These top 10 foods help you feel full longer and maintain a calorie deficit. Learn how protein, fiber, and healthy fats support satiety.

The post Top 10 Foods to Make You Feel Full and Satiated appeared first on MyFitnessPal Blog.

Ever finish a meal only to find yourself reaching for a snack not long after? You’re definitely not alone. Sometimes the issue isn’t how much you ate, but whether your meal left you feeling truly satisfied, both physically and mentally.

The good news? Staying fuller for longer doesn’t require a pricey subscription or a major lifestyle overhaul. By choosing the right kinds of foods, like those rich in protein, fiber, healthy fats, and even water, you can support satiety, stay hydrated, and keep hunger at bay. Read on to discover 10 satisfying foods to add to your regular meal rotation.

What Makes Food Filling?

Ever heard of nutrient density? This is a term used to describe the balance of nutrients present in a food that contributes not only to overall diet quality, but also how full, or satiated, you feel after eating (1,2). Nutrient dense foods are usually higher in nutrients but lower in total calories (1,). When you’re satisfied and satiated after a meal, you’re less likely to reach for the cookie jar a few minutes later, meaning eating more (and the right kind of foods) at mealtime can actually help lower your total calorie intake throughout the day. The catch? You’ve got to be eating the right kinds of foods.

For example, foods that contain a mix of complex carbohydrates, like dietary fiber, lean protein, and healthy fats offer up a high level of nutrient density, meaning you’re getting more “nutritional” bang with every bite (3). These key nutrient superstars work together to help people stay fuller for longer (4). 

But, the nutrient density of a food (or meal) isn’t the only factor that affects intake and in turn, your satiety. The food structure, processing,  portion size and variety have been found to also play a role (3,5). With this in mind, let’s dive into the 10 foods our dietitians agree are solid additions to a regular diet if you’re looking to feel satisfied and satiated with your next meal. 

10 Most Satiating Foods to Keep You Full

1. Eggs

One large egg packs 6 grams of high quality protein and over 10 vitamins and minerals, making them a welcome addition to your regular routine (6,7). Given the protein content of eggs, when eaten as part of a high protein diet they may help contribute to satiety (8).  And, depending on the type of feed the chickens are fed, some eggs also provide heart-healthy omega-3 fats too. 

Don’t worry if you enjoy an egg daily. The American Heart Association suggests it can fit into a heart-healthy diet when enjoyed in moderation (9). The key is to pair your eggs with other nutrient-dense foods to reap the complete package to aid satiety. Here’s a few of our MyFitnessPal reader favorite recipes to get you thinking outside the box:

• Low & Slow Spring Onion Frittata
• Huevos Rancheros Nests
• Fried Egg & Avocado Breakfast Bowls 

2. Potatoes

Long gone are the days you need to worry about the carbohydrate content in the spud. Potatoes aren’t just delicious, they’re nutritious too! With just 130 calories and 4 grams of fiber in a small potato (about 2-inches in diameter), potatoes are a satiating addition to your meal (10). Plus, they pack potassium too, an important mineral and electrolyte that helps keep your fluid levels balanced in the body (10,11).   

Opt for baked, boiled or roasted potatoes over fried alternatives to keep the calories in check and nutrient density of the spud front and center. Pair them with a lean protein and vegetables to create a well rounded, balanced meal. 

3. Lean Meats

Lean meats, like a chicken breast, turkey cutlet, salmon filet, or even pork chop are wonderful additions to a balanced diet. These protein-rich foods help support your fullness factor (8) . This means when you combine your meals with lean meat, fiber-rich carbohydrates, and healthy fat, you’re going to be satiated for longer. 

Some of MyFitnessPal users favorite combinations include:

• Lemony Chicken Skewers with Squash Salad
• Cold Thai Noodle Salad with Shrimp and Chicken 
• Easy Turkey and White Bean Chili 

4. Greek Yogurt

A serving (7-ounces) of a plain, lowfat, unsweetened Greek yogurt packs just 150-calories and a whopping 20 grams of complete protein (12). While lactose, a natural sugar, is present in dairy foods, there is no added sugar when you opt for the plain version. This not only supports a healthy dietary pattern, but also opens the door for a blank canvas in which you can flavor your yogurt in whatever fashion that excites your taste buds. 

For example, craving something savory? Mix it with the fixings in this classic chicken salad with a healthier twist! Or, stick with a naturally sweetened breakfast or snack option that brings a powerful punch of protein by pairing it with fruit and nuts in a Berry Parfait. 

