Experiencing midday cravings is never an enjoyable sensation. Whether it's a hankering for something salty, sweet, greasy, or a combination of all three, these cravings can disrupt your focus until satisfied. However, while items like potato chips, candy, or ice cream may beckon from your kitchen, succumbing to these snacks often leads to increased hunger and dissatisfaction. That's why it's essential to keep more satiating and satisfying snacks readily available.
For a snack to be genuinely filling, it typically requires the presence of protein, fiber, or a combination of both. Protein has been shown to enhance feelings of fullness and trigger the release of satiety hormones. Additionally, fiber contributes to a sense of fullness by regulating appetite and slowing down the digestive process. Snacks that incorporate both protein and fiber are considered highly effective for satisfying hunger, but having one or the other is still beneficial.
Another crucial aspect of a satisfying snack is selecting one that isn't excessively laden with added sugar. Studies have demonstrated that consuming meals high in sugar and refined carbohydrates can lead to increased feelings of hunger, especially when lacking adequate protein or fiber to counterbalance them.
Below, you'll find a list of 13 filling snack alternatives to address common cravings. For instance, you can opt for roasted chickpeas instead of potato chips or create cottage cheese ice cream as a healthier alternative to the traditional variety.
1) Protein Popcorn
When you're settling in for a cozy movie night this weekend, your cravings might lean toward buttery, salty popcorn. Instead of reaching for microwave popcorn such as Pop Secret Movie Theater Butter, which contains just 3 grams of protein but is loaded with 8 grams of saturated fat, you can consider trying a brand of protein popcorn like Clean Eatz Kitchen. This alternative boasts a protein content ranging from 10 to 11 grams and is free from saturated fat.
Alternatively, you can easily transform your popcorn into a more satisfying snack by preparing homemade protein popcorn. This can be achieved by air-popping plain popcorn and tossing it with a seasoning blend made from unflavored protein powder, salt, pepper, and your preferred spices.
2)Cottage Cheese Ice cream
Cottage cheese ice cream gained significant popularity in the past year as a healthy, delectable, high-protein alternative to traditional ice cream. So, if you're yearning for a frozen treat, why not give this cottage cheese dessert a try?
All you'll need is some cottage cheese, which packs an impressive 28 grams of protein per cup, and your favorite flavorings. You can experiment with various flavor combinations, such as chocolate and peanut butter, strawberry and mint, or pumpkin spice.
To prepare, simply toss the cottage cheese into a food processor and blend it until it achieves a smooth consistency. Once smooth, incorporate your chosen flavorings and continue blending. Once everything is thoroughly mixed, transfer the ice cream to the freezer for approximately four hours, and you'll have a delightful treat to enjoy later on.
3) Chia Seed Pudding
Opting for a quick and budget-friendly chocolate pudding cup from brands like Snack Pack or Jello is a convenient choice. However, if you have a little time to plan ahead, you can keep a few chia puddings in your refrigerator for a healthier, more satisfying grab-and-go snack when those sweet pudding cravings strike.
Instead of traditional store-bought pudding, typically laden with added sugars, consider crafting your chia seed pudding. All you need are some chia seeds, yogurt, milk, and your favorite toppings like fruit, honey, or granola. Chia seeds are rich in fiber and also offer a decent protein content. When combined with high-protein yogurt and milk, you'll have a snack that's both filling and nutritious.
To prepare, simply mix your ingredients in a jar and refrigerate them overnight, allowing the chia seeds ample time to absorb the liquids. If you're looking for a step-by-step guide, you can follow our Customizable Overnight Chia Pudding recipe for added guidance.
4) Homemade Nutella on Whole Grain Toast
If you have a food processor at your disposal, you can easily create a delicious homemade "Nutella" – a considerably healthier alternative to the original, and a snack that will leave you feeling satisfied.
Instead of opting for store-bought Nutella, which tends to be laden with added sugars and can lead to blood sugar fluctuations, try making your own using hazelnuts, cocoa powder, and your preferred sweetener. Begin by blending the hazelnuts in your food processor until they reach a creamy, butter-like consistency, and then incorporate the cocoa powder and sweetener.
Hazelnuts are a great source of both protein (10 grams per 1/2 cup) and fiber (6.5 grams per 1/2 cup). If you spread this homemade "Nutella" on a slice of whole-grain toast, you'll enhance the nutritional value of your snack even further.
5) Cheese Crisps
It's perfectly natural to crave cheesy nacho chips, such as Doritos, from time to time. However, this snack might not leave you feeling satiated because it lacks protein. Moreover, if you're monitoring your carbohydrate intake, nacho chips may not align with your dietary plan.
If you're in search of a healthier alternative but still yearning for a cheesy, savory snack, consider trying cheese crisps. You can prepare them at home by baking shredded cheese in the oven, or you can opt for store-bought options like those offered by Whisps, which provide a generous 13 grams of protein per serving.
6) Crunchy Edamame Snacks
There are times when all you crave is a snack that offers both crunchiness and saltiness, prompting you to reach for potato chips or pretzels. While you don't always need to avoid these snacks if they're your preference, they may leave you feeling hungry, and your cravings not entirely satisfied.
