Snacking, contrary to popular belief, can play a vital role in maintaining a healthy dietary regime. It often gets negative feedback mainly due to the unhealthy choices people tend to make which leads them to exceed their intake of calories, sugar or fat. Additionally, if you are selecting snacks high in added sugars and lacking digestion-supportive nutrients, it could even lead to increased hunger and intensifying cravings. Nevertheless, making your snacking habits healthier is not out of reach; for instance, opting for a protein-rich snack between breakfast and lunch or prior dinner can assist you in staying full longer.
It's essential to mention that everyone has unique daily protein needs given their specific health circumstances and individual requirements. According‐to Harvard Health, an appropriate starting point may be multiplying your weight by 0.36 for getting an approximation of your required protein intake - although this result is preliminary and should be discussed with your doctor or dietitian for tailoring it according-to-your goals.
Once you have understood how much protein your body needs on a daily basis; another challenge awaiting is locating delicious food items rich in proteins. Although concentrating on generating sufficient proteins during main courses does matter; incorporating high-protein snacks within meals can also prove beneficial — here we present 23 such high-protein snacks proposed by nutrition experts.
Advantages of Consuming High-Protein Snacks
The conception that protein is solely for individuals seeking massive muscle growth has become outdated. So, what's the true advantage of a snack rich in protein?
One noticeable benefit is that "snacks with a strong protein component can help you maintain control over portion sizes during meal times," states Amy Goodson, MS, RD, CSSD, LD.
As per research reported in the Nutrition Journal, compared to snacks high in fat content, those heavy on proteins are more capable of satiating hunger and regulating appetite. In general terms, participants ate less food and fewer calories subsequent to consuming snacks abundant in protein. Similar findings were observed from another study published in the Journal of the Academy of Nutrition and Dietetics. This particular study underscores how consuming foods dense with total proteins leads to an elongated sense of satiety as opposed to other snack varities.
While high-protein snacks offer substantial benefits individually , many nutrition experts recommend pairing proteins with significant amounts fiber too. According to Goodson "To achieve a fulfilling snack that helps curb your craving between main meals - seek balance between both - Protein and Fiber". This combination slows digestion process enhancing feelings of fullness quickly while ensuring it lasts longer.
Trial the top high-protein nibbles
Robust protein munchies offer at least eight grams of protein, but many provide considerably more.
Tuna with Crackers
- Amount per serving (tuna): 3 ounces
- Caloric content: 168
- Protein contents: 24.7 grams
Tuna, alongside crackers or on a piece of bagel, even consumed directly from the can, is an ideal nutritious snack packed with high protein.
Tuna boasts of lean protein in abundance and it's particularly known for inducing a strong sense of satisfaction upon consumption. Its easy-to-carry aspect makes it quite handy and user-friendly especially for people who are always on the move," remarks Trista Best, MPH, RD, LD at Balance One Supplements. "Additionally, tuna furnishes an essential source of omega-3 fatty acids that come with added health advantages like reduction in inflammation and fostering heart health."
Cottage Cheese
- Portion: 1/2 cup of cottage cheese, 1 tsp of chia seeds, and 1/2 cup of strawberries
- Energy Value: Approximately 127 calories
- Protein Content: Around 15.3 grams
Cottage cheese is gaining popularity due to its low-fat, high-protein composition. It's versatile enough even to be utilized in a variety of foods from breads to ice creams. Whether it's incorporated into recipes or enjoyed as is, the body benefits from the approximately 14 grams of protein per serving.
As Lisa Young, PhD, RDN mentions on her website, "Cottage cheese boasts a high protein content which can lead to feelings fuller for longer periods—it may also support weight loss efforts. Additionally, cottage cheese provides B vitamins, calcium, phosphorus, and selenium." She further points out that a specific protein found in cottage cheese—casein—is absorbed slowly by the system which aids metabolic processes and muscle formation."
For those seeking ways to consume cottage cheese as part of a nutritious snack option rich in proteins may consider combining one-half cup each of strawberries and cottage cheese with chia seeds measuring up to one teaspoon," suggests Goodson.
