It can be difficult to find snacks that keep you full and satisfied without breaking the bank. Fortunately, there are many delicious options that combine high-protein and high-fiber ingredients to help you refuel between meals. Whether you’re craving something savory, sweet, or crunchy, these affordable snacks are easy to prepare, nutritious, and affordable. Perfect for busy days when you want a quick and filling meal, it can help you curb hunger pangs and reach your health goals.
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Boiled eggs with baby carrots
Boiled eggs are rich in protein, which will keep you full for longer, and baby carrots provide fiber, which increases satiety. To prepare this snack, start by placing four large eggs in a saucepan. Cover the eggs with about 1 inch of water and bring to a boil over medium heat. Once the water starts to boil, cover the pot, remove from the heat, and let the eggs stand for about 10-12 minutes. When the eggs are finished cooking, transfer them to a bowl of ice water and let them cool for 5 minutes. Peel the eggs and store in the refrigerator for later use.
One serving can include 2 boiled eggs and 1 cup of baby carrots. Eggs contain about 12 grams of protein, and carrots contain about 3 grams of fiber per serving. This snack is satisfying and easy to prepare ahead of time. Boiled eggs generally cost about $2.50 to $3 per dozen, which works out to about $0.50 per two eggs. Carrots typically cost about $1 per bunch, or $0.80 to $1 per cup. This snack costs approximately $1.30 to $1.70 per serving.
Plain greek yogurt with fruit
Plain Greek yogurt is an excellent source of protein with twice the protein of regular yogurt, making it an ideal choice for suppressing hunger pangs. To make this snack, measure out 3/4 cup (about 6 ounces) of plain Greek yogurt and top with 1/2 cup of fresh fruit, such as banana slices, strawberries, or blueberries. You can use thawed frozen fruit if you prefer. For added fiber, sprinkle with 1 tablespoon of chia seeds and stir into the yogurt to create a thicker texture.
Greek yogurt contains about 17 grams of protein per serving, and the fruit provides natural sweetness and essential vitamins. Adding chia seeds also provides 5 grams of fiber, which further helps control hunger. This snack is filling and nutritious, with a good balance of protein and fiber. Greek yogurt costs about $1 to $1.50 for a 32-ounce container and about $0.40 to $0.50 for 3/4 cup. Fresh fruit averages $1.50 to $3 per pound, and frozen fruit typically costs about $2.50 per bag, so the total cost of this snack is about $1 to $1.50 per serving.
celery peanut butter
Peanut butter is rich in protein and healthy fats, making it a great snack to keep your energy levels up. Celery, on the other hand, is low in calories and high in fiber. To make this snack, take three large stalks of celery and wash them thoroughly. Cut each stem into smaller pieces to make them easier to soak and spread. Spread 2 tablespoons peanut butter on each piece. For a more balanced presentation, use 1 tablespoon per stem.
Peanut butter contains about 8 grams of protein per 2 tablespoons, and celery contains about 1 gram of fiber per stalk. This combination creates a snack that’s filling without being heavy. You can use regular peanut butter or choose natural peanut butter for a healthier choice. Peanut butter typically costs about $2 to $3 for a 16-ounce jar and can be stored for many servings, which works out to about $0.15 per serving. Celery costs about $1.50 to $2 per bunch, so this snack usually costs about $1.20 per serving.
homemade roasted chickpeas
Roasted chickpeas are a great crunchy, satisfying, high-protein, high-fiber snack. To make it, first drain and wash a can of chickpeas (about 15 ounces). Pat dry with paper towels and spread out on a baking sheet. Drizzle with 1 tablespoon of olive oil, sprinkle with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika. Roast in a 400°F oven for 25 to 30 minutes, stirring halfway through. Let it cool before storing.
Chickpeas are an excellent source of both protein and fiber, containing about 15 grams of protein and 12 grams of fiber per cup. Roasting them gives them a crunchy texture, making them perfect for snacks. Canned chickpeas usually cost about $1 to $1.50 and make about 2 to 3 servings. Olive oil costs about $4 per bottle, but the small amount of olive oil used here costs less than $0.10 per serving. Roasted chickpeas cost about $1 to $1.25 per serving.
apple slices and cheddar cheese
Apples are a good source of dietary fiber, and cheddar cheese adds enough protein and fat to keep you feeling full. For this snack, combine one medium apple, sliced into thin wedges, with 1 ounce of cheddar cheese (about 1 to 2 slices, depending on thickness). Any type of apple will do, but tart apples like Granny Smith and Fuji go particularly well.
