A Dietitian’s Favourite Snacks (That Are Actually Satisfying & Yum)
As a dietitian, I’m a big fan of snacks that aren’t just nutritious, but also satisfying, delicious and easy to pull together. Whether you're looking to keep your energy up or curb feeling ‘hangry’ on a busy work day, these are my go-to favourite snacks.
P.S. Snacks don’t have to be boring or bland — and they definitely don’t need to come with a side of guilt. Here's a mix of sweet and savoury ideas that tick both the satisfaction and yum-factor boxes.
First: How to Build a Balanced Snack
If you often find yourself hungry again not long after snacking, you’re not alone! One helpful way to build a more satisfying snack is to include a mix of:
Fibre rich carbohydrates – your body’s main source of energy, supports digestion and satiety
Protein and/or fats – for fullness, stable blood sugar levels and longer-lasting energy
Flavour + joy – the most underrated but essential part
You don’t need to overthink it or aim for perfection — just combining 2–3 food elements is often enough to leave you satisfied, focused and energised.
Example snack combos:
Grainy crackers (fibre-rich carbs) + cheese (protein + fat)
Banana (fibre-rich carbs) + your fave nut butter (fat + protein) + cinnamon (fun)
Yoghurt (protein) + berries (fibre-rich carbs) + granola (fun)
Sweet & Satisfying Snacks
Greek yoghurt + berries + drizzle of honey + shake of cinnamon – creamy, tangy-sweet and packed with protein.
Medjool dates stuffed with peanut butter + a pinch of sea salt – better than caramel.
Chia pudding with milk of choice, vanilla essence and fruit – easy to prep ahead and full of fibre.
Apple slices + cheese – crunchy, creamy and perfectly balanced.
Banana + a handful of nuts or nut butter – brain food that actually hits the spot.
Protein smoothie with milk, banana, protein powder and a dash of cinnamon – perfect for a more filling snack.
Strawberries dipped in melted chocolate - One of my favourite work-from-home snacks.
Savoury & Satisfying Snacks
Grainy crackers + hummus + cheese + tomato slices – a little bit fancy, a lot delicious. Hummus recipe here!
Boiled eggs + cherry tomatoes – great for when you're after something quick and filling.
Avocado on sourdough – because who doesn’t love avo toast.
Cottage cheese + rice cakes + seeds – creamy, crunchy, and sneakily nourishing.
Leftover roast veggies with feta or hummus dip – yes, leftovers can be a snack!
Trail mix – a handful of nuts, seeds and choc chips or dried fruit for those who love some crunch.
Easy Grab-n-Go Snacks
Yoghurt pouches + fruit – great for busy workdays or post-school runs.
Muesli bars – I love Carman’s 10g protein bars because they’re filling & tasty.
Roasted fava beans or chickpeas – crunchy, salty and full of plant protein. I enjoy Happy Chickpea Company’s lightly salted.
Tinned tuna + wholegrain crackers – protein-packed and no fridge required.
Popcorn + handful nuts – for when you’re feeling like a crunchy texture.
There’s no “right” way to snack — it’s about finding what works for you, what keeps you feeling energised, satisfied and what you actually enjoy eating. Snacks should satisfy both your hunger and your taste buds — Please tag me @sofoodydietetics if you try any of these snack ideas.