Low Calorie Snacks That Actually Keep You Full: 22 Options (No More 3 PM Hunger)

1. Roasted Chickpeas with Curry Leaves (The Addictive Version)

Why it's the BEST low-calorie snack: Chickpea satiety score: 133 SI (above average) | 6g protein + 5g fiber per ¼ cup = dual fullness mechanism | Only 130 calories for seriously satisfying crunch | Curry leaves suppress appetite naturally | Cost: $0.70 per serve vs $2.80 store-bought

Ingredients (serves 3-4):

• 2 cans (800g) chickpeas, drained & dried completely
• 2 tbsp olive oil
• 40-50 NutriThrive Dried Curry Leaves, roughly crushed
• 1 tsp cumin powder
• ½ tsp turmeric powder
• 1 tsp smoked paprika
• ½ tsp sea salt

Instructions: Pat chickpeas bone-dry (crucial for crispiness). Toss with oil and salt. Spread on baking tray, roast at 200°C for 15 min, shake, roast 12-15 min more. Remove, toss with curry leaves, cumin, turmeric, paprika. Return to oven 2 min to toast spices. Cool completely (they crisp up as they cool).

Storage: 3-4 weeks in airtight container

Why it works: Fiber + protein + volume + satisfying crunch = 3+ hour fullness

2. Greek Yogurt with Berries (The Protein Bomb)

Why it's #2: Greek yogurt protein: 22g per 200g serve | Protein satiety is scientifically superior to carbs/fat | Only 140 calories with berries | Berries add fiber (raspberries: 8g fiber per cup) | Natural probiotics support gut health

Ingredients (single serve):

• 1 cup (200g) unsweetened Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• 1 tbsp raw almonds
• 1 tsp honey

Instructions: Pour yogurt into bowl. Top with berries, almonds, honey. Eat immediately.

Time: 90 seconds

3. Cottage Cheese & Apple (The Forgotten Satiety Champion)

Why it's legendary: Cottage cheese: 25g protein per cup = highest satiety | Apple: 197 SI satiety score (highest fruit) | Only 145 calories total | Fiber + protein combination creates near-bulletproof fullness | Australian convenience: Bulla cottage cheese at every supermarket

Ingredients:

• 1 cup (200g) cottage cheese
• 1 medium apple, sliced
• Pinch of cinnamon
• Optional: 1 tsp honey

Instructions: Scoop cottage cheese into bowl. Arrange apple slices. Sprinkle cinnamon. Eat immediately (apples crisp, don't soften).

Time: 2 minutes

4. Hard-Boiled Eggs with Sea Salt (The Science-Backed Winner)

Why eggs dominate: Egg satiety score: 150 SI (above average) | 6.3g protein per egg with all 9 essential amino acids | Only 78 calories per egg | Study found: Eating 2 eggs for breakfast = 65% more weight loss than bagel | Portable, shelf-stable, prep-once-use-all-week

Ingredients:

• 2 hard-boiled eggs
• Pinch of sea salt
• Black pepper
• Optional: curry leaf salt (crush dried curry leaves with salt)

Instructions: Boil eggs 10 minutes, cool in ice water. Peel, halve, sprinkle salt + pepper. Eat.

Storage: Fridge 1 week

5. Edamame with Sea Salt (The Crunchy Protein Winner)

Why Australians love it: 9.1g protein + 5g fiber per 100g | Only 120 calories per serving | Satisfying crunch (triggers fullness signals) | Available at Coles/Woolworths frozen section | Plant-based complete protein (all 9 amino acids)

Ingredients:

• 1 cup frozen edamame, thawed
• 1 tsp sea salt
• Optional: dried curry leaves or garlic powder

Instructions: Thaw edamame (or buy steamed packs). Sprinkle sea salt + seasonings. Eat (pop beans from pods).

Time: 3 minutes

6. Moringa Energy Balls (Superfood Satiety Version)

Why moringa is genius: 19-29% protein by weight | 1 ball = 2g protein with zero blood sugar spike | Adaptogenic: reduces cortisol (stress hormone) = reduces stress eating | Only 85 calories per ball | Can make 20 at once = grab-and-go all week

Ingredients (makes 20 balls):

• 1 cup rolled oats
• ½ cup almond butter
• ⅓ cup honey
• 2 tbsp NutriThrive Moringa Powder
• 2 tbsp desiccated coconut
• Pinch of sea salt

Instructions: Mix all ingredients. Refrigerate 15 min. Roll into walnut-sized balls. Optional: roll in coconut. Store in fridge.

Storage: Fridge 1 week, freezer 1 month

Why it works: Moringa is high in resistant starch (like potatoes) = extreme satiety

7. Protein Shake (The Quick Hunger-Killer)

Base Recipe:

• ½ cup Greek yogurt (11g protein)
• ½ cup unsweetened almond milk (1g protein)
• ½ banana (frozen)
• 1 tbsp almond butter (4g protein)
• ½ tsp NutriThrive Moringa Powder (optional, for green version)
• Handful of ice

Instructions: Blend all ingredients. Drink immediately.

