When hunger strikes between meals, it’s tempting to grab processed snacks loaded with sugar and unhealthy fats. But if your goal is weight loss, sustained energy, or muscle recovery, the smarter choice is snacks packed with both protein and fiber.
This powerful duo keeps you feeling fuller for longer, stabilizes blood sugar, and helps prevent overeating. The best part? You don’t need fancy ingredients or hours in the kitchen. Here are 10 quick and easy high protein, high fiber snacks you can make at home.
1. Greek Yogurt with Chia Seeds and Berries
- Protein: ~15g (per cup of Greek yogurt)
- Fiber: ~8g (chia + berries)
Why it works: Creamy Greek yogurt provides protein while chia seeds and berries add fiber and antioxidants.
Quick tip: Mix 1 cup yogurt, 1 tbsp chia seeds, and a handful of berries for a balanced snack.
2. Hummus with Veggie Sticks
- Protein: ~5g per 3 tbsp hummus
- Fiber: ~6g (from veggies + hummus)
Why it works: Chickpeas are rich in both protein and fiber, while veggies add crunch and extra nutrients.
Quick tip: Pair hummus with carrots, cucumbers, or bell peppers.
3. Peanut Butter Apple Slices
- Protein: ~8g (2 tbsp peanut butter)
- Fiber: ~5g (1 medium apple)
Why it works: The combo of protein-packed peanut butter and fiber-rich apple keeps cravings at bay.
Quick tip: Sprinkle cinnamon on top for extra flavor.
4. Roasted Chickpeas
- Protein: ~15g per cup
- Fiber: ~12g per cup
Why it works: Crispy, flavorful, and satisfying—this snack is a healthier alternative to chips.
Quick tip: Toss chickpeas with olive oil, salt, and spices, then roast at 400°F for 25 minutes.
5. Edamame with Sea Salt
- Protein: ~17g per cup
- Fiber: ~8g per cup
Why it works: A complete plant protein with lots of fiber, edamame is filling and energizing.
Quick tip: Steam edamame, sprinkle with sea salt, and enjoy warm.
6. Protein Smoothie with Oats & Flaxseeds
- Protein: ~20g (protein powder + milk)
- Fiber: ~8g (oats + flaxseeds)
Why it works: Blending protein powder with fiber-rich oats and flax creates a balanced, drinkable snack.
Quick tip: Blend 1 scoop protein powder, ½ cup oats, 1 tbsp flaxseeds, and almond milk.
7. Almonds & Raisins Trail Mix
- Protein: ~6g (per ounce almonds)
- Fiber: ~4g (almonds + raisins)
Why it works: A sweet and crunchy combo that’s easy to carry and provides lasting energy.
Quick tip: Mix almonds, raisins, and pumpkin seeds for variety.
8. Cottage Cheese with Flaxseed & Berries
- Protein: ~14g per ½ cup cottage cheese
- Fiber: ~7g (from flax + berries)
Why it works: A creamy, protein-rich base with fiber from seeds and fruit for balance.
Quick tip: Drizzle with honey for extra flavor if you like.
9. Whole Grain Crackers with Tuna Salad
- Protein: ~18g (tuna)
- Fiber: ~5g (crackers)
Why it works: Tuna provides lean protein while whole grain crackers add crunch and fiber.
Quick tip: Mix tuna with Greek yogurt or avocado for a healthier spread.
10. Chia Seed Pudding with Almond Butter
- Protein: ~10g (chia + almond butter)
- Fiber: ~12g (chia seeds)
Why it works: A filling, dessert-like snack that doubles as a breakfast option.
Quick tip: Mix chia seeds with milk, let sit overnight, and top with almond butter.
Why Choose High Protein & High Fiber Snacks?
- Keeps you fuller for longer
- Helps manage cravings
- Supports weight loss
- Fuels muscle recovery after workouts
- Improves digestion and blood sugar balance
FAQs About High Protein & High Fiber Snacks
Q1: Can these snacks help with weight loss?
Yes! They promote satiety, reduce cravings, and prevent overeating.
Q2: Are these snacks vegetarian-friendly?
Most of them are plant-based, with options like hummus, chia pudding, and roasted chickpeas.
Q3: How often should I snack during the day?
1–2 healthy snacks between meals are enough to keep energy stable.
Q4: Can I prep these snacks in advance?
Absolutely. Options like roasted chickpeas, chia pudding, and trail mix can be made in bulk.
Final Thoughts
Snacking doesn’t have to sabotage your health goals. By choosing high protein and high fiber snacks, you’ll stay full, energized, and on track with your fitness journey. These 10 quick and easy snack ideas are perfect for busy days, post-workout fuel, or healthy cravings at night.