17 tasty high-satiety snacks – Diet Doctor (2024)

Should you eat high-satiety snacks?

Research on how snacking affects weight loss is mixed. Some studies have found that eating less often is better, while others suggest that high protein snacks can be beneficial.

Eating a healthy snack can be a smart move if you get hungry between meals — especially if your last meal was low in protein, calories, or both. Depending on your diet and how active you are, you may even get hungry between meals with adequate protein and calories. A high-satiety snack can help keep you on track and prevent you from making less-healthy food choices or overeating at your next meal.

However, sometimes we snack for reasons other than hunger, such as habit. If you’re used to having a snack at a certain time every day, you may reach for it even though you’re not truly hungry. Other common reasons for non-hunger-related snacking include boredom, stress, and the wide availability of tempting snack foods.

What’s the bottom line? While snacking can be helpful under certain circ*mstances, it isn’t necessary. If you’re not hungry between meals, don’t snack.

It’s also important to choose snacks that fit your diet, whether that’s low carb, keto, high protein, vegetarian, vegan, Mediterranean, or any combination of these approaches.

Finally, the best snacks will fit into your lifestyle. You might be able to take out a chilled snack from your fridge at home or heat up something in the microwave at work. But If you don’t have time to prepare snacks or won’t have access to refrigeration or appliances, you’ll need shelf-stable, grab-and-go options.

No matter what your preferences and needs are, we’ve got you covered with plenty of snacks in the next section!

17 tasty high-satiety snacks

All of our high-satiety snack suggestions provide at least 12 grams of protein and between 100 and 200 calories.

If you need a snack, choose any of the high-satiety options below, based on your food preferences, the type of diet you eat, and how convenient it is for you. We’ve listed them in alphabetical order because they’re all excellent options.

1. Beef jerky, zero-sugar

Beef jerky and dried meat sticks are great portable snacks. Although many brands are made with sugar, you can also find sugar-free, zero-carb versions in grocery stores and online. Choose beef jerky and meat sticks that provide at least 12 grams of protein per serving.

2. Black beans with salsa

Beans and legumes provide protein and fiber that can help you feel full.If your eating plan allows more carbs, try black beans and salsa for a high-fiber, plant-based snack with a bit of heat.

It’s a snap to prepare: Simply take 3/4 cup of (rinsed and drained) canned black beans and mix with 2 tablespoons of your favorite salsa.

3. Cheese with cucumber slices

Cheese and sliced cucumber is a great combo that can help tide you over to your next meal.

However, cheese is a food that can be tough to stop eating because it’s so tasty. So cut a slice for your snack and put the rest away to avoid going overboard.

Below, we’ve paired part-skim mozzarella cheese with cucumber to get a satiety score of 76. Use full-fat mozzarella if you prefer, for a satiety score of 62.

4. Cottage cheese with berries

Tangy cottage cheese commonly comes in nonfat (0%), low fat (2%), and full fat (4%) versions. Since all types are protein-rich and have high satiety scores, you can’t go wrong, no matter which one you choose.

While cottage cheese is good on its own, we also like to combine it with berries for a bit of sweetness and fiber.

5. Edamame, dry-roasted

Edamame is another name for green soybeans. Unlike most plant proteins, soy is a complete protein source because it provides all nine essential amino acids in the amounts your body needs. In addition, some studies suggest that eating soy may help people lose weight.

During dry roasting, edamame loses a lot of its water. The result is a crunchy snack that’s more concentrated in protein than steamed edamame.

Dry-roasted edamame is usually seasoned with sea salt. If you prefer it spicy, go for a wasabi-flavored version.

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6. Eggs, hard-boiled

Eggs are versatile, inexpensive, and packed with protein and other essential nutrients. In studies, eating eggs has been found to help people feel full and satisfied.

Hard-boiled eggs make a great snack to eat at home or on the go. Boil them ahead of time and grab a couple when you need them. Just sprinkle with salt and pepper, and dig in.

7. Greek full fat yogurt, plain

Creamy Greek yogurt is an excellent source of protein, calcium, and other minerals. Plus, it’s lower in carbs than most other yogurts. Some studies suggest that eating more dairy foods may boost weight loss.

Should you choose nonfat, low fat, or full fat Greek yogurt? Although you’ll end up with a slightly higher-scoring snack if you opt for nonfat (89) or low fat (85) Greek yogurt, the full fat version still boasts a great score of 74. So go for full fat if you prefer the taste, especially if you eat a low carb or keto diet.

