8 Foods That Will Legitimately Keep You Full for Hours, According to Nutritionists

“One of my favorite tricks for staying full for hours, especially when I know my next meal won’t be anytime soon, is to add one tablespoon of almond butter or peanut butter to my snack,” says Lindsey Pine R.D. She suggests spreading natural nut butter (no added sugar, which can jack up your appetite) on a high-fiber tortilla, and rolling up with half of a sliced banana and a pinch of ground cinnamon. Or, add it to half a cup of plain Greek yogurt with a touch of honey for a delicious, protein-packed snack.

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Black beans pack protein and fiber, both of which stick with you because they take longer to digest. “Their fiber expands in your gut like a sponge, so it physically makes you feel full as well,” says Karen Ansel, R.D. One cup nets you a massive 17 grams of fiber plus 14 grams of protein. Pair it with brown rice to make a burrito bowl, or toss a few heaping spoonfuls onto your salad. 

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“Cottage cheese is one of my daily staples,” says Lauren Harris-Pincus, R.D. Hands down nutritionists’ favorite filling food, the dairy darling is packed with a whopping 28 grams of protein and just 163 calories in a one-cup serving. “It’s also 82 percent water, so it keeps your belly full,” says Ansel. “And it’s rich in a special type of ‘slow-acting’ protein called casein that’s especially helpful for repairing muscle while you sleep,” says Kaufman. (Get more healthy-eating tips and delicious recipe ideas from Scratch, a cookbook from our CEO, Maria Rodale.)

The best part of all? It’s super versatile. Try it on toast topped with fresh fruit or chopped veggies and a half cup of shelled edamame, suggests Pine. Or make high-protein guacamole by pairing a half-cup cottage cheese with one-third of a ripe avocado, chopped tomato, and fresh cilantro, offers Kaufman. Harris-Pincus suggests adding it to creamy smoothies as a less tangy alternative to Greek yogurt, mixing it into eggs before scrambling for a creamier texture, or blending it with goat cheese and using as a flatbread topper.

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“These trendy, nutrient-packed seeds can absorb more than 10 times their weight in water, so they swell in your digestive tract, helping to keep you satisfied,” says Harris-Pincus. Add a 20-calorie teaspoon of chia seeds to just about any meal—in your oatmeal, on your yogurt, over your salad, in baked goods—and benefit from their protein, fiber, and brain-boosting omega-3 fatty acids.

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“Pistachio nuts are one of the smartest snacks to help you stay full,” says Ansel, "since they deliver a trifecta of protein, fiber, and healthy fat.” What’s more, you get a generous 49 pistachios in a one-ounce serving for just 160 calories—you’d down the same number of cals in just 15 potato chips. Pro tip: Portion them out in zipper bags for an easy, grab-and-go healthy snack. (Full disclosure: Ansel is a member of the Wonderful Company's consumer advisory board.)

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Nutrient-dense eggs are a perfectly proportioned healthy snack any time of day—not just for breakfast. At only 70 calories each, eggs’ high-quality protein and fat (don't ditch the yolk!) sates hunger, making you less likely to impulsively cave to junky snacks, says Harris-Pincus. “And don’t worry about the cholesterol, since research has shown that the cholesterol in eggs is not only lower than we once thought, but it’s also not a contributing factor to heart disease,” she adds.

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“I consider pulses—which include beans, chickpeas, dried peas, and lentils—to be everyday super foods,” says Pine. Not only do they contain vitamins, minerals, and powerful antioxidants, but they’re high in satisfying fiber and protein. Try adding half a cup of any pulse to your salad or broth-based soup at lunch or dinner for added satisfying texture. 

Whole grains are high in fiber, which “basically tells your stomach to slow down and keep food in there longer, delaying digestion and calming your hunger hormones,” explains Kaufman. And "sprouted" grains (the trending term means the grain—or nut, seed, bean—had time to soak in water, swell, and crack its protective coating before being processed) make more important nutrients available to your body compared to regular varieties, including B vitamins, vitamin C, folate, fiber, and some essential amino acids, she adds. “Some people who have trouble digesting wheat may find sprouted grains easier to digest, as well,” notes Kaufman, since they offer more enzymes that help your bod break them down. In order to make grains even more filling, be sure to add a dose of healthy fat and protein, like a tablespoon of nut butter on toast, or a fried egg on your quinoa bowl.