Delicious and Nutritious High Protein Snacks
Why high protein snacks?
Protein is an essential macronutrient that plays a crucial role in various bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. While most people are aware of the importance of consuming protein-rich meals, snacking can often be overlooked as a valuable opportunity to boost your daily protein intake in a calorie-conscious way.
Having high protein, low-calorie snacks readily available can offer numerous benefits. First and foremost, they can help you feel fuller for longer, thanks to their satiating effect, which can aid in weight management efforts without unnecessary calorie intake. Additionally, protein is vital for building and maintaining muscle mass, making high protein, low-calorie snacks an excellent choice for active individuals or those looking to support their exercise regimen while keeping calories in check.
However, finding healthy and convenient snacks that provide a significant amount of protein without excessive calories can be a challenge. Many pre-packaged snacks are laden with unhealthy fats, added sugars, and preservatives, making it essential to be mindful of your choices. An ideal high protein snack should have 10 times or less the number of calories compared to grams of protein.
For example, many people think Peanut Butter is a great high protein snack, and while it is delicious, and it does contain protein it is not considered a high protein snack. A serving size of peanut butter is 2 Tbs. In those 2 Tbs there are 190 calories and only 7g of protein. If we utilize the formula above, we can multiply 7 by 10 which equals 70. For peanut butter to be considered a high protein snack it would need to contain 70 calories or less. When we look at the label, we see that peanut butter actually contains 190 calories. Does that make peanut butter off limits? Absolutely not! It is delicious and I fully believe we should enjoy it, but we shouldn’t consider it a high protein snack option.
In this blog post, we will explore a variety of high protein, low-calorie snack options that meet this criteria, from portable and easy-to-prepare choices to creative and flavorful combinations. Whether you're an athlete, a busy professional, a stay-at-home mom, or simply someone seeking to incorporate more protein into your daily routine without excessive calories, you'll find inspiration and practical tips to help you make the most of your snacking occasions.
10 High Protein Snack Ideas
Nuts and Seeds like almonds, cashews, pistachios, and pumpkin seeds are excellent sources of plant-based protein. A single ounce of almonds provides around 6 grams of protein, while an ounce of pumpkin seeds offers a whopping 8.5 grams of protein. These snacks are also rich in healthy fats, fiber, and a variety of essential vitamins and minerals. Portion control is key when enjoying nuts and seeds, as they are calorie-dense. Some of the best options include:
Almonds: With 6 grams of protein per ounce, almonds are a great snack choice. They also provide heart-healthy monounsaturated fats, vitamin E, and magnesium.
Cinnamon Roasted Almonds
- Preheat oven to 350°F. Toss 1 cup of raw almonds with 1 tsp coconut oil, 1 tsp ground cinnamon, and a pinch of salt. Spread on a baking sheet and roast for 10-12 minutes, stirring halfway through.
Pumpkin seeds: An ounce of pumpkin seeds contains about 7 grams of protein, along with zinc, iron, and magnesium.
Chia seeds: These tiny seeds pack a protein punch with about 4.7 grams per ounce. They're also rich in fiber, omega-3 fatty acids, and antioxidants.
Chia Seed Pudding
- In a jar or container, mix 1/4 cup chia seeds, 1 cup unsweetened almond milk, 1 tsp honey, and 1/4 tsp vanilla extract. Stir well, cover, and refrigerate overnight. Top with fresh berries and enjoy.
Greek Yogurt is a protein powerhouse, typically containing around 15-20 grams of protein per serving. It's also a good source of probiotics, which can support digestive health. To make it a more well-rounded snack, top your Greek yogurt with fresh berries or low-sugar granola for added fiber and natural sweetness.
Adding fresh berries like strawberries, blueberries, or raspberries to your Greek yogurt is an excellent way to incorporate additional nutrients, fiber, and natural sweetness without excessive added sugars. The fiber in the berries can help promote feelings of fullness and support healthy digestion.
Alternatively, choosing a low-sugar granola can provide a crunchy texture and sweetness to your yogurt while offering whole grains, nuts, and seeds for additional fiber, protein, and healthy fats. Be mindful of portion sizes when adding granola, as some varieties can be high in added sugars and calories. One of my very favorite granolas is NuTrail. It has no sugar added, is gluten and grain free, and is really yummy! The ingredients are pretty clean and it adds a great crunch to your Greek Yogurt because of the sunflower seeds, pumpkin seeds, almonds, and pecans in the granola. I usually pick it up at Costco, but you can also get it at Walmart.
By pairing Greek yogurt with these nutritious toppings, you'll create a balanced snack that combines protein, fiber, and natural sweetness, helping you feel satisfied and energized until your next meal.
