Home » Recipes » The Ultimate Snack Combination (Filling + Improves Digestive Health)

The Ultimate Snack Combination (Filling + Improves Digestive Health)

Creamy, crunchy, sweet and salty all rolled into one delicious recipe!

This snack aids in digestion, boosts your immune system, helps you feel fuller, longer and tastes absolutely amazing! It’s the perfect combo to tide you over between meals.

The “ultimate” snack combo

When Isla was a baby and transitioned to eating real foods, I often experimented with ways to serve her a combination of protein, fat and fiber. I was put to the test when Isla began experiencing chronic constipation. I began researching real-food ingredients that not only hit all three macronutrients, but also helped her feel satisfied AND promoted healthy digestion.

What started out as a snack to help my (at the time) 11-month old eat real food and combat constipation, has since become our entire family’s staple daily snack.

This “ultimate snack combination” not only helps satisfy hunger pangs, it stabilizes blood sugar levels (preventing crashes that drive you to crave more), helps keep you regular and provides fuel for your body! Plus, it’s downright delicious! WIN, WIN, WIN!

Why each of the ingredients in this snack ROCK!

Have you ever snacked on something and felt inexplicably ravenous shortly after, even though you just ate? It could be because your snack lacked three key nutrients: protein, fiber and a small amount of healthy fat. By eating a MIXTURE of the three, your body is able to feel satisfied after each meal for several hours, so you’re able to focus on what’s important (rather than daydreaming about more food).

Each ingredient in this snack was strategically picked to aid in health while still tasting amazing!

Cottage cheese (protein): Protein is satiating and helps you feel fuller, longer. If your snack lacks protein it can leave you feeling like you need to eat again shortly thereafter. It also ensures a steady supply of energy to your muscles and brain (hello, increased attention and performance). When shopping for cottage cheese, choose one with FfL-friendly ingredients (milk, cream, salt and cultures—that’s it!). Our favorite brand is Nancy’s Organic Cottage Cheese.

Nut butter (protein + healthy fat): For years, fat got a bad rap, but the truth is that healthy fats are an important aspect of your daily diet (key word here being “healthy”). The healthy fats in nut butter help stabilize hormones, level out blood sugar, absorb certain nutrients and make you feel fuller, longer. With that being said, the calories from fats do add up fast, so it’s important to be mindful of your portion sizes. The only ingredients in your nut butter should be the nut, or a combination of nuts, ground up into nutty goodness—that’s it! …and maybe a limited amount of salt.

Flax meal and apple slices (fiber): Fiber has the most incredible weight-management and health benefits, not to mention it keeps you full for hours. Why flax meal rather than the whole seed? Because it’s easier for your body to absorb the nutrients.

Prune juice: Just like flax and apples, prune juice is high in fiber and really helps aid in digestive health. It also contains an array of important vitamins and antioxidants needed for the health of your immune system. When shopping for prune juice, choose one that’s made with 100% pure squeezed or cold-pressed juice, not from concentrate (just the juice—no other ingredients added).

Cacao nibs: Made from cacao beans, nibs have some serious super powers. They’re exceptionally rich in antioxidants, which fight off damage to the body, such as premature aging and certain cancers. They contain potassium, iron and magnesium. They’ve been shown to reduce inflammation and improve heart health. They’re loaded with fiber, which helps promote healthy digestion and, last but not least, they stimulate serotonin and dopamine in the brain (a.k.a. feel-good hormones).

One snack—three ways!

We whip up this tasty treat almost every single day. To prevent boredom, we like to make it three different ways. Choose whichever one tickles your fancy and ENJOY!

In a bowl: When making this for my 11-month old, I eliminated the nibs (mainly because they’re hard and crunchy). I simply mixed cottage cheese, nut butter, flax and prune juice together in a bowl and served it with a spoon. To this day, we often still eat it this way.

On apple slices: If you’re someone who needs a little crunch, smearing this combo on apple slices and topping it with nibs is an extraordinary way to satisfy your crunchy snack cravings.

With blueberries, rather than nibs: Like nibs, blueberries have some serious super powers. They’re high in nutrients, antioxidants and fiber, making them the perfect substitution for nibs in this recipe.

For a meal

On a piece of toast: If you want to make this a meal, spread on a piece of toast, top with blueberries or nibs and enjoy!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

The Ultimate Snack Combination (Filling + Improves Digestive Health)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews


This snack aids in digestion, boosts your immune system, helps you feel fuller, longer and tastes absolutely amazing!



Optional additions: (see “One snack—three ways!” above)


  1. Mix nut butter, cottage cheese, flaxseed meal and prune juice in a small bowl or container.
  2. Enjoy right out of the bowl or spread on toast or apple slices.
  3. Add cacao nibs or blueberries on top for some added nutrition and flavor.


We recommend organic ingredients when feasible.

Always check for FfL-friendly ingredients.

  • Prep Time: 2 min
  • Category: Recipes
  • Method: Prep Now, Cook Later, Too Easy

Treat Yourself to a Weekly Wellness Boost!

Unlock VIP access to self-care secrets, delightful surprises, and a dash of healthy food inspiration. Join us now and let the pampering begin!

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

You May Also Enjoy

Leave a Comment


Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

Hi beautiFULL, We’re Pam & Kalie

Holistic Wellness Specialists and food freedom experts, here to dish out practical advice for a healthier life. Ready to savor real food, joyFULL movement, and a balanced mind-body connection? You're in the right place!

Ready to Start Living FULL?




Real Food Crash Course

Learn how to cut out processed food in a realistic and manageable way.

Free Guide Food – Real Food Crash Course

"*" indicates required fields