Time: 3 minutes

8. String Cheese + Whole Grain Crackers

Why it's satisfying: Cheese: 7g protein per 28g serve | Whole grain crackers: fiber (slows digestion, extends fullness) | Together: protein + fiber = proven satiety combo | Crunchy texture triggers fullness signals

Ingredients:

• 1 string cheese (28g)
• 4 whole grain crackers
• Optional: 1 tsp crushed dried curry leaves sprinkled on crackers

Nutrition: 130 cal | 7g protein | 2g fiber

Time: 1 minute | Cost: $1.20

9. Tuna on Whole Grain Toast

Why it works: Tuna: 26g protein per 100g = extreme satiety | Whole grain toast: 4g fiber (slows digestion) | Only 150 calories for seriously satisfying lunch-like snack | Omega-3 rich (anti-inflammatory)

Ingredients:

• 1 can tuna (142g), drained
• 2 tbsp Greek yogurt (replaces mayo, cuts 100 calories)
• 1 tsp lemon juice
• Salt & pepper
• 1 slice whole grain toast
• Optional: 1 tsp crushed curry leaves mixed into tuna

Instructions: Mix tuna, Greek yogurt, lemon juice, seasonings. Spread on toast. Eat.

Time: 5 minutes

10. Roasted Chickpeas with Black Tea Dust (The Fusion Snack)

Why it's unique: Chickpeas: 6g protein + 5g fiber | Black tea: adds antioxidants + subtle depth | Only 130 calories for seriously crunchy texture | Dual-superfood approach (chickpeas + black tea)

Ingredients (serves 3-4):

• 2 cans chickpeas, drained & dried
• 2 tbsp olive oil
• 1 tbsp ground NutriThrive Black Tea leaves
• 1 tsp sea salt
• ½ tsp cumin powder

Instructions: Toss chickpeas with oil and salt. Roast at 200°C for 25 min, shaking halfway. Toss with black tea powder and cumin. Roast 2 more minutes. Cool completely.

Storage: 4 weeks

11. Apple with Almond Butter (The Classic Done Right)

Satiety Science: Apple: 197 SI (highest fruit score) | Almond butter: 3g protein + healthy fats (slows digestion) | Only 140 calories but feels like 500-calorie meal | Volume + fiber = extreme fullness

Ingredients:

• 1 medium apple
• 2 tbsp natural almond butter

Time: 2 minutes

12. Popcorn (The Surprising Satiety Winner)

Why popcorn dominates: Only 93 calories per 3 cups (air-popped) | 3.6g fiber + 3g protein | VOLUME: 3 cups of popcorn vs 1 chocolate bar = same calories but popcorn wins on fullness | Popcorn satiety: 154 SI (beats crackers at 127 SI) | Satisfying crunch

Base Recipe:

• 2 tbsp popcorn kernels (air-pop)
• 1 tsp olive oil
• ½ tsp sea salt
• Optional: 1 tbsp nutritional yeast (adds cheesy flavor + B vitamins)
• Optional: ½ tsp crushed curry leaves for savory version

Instructions: Air-pop 2 tbsp kernels. Drizzle oil, toss with salt + curry leaves. Eat.

Time: 5 minutes

13. Cucumber Slices with Hummus (The High-Volume Winner)

Why it works: Cucumber: 95% water = extreme volume on minimal calories | Only 60 calories for 1.5 cups of veggie | Hummus: 4g protein + fiber (chickpeas) | Brain registers as "full meal" despite calorie count

Ingredients:

• 1 medium cucumber, sliced
• 3 tbsp hummus
• Optional: crushed curry leaves mixed into hummus

Time: 3 minutes

14. Berries Alone (The Fiber Bomb)

Satiety Science: Raspberries: 197 SI satiety score (tied with apples) | 8g fiber per cup = bulk in stomach = fullness signals | Only 64 calories per cup | Anthocyanins (berry pigments) = appetite suppressant

Ingredients:

• 1 cup fresh raspberries

Time: 0 minutes

15. Mixed Nuts (Portion-Controlled Handful)

Why to eat it: 6g protein + healthy fats per small handful | Satiety score: 84 SI (lower than protein foods, but combined with fiber works well) | Portable, shelf-stable

Ingredients (measured out):

• 15 almonds (30g)
• 10 cashews
• Pinch of sea salt

16. Dark Chocolate (The Surprising Appetite Suppressant)

Science: Dark chocolate suppresses appetite more than milk chocolate | Phenylethylamine (chocolate compound) = mood boost + reduced cravings | Only 150 calories for 2 squares (70% cacao) | Study: dark chocolate eaters had 36% less hunger than milk chocolate consumers

Ingredients:

• 2 squares (30g) 70%+ cacao dark chocolate
• Optional: eat with almonds for protein boost