5. Cottage Cheese

This trendy refrigerator staple has made waves with MyFitnessPal users, with past survey data showing MyFitnessPal users around the world logged nearly 7 million pounds of cottage cheese within just the first 6-months of 2024. And, there’s a reason why: it’s a protein powerhouse that works well all times of day. In a ½-cup serving, there’s 14 grams of quality protein for just 80 calories (13). 

And, cottage cheese is versatile. From a sweet treat like a High-Protein Cottage Cheese Cookie Dough Dip to a savory Protein-Packed Cottage Cheese Queso Dip, there’s something for everyone when you open the possibilities with this dairy staple. 

6. Nuts and Seeds

Nuts and seeds remain a heart-healthy food for food reasons: they pack not only healthy fats, but are also a source of protein and fiber (14). Remember, this trifecta of nutrients work together to promote fullness (3).

But, portion size matters. These foods are tiny but mighty, meaning depending on how large your hand is, you can easily go overboard on the caloric density of this food. For reference, a 1-ounce serving size offers 170 calories, 6 grams of protein and 3 grams of fiber, but a 1-cup serving has 860-calories (14). Point being: measure wisely. 

7. Whole Grains

Carbohydrates include both simple and complex options, the latter being the more nutrient dense. Whole grains fit the bill in this category, offering up not only dietary fiber, but also protein, vitamins and minerals, and even antioxidants (15). Their nutrient composition helps promote satiety when you include them regularly in the diet.

Some of our favorite options include quinoa, bulgur, amaranth, oats, whole grain bread, and polenta. The wide variety of options in the whole grain category lend themselves to make wonderful variety filled meals morning noon and night. Plus, pairing them with a protein and healthy fat helps increase satiety, keeping you fuller for longer. 

Need some inspiration? Try our MyFitnessPal favorite Veggie-Packed Baked Ziti with your whole grain pasta tonight. 

8. Legumes and Beans

The pulse family, including lentils, chickpeas, black beans, and your other favorite beans work well when it comes to filling you up at meals and snacks. Legumes and beans not only pack fiber, but are also considered a source of plant protein too (16). This means you’re getting a dynamic duo that helps increase satiety when you enjoy them in your diet. 

If you’re in a time crunch, just pop open a can, rinse under cool running water, and add them to your salad or grain bowl for a quick and easy meal option. 

9. Fruits and Vegetables

There’s a reason fruits and vegetables top the chart of nearly every healthy, balanced diet plan out there. They’re packed with important nutrients, like fiber, vitamins, minerals, and antioxidants, that contribute to a healthy lifestyle (17). Plus, some produce picks, like watermelon, have a high water content at around 90%, meaning you’re also nourishing hydration too when you nosh on these foods (18). 

Because fruits and vegetables lack significant amounts of protein, it’s important to pair them with a lean protein and/or healthy fat source to extend their staying power in the body. High fiber fruits, like raspberries, work well with dairy, like cottage cheese, for a delicious and nutritious snack option. 

Pro-Tip: Microwave a cup of frozen raspberries and top with the dairy of your choice. The natural sweetness of the raspberries offers a nice sweet pick me up, while the shelf-stable variety of frozen fruits (and veggies) locks in their freshness and nutrition, making them accessible and affordable year round.

10. Healthy Fats

Last but not least, healthy fats play an important role in the satiety equation. Because fat digests more slowly, including it in meals can help you feel fuller for longer.(3) That said, the type of fat you choose matters, especially for overall health. Aim to prioritize sources rich in unsaturated fats while limiting saturated fats (19).

MyFitnessPal dietitian Joanna Gregg advises, “Focus on healthy fats from foods like avocados, olive oil and seafood such as salmon. Use nuts and seeds as toppings, think of them as a ‘crouton’ for meals and snacks, to add flavor and bonus nutrients that contribute to satiety while keeping calories in check.”

Bottom Line

Feeling hungry shortly after eating doesn’t always mean you need more food, it may mean you need more satisfying food. Building meals around nutrient-dense choices that combine protein, fiber-rich carbohydrates, healthy fats, and high-water foods can help you stay fuller longer, support steady energy levels, and reduce the urge to snack mindlessly.

The best part? You don’t need a complicated plan to make this work. Small, strategic tweaks, like pairing fruit with yogurt, adding beans to salads, or topping meals with healthy fats, can make a meaningful difference in how satisfied you feel throughout the day. By focusing on balance rather than restriction, you can create meals that are both nourishing and enjoyable.Get started today with MyFitnessPal to help plan and track your meals, taking the guesswork out of What’s for Dinner!

The post Top 10 Foods to Make You Feel Full and Satiated appeared first on MyFitnessPal Blog.

