The key to a healthy, filling snack comes down to finding that perfect balance of protein and fiber. I’ve compiled over 20 high protein and fiber snacks with at least 10 grams of protein and 5 grams of fiber. I break down each option so you can customize them based on your preferences.
A snack that is higher in protein and fiber offers so many nutritional benefits. It helps increase overall protein and fiber consumption and gives you a little more wiggle room with meals. If you’re someone who doesn’t have time for a large breakfast in the morning, these nutrient-dense snacks can help fill in those gaps. Or, it just might relieve some of the stress to have to create a perfectly healthy dinner.
Benefits of High Protein & Fiber Snacks
Let’s go over just some of the health benefits of two of my favorite nutrients. For reference, women should consume at least 25 grams of fiber per day. For most active, healthy adults, 1.2-1.7 grams of protein per kilogram of body weight per day is ideal.
Sustainable Energy Levels
Both protein and fiber slow down the digestion of our food which means that glucose is slowly released into the bloodstream. This helps to prevent blood sugar spikes and assists with sustaining energy levels.
Reduced Appetite and Weight Management
Protein and fiber promote meal satiety and keep us fuller for a longer period of time. Multiple studies have concluded that both nutrients help to reduce appetite and lower the risk of binge eating and mindless snacking. This can lead to better portion control and lower overall caloric intake.
A higher protein diet helps to prevent the loss of lean muscle mass, which we know is associated with a higher basal metabolic rate (BMR) – or the amount of calories we burn at rest.
Improved Gut Health
Many experts will tell you that fiber is the KEY to a more diverse and healthy gut microbiome. There are even studies now showing that protein might have a correlation to better gut health, too. Our gut microbiome plays an essential role in overall health – not just digestive health.
Recent research suggests a healthier gut has the potential to enhance immunity and mental health, improve metabolic health and positively impact a number of health conditions like type 2 diabetes, osteoporosis, IBS, autism, and chronic kidney disease. Plus, a diet high in fiber increases the amount of microbiota as well as the type – which helps reduce the risk of inflammatory diseases such as obesity, diabetes, and IBD.
Lower Risk of Chronic Diseases
Fiber, particularly soluble fiber, can help lower cholesterol levels. By choosing snacks that include fiber and protein, you can reduce your risk of heart disease and other cardiovascular issues. Heart disease is the leading cause of death in the United States!
Yes, there are two types of fiber: soluble and insoluble fiber. However, it gets confusing trying to differentiate between the two. I recommend just focusing on total fiber intake and consuming a variety of different foods.
High Protein and Fiber SNack Ideas
These are some of the best snacks to choose from when trying to eat healthy and increase protein and fiber intake. I aimed for snacks with at least 10 grams of protein and at least 3 grams of fiber (but most have at least 5). This is ideal, however, not “necessary” – just what I consider “high” in protein and fiber.
This post does contain Amazon affiliate links with products that I love and think are helpful. At no additional cost to you, I receive a small compensation if a purchase is made.
Hummus and Vegetables
Hummus and vegetables is a convenient, higher fiber snack option – but sadly, doesn’t quite meet the 10 grams of protein mark. Let’s take the classic Sabra Hummus from Kroger. A 1/4 cup serving would amount to 4g of fiber and 4g of protein. Some vegetables, like broccoli, are higher in protein – with 4 grams per one medium stalk.
You could also sprinkle some hemp hearts onto the hummus to increase the protein content! There are even homemade hummus recipes that incorporate hemp hearts like this Easy Creamy Protein Hummus (How We Live).
Another option is to add some whole wheat crackers. For example, Triscuit Crackers have 3 grams of protein and 4 grams of fiber per serving! Read and compare the labels, specifically for protein/fiber content, of various crackers to find the best one.
Raspberry Yogurt Parfait
Raspberries have 8 grams of fiber per 1/2 cup serving – making them one of the best fruits to consume to increase overall fiber intake. Pair that with Greek yogurt (14g protein per 1/2 cup serving) and you’ve got a super easy, healthy snack. Sub with a higher protein plant-based yogurt like Kite Hill for a dairy-free option.
Some other high fiber fruits include passion fruit, guava, pears and apples. Top with chopped nuts for some extra crunch and micronutrients that you might be missing from your diet. Peanut butter can add even more protein. Customize however you like!
Taco Dip with Cottage Cheese
Make an easy, tasty taco dip with whipped or blended cottage cheese- like this High Protein Taco Dip I created. Each serving provides 14 grams of protein and 5.5 grams of fiber due to the addition of black beans. It’s actually very easy to throw together and can stay in the fridge for up to 4 days. Again, totally customizable – just be sure to include the beans!
Roasted Chickpeas
A 1/2 cup serving of chickpeas provides 6 grams of protein and 7 grams of fiber! Try them baked, like these Crispy Roasted Chickpeas from Love and Lemons for a salty, crunchy yet healthy snack. To increase the protein content, you could pair it with some nuts/seeds or just increase the serving size.
Chia Seed Pudding
Chia seed pudding basically tastes like dessert and it’s so versatile! Customize it with whatever toppings you like and change up the flavors for variety. Two tablespoons of chia seeds provides 10 grams of fiber. When combined with milk or yogurt, they create a gel-like consistency or in this case – a thick and creamy pudding.
Try this Kefir Chia Pudding, which has almost 10g of fiber and 20g of protein per serving. The kefir provides 12 probiotic strains for a more diverse gut microbiome. Or, there are so many different variations on Pinterest.
