1 min readSOMETHING KIND OF amazing is happening in the supermarket. After decades of research on the muscle-building, stomach-filling, disease-fighting benefits of eating a diet high in protein and fiber, manufacturers started flooding the shelves with packaged products loaded with protein, fiber, or both.
To find which of these foods are worthy of your cart, we read the labels, analyzed the ingredient lists, and taste-tested everything. For meals, we looked for products released within the past year or so that reached (or approached) a threshold of 30 grams of protein and 10 grams of fiber. For snacks, we looked for numbers above or close to 15 grams of protein and 5 grams of fiber. (Those amounts help build muscle and promote fullness throughout the day.) For all products, we wanted little to no added sugar, plus a reasonable calorie count. And everything, naturally, had to taste great. And the winners are...
ChiChi Protein Hot Cereal
Chickpeas for breakfast. This grain-free oatmeal swap delivers 11 grams of plant protein and about 6 grams of fiber per bowl, with flavors like dark chocolate and maple brown sugar. Level it up with fruit, nut butter, or protein milk.
Pioneer Pastures Ultra-Filtered A2 Protein Milk
Easy on your gut. Serious about protein. Ultra-filtered, lactose-free A2 milk packs 14 grams of protein per serving—available in whole, 2%, and chocolate.
Rise & Puff Breakfast Quesadillas
These folded ’dillas cook up crisp and gooey in a pan or microwave. Each one has 20 grams of protein for about 300 calories, but no fiber, so eat it with a bowl of cottage cheese loaded with fresh fruit.
Holos Organic Overnight Muesli
One stout pouch contains 20 grams of protein and 11 grams of fiber for 380 calories. With two scrambled eggs, it’s an easy, solid day-starter.
Br’Oats Oatmeal, Maple Brown Sugar
If you prefer your oats warm, this whey protein–fortified mix heats quickly and delivers 30 grams of protein and 3 grams of fiber. Tastes even better topped with sliced banana and walnuts.
Three Bridges Turkey Sausage & Swiss Egg White Bites
Breakfast that respects your time. Fluffy egg whites, lean turkey sausage, and melty Swiss deliver 17 grams of protein for 250 calories—no pan, no prep. Add fruit or avocado toast for a balanced win.
Purely Elizabeth Protein Oatmeal
This just-sweet-enough oatmeal helps fuel your morning with 10 grams of plant-based protein and whole grains.
For Good Granola, Sweet Curry Buckwheat
Warm curry flavor, serious crunch. Toasted buckwheat groats, mellow curry spice, and a sweet maple finish deliver 3 grams of fiber and 4 grams of protein. The perfect savory-sweet topper for protein-packed Greek yogurt.
Dave’s Killer Bread Burger Buns
A bun that refuses to be an afterthought. Packed with hearty whole grains and 8 grams of protein, it’s built for stacked burgers and serious flavor.
Lentiful
Just add hot water to this cup of hearty lentils for 12 grams of plant-based protein and about 7 grams of fiber. Serve it topped with Greek yogurt and avocado and beside or a thick slice of grainy toast.
Bumble Bee Snackers
Proof that tuna doesn’t have to be—or shouldn't be—boring. Lemon pepper, sweet heat, and Thai chili options ratchet up the flavor and deliver up to 19 grams of protein. Toss on rice, stir into pasta, or eat straight from the can.
Kevin’s Natural Foods Frozen Bowls, Parmesan Basil Chicken
At 34 grams of protein, 2 grams of fiber, no sugar, and 4 million grams of flavor, this meal beats out any other in the freezer aisle. The chicken is sous vide, so it stays tender through a reheat too.
Goodles, Thrilled Cheese
It’s boxed mac ’n’ cheese, fortified with plant-based ingredients that provide 14 grams of protein and 7 grams of fiber per half box. Honestly, though, this grilled cheese–flavored version is so good, you will (and can!) eat the whole thing.
