Why High Protein Snacks?
When you live a busy lifestyle, snacks can be useful when hunger hits and you don’t have time to prepare a meal.d
However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.
The key is to make sure your snacks are nutritious and contain protein.
Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels.
Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.
It’s very high in protein, containing an impressive 9 grams per ounce (28 grams).
Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.
My favorite brand is CHOMPS beef jerky!
2. TRAIL MIXES
Trail mix is a combination of dried fruit and nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving.
You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews.
The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is a reasonable serving.
3. TURKEY ROLL UPS
Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.
They’re essentially a sandwich without the bread.
Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation.
You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.
Each wrap provides about 5 grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.
4. GREEK YOGURT
Greek yogurt is an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (224-gram) serving. It has been shown to be more filling than yogurts with lower protein contents.
In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health.
To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers.
The addition of granola to yogurt provides 4 more grams of protein per ounce. However, be mindful of how much you use, as granola is high in calories and easy to overeat. One tablespoon or two is a reasonable serving size!
Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling.
Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids.
6. HARD BOILED EGGS
Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They’re particularly high in B vitamins and trace minerals.
In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.
One hard-boiled egg consists of 6 grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day.
7. NO BAKE ENERGY BITES
Energy bites are a delicious, high protein snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.
The best part about energy bites is that they don’t require baking. You can prepare a batch ahead so that you have a snack available when you need to grab one and go.
Here is a recipe for peanut butter energy bites, which provide 5 grams of protein per serving.
8. HANDFUL OF ALMONDS
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.
One ounce of almonds provides 6 grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals, and healthy fats.
Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight.
Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.
9. ROASTED CHICKPEAS
Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They’re also an excellent source of protein and fiber.
A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese.
The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes, and some cancerS.
One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.
10. COTTAGE CHEESE
Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.
There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content.
Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin.
You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
11. PROTEIN BARS
Protein bars are an easy way to consume high protein snacks.
They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.
Alternatively, you can easily make a batch on your own by following this recipe, which uses nuts, dates, and dried fruit.
12. CANNED SALMON
Cans of salmon are an excellent high protein snacks that you can take with you wherever you go. Just 1 ounce provides 8 grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12, and selenium.
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia.
You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.
13. PUMPKIN SEEDS
Pumpkin seeds are perfect for a quick high protein snacks, and they’re high in protein and some other valuable nutrients.
One ounce of pumpkin seeds contains 5 grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids.
Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health.
Furthermore, their protein and fiber contents make them a great snack to curb hunger until you’re able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup (16 grams).
14. AVOCADO AND CHICKEN SALAD
Avocado and chicken salad is a tasty, filling, and portable high protein snacks. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.
Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium, and folate.
To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.
15. EGG MUFFINS
Egg muffins make super high protein snacks!
They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking the muffins.
They’re also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1–2 tablespoons of cheese.
This egg muffin recipe combines eggs with broccoli, onions, and bell peppers.
THE BOTTOM LINE: HIGH PROTEIN SNACKS
High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.
While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time.
BONUS: Protein Shakes
While getting your protein from whole food sources is ideal, protein shakes make for easy high protein snacks that will sneak some protein and other nutrients into your diet.
Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack.
In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories.
Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal.
To make a protein shake, simply combine 1 scoop of protein powder, 1 cup of milk or juice, 1 cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go. (You can also use a vegan protein with a variety of plant based protein sources!)