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.

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.

Emma Hartwell

Emma Hartwell is the home cook and recipe developer behind Fiber & Fork. After years of dealing with sluggish digestion and endless afternoon energy crashes, she rebuilt her kitchen around one simple idea: hit 30 grams of fiber a day without eating a single boring meal. Every recipe on this site is cooked, photographed, and taste-tested in her own kitchen — beans, lentils, whole grains, and vegetables turned into food you'll actually crave. When she's not stirring a pot of something cozy, Emma is testing new ways to sneak fiber into desserts her family can't tell apart from the 'real thing'.