Protein Smoothies are a versatile and delicious way to pack in a significant amount of protein while also incorporating various fruits and vegetables. By blending a scoop of protein powder (whey, plant-based, or casein) with your choice of fruits, vegetables, and liquids like milk or plant-based milk alternatives, you can create a nutrient-dense and satisfying snack or meal replacement. My favorite protein powder is from Equip Foods, we love their chocolate Prime Protein powder. Their protein powder is a beef isolate protein, and it is free from whey, soy, and artificial colors and is usually a good choice for those with dairy intolerances. Prime protein also contains collagen, gelatin, and all of the micronutrients you would get from eating a 4 ounce cut of grass-fed beef.
Enjoy 15% off your first purchase of Equip Prime Protein here.
Chocolate Peanut Butter Protein Smoothie:
1 scoop Equip Prime Chocolate Protein Powder
1 banana
1 tbsp natural peanut butter
1 cup unsweetened almond milk
1/2 cup ice cubes
Blend all ingredients together until smooth and creamy. The Equip Prime protein powder provides 20 grams of protein, making this smoothie a perfect high-protein snack option. The banana and peanut butter add natural sweetness, fiber, and healthy fats.
Protein smoothies allow you to get creative with flavors and ingredients, while ensuring you get a substantial amount of protein in a convenient, portable form. Experiment with different fruits, vegetables, nut butters, and protein powder flavors to find your favorite combinations.
Protein Bars can be a convenient on-the-go snack option, but it's essential to choose wisely. Look for bars with minimal added sugars and high-quality protein sources like whey, casein, or plant-based proteins. Some recommended brands and flavors that meet the 10:1 calorie-to-protein ratio include Quest Bars, RXBars, and Orgain Protein Bars.
Homemade Peanut Butter Protein Bars:
In a food processor, combine 1 cup pitted dates, 1/2 cup natural peanut butter, 1/2 cup vanilla protein powder, and 1/4 cup rolled oats. Process until a dough forms. Press the mixture into a lined 8x8 inch baking dish and refrigerate for at least 1 hour before cutting into bars.
Hard-boiled Eggs are a classic, portable protein source, with each egg providing around 6 grams of high-quality protein. They're also low in calories, making them an excellent snack choice for those watching their calorie intake. Hard-boiled eggs are easy to prepare in advance and can be seasoned with a variety of herbs and spices for added flavor. Hard-boiled eggs are a classic protein-packed snack that are easy to prepare and convenient to take on the go.
Deviled Eggs
- Slice 6 hard-boiled eggs in half lengthwise and remove the yolks. Mash the yolks with 1/4 cup plain Greek yogurt, 1 tsp Dijon mustard, 1/4 tsp paprika, and salt and pepper to taste. Spoon or pipe the mixture back into the egg white halves and sprinkle with additional paprika.
Lean Jerky and Meat Snacks, such as turkey jerky or beef jerky, can be excellent sources of protein. Look for options made from lean cuts of meat and watch out for excessive amounts of sodium and preservatives. Salmon jerky is also a flavorful and nutrient-rich option, providing both protein and healthy omega-3 fatty acids.
Edamame and Roasted Chickpeas are a great option for those seeking plant-based protein options. Edamame provides around 9 grams of protein per half-cup serving, while roasted chickpeas offer approximately 6 grams of protein per half-cup. These snacks can be enjoyed on their own or seasoned with various spices and herbs for added flavor.
Smoky Roasted Chickpeas:
1 (15 oz) can chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp salt
Toss chickpeas with oil and spices until coated. Spread on a baking sheet and roast at 400°F for 20-25 minutes, shaking the pan occasionally, until crispy.
Hummus and Veggies: Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is a delicious and nutritious high protein snack. A 1/4-cup serving of hummus contains about 4 grams of protein and 3 grams of fiber, making it a satisfying and filling option.
Pair hummus with an assortment of raw vegetables like carrot sticks, bell pepper slices, cucumber rounds, and cherry tomatoes for a crunchy and refreshing snack that's packed with vitamins and minerals.
Roasted Red Pepper Hummus
- In a food processor, combine 1 can (15 oz) chickpeas (drained and rinsed), 1/2 cup roasted red peppers, 1/4 cup tahini, 2 cloves garlic, 2 tbsp lemon juice, 1 tbsp olive oil, 1/2 tsp cumin, and salt to taste. Process until smooth and creamy, adding water as needed to achieve desired consistency.
Tuna or Chicken Salad Tuna and chicken salads are classic protein-rich snacks that can be enjoyed in a variety of ways. Both tuna and chicken are excellent sources of lean protein, with a 3-ounce serving of tuna providing about 20 grams of protein, and a 3-ounce serving of chicken offering around 26 grams.
To make a healthy tuna or chicken salad, start with a base of canned tuna (packed in water) or cooked, shredded chicken breast. Mix in mashed avocado or Greek yogurt for a creamy texture, and add diced celery, red onion, and fresh herbs like dill or parsley for flavor and crunch.
Serve your tuna or chicken salad with whole-grain crackers, on top of a bed of mixed greens, or stuffed into a hollowed-out cucumber or bell pepper for a low-carb option.
