Have you ever wondered what satiety actually is? How this wonderful state of “feeling full” is obtained? Even why we seem to have a hard to getting there?

Technically, satiety “is the feeling of fullness and the suppression of hunger for a period of time after a meal.” Basically, the more satiated we feel, the longer hunger is suppressedUnfortunately, in our world of processed foods — high in sugar, trans fats, and refined carbs — our poor stomachs are having a harder and harder time feeling full.

There are four typical characteristics that satiating foods share: they are high in protein, high in fiber, high in volume, — we’re talking water or air — and low in energy density — a food “that is low in calories for its weight.”

While it may seem like an impossible feat to find these foods, it turns out the plant-based world is plentiful with them. In fact, most plant-based foods naturally come with at least one of these characteristics! Here are fifteen recipes that promise to satiate!

1. Polish Cabbage and Potatoes

Source: Polish Cabbage and Potatoes

This Polish Cabbage and Potatoes recipe by Bianca the Green Creator has all the goods that you need to feel satiated including boiled potatoes, high fat coconut oil, and loads of veggies such as cabbage, onion, and carrots.

2. Savory Corn and Chive Oatmeal

Source: Savory Corn and Chive Oatmeal

Oats really are king when it comes to the plant-based world. They’re filled with dietary fiber, vitamins, and minerals. This Savory Corn and Chive Oatmeal recipe by Lauren Smith is not only loaded with satiation-central oats, but it’s also got a few veggies to boot including corn, onion, chives, and veggie broth.

3. Winter White Bean Chowder With Kale and Coconut Bacon

Source: Winter White Bean Chowder With Kale and Coconut Bacon

Soups are a great meal to increase satiation! It’s all about that extra liquid that also happens to be nutritious. This Winter White Bean Chowder With Kale and Coconut Bacon recipe by Christine DesRoches combines the power of soup, protein and fiber-rich legumes, high-fat coconut and avocado, and colorful veggies such as kale, onion, celery, potatoes, parsnip, and veggie broth.

4. Red Lentil Potato Soup

Source: Red Lentil Potato Soup

Another soup to fight those hunger pangs! This Red Lentil Potato Soup recipe by Petra Vogel provides yet another super combo of satiation including that lovely liquid veggie broth paired with protein-rich lentils, and potatoes.

5. Orange Chia Yogurt Bread

Source: Orange Chia Yogurt Bread

This Orange Chia Yogurt Bread recipe by Jessica Bose combines the best of both worlds by creating a super healthy, high-fiber, and protein-dense meal. Along with chia seeds and wheat, this bread is slightly naturally sweetened with oranges, which also happen to be rich in vitamin C.

6. Fermented Beet Quinoa Bowl

Source: Fermented Beet Quinoa Bowl

Have I mentioned that fermented foods can actually help keep you fuller longer? That’s because fermented foods are super rich in fiber! This Fermented Beet Quinoa Bowl recipe by Nikki and Zuzana mixes fermented beets — also rich in antioxidants, vitamins, and minerals — with protein and fiber-rich quinoa, as well as healthy fat-filled walnuts.

7. Raw Walnut Pate

Source: Raw Walnut Pate

This Raw Walnut Pate recipe by Nikki Stokes is a unique snack that kicks hunger to the curb! It’s loaded with healthy fat from walnuts and almonds, fiber from flaxseed, and all of the above from lovely oats.

8. Cinnamon Chickpea Blondies

Source: Cinnamon Chickpea Blondies

Think that desserts may reverse your goal for satiation? It’s all about choosing the right type of dessert. This Cinnamon Chickpea Blondies recipe by Jenn Sebestyen is supercharged with chickpea and oat-sourced protein, while also loading on the healthy fats from cashews and walnuts.

9. Coconut Oil Crispy Rice

Source: Coconut Oil Crispy Rice

Coconut oil is loaded with both saturated fat and medium-chain triglycerides — two of the most satiating fats available in the natural world! This Coconut Oil Crispy Rice recipe by Katzie Guy-Hamilton includes both coconut oil and fiber and protein-rich rice.

10. Chocolate Trail Mix Bars

Source: Chocolate Trail Mix Bars

These Chocolate Trail Mix Bars by James Wythe are a wonderful snack to keep on hand if you get hungry on the go! They are loaded with healthy fat from pecans, pistachios, and coconut oil, and also have a bit of protein from almonds.

11. Vegan Caramel Popcorn

Source: Vegan Caramel Popcorn

So, what’s up with the whole “volume” part of satiating foods? How do you eat food with air? Heard of popcorn? This Vegan Caramel Popcorn recipe by Rhea Parsons offers lots of bang for your buck when it comes to filling up. You get that wonderfully light and air-filled popcorn, along with a slight bit of sweetness to round it out.

12. Colombian Black Bean Stew

Source: Colombian Black Bean Stew

This Colombian Black Bean Stew recipe by Kimberly Espinel is super hardy and super filling! With veggie broth making up the base, this stew is protein and fiber overloaded from black beans, quinoa, and avocado. You’ll have a hard time finishing one bowl, yet won’t want another any time soon!

13. Almond Joy Oat Bran Granola Bars

Source: Almond Joy Oat Bran Granola Bars

Maybe the trail mix bars aren’t your thing. How about giving these oat bran bars a try! This Almond Joy Oat Bran Granola Bars recipe by Abby Thompson is yet another great on-the-go hunger kicking snack. These are loaded with fiber and protein from oats and almonds, yet also load on the healthy fat from coconut.

14. Apple Cinnamon Buckwheat Porridge

Source: Apple Cinnamon Buckwheat Porridge

This Apple Cinnamon Buckwheat Porridge recipe by Kristina Jug and Mitja Bezensek will fill you up first thing in the morning and keep you full until lunchtime! While buckwheat is super fiber-rich, this soup really gets its fiber punch from the pectin-rich apples.

15. Green Pea Avocado Spread

Source: Green Pea Avocado Spread

Looking a super simple, nutrient-rich, and filling snack? This Green Pea Avocado Spread recipe by Julie Van den Kerchove fits the bill! It hits all of the marks with fat, fiber, and nutrient-rich avocado and protein-rich peas.

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

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