16 Healthy Filling Foods That Help You Feel Full Longer
Updated: Feb. 10, 2024
If that small lunch salad isn't cutting it anymore, upgrade your everyday diet with these healthy filling foods.
As I’m sure my husband would be quick to tell you, it’s not easy being married to someone prone to becoming hangry. These intense feelings of hunger and anger can hit at any moment, and when they do, no one is safe. To help prevent any hanger-induced outbursts, I make sure to keep a kitchen full of healthy filling foods to grab at a moment’s notice.
What can I eat that is healthy but filling?
Look for healthy foods that are high in protein and fiber. The protein in foods like eggs and nuts will keep you feeling satisfied. Eating high-fiber foods like beans and spinach slows down your digestion, keeping you full and preventing spikes and dips in blood sugar.
What foods are filling but low in calories? In general, it’s best to look for whole, real foods like fresh vegetables or lean protein, as opposed to processed foods like pretzels or crackers.
Greek Yogurt
If you are currently on a weight loss journey (or plan to start one), Greek yogurt is one of the best snacks you can have. It has twice the protein of regular yogurt, and less sugar, too. It’s also thick, creamy and feels like a treat. Try tossing some in your smoothie or topping a cup of it with berries.
Beans
Reach for beans of any kind to fuel up for the day. Black beans, pinto beans and navy beans are all high in both protein and fiber. Puree them for soup or sprinkle rinsed beans over your favorite salad. Incorporating more fiber into your diet is just one small change that can lead to big weight loss benefits, too.
Avocados
Whether spread over toast or enjoyed with chips and salsa, avocado is one of the most healthy filling foods you could try. Rich in fiber, protein and healthy fats, avocado can keep you full for hours while providing a tasty snack. It can even give you dewy, glowing skin for days!
Cauliflower
Cauliflower is the perfect healthy swap for so many of your favorite indulgent treats. Ditch fat and calories while adding some serious nutrients with low-carb cauliflower recipes like cheesy breadsticks or creamy soup. Cauliflower has a high water content with a tiny number of calories, which means you can eat a large portion to fill up.
Apples
Apples are high in fiber and contain a compound called pectin that helps to slow down digestion and promote a feeling of fullness. They’re also easy to grab on the go. Because an apple takes time to eat, it gives your body a chance to feel full and send the signal to your brain that you don’t need any more food. Grab an apple on your way out the door or give it an upgrade to dinner status with this roasted apple salad.
Chia Seeds
Sometimes the best things come in small packages. A tablespoon of chia seeds may not look like much, but it could keep you full for hours. These little seeds are rich in protein and fiber; they also expand when they get wet, keeping your stomach full. Sprinkle some over your morning yogurt or toss them in a fruit smoothie.
Eggs
If a bagel has always been your go-to breakfast, try switching it up this week. Eating just one egg in the morning gives you six grams of protein and can even help you make healthier choices throughout the day. Give yourself a seriously satisfying start with this protein-packed egg-topped avocado toast recipe.
Hummus
Feeling that 4 p.m. slump? Forget the second cup of coffee and give yourself a nutritious boost with fresh veggies and hummus. This creamy chickpea dip is rich in fiber and protein while giving you a satisfying snack. Try making your own at home!
Raspberries
Raspberries are one of the best fruits for a healthy lifestyle. They are rich in fiber and high in water content; they’ll fill you up and prevent dehydration. They’re delicious on their own, tossed in a smoothie or baked into a yummy treat.
Bananas
If you’re not a big breakfast fan or never feel hungry in the morning, you can still fill up for the day with a banana. It’s light and easy to grab while giving you plenty of fiber and water.
Oatmeal
Skip the sugary packets of prepared oatmeal and make your own at home for a hearty, filling breakfast. Oatmeal is incredibly low in calories while providing tons of satisfying fiber. Keep it healthy by passing on extra sweeteners and topping yours with fresh berries and honey.
Cottage Cheese
Need to change up your afternoon snack? Grab a bowl of cottage cheese and top it with fresh fruit like juicy berries or pineapple. Cottage cheese is packed with protein and low in calories. You could even bake with it for a healthier morning treat with these blintz pancakes.
Quinoa
Quinoa looks and tastes like rice, but comes with a mountain of healthier nutrients. Quinoa is a complete source of protein on its own, keeping you full and healthy. It’s a great protein source for vegetarians and vegans, too. Upgrade your daily lunch with this colorful quinoa salad.
Almonds
Well, it doesn’t get much easier than grabbing a handful of nuts as a snack. Almonds are full of protein and healthy fats to keep you feeling full with just a small portion size. You can mix them with other nuts for a colorful trail mix or keep a couple of individual bags of almonds like this in your desk at work.
Popcorn
While movie theater popcorn won’t cut it as a healthy snack, making your own will! Popcorn is incredibly high in fiber and low in calories; the whole grains will keep you full, too. Try making popcorn on the stove and drizzling it with a bit of olive oil and Parmesan cheese or if you’re in a hurry, grab a bag of Smartfood popcorn to go.
Prunes
You may only know prunes as your grandmother’s go-to constipation cure, but it’s time to give them another look. Their high fiber content will keep you full while packing loads of antioxidants for a healthier body and glowing skin. Oh, and they still help with constipation.
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Originally Published: July 12, 2019
