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7 Best Snacks For Protein and Fiber, According to Dietitian

Yes, you can snack your way to a hot body!

If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos the "registered dietician who eats fully, intuitively," reveals that she "always get asked what I eat in a day." So, she decided to  "share all of the snacks" she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her selections. 

Select Snacks with Protein and Fiber


"When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day," Grasso starts out by saying. 

Greek Yogurt


Greek yogurt is a "go-to" of Taylor's. "I love the pre-portioned one," she says, holding up a container of Too Good. "This provides me with the protein. It has 12 grams of protein per serving," she continues, adding that Siggis is another brand she gravitates toward. "And then I typically add in either mixed berries or just fresh berries depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber." Greek yogurt "is always a win," agrees Collingwood. "Look for the lower sugar varieties or get the plain low or nonfat to keep calories down."

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Cheese, Fruit, and Nut Packs


Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they "usually have some form of cheese or Turkey" and also nuts and dried fruits. "Super convenient and nicely balanced with fats, protein, and some fiber," says Collingwood.  

Cottage Cheese


"Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack," Taylor continues. "I love cottage cheese as a snack option," says Collingwood. "It is really high in protein and I love throwing a few grapes or pineapple or berries in with it."

Protein Bars


Protein bars are a great option for an "on the go" snack, says Taylor, recommending Built bars and Go Slims. "I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber," she says. "There are a LOT of bars on the market so shop around until you find one that has either fiber and/or protein that you enjoy!" adds Collingwood. 

Meat Snacks


"We absolutely love meat sticks," Taylor adds. "You can either do chicken, turkey or beef." She is a fan of the Primal brand. "These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber," she says. "Meat snacks are a bit higher in sodium but they can be an excellent snack to take on the go or just have on hand in your backpack or purse," Collingwood notes. 

Dried Fruit and Nuts


Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. "So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein," she says. "And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey or cheese stick or something like that to boost up the protein content even more." Collingwood loves the combo. 

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RDN Gives the Roundup a Big Thumbs Up


Overall, Collingwood gives this snack roundup a thumbs up. "I love all of these snack ideas," she says. "Fiber and protein are the way to go for snacks that will provide satiety and they often will have lots of nutritional value as well."

💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. 

@simplyhealthyrd Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips ♬ original sound – Taylor Grasso | Dietitian

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more