A snack that often goes unnoticed is roasted edamame, which can effectively fulfill both the desire for saltiness and crunchiness. In addition to being delicious, edamame also boasts an impressive protein content of over 18 grams per cup.
You can prepare roasted edamame at home by removing the beans from their pods and tossing them in olive oil, or you can purchase them from the store. Some recommended options include SeaPoint Farms Dry Roasted Edamame and Cruncha Ma.me. While the latter is technically freeze-dried, it still provides that delightful combination of crunchiness and saltiness.
7) Greek Yogurt with Nuts and Fruit
When a sweet craving hits, it's common to think you're making a health-conscious choice by grabbing a yogurt cup. However, many store-bought yogurts are loaded with sugar and lack protein and fiber.
For a healthier and more satisfying snack, consider mixing plain Greek yogurt with nuts, seeds, and some fruit on top. This way, you'll create a snack rich in both protein and fiber, addressing your craving for something sweet while still providing essential nutrients.
8) Chocolate Energy Balls
The next time you're hit with a sweet craving, skip the chocolate bar and opt for chocolate energy balls as a healthier and more filling snack option. There are various ways to make these energy balls, but most recipes use a base of dates, nuts, and a natural sweetener like honey or maple syrup.
To satisfy a specific chocolate craving, gather dates, almonds, honey, and cocoa powder, and blend them together in a food processor. You'll get a protein boost from the almonds, but if you're looking for even more protein, you can replace the cocoa powder with chocolate-flavored protein powder.
After processing, roll the mixture into balls and store them in the fridge for up to a couple of weeks. This way, you'll always have a chocolatey snack on hand when those craving strikes.
9) Chickpea or Cassava Flour Puffs
If you're a fan of Cheeto Puffs but find that they don't always leave you feeling your best physically, there are healthier alternatives available. These alternatives are made from ingredients like chickpea or cassava flour and can provide a more nutritious option for your puffy, salty snack cravings.
One option is Hippeas Puffs, which are crafted from chickpea flour. While they still contain around 4 grams of protein, they also provide 3 grams of fiber to help you feel fuller after enjoying them. For a snack with a higher protein content, consider Lesser Evil's Power Curls, made from cassava flour, which boast 6 grams of protein per serving.
10) Trail Mix Which Contains Chocolate
When you're hit by sweet cravings, it's tempting to grab a chocolate bar or your favorite candy. However, these snacks are typically loaded with added sugars, offering little in terms of satiety and often causing blood sugar spikes and crashes.
A smart way to enjoy a candy-like treat while also staying satisfied is to opt for a trail mix that includes chocolate. You can create your own mix at home using nuts, seeds, and chocolate chips, or you can choose a store-bought option like Second Nature Dark Chocolate Medley, which combines almonds, cashews, pecans, and chunks of dark chocolate.
Mixing chocolate with nuts and seeds instead of consuming it alone serves two purposes. Firstly, it naturally limits your chocolate consumption because you're also enjoying other components. Secondly, it provides you with protein and fiber, helping to balance out the sugar content and leaving you feeling more fulfilled.
11) Whole Grain Peanut Butter Toast and Berries
If you're in the mood for toast, consider opting for a slice of whole-grain bread instead of white bread, and enhance it with peanut butter and fresh berries.
A slice of Wonder Bread White offers only 2.5 grams of protein and 1.5 grams of fiber, and it's made from refined white flour, which won't keep you feeling satisfied. Instead, we recommend something like Dave's Killer Bread 21 Whole Grains and Seeds, which provides 5 grams of protein and 5 grams of fiber per slice.
For the topping, choose natural peanut butter, such as Smucker's Natural Creamy Peanut Butter, boasting 8 grams of protein and 3 grams of fiber, and add some berries for an extra dose of fiber. This combination will leave you feeling fuller and more satisfied.
12) Mini Pepper Nachos
Have you ever experienced a late-night craving for cheesy nachos? It's a common occurrence for many. While traditional nachos are tasty, if you're seeking a more filling and slightly healthier snack than the usual combination of chips, cheese, and meat, consider trying an alternative like mini pepper nachos.
Mini pepper nachos follow the same concept as regular nachos, but instead of tortilla chips, you use mini bell peppers as the base. Load them up with your favorite toppings like meat and vegetables but consider using a bit less cheese to reduce the saturated fat content while still enjoying a wholesome, satisfying, high-protein snack.
13) Crunchy Chickpea Snacks
When you're craving something crunchy like potato chips but want a more filling option, consider switching to a chickpea or bean-based snack. For example, you can take chickpeas, which provide 5 grams of protein and 3 grams of fiber per serving, season them with your preferred spices, and roast them in the oven until they turn crispy.
If you prefer a ready-made option, you can also find a variety of these snacks at your local grocery store. Brands like Saffron Road Crunchy Chickpeas or Bada Bean Bada Boom offer roasted broad beans snacks with approximately 6-7 grams of protein and 3-4 grams of fiber per serving. These alternatives provide a satisfying crunch along with added nutritional benefits.