5 Healthy Snacks to Keep You Feeling Full This Summer

With many of us on-the-go during the summer, having healthy snacks on hand is key to tiding us over between meals. Whether you’re hitting the beach or the taking a road trip this summer, learn how to put together a healthy summer snack to keep you feeling full, no matter what your plans are!

What is a healthy snack?

Include whole foods in your snack such as vegetables, fruits, protein foods and whole grains to make sure your snack is full of nutrition.

Snacking provides energy throughout the day and helps to keep you full between meals. The key to a filling and satisfying snack is in the hunger-fighting combination of protein and fibre.


Protein is an important nutrient to include in any snack. Why? Protein takes longer to digest than carbohydrates, meaning that a snack with protein will help keep you fuller for longer. Protein is also known to regulate blood sugar, helping to keep your energy levels steady throughout the day.

Protein is found in foods like eggs, beans, lentils, soy, dairy foods, fish, chicken and lean meat. Eggs are an excellent source of high-quality protein, with 2 large eggs providing 13 grams. Read more about the protein health benefits of eggs.  


Fibre is the other key nutrient to include in your summer snack, particularly the soluble fibre found in foods such as oats, beans, fruits and veggies. This type of fibre creates a gel in our digestive tract that helps to slows down digestion, regulate blood sugar levels and increase feelings of fullness.

5 satisfying snacks that combine protein and fibre

Boiled Egg Snack Packs

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Want to be the king or queen of meal prep and snacks? Cook a big batch of hardboiled eggs and add them to snack packs to bring along on your summer adventures. Check out how to put together four snack packs that incorporate Mexican, Asian, American and Greek flavours. Each one pairs protein-rich eggs and fiber-rich fruits and veggies!

Summer Salad


This refreshing summer salad combines hardboiled eggs and white navy beans for a protein and fiber-packed punch. Chopped fresh herbs brighten up the dish. Store this summer salad to a mason jar for an easy on-the-go snack.

Ready-to-Go Granola Bars

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Nothing says “snack” like granola bars. Why not make them at home and personalize them with your favourite ingredients? This recipe is filled with protein and fibre from the eggs and seeds, and makes 16 bars. Enough to last all week (or not, we’re not judging)!

Mini Breakfast Pizzas

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These kid-friendly mini pizzas are not only great for breakfast, but also for a quick snack anytime of day. They come together in only 10 minutes, perfect for when hunger strikes. The scrambled eggs on top give a boost of protein and nutrition, and the whole grain English muffins provide filling fiber. 

Spinach and Cheese Muffin Tin Frittatas

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Snacking is brought to a whole new level with these spinach and cheese muffin tins frittatas. You can customize them by adding in any leftover veggies or herbs from your fridge.  

Check out even more snack recipes