Snacks That Actually Keep You Full Until Dinner
Reach for one of these delicious, nutritionist- and chef-approved snacks instead—you'll feel the difference all the way to dinner.
Ever felt that gnawing hunger in the late afternoon or early evening, right between lunch and dinner? You're not alone. Many people find themselves reaching for the nearest cookie or packet of chips—only to feel hungry again an hour later. The trick to smart snacking lies in choosing foods that combine protein, fiber, and healthy fats. These nutrients work together to slow digestion, stabilize blood sugar, and keep you feeling full and energized for longer.
To help you snack smart and stay satisfied, we gathered insights from Surjya Meher, COO, Zuari International Limited, and Chef Ranjan Majumdar, Executive Chef, Mayfair Spring Valley Resort, Guwahati. Here are 12 expert-approved snack options—a mix of flavorful, easy-to-find foods that'll help power you through until dinner.
1. Jalapeño Cashews: Your Evening Power-Up
These crunchy, spicy cashews offer a satisfying bite along with a much-needed energy boost. Perfect for a mid-afternoon pick-me-up, jalapeño cashews combine flavor with function. 'They enhance digestion and keep you full," Meher notes. Pair them with seeds or other nuts for a fiber-rich mini-meal that tames pre-dinner hunger.
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2. Greek Yogurt with Nuts or Seeds
Greek yogurt is a protein powerhouse. 'Topped with almonds or sunflower seeds, it becomes creamy, satisfying, and great for curbing cravings," says Chef Majumdar. It's also rich in probiotics, which support gut health.
3. Roasted Makhanas: Light Yet Filling
Don't be fooled by their airy texture—makhanas (fox nuts) are surprisingly filling. 'One cup offers nearly 4 grams of protein," explainsMeher. Their low-calorie profile and satisfying crunch make them an excellent alternative to oily chips. Try the cream and onion flavor for a tasty twist.
4. Boiled Eggs with a Twist
Boiled eggs are a classic snack—simple yet highly effective. 'Pair them with chili flakes, sea salt, or a bit of hummus," suggests Chef Majumdar. Portable and packed with protein, they keep you full for hours and support muscle repair.
5. Healthy Chips: Guilt-Free Crunch
Look beyond standard potato chips. Healthy chip alternatives—like those made from beetroot, lentils, or whole grains—offer a crunchy fix without the guilt. 'They're typically baked or air-fried, offering fiber and even a dose of protein," Meher adds.
6. Hummus with Veggie Sticks
Hummus, made from chickpeas, offers plant-based protein and fiber. 'Pair it with fresh carrot, cucumber, or bell pepper sticks for a refreshing and energizing snack," says the chef. The crunch of the veggies with the creaminess of hummus is both satisfying and wholesome.
7. Ragi Poha Masala: Fiber-Rich Satisfaction
This roasted, trans-fat-free snack is a smart choice for those looking for something Indian and nutrient-packed. 'It's rich in calcium, iron, and fiber—perfect for bone health and feeling full," explains Meher. With its masala punch, it offers both flavor and function.
8. Fruit with Nut Butter
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A spoonful of peanut or almond butter on apple slices or bananas hits the perfect sweet-savory balance. 'You get natural sugars along with healthy fats, which keeps you full longer," notes Chef Majumdar. This is a great mid-afternoon mood and energy lifter.
9. Roasted Salted Almonds: The Classic Crunchy Powerhouse
There's a reason almonds have stood the test of time. 'Roasted almonds are rich in protein, fiber, and healthy fats. They're free from preservatives and perfect for on-the-go snacking," says Meher. A small handful is all you need to tide you over.
10. Quinoa Salad Cups
Quinoa isn't just for meals—it makes a great snack too. 'Mix it with diced veggies, herbs, lemon juice, and olive oil," recommends Majumdar. Prep in advance and portion into cups for a convenient, protein- and fiber-packed bite.
11. Wheat Crunch Flakes: Nutrient-Dense and Filling
Wheat crunch flakes are underrated. 'They're high in dietary fiber and loaded with essential nutrients, helping you stay full and energized," Meher shares. Have them as a dry snack or sprinkle over yogurt for extra texture.
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12. Dry-Roasted Spiced Makhana
'Roast makhana with a little ghee, turmeric, and black pepper," he suggests. Not only do they taste great, but the spices also boost immunity and digestion.
Final Word: Stay Full, Stay Smart
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As Surjya Meher points out, 'Adding these nourishing snacks to your day can help bridge the hunger gap between meals without derailing your diet." Chef Majumdar adds, 'The key is using fresh, natural ingredients that combine protein, fiber, and healthy fats. They'll keep you satisfied and energized throughout your day."
So next time the mid-afternoon hunger creeps in, skip the junk. Reach for one of these delicious, nutritionist- and chef-approved snacks instead—you'll feel the difference all the way to dinner.
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New Delhi, India, India
First Published:
May 27, 2025, 23:15 IST
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