Enjoy Greek yogurt alone or mixed with a bit of cinnamon, vanilla, and optional sweetener, if you like.

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8. Greek nonfat yogurt (plain) with chopped apple

As described above, plain Greek yogurt is a great snack that can help keep hunger at bay until your next meal. Try pairing nonfat yogurt with chopped apple for a sweeter snack with an impressive satiety score. Feel free to substitute berries or chopped summer fruits like peaches, apricots, or plums in place of apple.

Although Greek yogurt with fruit is too high in carbs for keto and very low carb diets, it can work well with most other dietary approaches.

9. Ham and asparagus spears

While processed meats are generally lower in protein and higher in fat than fresh meat and poultry, ham is a solid high-satiety option because it’s relatively lean. Combine it with a high fiber, low carb vegetable like asparagus for an easy snack that ranks high on the satiety scale. Simply wrap slices of ham around asparagus spears and secure with a toothpick, if desired.

10. High protein berry ice cream

Interested in a frosty, high protein treat you can make in about a minute? Then try this sweetener-free ice cream with an incredibly high satiety score. In a blender, combine unflavored whey protein powder with frozen raspberries, blackberries, or strawberries (or any combination) and a small amount of milk. Process until combined. Enjoy!

11. Lupini beans

Italian lupini beans are similar to chickpeas (garbanzo beans) in taste and texture, but they’re shaped more like lima beans. Like all beans, lupini beans (lupins) provide protein and fiber. However, because lupins are also low in net carbs, they’re a good snack for almost any diet.

They’re usually pickled in brine, which gives them a salty, tangy taste. Lupini beans come ready to eat in jars and convenient snack pouches.

12. Popcorn with nutritional yeast

While air-popped popcorn has a crunchy texture and is fun to eat, it lacks protein, nutrients, and flavor. However, sprinkling popcorn with nutritional yeast nearly doubles its satiety score by boosting its protein content. Plus, it improves the taste, especially if you add a bit of salt, too. Can’t imagine popcorn without butter? Drizzling a couple of teaspoons of melted butter over your popcorn-yeast combo will lower its satiety score to 67 — which is still a great score.

13. Salmon, smoked

Salmon is rich in protein and several vitamins and minerals. Like sardines and other oily fish, salmon is an excellent source of omega-3 fats, which some studies have credited with potential health benefits.

Smoked salmon is cured in salt for several days, smoked at a low temperature, packaged, and sold ready to eat. It needs to be refrigerated, so choose canned (cooked) salmon instead if you want a shelf-stable snack with the same nutritional profile.

14. Tempeh

Tempeh is made from fermented soybeans that are pressed together in a block, which can be sliced like tofu. However, tempeh is firmer and has a lumpier texture than tofu because it contains soybeans that have been split rather than ground soybean curds.

This soy food is prized for its nutty, earthy flavor. ​​You’ll find it in the refrigerated section of most grocery stores, near the tofu. Steam or pan-fry tempeh straight from the package, or apply your favorite marinade or dry rub before cooking.

15. Tuna, canned

Tuna is a popular and versatile fish. When canned, it makes a convenient, economical high-satiety snack.

Canned tuna is cooked (like all canned fish), and you can eat it straight from the can or tin. Top it with salt, herbs, or even a little mayo if you don’t like it plain. Adding up to a tablespoon of mayo will keep your satiety score in the low 80s.

16. Turkey and cheese roll-ups

Deli meat paired with cheese is a quick, tasty snack with minimal carbs. However, many processed meats like salami and bologna don’t provide much protein per calorie. For a healthy weight loss snack, reach for better options like sliced turkey, roast beef, or lean ham.

To make a roll-up, place one slice of cheese on top of a slice of deli meat, roll, and enjoy.

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17. Turkey pepperoni

Regular pepperoni is a tasty and convenient snack, but its satiety score is only around 40 to 50 due to its low protein percentage and high energy density. For a higher-satiety alternative, go for turkey pepperoni. You’ll get the same zesty flavor as traditional pepperoni with a satiety score above 80. Plus, it’s a compact, portable snack you can take anywhere.

Summary

Sometimes, the best snack may be no snack. If you’re not hungry, there’s no need to eat between meals — especially if you want to lose weight.

But if you are hungry and feel as though you need a snack, make sure to choose a high-satiety option that fits your dietary approach and works well with your lifestyle.