Looking for packaged protein snacks that actually taste good? Discover 10 high-protein, satisfying options that keep you full between meals.

The post 10 Packaged Protein Snacks That Actually Taste Good (And Keep You Full) appeared first on MyFitnessPal Blog.

Reaching for a packaged snack? Checking the protein content is a smart first move. But a few other factors can make the difference between a snack that holds you over and one that leaves you hungry an hour later.

A protein-rich snack should actually help you stay full, support steady energy, and fit into your overall nutrition goals.

We asked MyFitnessPal’s registered dietitians to share the packaged protein snacks they personally buy—and how they make them work in real life.

Why Protein Snacks Can Help

Protein plays an important role in appetite regulation. Research shows that higher-protein foods can increase feelings of fullness compared to lower-protein options (1).

That doesn’t mean every snack needs 30 grams of protein. But it does mean choosing options that contain a meaningful amount of protein can make a real difference in how satisfied you feel between meals.

Several of our dietitians also emphasized pairing protein with fiber when possible. Fiber slows digestion and supports fullness (2). 

Dietitian-Recommended Protein Snacks

1. Bada Bean Bada Boom (Roasted Broad Beans)

Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition, recommends this legume-based snack.

“Crunchy, perfectly seasoned, and packed with protein and fiber—sign me up! Bada Bean Bada Boom is actually broad beans (fava beans)—perfect for satisfying your salty snack cravings while serving up some awesome nutrition benefits.”

Her favorite flavor – Mesquite BBQ – provides 6g of protein and 4g of fiber per serving (3). Jaeger suggests enjoying them alone or pairing them with fruit or vegetables for additional fiber.

2. Wilde Protein Chips

If you love chips but want something more filling, Jaeger suggests Wilde Protein Chips.

“I love a crunchy chip but I am always on the lookout for better-for-you options to satisfy my craving while still adding key nutrients to my day—and Wilde Protein Chips check all the boxes.”

These chips provide 10 or more grams of protein per serving from chicken breast, egg whites, and bone broth which helps make them more substantial (4). 

Pairing them with vegetables or fruit adds fiber and makes the snack more balanced. Try her favorite Buffalo Chicken flavor, or opt for classic options like Sea Salt & Vinegar.

3. Chomps Beef Jerky Sticks

Brookell White, RD, MyFitnessPal Dietitian values convenience and simple ingredients.

“I love a grab-and-go snack. Especially when it’s high in protein which helps me to feel full longer.”

Her go-to option provides 10-12g of protein for about 100 calories (5). She also appreciates brands that offer recognizable ingredients and no added sugar.

High-protein snacks like jerky can be especially helpful on busy days when refrigeration isn’t available.

4. Wonderful No Shells Pistachios

White also recommends pistachios as an easy, shelf-stable option.

“Need an easy and filling snack to satisfy your salty cravings? Wonderful Salted Pistachios may be the snack for you!”

A single-serving bag provides about 5g of protein along with fiber and unsaturated fats. Pistachios also provide important vitamins and minerals, including thiamin and vitamin B6 (6).

“Have a handful of protein snacks stocked in your home so that you always have easy options. These along with nut butters, seeds, cheese sticks and hard boiled eggs are all great to keep on hand,” White adds.

5. The Only Bean Crunchy Roasted Edamame

If you’re looking for a plant-based snack, roasted edamame is a strong option.

Emily Sullivan, RD, MyFitnessPal Dietitian recommends this snack when you’re looking for something crunchy and satisfying.

“They deliver 11g of plant-based protein per serving in a crunchy, savory bite, helping keep you full and energized between meals or after workouts.”

With 4g of fiber per serving and all essential amino acids as a complete plant protein, edamame offers a well-rounded plant-based option (7,8).

6. Fairlife Nutrition Plan Shake

Sullivan also appreciates high-protein shakes for convenience.

“As a busy working mom, sometimes I need a snack that I know will give me long lasting energy that I can easily consume.”

This shake delivers 30g of complete protein with only 2g sugar (9) making it a solid choice for a high protein snack when you’re short on time or on the go.

7. RxBar Protein Energy Bites

Joanna Gregg, RD, MyFitnessPal Dietitian likes these for their simple ingredient list.

“They taste like a little burst of peanut butter and jelly… but are made from simply peanut butter, apples, dates and egg whites.”

Each serving provides 8g of protein (10). Gregg recommends paying attention to ingredient lists and added sugar when evaluating protein bars or any packaged snacks.

8. Kodiak Cakes Muffin Power Cup

Gregg says she uses these as a “sweeter/dessert option” and loves that there are several flavors to choose from—from blueberry to double dark chocolate.