Smoothies
Another extremely versatile snack: smoothies! It’s an easy and convenient option with increased awareness of nutrient-packed smoothie additions like raspberries, avocado, passion fruit, and chia seeds.
Increase the protein content: incorporate Fairlife milk, protein powder, peanut butter, hemp hearts, Greek yogurt or cottage cheese.
Increase fiber: chia seeds, flaxseeds, and/or a variety of fruits and vegetables.
Smoothies to Try:
— Banana Berry Kefir Smoothie (shown above); 12g fiber, 21g protein.
— Strawberry Protein Smoothie (Feel Good Foodie)
— Cherry Cheesecake Cottage Cheese Smoothie; 6g fiber and 15g protein.
Pumpkin Cheesecake Protein Pudding
This Pumpkin Cheesecake Protein Pudding is like a dessert disguised as a healthy snack. It’s similar to a chia pudding but with Jell-O Cheesecake Pudding Mix. One serving has 5.8 grams of fiber and 30.6 grams of protein (with protein powder).
If you’re not in the mood for pumpkin, you could create another flavor with the various pudding mixes available.
Steamed Edamame
I can’t stress it enough: if you are not consuming beans and legumes in your meals then try to add some in as a snack! Edamame make for a delicious, nutrient-dense snack with 135 calories, 4.5 grams of fiber and 9.5 grams of protein in a 3/4 cup serving!
Another idea would be to make a shelled edamame guacamole to eat with vegetables or whole wheat crackers or chips! Try this Edamame Guacamole Recipe from Two Peas & Their Pod.
Peanut Butter and Apple Slices
A medium apple has around 3 grams of fiber and 1 gram of protein. Two tablespoons of peanut butter has 2 grams of fiber and 7 grams of protein. Total, that’s around 4g of fiber and 8g of protein! To reach that 10 grams of protein mark, sprinkle the apple slices with hemp hearts – which add even more nuttiness and texture.
Avocado Toast
One avocado has around 13.5 grams of both soluble and insoluble fiber! One slice of whole wheat bread has 5 grams of protein and 3-5 grams of fiber. Toast one slice of bread then top with 1/2 an avocado and sprinkle with hemp hearts. Or, create a mixture of Greek yogurt and avocado for that perfect balance of protein and fiber.
Here’s an estimated breakdown for a cottage cheese avocado toast with pumpkin seeds:
- Whole grain bread (1 slice): 5g protein, 3g fiber
- Cottage cheese (¼ cup): 7g protein
- Avocado: ¼ medium (5g fiber)
- Pumpkin seeds (1 tablespoon): 3g protein, 1g fiber
- Total: 15g protein, 9g fiber
Protein Bars
The key to a high protein and fiber protein bar usually has a combination of some kind of nut or seed with peanut butter or protein powder. These Peanut Butter Oatmeal Protein Bars from Haute and Healthy Living have an estimated 14g protein and 3g fiber per bar. Just incorporate flaxseed or chia seeds to increase the fiber content.
Pasta Salad
Building a high protein and fiber pasta salad is actually quite easy nowadays with all the pasta alternatives available! For example, Barilla Protein Plus Rotini Noodles has 10 grams of protein and 5 grams of fiber per serving! It actually tastes really good, too – and I say that as someone who is very picky about noodles. Read Comparing Pasta Alternatives for a complete breakdown of various pasta noodles.
Pair it with some fresh vegetables, olive oil and vinegar dressing, sliced salami, and/or chopped nuts for some crunch. Add lentils, beans or peas for some extra protein and fiber as well. Even a simple quinoa, chickpea and feta salad can make a delicious and nutrition snack.
Tuna Salad with Peas
Peas are actually quite nutritious! A 1/2 cup of cooked peas has 4 grams of protein and 4 grams of fiber! Add them to 1/4-1/2 cup of tuna salad for a very high protein snack with over 10g of protein and 4g fiber. Incorporate some whole wheat cracker to increase the fiber content.
Hard-Boiled Eggs with Whole Wheat Crackers
One hard-boiled egg has 6-7 grams of protein. Two eggs with a serving of whole wheat crackers, like the Triscuit Whole Wheat Crackers I discussed above, contains about 15g protein and 4g of fiber.
Lentil Salad
Lentils are an excellent plant-based source of protein, with about 18 grams of protein per cooked cup. They’re also packed with fiber as well! This makes them a great option for vegetarians, vegans, or anyone looking to reduce their meat consumption.
Lentils can be cooked in large batches for a healthy snack option for the week. You could make a huge lentil salad to portion out as a snack for up to 5 days! Try The Best Lentil Salad by Nora Cooks for inspiration. It’s simple with sliced cucumbers, feta cheese, bell peppers and a simple lemon and olive oil dressing.
Cheese and Crackers
This one might surprise you – but again, a product like whole grain Triscuit crackers (3g protein and 4g fiber) with a slice of Swiss cheese (5g protein) adds up to about 8 grams of protein and 4 grams of fiber. Make it into a snack box, like shown above, and keep a variety of high protein and fiber options to munch on throughout the day!
Increase the protein content by adding some low sodium turkey breast or tuna. Increase fiber by incorporating some fresh veggies!
High Protein & Fiber Store-Bought Snacks
When you don’t have the time or energy to prepare a healthy snack, try these options below! It really comes down to reading nutrition labels!
High Protein and Fiber Meal Plan
If you’re interested in following a higher protein and fiber diet, download my 14-Day High Protein and Fiber Meal Plan and use this post for more recipe ideas! Two weeks of healthy meals and snacks plus grocery list for each week.
