding is rich in omega-3s, plant protein, and fiber. Great for breakfast or a clean snack.
Macros: 371 calories, 10g protein, 15g fiber, 32g carbs, 24g fat
Recipe by: Wholly Tasteful
19. Almond Sweet Potato Muffins
Sweet potato and almond flour team up for a naturally sweet, savory muffin that’s gluten-free and packed with goodness.
Macros: 201 calories, 6g protein, 4g fiber, 18g carbs, 13g fat
Recipe by: Beet of the Wild
20. Beet Smoothie
Smooth, fruity, and full of vitamins, this smoothie is secretly packed with veggies and high in fiber and protein.
Macros: 271 calories, 13.9g protein, 7.4g fiber, 55.6g carbs, 1.1g fat
Recipe by: So Smoothie Recipes
These muffins bring cozy fall flavor and just the right amount of sweetness with pumpkin, spices, and hazelnuts.
Macros: 285 calories, 5.2g protein, 4.8g fiber, 28.8g carbs, 17.8g fat
Recipe by: Parsley and Parm
That’s your snack list. Easy, tasty, and packed with protein and fiber to actually keep you full. Whether you’re meal prepping or just grabbing something quick, these ideas make it easier to stay on track. Pick a few to try this week and see how much better you feel between meals.
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