“I love to grab one of these when I am craving something sweet for a quick protein rich option. These cups do have up to 15g added sugar per serving though so definitely use it as a healthier sub for a traditional dessert as opposed to a staple of your day.”

It has 12g of protein and 4g of fiber per serving (11).

To boost the nutrition even more, she recommends adding fresh blueberries or diced strawberries before microwaving. That little addition adds natural sweetness, a pop of tart flavor, and extra fiber.

Gregg also offers a broader tip when shopping for packaged snacks: look for fewer ingredients, especially ones you recognize, and pay attention to added sugar. Higher protein and fiber with lower added sugar is what you want.

9. TRUBAR Cocoa for Coconuts Protein Bar

Katherine Basbaum, RD, MyFitnessPal Dietitian, doesn’t hide her excitement about this one.

She admits she’s “a sucker for anything chocolate and coconut,” so when she discovered this bar, she says she was “in heaven.” What surprised her most was that something so dense, chewy, and rich clocks in at just 190 calories while delivering 12 grams of protein and an impressive 14 grams of fiber per bar (12)

She also points out that the brand offers several other flavors with similarly strong nutrition profiles, making it easier to rotate options and avoid getting into a snack rut.

When evaluating protein bars, Basbaum recommends looking at the full picture: high protein, high fiber, and low in added sugars. 

10. Harvest Snaps Green Pea Snack Crisps

Katherine Basbaum, RD, reaches for these when she wants something crunchy and savory without defaulting to traditional chips.

She says they’re her go-to chip alternative and loves that they’re made with just a handful of simple ingredients.

“I don’t know how they do it, but Harvest Snaps are so tasty, satisfying, and nutritious.”

One serving, about 22 crisps, provides 5 grams of protein, 4 grams of fiber, and just 75mg of sodium (3), making them a balanced option for a salty snack break (13).

Basbaum typically sticks with the original flavor but notes that they also come in fun varieties like Caesar and White Cheddar, giving you options depending on your mood.

How to Choose Better Protein Snacks

Across all dietitians, the advice was consistent:

• Choose snacks where protein is a meaningful part of the nutrition profile.
• Pair protein with fiber when possible
• Check for added sugars and aim for the lowest number possible.
• Choose recognizable ingredients

Katherine Basbaum, RD, MyFitnessPal Dietitian also reminds readers that packaged snacks aren’t the only solution:

There’s definitely a place for pre-made high-protein snacks when you’re short on time and need something convenient or portable. But don’t forget about simple options already in your fridge or pantry.

Leftover grilled chicken from last night’s dinner? Slice it up and pair it with a few whole-grain crackers and some fruit. A scoop of cottage cheese topped with sliced tomatoes and cracked pepper can work just as well.

As long as your base is some form of lean protein, the possibilities are endless for building a satisfying, high-protein snack.

And remember:

“Just because something is marketed as high protein doesn’t mean that it is automatically ‘healthy.’” — Emily Sullivan, RD, MyFitnessPal Dietitian.

Frequently Asked Questions

• Where is edamame in the grocery store?
  Traditional edamame pods are usually found in the frozen vegetable section. Roasted edamame snacks are typically stocked in the snack aisle near nuts or other high-protein packaged options.
• Are low sugar protein bars a healthy choice?
  They can be. Look beyond the “low sugar” claim and check protein and fiber content as well. A balanced option will contain meaningful protein, some fiber, and limited added sugars.
• Is protein popcorn a good snack?
  Protein popcorn can be a good snack if it delivers meaningful protein without too much added sugar, sodium, or saturated fat. Unlike regular popcorn, some protein-fortified popcorn brands, such as Khloud, include added milk protein isolate or other protein ingredients to increase protein content. (14). So, as with any packaged snack, check the nutrition label.

The Bottom Line

Snacks don’t have to be an afterthought, and they definitely don’t have to leave you hungry an hour later.

When you choose options that contain real protein, and ideally some fiber, they can help you feel satisfied, steady your energy, and make it easier to show up to your next meal without feeling overly hungry.

You don’t need to get it perfect. You just need a few better options ready when hunger hits.

And if you’re curious how your snacks are actually adding up, logging them in the MyFitnessPal app can help you see how your protein, fiber, and added sugar intake adds up throughout the day.

Small upgrades. Real impact.

The post 10 Packaged Protein Snacks That Actually Taste Good (And Keep You Full) appeared first on MyFitnessPal Blog.

