10 Healthy Snacks That Make You Feel Full

During the rush of the day, we might have difficulty finding the time to eat a meal, or we still feel hungry after a light meal. In order to suppress that hunger, we eat foods without thinking, whether it will make us full or not. We tend to choose snacks that are easy to access, but sadly, they are generally either not filling or not healthy. That’s why you should eat filling foods that have high nutritional content, are easy to prepare, and easy to carry with you throughout the day. Here are 10 filling and nutritious snacks you can eat on a busy day to feel satiated in a healthier way. 

Related: 5 Healthy Snacks to Beat Afternoon Cravings at Work

nuts and bowl of cereals


Oatmeal is usually a good breakfast food, but you can eat oatmeal as a healthy snack. The magic of oatmeal is that it’s a complex carbohydrate, and this means that it is broken down slowly compared to other foods. This property of oatmeal controls your sugar level. Also, serotonin is secreted when you consume complex carbohydrates, which can make you feel calm. You can add cinnamon, nuts,  and fresh or dried fruit to your oatmeal, but try to keep them limited.

fried chicken and sliced tomato on white ceramic plate

2. Hummus with Veggies or Crackers

Hummus is a good source of protein, because it is made of chickpeas. Chickpeas are rich in lysine, which reduce blood pressure and support the immune system. The other component of hummus is tahini, which is loaded with methionine, the amino acid needed for cells to function.You can accompany this healthy snack with crackers or vegetables. Whole grain crackers are a good source of complex carbohydrates, and vegetables (like celery or cucumber) are loaded with fiber.

white popcorn in white ceramic bowl

3. Popcorn

Popcorn may seem like a greasy, unhealthy snack that is more suitable for a movie night. However, if you keep your serving amount limited, cook with less oil, and don’t use microwave popcorn, it becomes a healthy snack. Popcorn is a whole grain and fiber rich snack, which is why it is more filling than potato chips or chocolate. It’s also filling even when you consume it in small portions. Our advice for you is to do it yourself in a pot or air-popper machine to keep it healthy. 

strawberry and blackberries on top of brown table

4. Yoghurt

Yoghurt is rich in protein, calcium, and potassium. It’s also a very good source. You can add fresh or dried fruit, chia seeds, or nuts in your yogurt to get a different flavor and crunchiness. Our advice for you is to add berries that are high in antioxidants. Keep in mind that 100 grams of plain yoghurt and 50 grams (1/2 cup) of mixed berries will have 10 grams of protein and under 150 calories, so you can eat it worry-free.

healthy snacks

5. Apples with Peanut Butter

A fiber rich apple and peanut butter are a delicious snack choice. Besides fiber, apples are also rich in polyphenol antioxidants, which are beneficial for gut and heart health.  Peanut butter can be considered a high calorie food, but it is also good for heart health. Research shows that it increases HDL cholesterol (good cholesterol) and reduces LDL cholesterol (bad cholesterol). One apple and one tablespoon of peanut butter will make a tasty snack for you, and it’s just under 200 calories.   

nuts as healthy snacks

6. Nuts

A small portion of nuts is a good source of protein and healthy fats. They regulate blood sugar levels, reduce inflammation, reduce hunger, reduce the chances of cardiovascular disease, and help weight loss. Even though nuts are high in fat, they are very nutritious, filling, and easy to carry. You can keep your consumption to a small amount, like 28 grams, and it will only be 180 calories.

pumpkin seeds as healthy snacks

7. Pumpkin Seeds

Just 28 grams of pumpkin seeds contain 37% of your daily magnesium needs, and it’s only 146 calories. The zinc in pumpkin seeds induce serotonin production. You can pair your pumpkin seeds with raisins or dried fruit to add sweetness to your healthy snack.

edamame as healthy snack

8. Edamame

This famous appetizer of Asian cuisine can be a healthy snack. If you feel tired and hungry, the only thing you need to do is to add salt and pepper to your fresh edamame. You can also steam or roast them to get a different flavor. The high protein and fiber content of edamame ensures a full stomach for you.

avocado toast

9. Avocado Toast

We all love avocado, and we can add it to our breakfast, lunch, and dinner meals. Avocado has many benefits for your body. It has healthy fats, potassium, and fiber. Consuming avocado regularly reduces cholesterol, helps you lose weight, and it also has antioxidant properties. You can prepare this snack by smashing a half or quarter avocado and adding extra virgin olive oil and salt to it to boost its taste. You can add complex carbohydrates to your healthy snack by spreading avocado on a whole grain bread. This healthy snack prevents body fat formation around the belly area.

egg omelet

10. Eggs

Eggs are generally seen on breakfast tables, but it can also be a healthy snack, and you can cook it in many different ways. Hard boiled eggs are a good option, since you don’t use any oil to cook. It can also be a filling topping for your salad. Scrambled eggs that are cooked with milk are a tasty option to suppress your hunger. One large egg is 72 calories, full of 6 grams of protein, and rich in vitamin B12.

10 Healthy Late-Night Snacks

It’s late at night, and you can’t sleep because your stomach won’t stop growling. You need a late-night snack, but you can’t decide what to eat. Before you decide, ask yourself “Am I physically hungry?’’ or is it because you’re feeling anxious, lonely, bored, or depressed? 

Unfortunately, we tend to make the worst choices when we are tired or overly hungry. Many of these choices are mostly high in fat and sugar and low in nutrition.  In addition, skipping meals or eating too little during the main meals can cause more snacking, too.

