High-Protein, High-Fiber Snacks That Actually Feel Like Food
A snack with protein and fiber does more than hold you over — it keeps you full until your next real meal. Every recipe here has 5g+ protein and 3g+ fiber, all under 300 calories. Sweet, savory, no-cook, and freezer-friendly options included.
21
snacks
9
no-cook
0
freezer-friendly
≤300
calories each
Cottage Cheese Berry Parfait
A quick no-cook parfait with creamy cottage cheese, fresh berries, and a sprinkle of chia seeds. High protein, low calorie snack or breakfast.
Cottage Cheese Flatbread
Two-ingredient cottage cheese flatbread that's high-protein and low-calorie. 200 calories, 18g protein, perfect for wraps and dips.
Egg Salad Lettuce Wraps
Creamy egg salad in crisp lettuce wraps. High-protein, low-carb snack at 240 calories.
Hummus Veggie Plate
Classic hummus with crunchy vegetables for dipping. 200 calories, 8g protein, 10g fiber, no-cook snack.
Crispy Roasted Chickpeas
Crunchy spiced roasted chickpeas. 170 calories, 9g protein, 8g fiber. The perfect high-fiber snack.
Apple Peanut Butter Toast
Peanut butter and apple slices on whole grain bread. Quick 290-calorie snack with staying power.
Low Calorie Protein Brownies
Fudgy protein brownies with cocoa and almond flour. 165 calories, 12g protein, gluten-free dessert.
Sea Salt Edamame
Steamed edamame pods with flaky sea salt. 120 calories, 11g protein, the perfect plant-based savory snack.
Harissa Roasted Chickpeas
Crunchy oven-roasted chickpeas coated in spicy harissa. 170 calories, 8g protein, a high-fiber vegan snack.
Greek Yogurt Berry Bark
Frozen yogurt bark topped with berries and dark chocolate. 120 calories, 10g protein, a lighter frozen treat.
Mango Coconut Chia Pudding
Tropical chia pudding layered with sweet mango puree. 220 calories, 8g fiber, vegan and meal-prep friendly.
Avocado Deviled Eggs
Creamy deviled eggs with avocado instead of mayo. 140 calories, 9g protein, healthy fats from avocado.
Chia Seed Pudding
Creamy overnight chia pudding with vanilla and berries. 180 calories, 7g fiber, 5g protein. Prep the night before.
Peanut Butter Apple Slices
Classic apple slices with peanut butter and cinnamon. 200 calories, 7g protein, the perfect afternoon energy boost.
Air Fryer Zucchini Fries
Crispy air fryer zucchini fries with a Parmesan crust. 190 calories, 8g protein, low-carb snack.
Vegan Black Bean Brownies
Fudgy brownies made with black beans and cocoa. 180 calories, 6g protein, gluten-free and dairy-free dessert.
Whole Wheat Naan
Soft whole wheat naan cooked in a skillet, no tandoor needed. 200 calories, 7g protein, perfect for scooping curry.
Air Fryer Broccoli
Crispy air fryer broccoli with garlic and lemon. 120 calories, 5g protein, low-carb side in 10 minutes.
Baked Samosa
Crispy baked samosas with spiced potato and pea filling, no deep frying. 250 calories, 6g protein, flaky and satisfying.
Healthy Trail Mix
Custom trail mix with almonds, walnuts, seeds, and dark chocolate. 180 calories per quarter cup, heart-healthy fats.
Keto Peanut Butter Cookies
Three-ingredient keto peanut butter cookies sweetened with monk fruit. 160 calories, 7g protein, 6g total carbs.
No-Cook Snack Picks
These snacks require zero cooking — just open, scoop, slice, or stir. Perfect for a desk drawer, a 3 p.m. break, or a pre-workout bite.
Build Your Own Protein + Fiber Snack
Pick one from each column to build a snack with roughly 8-15g protein and 3-6g fiber for 150-250 calories.
| Protein source | Fiber source | Flavor boost |
|---|---|---|
| ½ cup Greek yogurt (9g protein) | ¼ cup berries (2g fiber) | 1 tbsp chia seeds (4g fiber) |
| ¼ cup cottage cheese (6g protein) | ½ pear (3g fiber) | Cinnamon + 1 tbsp almonds |
| 1 hard-boiled egg (6g protein) | 1 apple (4g fiber) | 1 tbsp peanut butter (2g fiber) |
| ¼ cup hummus (5g protein) | Carrot sticks (3g fiber) | Everything bagel seasoning |
| ½ cup edamame (9g protein) | Edamame pods (4g fiber) | Sea salt + lemon |
Frequently Asked Questions
What makes a snack high-protein and high-fiber?
Every snack on this page has at least 5g of protein and at least 3g of fiber per serving, with 300 calories or fewer. This combination helps you feel full between meals without reaching for less satisfying options.
Are these snacks no-cook?
Many of these snacks require no cooking at all — just assemble and eat. Look for the "No cook" tag on each recipe card. No-cook snacks include cottage cheese bowls, hummus plates, and bean-based dips.
Can I freeze these snacks?
Some of these snacks are freezer-friendly, including yogurt bark and energy balls. Look for the "Freezes well" tag. Frozen snacks double as a cold pack in your lunch bag.
100-calorie snacks →
Lower-calorie snack ideas for smaller portions.
High-protein, high-fiber meals →
Full meals with 20g+ protein and 5g+ fiber.
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