Amy’s Kitchen Mole Enchilada
Cheesy, savory, and just sweet enough, this vegetarian frozen meal delivers 22 grams of protein and 3 grams of fiber per tray. Pair it with some guacamole and the Crisp Power Protein Pretzels.
Sturdy Sauce, Marinara Sauce
This high-protein pasta sauce (no, really) has 20 grams in a half cup due to a mix of bone broth, collagen, and whey protein. It’s tasty with shakshuka or combined with the high-protein HappiEats Sport Pasta.
Loopini High-Protein Margherita Pizza
No lie, a whole pie contains 50 grams of protein and 20 grams of fiber for a totally sensible 560 calories. That’s because the crust is made from lupini beans, which are chock-full of both nutrients.
HappiEats Sport Pasta, Spaghetti
Durum wheat semolina plus lentil, white bean, and quinoa flours combine for a deeply hearty pasta with 18 grams of protein and 10 grams of fiber per satisfying serving.
Scott & Jon’s Baja Fish Taco Bowl
Activate vacation mode straight from your microwave. Wild-caught pollock, black beans, and fire-roasted corn swim in a zesty cilantro lime crema for 18 grams of protein and serious Baja vibes.
Actual Veggies Sweet Potato Super Fries
These fries flex. Sweet potato, carrot, and chickpea team up for real crunch, 5 grams of protein, 3 grams of fiber.
Fichi Fig & Walnut Bites
Sweet, chewy, crunchy, and nutty in all the right ways. These bars are fortified with figs and walnuts, with 5 grams of fiber and 3 grams of protein per serving.
The Conscious Bar
Each serving has roughly six grams of protein and at least 10 grams of fiber. Yes, in a chocolate bar.
Hippeas Chickpea Pops, Cheezy Cheddar
Crunchy, cheesy, and puffy, these chickpea orbs deliver 3 grams of protein and 2 grams of fiber per serving.
Frigo Cheese Heads Snack Sticks
Same legendary cheese pull, upgraded flavors. Sharp Cheddar and pepper jack bring big taste to the rotation.
Catalina Crunch Protein Snack Mix
A snack mix that actually pulls its weight. At least eight grams of protein, fiber to keep you full, and bold flavors.
Carnal Beef Sticks, Black Truffle & Black Garlic
Yeah, the flavor is wild. (Credit the high-end chefs who built the brand.) Zero sugar. Eight grams of protein per stick. Slim Jims, these are not. They don’t have fiber, but a stick pairs well with an apple, a pear, or any other crisp, fresh fruit.
Mush Protein Bar, Peanut Butter Chocolate Chip
No weird-science fats. No pseudo sugars. No unpronounceable ingredients. Just 15 grams of protein, 3 grams of fiber, and a whole lot of Reese’s-like deliciousness.
Momentous Whey Protein Isolate Travel Packs
High-quality whey, simplified. Twenty grams of grass-fed protein per packet, NSF Certified for Sport, and built for life on the go.
Noka Superfood Smoothies
No blender. No mess. Just produce. Organic fruits and vegeteables with up to 7 grams of plant protein and at least 3 grams of fiber in a ready-when-you-are pouch.
Health-Ade SunSip
Soda, but make it functional. Prebiotics, vitamins, and minerals—all fizzed up in classic flavors. (We love the cream soda.)
Lifeway Muscle Mates
Three wins in one bottle. Twenty grams of protein, five grams of creatine, and 12 live and active probiotic cultures support muscle, performance, and gut health.
Crisp Power Protein Pretzels
These rings of crunchy deliciousness contain a massive 25 grams of protein and 9 grams of fiber. Credit three kids of protein—wheat, carob seed, and soy—for enhancing the muscle-building power.
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Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
Sydney Lappe, RDN, is a St. Louis-based dietitian with nearly a decade of experience in nutrition writing and editing. With a background in psychology, she writes about the connections between diet, fitness, and mental health.