17. Protein Bar (When You Need Portable)

Best store-bought options (Coles/Woolworths):

• Carman's Protein Bar (10.4g protein, 145 cal)
• Bulla High Protein (12g protein, 140 cal)
• Musashi Protein Bar (20g protein, 200 cal)

DIY Superior Option: Make moringa balls (Recipe #6) instead = $0.40 vs $1.50 store-bought

18. Curry Leaf Salt Snack Mix

Why it works: Curry leaves: natural appetite suppressant (anti-inflammatory compounds) | Sea salt: satisfies salt cravings without junk food | Zero calories for seasoning

Ingredients:

• 30-40 NutriThrive Dried Curry Leaves
• 1 tbsp sea salt
• Mortar & pestle

Instructions: Crush curry leaves + salt together. Store in small jar. Use to season: popcorn, roasted chickpeas, nuts, veggies.

Cost: $0.05 per use (lasts months)

19. Black Tea + Honey (The Natural Appetite Suppressant Drink)

Why it's genius: Black tea: 50mg natural appetite suppressants (catechins, polyphenols) | Honey: glucose stabilizer (prevents sugar crash) | Only 60 calories | Sustains energy 3+ hours without jitters

Ingredients:

• 1 cup hot water
• 1 tbsp NutriThrive Black Tea leaves (or 1 tea bag)
• 1 tsp honey
• Squeeze of lemon

Instructions: Brew black tea 3-4 minutes. Add honey and lemon. Sip slowly.

Time: 5 minutes

20. Curry Leaf Scrambled Egg (2-Minute Snack)

Why it's underrated: Eggs: 150 SI satiety score (among highest) | Curry leaves: appetite suppressant | Only 8 minutes cook time (or less) | Portable in container

Ingredients:

• 2 eggs
• 1 tbsp ghee
• 15-20 NutriThrive Dried Curry Leaves, crushed
• Salt & pepper

Instructions: Heat ghee in pan. Add curry leaves, sizzle 20 seconds. Add beaten eggs. Scramble 3-4 minutes until cooked. Eat hot or cold later.

Time: 5 minutes

21. Moringa + Black Tea Smoothie (High-Satiety Drink)

Why it's brilliant: Moringa: protein + fiber (resistant starch) | Black tea: appetite suppressant + antioxidants | Greek yogurt: 22g protein | 150 calories for serious fullness

Ingredients:

• ¾ cup Greek yogurt (17g protein)
• ½ cup cold brewed black tea
• ½ frozen banana
• ½ tsp NutriThrive Moringa Powder
• 1 tbsp honey
• Handful of ice

Instructions: Blend all ingredients. Drink immediately.

Time: 3 minutes

22. Roasted Chickpeas Three Ways (Mix & Match)

Base: 2 cans chickpeas, drained, dried, tossed with oil & salt, roasted 30 min at 200°C

• Version A: Curry Leaf (Recipe #1) — 130 cal | 6g protein | 5g fiber
• Version B: Black Tea & Cumin (Recipe #10) — 130 cal | 6g protein | 5g fiber
• Version C: Simple Salt — 130 cal | 6g protein | 5g fiber

Storage: 4 weeks each in separate jars

Morning (prevent afternoon crash):

High protein snack: Cottage cheese + apple OR hard-boiled eggs

Science: Protein digests slowly = 4-5 hour fullness window

Result: No 3 PM energy crash = no junk food binge

Afternoon (3 PM hunger):

High volume, low-cal snack: Roasted chickpeas OR popcorn

Science: Volume + fiber = stomach stretch sensors trigger fullness

Result: Feel full on 100-150 calories

Evening (before dinner):

Satiety drink: Black tea + honey OR smoothie

Science: Liquid + antioxidants = appetite suppression

Result: Smaller dinner portions = fewer calories overall

Q: Can I eat these snacks and still lose weight?

A: Yes. IF these replace higher-calorie junk snacks. The satiety index means you'll naturally eat less overall because you'll feel fuller.

Q: Which snack keeps me fullest longest?

A: Tuna on toast (26g protein) and cottage cheese + apple (25g protein) = nearly 4-5 hour fullness. Tied for #1.

Q: I have a sweet tooth. Which snacks satisfy cravings?

A: Dark chocolate (appetite suppressant + satisfaction), moringa energy balls (tastes like treat), berries with Greek yogurt.

Q: Are these safe for diabetics?

A: Most are LOW glycemic index (won't spike blood sugar). Especially: roasted chickpeas, Greek yogurt, eggs, nuts. Avoid honey-based snacks; consult your doctor.

Q: What if I get hungry between snacks?

A: Drink black tea + curry leaf water (zero calories, appetite suppression). Or eat a second serving of chickpeas (130 cal) — still well under meal calories.

Q: Can I prep these for the week?

A: Yes! Roasted chickpeas (4 weeks), moringa balls (1 week), hard-boiled eggs (5 days), tuna mix (3 days). See storage notes per recipe.