15 High-Protein, High-Fiber Snacks That Cover Both Bases

Protein keeps you full now; fiber keeps you full later. Most snacks give you neither — and even “healthy” ones usually pick a side: the protein bar with 1g of fiber, or the apple with 0g of protein. These 15 high-protein, high-fiber snacks refuse to choose. Each delivers meaningful amounts of both, which makes them especially useful if you’re on a GLP-1 medication and every small bite has to work twice as hard (more on that in our GLP-1 friendly meals guide).

No-prep (open and eat)

1. Roasted edamame — 13g protein, 8g fiber per half-cup. The undisputed champion of this entire list.
2. Pistachios — 6g protein, 3g fiber per ounce, plus the built-in portion control of shelling.
3. Roasted chickpeas (store-bought or homemade) — 6g protein, 6g fiber per half-cup.
4. Almonds — 6g protein, 3.5g fiber per handful. The reliable default.
5. Pumpkin seeds — 8g protein, 2g fiber per ounce, best-in-class magnesium as a bonus.

Two-minute builds

6. Greek yogurt + chia + berries — 17g protein, 8g fiber. The gold-standard snack bowl.
7. Cottage cheese + raspberries + seeds — 14g protein, 6g fiber.
8. Hummus + whole wheat pita + cucumbers — 8g protein, 8g fiber.
9. Apple + string cheese + almonds — the lunchbox trio still works: 10g protein, 6g fiber.
10. Black bean dip + pepper strips — 7g protein, 8g fiber; make the dip once, snack for days.

Make-once batches

11. Protein energy balls — oats, peanut butter, protein powder, chia, dates. 7g protein, 4g fiber per two.
12. Edamame hummus — blend edamame with tahini and lemon; greener, higher-protein hummus. 8g protein, 5g fiber per serving.
13. Chocolate cottage cheese mousse — 12g protein, and with a spoon of cocoa and chia, 4g fiber. Tastes like dessert, works like a snack.
14. Mini egg-and-veggie muffins — eggs, peppers, spinach, a spoon of oat flour. 7g protein, 2g fiber per two; add an apple and the fiber doubles.
15. Trail mix, engineered — almonds, pumpkin seeds, roasted chickpeas, dried figs, dark chocolate. 8g protein, 6g fiber per handful-and-a-half.

Ranked, by what a portion actually delivers

Sorted by fiber plus protein combined, for the portion you would really eat. USDA figures.

Edamame is not close to second place — a cup carries more protein than three eggs and more fiber than most people’s whole breakfast, and it needs a microwave and three minutes. It is the most under-used snack on this list by a distance.

The other thing the table settles: almond butter beats peanut butter on both counts, roughly double the fiber for similar protein. If you keep one jar, that is the one.

Feeding children rather than yourself? The portions and targets are different — see high-fiber snacks for kids.

Label-reading rules for bought snacks

• The 5/3 floor: at least 5g protein AND 3g fiber per serving, or it’s not doing the double-duty job.
• Check the sugar line: plenty of “protein” bars are candy with a gym membership — under 8g sugar is the bar to clear.
• Whole-ingredient fiber beats added fiber: nuts, seeds, and beans sit better than chicory root/inulin, which bloats many people.

Want the full day covered with the same logic? Start with breakfasts, keep lunches desk-proof, and land on dinners — the strategy behind it all lives in Fibermaxxing 101.

If nuts are your default protein snack, the nut ranking shows what each handful brings alongside it — almonds 3.5g of fiber an ounce, walnuts 1.9g, cashews 0.9g.

For the first meal of the day, seven breakfasts that hit both protein and fiber use the same base-plus-topping idea.