Protein and fiber play crucial roles in maintaining overall health. Protein is essential for building and repairing bones, muscles, skin, and blood. You can get protein from various sources, like meat, poultry, fish, dairy, legumes, nuts, and seeds.1

The minimum recommended protein intake is 0.8 grams per kilogram (g/kg) of body weight for most adults. Research shows that a higher intake of 1.2 grams per kilogram can slow down age-related muscle loss. Generally, 10-35% of daily calories should come from protein.2

Fiber is found in plant foods like fruits, vegetables, legumes, grains, nuts, and seeds. It supports gut health, prevents constipation, and helps control blood sugar. It also promotes feelings of fullness, which can aid in weight management. Studies show fiber supports immune function and reduces the risk of type 2 diabetes, heart disease, stroke, and certain cancers.3

Women aged 19-50 should aim for 25 grams of fiber daily, while men need 38 grams. For those over 50, women should get 21 grams, and men need 30 grams per day.3

Snacks can be as important as meals, allowing you to include more nutrients in your diet. You can pair protein- and fiber-rich foods for a satisfying and nourishing quick bite.

1. Cottage Cheese and Fruit

One cup of cottage cheese provides 23.5 grams (g) of protein, about 47% of the Daily Value (DV). Cottage cheese is also a good source of critical nutrients like calcium and phosphorus.45 Add fresh fruit, like a cup of sliced strawberries, which provides 3.32 grams of fiber (12% of the DV).46

2. Tuna on Whole-Grain Crackers

Canned tuna is a convenient source of healthy omega-3 fats. One 3-ounce (oz) serving provides 21.7 grams of protein (43% of the DV).7 Add seasonings and a little mayo or relish for flavor. Serve on whole-grain crackers, which offer about 7 grams of fiber per cup (25% of the DV).48

3. Celery Sticks With Nut Butter

Celery sticks offer a satisfying crunch and 1.02 grams of fiber per large stalk. Pair them with 2 tablespoons (tbsp) of nut butter, such as almond butter, for an extra 3.3 grams of fiber—bringing the total to 4.32 grams (15% of the DV). Almond butter also provides 6.72 grams of protein (13% of the DV), plus vitamin E and healthy fats.4910

4. Greek Yogurt With Berries

Plain Greek yogurt contains about 20 grams of protein (40% of the DV) in a 7-ounce serving, along with calcium, vitamin B12, and probiotics.411

Add a cup of nutrient- and antioxidant-rich berries, such as raspberries, for 8 grams of fiber (29% of the DV). Raspberries are a good source of vitamin C and manganese (an essential mineral that supports bone and immune health).12413

5. Hard-Boiled Egg and Apple Slices

For a sweet and savory snack, season a hard-boiled egg and pair it with an apple. One large egg provides 6.24 grams of protein (22% of the DV), B vitamins, and choline (an essential nutrient that supports brain health and metabolism, among other functions).41415

One medium apple offers 4.37 grams of fiber (16% of the DV) and is packed with quercetin, a natural plant compound with antioxidant and anti-inflammatory benefits.41617

6. Avocado on High-Protein Toast

Avocados are rich in fiber, potassium, and healthy fats. One cup of sliced avocado offers 2.92 grams of protein and 9.78 grams of fiber.18

Mash it on high-protein toast—6.64 grams of protein and 1.65 grams of fiber—totaling about 10 grams of protein (20% of the DV) and 11 grams of fiber (39% of the DV).419 Sprinkle with your favorite herbs and spices for extra flavor.

7. Chia Seed Pudding

Chia seeds provide vitamins, minerals, healthy fats, 4.68 grams of protein, and 9.75 grams of fiber (35% of the DV) per 1-ounce serving.20 When soaked in liquid overnight, chia seeds expand into a pudding-like texture. Use protein-rich milk like cow or soy milk (about 8 grams of protein per cup) for around 13 grams of protein total (26% of the DV).21422

You can add flavors like cinnamon and vanilla for variety.

