Healthy snacking: Dietitians recommend these 10 best snacks for between meals

Finding the right snacks to keep you energized and satisfied between meals can be challenging, but registered dietitians recommend nutrient-dense options that balance protein, fiber, and healthy fats. Choosing the right snacks can help maintain stable blood sugar levels, curb cravings, and support overall health.

Whether you're looking for something crunchy, creamy, or protein-packed, here are 10 dietitian-approved snacks to keep you fueled throughout the day.

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The 10 best healthy snacks to keep you full between meals

Dark chocolate-covered almonds

This sweet and crunchy snack provides a good balance of fiber, healthy fats, and plant-based protein. Dark chocolate offers antioxidants, while almonds support heart health and satiety. Opt for a dark chocolate variety with at least 70% cocoa for maximum benefits.

Popcorn

A whole grain snack that's naturally low in calories and high in fiber, popcorn helps keep you full longer. Instead of butter, try topping it with nutritional yeast, cinnamon, or a dash of olive oil for added flavor without unnecessary calories.

Yogurt

Greek yogurt is a rich source of protein, calcium, and probiotics, which support gut health and digestion. Choosing full-fat or plain Greek yogurt with fresh berries, nuts, or a drizzle of honey makes it a well-balanced and satisfying snack.

Trail mix

A customizable and nutrient-dense snack, trail mix combines nuts, seeds, dried fruit, and dark chocolate for a mix of protein, fiber, and healthy fats. For a balanced option, create a homemade blend with almonds, walnuts, dried cranberries, and dark chocolate chips.

Avocado toast

A classic fiber-rich snack, avocado toast is packed with heart-healthy fats, potassium, and vitamin A. Enhance it with eggs, tofu, or hemp seeds for extra protein, and top it with red pepper flakes or a squeeze of lemon for added flavor.

Hard-Boiled eggs

Eggs are a complete protein source, meaning they contain all essential amino acids. Hard-boiled eggs make for an easy, on-the-go snack that supports muscle recovery and satiety. Sprinkle them with salt, pepper, or paprika for extra taste.

Carrots and guacamole

This fiber-packed combination pairs the crunch of carrots with the creamy, healthy fats of guacamole. The mix of slow-digesting carbs and monounsaturated fats helps stabilize blood sugar levels and keeps you full for longer.

Tuna Pinwheels

Tuna pinwheels are an easy, high-protein snack made by rolling tuna salad in a whole wheat tortilla with added veggies like cucumbers or spinach. This snack is rich in omega-3 fatty acids and helps support brain and heart health.

Chia pudding

Chia seeds are loaded with fiber, omega-3s, and plant-based protein. Mixing them with milk, vanilla, and cinnamon, then letting them soak overnight, creates a creamy, nutrient-dense pudding. Add fresh fruit and nuts for extra texture and nutrients.

Bananas with nut butter

This sweet and satisfying snack combines carbs, fiber, and healthy fats. Bananas provide potassium and B vitamins, while almond, peanut, or cashew butter adds protein and heart-healthy fats. This combo fuels workouts and curbs hunger between meals.