Cheddar cheese has 7 grams of protein and 9 grams of fat per ounce, and an apple has about 4 grams of fiber. A satisfying snack that combines the sweetness of apples and the deliciousness of cheese. Apples cost about $1 to $1.50 per pound, and cheddar cheese typically costs about $4 to $5 per 8-ounce block, so the total cost of this snack is about $1.50 per serving.
cottage cheese and cucumber slices
Cottage cheese is a high-protein snack that also contains calcium, and cucumbers provide hydration and fiber while being low in calories. For this snack, place 1/2 cup of cottage cheese in a small bowl and top with 1/2 cup of cucumber slices. Sprinkle with a pinch of black pepper or salt for extra flavor.
Cottage cheese contains about 12 grams of protein per 1/2 cup, and cucumbers contain about 1 gram of fiber per 1/2 cup. Combined, these make a light and hearty snack, perfect for an afternoon pick-me-up. Cottage cheese typically costs about $1.50 to $2 per 16-ounce container, and cucumbers typically cost about $1 to $1.50 per piece, so this snack costs about $1 to $1.50 per serving.
Served with hummus and carrot sticks
Hummus is high in protein and fiber, and carrots add extra crunch and fiber. To make this snack, combine 3 tablespoons of hummus with 1 cup of carrot sticks in a small bowl. You can make hummus at home by mixing canned chickpeas with olive oil, tahini, lemon juice, garlic, and spices, or you can buy it ready-made.
Hummus contains about 3 grams of protein and 2 grams of fiber per 3 tablespoons, and carrots contain an additional 3 grams of fiber per cup. This snack is rich in protein, fiber, and healthy fats. A tub of hummus usually costs about $3 to $4 for 10 ounces, and carrots usually cost about $1 per bunch, so the total cost of this snack is about $1 to $1.50 per serving.
Tuna salad on whole grain crackers
Canned tuna is a great source of protein, while whole wheat crackers provide fiber. To prepare, drain 1 (5 ounce) can of tuna and mix with 1 tablespoon mayonnaise, a pinch of mustard, and salt and pepper to taste. Spoon tuna salad onto 6 whole wheat crackers.
Tuna contains about 20 grams of protein per can, and whole wheat crackers contain 2 to 3 grams of fiber per serving. This snack is filling and easy to prepare in advance. Canned tuna generally costs about $1 to $1.50 per can, and whole wheat crackers cost about $2 to $3 per box. The total cost of this snack is approximately $1.50 per serving.
Trail mix of nuts and dried fruits
Trail mix is a satisfying snack that combines protein, fiber, and healthy fats. To make this snack, mix 1/4 cup of mixed nuts (almonds, walnuts, cashews, etc.) with 1/4 cup of dried fruit (raisins, cranberries, apricots). You can also add a small amount of dark chocolate chips for a snack.
Nuts are rich in protein, containing about 5 to 7 grams of protein per ounce, and dried fruits provide fiber and natural sugars. A combination of nuts and fruit will keep you full for longer while providing essential nutrients. A 16-ounce bag of mixed nuts costs about $6 to $8, and dried fruit usually costs about $3 to $4 for a 6-ounce bag. This snack costs about $1.50 per serving.
avocado toast
Avocados provide healthy fats, and whole grain bread provides fiber and energy. To prepare this snack, mash 1/2 avocado and spread it on a piece of whole wheat toast. To further enhance the flavor, add a sprinkle of salt, pepper, or red pepper flakes.
Avocados are a great source of healthy fats, with about 3 grams of fiber and 1 gram of protein per 1/2 avocado. Whole grain toast contains 3 grams of fiber, which is a great energy-boosting carbohydrate. Avocados cost about $1.50 to $2 per piece, and a loaf of whole wheat bread usually costs about $2 to $3. The total cost of this snack is approximately $1.50 per serving.
Edamame with sea salt
Edamame is rich in vegetable protein and dietary fiber, making it a satisfying snack. Steam 1/2 cup frozen edamame and sprinkle with sea salt. A squeeze of fresh lemon juice adds even more flavor.
Edamame contains about 9 grams of protein and 4 grams of fiber per 1/2 cup. This snack is easy, quick, and nutritious. A bag of frozen edamame costs about $3 to $4 for a 16-ounce package, and 1/2 cup costs about $0.80 to $1.00 per serving.
Chia pudding with almond milk
Chia seeds are rich in fiber and omega-3 fatty acids, and almond milk provides a creamy texture without added sugar. To prepare, mix 3 tablespoons of chia seeds with 1/2 cup of almond milk and stir well. Place in the refrigerator for at least 4 hours or overnight to thicken.
Chia seeds contain 5 grams of fiber and 2 grams of protein per tablespoon. Almond milk adds a creamy texture and light flavor, and isn’t very high in calories. Chia seeds cost about $4 per bag and can be stored for many servings. Almond milk costs about $2 to $3 per carton. This snack costs about $1 to $1.50 per serving.
This article was first published lawyer.