Bring more pollinators, plants, and beauty into your life. My article “Home Turf” in Better Homes & Gardens has ideas for lawn alternatives.… Read More

The post My article “Home Turf” is in Better Homes & Gardens magazine appeared first on Digging.

If you read Better Homes & Gardens magazine, look for my article “Home Turf” in the April 2026 issue. For anyone thinking about shrinking the lawn or ditching it altogether, the article offers alternatives guaranteed to bring more pollinators, more plants, more beauty, and — yay! — less mowing and chemicals into your life.

Thank you to editor Miranda Crowell for the assignment and to Adam Woodruff, John Hart Asher, Edwina von Gal, Kathy Jentz, and Benjamin Vogt for their quotable insights.

Book Tour Events

I’m doing three more public speaking events for the launch of Gardens of Texas this spring. And huzzah — they’re free! Come see me, get gardening inspiration, and if you like, purchase a signed copy of the book.

March 21, 10:30 am to noon – Bulverde

Panel discussion: Hill Country Literary Festival

Mammen Family Public Library

131 Bulverde Crossing, Bulverde, TX, 78163

Join me for the festival’s Nature’s Narrative panel, where I’ll be in conversation about writing Gardens of Texas. Stay for a book sale and signing hosted through Nowhere Bookshop. This annual literary festival just north of San Antonio is free and offers a full day of author panels, book sales, workshops, food trucks, and more.

______________________________________

March 24, 6:30-8:30 pm – Fredericksburg

Presentation: Native Plant Society of Texas, Fredericksburg Chapter

212 W San Antonio St, Fredericksburg, TX 78624

I’m heading to the Hill Country to share inspiration and practical lessons from the resilient and beautiful gardens featured in Gardens of Texas. I’ll have books for sale and signing at the talk. Free and open to the public.

______________________________________

April 18, 10:00-11:30 am – Cedar Park

Presentation: Cedar Park Parks & Rec event

Register for this free talk (limited seating); select Gardening 101: Gardens of Texas

1435 Main St, Cedar Park, TX 78613

Cedar Park Recreation Center — Colorado Community Room

It’s hot, it’s cold, there’s drought and flood. It’s challenging to garden in Texas! And the weather is growing ever more extreme. So how should Texas gardeners adapt? Drawing from the visionary landscapes in my new book, Gardens of Texas, I’ll share how resilient gardeners are embracing change, shifting their plant palette, nurturing wildlife, and finding deeper joy in the process. I’ll have books for sale and signing at the talk. Come join us!

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

The post My article “Home Turf” is in Better Homes & Gardens magazine appeared first on Digging.

Loaded with fiber and quality plant-based protein, this vegetarian stew is a classic.

The post Slow Cooker Turmeric Lentil Stew appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Stirring in cooked farro gives this Creamy Vegan Kale and Farro Soup a perfect combination of creamy soup and chewy grains.

The post Creamy Vegan Kale and Farro Soup appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Tofu plus snap peas with a cashew-miso dressing just needs a scoop of brown rice to make a hearty bowl.

The post Crispy Tofu Bowl With Snap Pea-Miso Salad appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Chickpeas and Greek yogurt give this broccoli salad wrap a protein boost, no meat necessary.

The post Chickpea Broccoli Salad Wraps appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

This meatless meal uses canned chickpeas and frozen vegetables, making it extra convenient on weekdays. Since the flavors of this dish intensify over time, it’s perfect for leftovers. Active time: 10 minutes Total time: 45 minutes Chickpea Vegetable Curry Ingredients: 2 15-oz (878g) cans chickpeas 1 lb (454g) frozen broccoli/cauliflower/carrot blend 1 bell pepper, diced […]

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Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

An ideal meal-in-a-bowl for better gut health that’s tasty and filling, too.

The post Mushrooms, Brussels Sprouts & Tofu Grain Bowls appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Chickpea “Tuna” Salad Sandwich: it’s hearty, quick, and vegan. Dr. Danielle Belardo shares one of her favorite high-fiber recipes.

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty. 

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich. 

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from muscle and immune health to providing energy (2). 

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo. 

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total Time: 10 minutes

Chickpea Salad Sandwich

Ingredients:

• ½ cup canned low sodium chickpeas, rinsed and drained
• 3 tbsp vegan mayo
• ½ cup celery, finely diced
• ¼ cup red onion, finely diced
• 1 tsp Dijon mustard
• 1/8 tsp black pepper
• 2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add the vegan mayo, celery, red onion, and Dijon mustard, and stir until well combined. Season with black pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 626, Total fat: 36g, Saturated Fat: 3g; Monounsaturated Fat: 22g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g

Nutrition Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.