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The 12 best high-protein snacks »Simple and Healthy Recipe! ✅

In the course of my work with nutrition clients, I talk a lot about snacking. The vast majority of people I see are struggling with snacking behavior or don’t know what makes a “good” snack. It’s usually about portion control: A snack should bridge the gap between meals, but not fill you up so much that you won’t be hungry for your next meal.

Another recommendation I often make is to have a high-protein snack, as protein keeps us full longer and fuels our daily activities in a healthy way. The good news is that it’s not hard to find tasty and healthy high-protein snacks!

12 Best High-Protein Snacks

1. Boiled egg

The egg may be nature’s most perfect food and is an excellent source of high-quality protein that our bodies can easily use. Hard boiled eggs will last for several days in the refrigerator, making them an easy snack to eat.

Pair it with some veggies, place hard-boiled egg slices on a whole-grain cracker, or just eat it. The average egg reaches about 7 grams of protein.

2. hummus

Hummus is a versatile high-protein snack. Fueled with chickpeas, hummus offers a healthy dose of protein and plenty of dietary fiber.

Spread it on some seed crackers, top it with veggies for dipping, or roll it up with a whole wheat tortilla. Depending on your recipe, you can find up to 8 grams of protein in a half-cup serving.

3. Edamame

Beautiful green edamame beans are healthy, tasty, and high in protein. And they are fun to eat!

Edamame is great eaten hot, at room temperature, or even cold, making it a great on-the-go snack. Just steam, sprinkle with a little salt and put in containers to throw in the bag.

You can also use it to make an Asian-inspired hummus. A half-cup serving of shelled edamame provides more than 10 grams of protein.

4. Walnuts

Walnuts are a great high-protein snack! Choose raw, dry-roasted, or unsalted walnuts for the healthiest option, and try mixing them into this recipe. A handful (one-ounce serving) of almonds, peanuts, or pistachios will provide about 7 grams of protein.

Nut butters are another perfect high-protein snack, whether eaten straight from the spoon (one tablespoon of peanut butter provides 7 grams of protein), spread on crackers, celery, or my favorite apple slices.

5. Ricotta

Cottage cheese is high in protein and makes a convenient snack. I like to pair it with avocado for healthy fats and a pinch of salt and pepper.

Or go sweet and mix cottage cheese with a fruit cup. A half cup of 2% cottage cheese provides about 11 grams of protein.

6. Greek yogurt

Like cottage cheese, Greek yogurt is naturally high in protein. Look for the plain, sugar-free version, which you can garnish with fresh fruit or sweeten with a little jam, maple syrup, or swirled agave.

Or do as the Greeks do and sprinkle with chopped walnuts (more protein!) and a drizzle of honey. A one-cup serving of Greek yogurt provides up to 18 grams of protein.

7. A glass of milk

Who says a glass of milk can’t be a snack? Sometimes, if you’re close enough to your next meal, this works to get you there without overfilling your stomach. Cow’s milk and soy milk provide 8 grams of protein per cup.

8. Deli rolls

Lunchable-style appetizer by stacking cured meats like turkey, cheese slices, and sliced ​​red bell peppers. Roll it up and have a snack!

9. Tuna and crackers

Tuna packed with a tablespoon of water on crackers is a quick and easy way to get a protein boost. Or, swap out the crackers for cucumber slices for a low-carb option. A 3-ounce serving of canned tuna serves up a whopping 22 grams of protein.

10. Chia pudding

Not just for breakfast! Chia pudding is a great prep snack that is packed with protein and heart-healthy omega-3 fatty acids.

Chia seeds contain about 2.5 grams of protein per tablespoon, so a chia pudding made with three tablespoons of chia seeds would serve up 7.5 grams of protein plus the addition provided by any mix.

11. Roasted Chickpeas

Crispy Roasted Chickpeas are a tasty and nutritious protein-rich snack. They’re easy to make at home, so you can control the fat and salt and mix up the flavors. A half-cup serving of roasted chickpeas contains about 7.5 grams of protein.

12. A smoothie

Smoothies are a big blank canvas. A simple smoothie with protein-rich mixes like Greek yogurt, nut butter, or hemp seeds can provide a nutrient-rich protein boost in the middle of the day.

Want more snack ideas? Try these keto snacks and ideas to speed up your metabolism!

This article was medically reviewed by Dr. Gina Jansheski, a licensed and board-certified physician who has been in practice for over 20 years. Learn more about Hello Glow Medical Reviewers here. As always, this is not personal medical advice and we recommend that you discuss it with your doctor.

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