Avocado Tuna Salad
-In a bowl, mash 1/2 ripe avocado with a fork. Add 1 can (5 oz) of drained tuna, 1/4 cup diced celery, 1/4 cup diced red onion, 1 tbsp lemon juice, and salt and pepper to taste. Mix well to combine and serve with whole-grain crackers or on top of a bed of mixed greens.
Greek Yogurt Chicken Salad
- In a bowl, combine 1 cup cooked, shredded chicken breast, 1/4 cup plain Greek yogurt, 1/4 cup diced cucumber, 1/4 cup diced red bell pepper, 1 tbsp chopped fresh dill, and salt and pepper to taste. Mix well to combine and serve stuffed into a hollowed-out cucumber or bell pepper, or on top of a bed of mixed greens.
Tuna and chicken salads are not only delicious and satisfying, but they're also incredibly versatile. Experiment with different mix-ins and serving options to find your favorite combinations and enjoy these protein-packed snacks as part of a balanced diet.
Cottage Cheese: Cottage cheese is another excellent high protein snack option. A 1/2-cup serving of low-fat cottage cheese contains around 12 grams of protein and only 80 calories. Cottage cheese is also a good source of calcium, phosphorus, and selenium.
Cottage cheese can be enjoyed on its own or paired with various toppings for added flavor and nutrition. Try mixing in fresh or frozen berries for a sweet and refreshing snack, or top with sliced cherry tomatoes, fresh basil, and a drizzle of balsamic glaze for a savory treat.
Cottage Cheese Toast
- Toast a slice of whole-grain bread and top with 1/2 cup low-fat cottage cheese. Add sliced cucumber, radish, and a sprinkle of fresh dill. Season with salt and pepper to taste.
Tip: If you don’t like the texture of cottage cheese try blending it in a food processor to make it smooth.
Cottage Cheese Fruit Bowl
- In a bowl, combine 1/2 cup low-fat cottage cheese, 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries), and 1 tbsp chopped nuts (like almonds or walnuts). Drizzle with 1 tsp honey for added sweetness, if desired.
By incorporating these high protein snacks into your daily routine, you'll not only satisfy your cravings but also provide your body with the essential nutrients it needs to function optimally.
How Can I Make it Easy?
1. Meal Prepping
One of the biggest challenges with snacking can be the lack of preparation. By dedicating some time to meal prepping and portioning your high protein snacks in advance, you'll have them readily available when hunger strikes. Hard-boil a batch of eggs, portion out nuts and seeds into individual bags or containers, or prepare a week's worth of protein smoothie packs with the dry ingredients pre-measured.
2. Portable Snack Containers
Invest in high-quality, reusable snack containers or bento boxes that make it easy to pack and transport your protein-rich snacks. Look for containers with separate compartments to keep items fresh and prevent flavors from mingling. Having these containers on hand will encourage you to pack snacks for work, school, or on-the-go activities.
3. Combining Protein with Fruits and Vegetables
While protein is the star of the show, don't forget to incorporate fresh fruits and vegetables into your snacks for added fiber, vitamins, and minerals. Pair Greek yogurt with berries, dip apple slices in almond butter, or blend leafy greens into your protein smoothies. These combinations will not only boost the nutritional value of your snacks but also make them more satisfying and enjoyable.
4. Keeping a Stash at Work or in the Car
Stash a supply of non-perishable, high protein snacks at your workplace, in your desk drawer, or in your car. Protein bars, jerky, and roasted chickpeas are excellent options for these emergency snack stashes, ensuring you always have a nutritious option within reach when hunger strikes unexpectedly.
By implementing these tips and strategies, you'll eliminate excuses and make it easier to incorporate delicious and satisfying high protein snacks into your daily routine, no matter how busy your schedule may be.
Throughout this blog post, we've explored a variety of delicious and nutritious high protein snack options, from portable and convenient choices like nuts, seeds, and protein bars, to more creative options like protein-packed smoothies, hard-boiled eggs, and roasted chickpeas. Each snack offers its own unique benefits and flavor profiles, ensuring there's something to satisfy every taste preference.
Remember, when choosing high protein snacks, aim for options that provide at least 10 grams of protein for every 100 calories. This ratio ensures you're getting a significant protein boost without excessive calorie intake. Additionally, pay attention to ingredient lists and opt for snacks with minimal added sugars, unhealthy fats, and preservatives.
Incorporating these high protein snacks into your routine can be as simple as meal prepping and portioning them in advance, investing in portable snack containers, and combining them with fresh fruits and vegetables for added nutrition. Don't forget to keep a stash at work, in your car, or in your gym bag for those unexpected hunger pangs.
I encourage you to experiment with the recipes and snack ideas provided, and to share your own favorite high protein snack creations with me. Remember, snacking can be a delicious and nutritious part of a balanced diet, and with the right choices, you can fuel your body with the essential nutrients it needs to thrive.