If you are eating more than you need at night, that calorie surplus can lead to possible weight gain over time. That’s why late-night snacking has a potential link to obesity and other cardiometabolic diseases, but don’t worry! Late-night snacking isn’t always unhealthy if you choose the right food or food combinations. You can still satisfy late-night cravings while still keeping your weight loss goals on track. Instead of junk food, here are our 10 healthy late-night snack ideas. They are loaded with nutrients, and they can help you sleep better.

1. Yogurt

Yogurt is an excellent source of calcium, and it is a great healthy late-night snack. Just be sure to read food labels before you purchase it. Unfortunately, some flavored or fruit yogurts are high in added sugar. If you want to eat flavored yogurts, just add fruits or nuts to plain yogurt.


2. Pumpkin seeds

Pumpkin seeds are filled with vitamins and minerals, and it keeps you busy while you’re eating them one by one. Just make sure not to eat more than a handful.

Pumpkin Seeds

3. Vegetable sticks and cheese

Chop some vegetables, like carrots, celery, cucumber, and bell peppers, into sticks and dip them into cream cheese. You’ll love it! It is super healthy and filling!

Vegetable Sticks

4. Popcorn

Air-popped popcorn without salt and fat will keep you full all night because popcorn is one of the most filling foods that are high in fiber and volume.


5. Bowl of berries

When you are craving something sweet to eat at night, you can beat your sugar craving with a bowl of berries. They are loaded with fiber, vitamins, minerals, and antioxidants.

Bowl of berries - 10 Healthy Late-Night Snacks

6. Oatmeal

A warm bowl of oatmeal can be your go-to healthy late-night snack, just give it a try. Oatmeal is an excellent source of fiber. Cook your steel-cut oats with milk or water, add a tablespoon of maple syrup and sprinkle some cinnamon on top.


7. Fresh fruits and nuts

Fruit and nuts are a great option when you need a quick snack. Both fruit and nuts have a lot of nutritional benefits, including vitamins, minerals, protein, healthy fats, and fiber. Try spreading peanut butter on banana slices, or dip your apple slices in almond butter.

Fresh Fruits

8. Hummus and crackers

Hummus is a classic snack that is filled with fiber, protein, and healthy fats. Pair it up with some crackers for a fun and healthy late-night snack.

Hummus - 10 Healthy Late-Night Snacks

9. Carrots and cucumbers

Carrots and cucumbers are very low in calories and are very nutritious. These crunchy healthy late-night snacks are filled with fiber, too.

Carrots and cucumbers - 10 Healthy Late-Night Snacks

10. Edamame

Edamame shouldn’t just be for sushi night. It’s packed with plant-based protein and fiber. In addition, it is super delicious and a great snack.

Edamame - 10 Healthy Late-Night Snacks


Related: 5 Healthy Snacks to Beat Afternoon Cravings at Work


5 Healthy Snacks to Beat Afternoon Cravings at Work

In recent years, everyone has become aware of the benefits of snack meals. They are not only necessary for losing weight, but also essential for feeling good and dealing with long work hours. Most of us feel our energy waning around 3 p.m. or 4 p.m on workdays. But it can be hard to come up with healthy and creative options for snack meals to replenish energy. So if you’re tired of constantly eating walnuts and hazelnuts, check out these 5 healthy snack alternatives which are easy to find and prepare:

1. I don’t have time to prepare anything.

Convenient, pre-packaged foods can be your savior for healthy snack, but you should read the labels very carefully because today’s supermarkets are full of unhealthy industrial foods. You should choose healthy snacks without sugar or food preservatives and with at least 3 grams of protein. An energy bar with about 100-400 Kcal (you can choose your snacks’ calorie count based on your current weight and your target weight) is generally the best choice. When you are bored at the office during the afternoon, stay away from the nearest chocolate wafers. Instead, give the coffee and energy bar duo a try. You will observe your work performance by getting better.

healthy snack

  2. It’s really hot out there! Give me some refreshing healthy desserts! 

If you have never tried making ice cream at home you may think that it is tasteless and hard to prepare. Give it a chance; you will see how delicious it is even without sugar! Slice 1 medium-sized banana, put it in a plastic bag, and let it rest in the freezer for a couple of hours. Once the banana slices are frozen, toss them in the blender and add 1 teaspoon of peanut butter, 1 teaspoon of cocoa, and a few hazelnuts.

  3. I’ve been feeling very hungry lately, and the usual snacks just don’t fill me up.

When the usual snacks just don’t cut it, it’s time to seek out an option with more protein, such as a sandwich with spreadable curd cheese and smoked turkey slices on rye or whole-grain bread. You can add some avocado too if you are very hungry. This sandwich contains about 8-10 grams of protein and is a great snack to carry to work in your bag. Have a sparkling mineral soda with it for a refreshing twist; you will not feel hungry until dinner time!

  4. Yogurt + Granola Mix 

Here is another easy option that you can prepare at home or at the office. Mix together a small portion of yogurt (you can have probiotics if you choose) and sugar-free granola. If you prefer, instead of granola you can prepare yourself a portion of muesli mix: 2 tablespoons of oatmeal, 1 tablespoon of raisins, 5-6 raw almonds, and half a teaspoon of cinnamon.

healthy snack

5. Fave Couple: Milk Coffee and Dark Chocolate 

Sometimes you may not feel very hungry during snack time and think that just drinking some coffee is enough. But, it’s easy to be tempted by the little treats that we often eat alongside coffee, such as donuts, pastries, or chocolates. Every now and then we all make excuses such as, “It’s just a small piece, so it’s okay.”Here’s a healthy suggestion: You can have 1-2 small pieces of dark chocolate alongside a cup of coffee with plain, soy, or almond milk. This combination will trigger the happiness hormone (serotonin) thanks to the magnesium in the dark chocolate, but you won’t be consuming the extra fat of other kinds of chocolates or sweets.