8. Oatmeal With Hemp Seeds

Oats are rich in nutrients and beta-glucan, a fiber that helps lower cholesterol and manage blood sugar.23 A cup of cooked oats offers 5.94 grams of protein and 3.98 grams of fiber.24 Top with hemp seeds for an extra 9.48 grams of protein and 1.2 grams of fiber per 3 tablespoons.25

This combination contains a total of about 15 grams of protein (31% of the DV) and 5 grams of fiber (19% of the DV).4

9. String Cheese With Grape Tomatoes

For a quick snack, pair string cheese with grape tomatoes. String cheese provides calcium and 7.8 grams of protein (16% of the DV). Grape tomatoes offer 3.19 grams of fiber (11% of the DV) and lycopene, a powerful antioxidant and plant pigment that gives tomatoes their red color.4262728

10. Peanuts and Banana

For a portable snack, pack peanuts and a banana. Peanuts offer healthy fats, vitamin E, 7.31 grams of protein, and 2.41 grams of fiber (per 1 ounce).29 A medium banana adds 1.29 grams of protein and 3.07 grams of fiber, for a total of 8.6 grams of protein (17% of the DV) and 5.48 grams of fiber (20% of the DV).430

11. Fruit Smoothie

Make a creamy smoothie with milk, avocado, and fruit. Cow, soy, and pea milk all provide about 8 grams of protein.312221 One-half cup of sliced avocado offers 1.46 grams of protein and 4.89 grams of fiber, adding a thick, creamy texture to your smoothie.18 One cup of mixed berries provides sweetness and 6.02 grams of fiber.32

This brings your smoothie to a total of 9.46 grams of protein (19% of the DV) and 10.91 grams of fiber (39% of the DV).4 You can also boost the protein content with protein powder or add leafy greens like spinach for an extra dose of fiber.

12. Cheese Quesadilla

For an easy hot snack, make a cheese quesadilla. Melt cheese like sharp cheddar (6.78 grams of protein) on a medium-sized whole wheat tortilla (4.39 grams of protein) for a total of 11.17 grams of protein (22% of the DV). The whole wheat tortilla also provides 4.41 grams of fiber (16% of the DV).43334

13. Popcorn With Pumpkin Seeds

Mix plain popped popcorn with pumpkin seeds and your favorite seasonings. A small bag of popcorn has 2.43 grams of protein and 2.83 grams of fiber, while an ounce of pumpkin seeds offers healthy fats, magnesium, 8.56 grams of protein, and 1.7 grams of fiber.3536

This combination offers about 11 grams of protein (22% of the DV) and 4.53 grams of fiber (18% of the DV).4

14. Edamame

Edamame, or young soybeans, are a type of legume, like beans, lentils, and peas. They’re packed with nutrients, including plant protein, fiber, B vitamins, and minerals like iron and folate.37

One cup of cooked edamame has 18.4 grams of protein (37% of the DV) and 8 grams of fiber (29% of the DV).438 Enjoy it with a sprinkle of sea salt or your favorite seasonings.

15. Carrots With Hummus Dip

You can make hummus dip by blending chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, and seasonings—or buy a minimal-ingredient hummus at the store. A half-cup serving of store-bought hummus has about 10 grams of protein (20% of the DV) and 7 grams of fiber.39

You can dip veggies like a cup of carrot slices, adding another 3.42 grams of fiber for a total of about 10 grams (37% of the DV).440

16. Jerky and Pear Slices

Jerky is a convenient protein snack, offering about 9 grams of protein in a 1-ounce serving (18% of the DV).441 However, it can be high in sodium, so look for options lower in sodium. The savory taste of jerky pairs well with sweet fruits like a medium-sized pear, which provides 5.52 grams of fiber (20% of the DV).442

A Quick Review

Protein and fiber are essential nutrients for maintaining overall health. You can boost your intake with simple protein- and fiber-rich snacks. Combine high-protein foods like cottage cheese, Greek yogurt, tuna, eggs, or jerky with high-fiber foods like fruits, vegetables, and whole-grain crackers. You can also choose foods that provide both protein and fiber, like nuts, avocados, edamame, and hummus.

Combining protein and fiber satisfies hunger and provides additional vitamins and minerals. Keep your fridge and pantry stocked with your favorite items from this list, ensuring you have nutritious options ready whenever a snack craving hits.