Healthy snacks to combat cravings – snack cleverly, stay full longer

Cravings affect many people – whether at the office, in the evening, or between meals. Reaching for chocolate or chips is easy. But there are better ways: Healthy, filling snacks help satisfy small hunger without disrupting blood sugar levels. In this article, you'll learn which snacks are particularly effective at combating cravings – and why.

Contents

4-piece Topping Selection Set

€29,99
€35,96 €29,99
Tax included. Shipping
View full details

What makes a snack filling? – The most important nutrients

Filling snacks are characterized by certain nutrients:

  • Fiber : Slows down digestion and ensures a longer feeling of satiety.
  • Proteins : Support muscle metabolism and have a strong satiating effect.
  • Fats (unsaturated) : Delay gastric emptying and provide long-lasting energy.
  • Complex carbohydrates : Keep blood sugar levels stable and prevent cravings.

Snacks that contain sugar and white flour, on the other hand, often lead to a rapid rise and fall in blood sugar – resulting in the next craving.

Quick & easy snack ideas to curb cravings

Oat-based snacks

  • Overnight oats with chia seeds
  • Oatmeal balls with peanut butter and dates

Nut and seed snacks

  • A small handful of almonds, walnuts or pumpkin seeds
  • Nut bars without added sugar

Protein-rich snacks

  • Greek yogurt with berries
  • Boiled egg with pepper strips
  • Cottage cheese with cucumbers and herbs

Vegetable and fruit snacks

  • Carrots, celery or cucumber with hummus
  • Apple slices with almond butter
  • Berry mix with chia seeds

Pulse snacks

  • Roasted chickpeas with peppers
  • Edamame with sea salt

Meal Prep: Prepare and take healthy snacks with you

  • Oat muffins with nuts and berries : filling and easy to portion.
  • Portion cans with nut mix and dried fruit (sugar-free).
  • Vegetable sticks with homemade hummus in screw-top jars.

Tip: Always have one or two snacks handy – this way you can avoid spontaneous cravings for sweets.

Freeze-dried Pineapple

€22,99
€0,00 €22,99
Tax included. Shipping
View full details

Tips for curbing cravings: How to stay full and satisfied

  • Drink enough : Sometimes it's thirst, not hunger. Water or unsweetened tea helps.
  • Eat regularly : Long breaks between meals encourage cravings.
  • Eat a protein-rich breakfast to stay full until lunch.
  • Avoid sugar traps : They promote blood sugar fluctuations.
  • Eat mindfully : Chewing slowly and enjoying food helps prevent excessive snacking.

Expert tips & studies

  • A study by the University of Hohenheim showed that high-fiber snacks (e.g. with oats, pulses) can reduce cravings by up to 40% .
  • The DGE recommends 30 g of fiber per day for adults – most people consume significantly less than this.
  • Nutrition psychologists advise: change habits, not just food.

Common mistakes when choosing snacks – and how to avoid them

  • Light products with little fat but high sugar : Not recommended.
  • Juices or smoothies as a snack : Not filling enough, often too much fructose.
  • Too little protein : Many supposedly “healthy” snacks contain hardly any protein.
  • Portions that are too large : Nuts and dried fruits also contain calories.

Spreads Bundle

€18,99
€22,97 €18,99
Tax included. Shipping
View full details

FAQ: Frequently asked questions about cravings and satiety

Which snack stops cravings the fastest?

Combinations of protein, fiber, and fat: e.g., cottage cheese with vegetables or nuts with berries.

How many calories should a filling snack have?

About 150–250 kcal , depending on activity and time of day.

Can I prepare snacks for several days?

Yes – balls, bars, muffins and vegetable sticks are easy to prepare.

Which snacks keep you full the longest?

Protein-rich options with lots of fiber—e.g., legumes, nuts, curds, eggs, oats.

How do I avoid cravings in the evening?

High-protein evening meal, low sugar during the day, balanced snacks.

Conclusion: Prevent cravings cleverly with healthy, filling snacks

If you counter cravings with thoughtful snack options, you'll save calories, stay full longer, and be good for your health. The key is protein- and fiber-rich foods, small portions, and good preparation.

Smoothie Bowl Autumn Bundle
Smoothie Bowl Autumn Bundle
€34,99
€45,47 €34,99