"Such snacks deliver around14-16 grams worth proteins largely dependent on your chosen brand)." Goodson continues adding,"Plus an extra fiber quantity approximating five grams making you satisfied before next mealtime rolls round - this owes itself owing not least tot he presence if Omega-3 Fatty acids from the chia seeds as well as antioxidant anthocyanins present in strawberries. One simple way to prepare is by combining it all together within a container available ready for mid-morning or mid-afternoon consumption."
Hard-Boiled Eggs
- Serving size: Two large eggs
- Energy content: 143 kcal
- Protein content:12 grams
There are moments when your schedule is a bit hectic and you have no time to whip up an energizing bite. Instead, just walk over to your refrigerator and rapidly grab a pair of hard-boiled eggs. Hard-boiled eggs serve as a quick source of protein, not to mention they're perfectly portable and easy to prepare," according Best. Even if your hunger pangs settle for only one egg, it's worth noting that a single large hard-boiled egg still boasts approximately 6 grams of protein.
Greek Yogurt
- Portion: 6 ounces of Greek yogurt, half cup of blueberries and a third cup granola.
- Energy Content: Approximately 291 calories
- Protein Content : Roughly 22.7 grams
Eating sweet treats doesn't necessarily mean you're depriving your body from valuable proteins. It's advisable to take around six ounces of Greek yogurt and pair it off with some half a cup blueberries and wholly grained proteinaceous about one-third a mug of granola.
"Presence of approximately between 14 to17gms high-grade protein obtained from the serving size in Greek yoghurt differs on each brand but also accompanied by an addition five grams deriving from wholesome grain protein-rich granola, totals around twenty or basic score in terms gram content for this specific variety.” Goodson adds that "Other than that, integration from both blueberries and same grain-textured choice serves close-to supplementary four fibres'grams meaning the blend correlates provision obtainable neatly three varied food varieties combining to meet scrumptious quick-bite dietary need."
Beef Jerky
- Portion: 1 ounce of beef jerky
- Energy Value: 80 calories
- Protein content: 10 grams
Beef jerky functions as an excellent protein-rich snack to munch on between meals. As Goodson suggests, it's a perfect non-perishable and portable snack.
Elevate your protein intake by coupling it with almonds and mandarin oranges. This combination not only levels up the protein count but also delivers fiber and antioxidants to balance your nutrition intake in every bite. Notably, this enhanced version provides around 20 grams of protein with about four grams of fiber content - a perfect travel companion fitting well into your gym bag or laptop bag, offering an easy way to incorporate more proteins during the day.
Chickpeas, Roasted
- Serving Portion: 1 cup
- Calories Count: 269
- Protein Content: 14.5 grams
Predominantly used to create hummus, Chickpeas serve as a wonderful source of protein-rich snack due to their substantial content of protein that promote satiety," states Best.
Should you have chickpeas and making hummus seems tedious with your incessant hunger pangs, consider roasting the chickpeas ahead for an accessible high-protein fast bite. "Their crunchy texture makes them an appealing snacking choice. With the added fiber found in chickpeas only enhances the satisfaction derived from this snack," further expounds Best.
Apple Slices with Peanut Butter
- Portion: 1 apple along with 2 tablespoons of peanut butter
- Energy: 284 calories
- Protein content: Roughly around 8.1 grams
Taking a break to enjoy apple slices coupled with your chosen nut paste can be both enjoyable and nostalgic. Plus, it serves as an excellent source for protein recharge during the sluggish hours in the afternoon. If in doubt over which variety of nut paste to select, peanut butter is suggested as a quintessential choice.
"Peanut butter makes for a delightful and wholesome protein provider alongside making you feel satiated," states Best. "Consuming two tablespoons full of peanut butter would mean ingesting close to eight grams worth of proteins."
Edamame
- Serving size: 1 cup
- Calories: 188
- Protein: 18.4 grams
A different option for a plant-based high-protein snack is a savory bowl of cooked edamame. "Edamame represents a kind of soybean known to be loaded with protein and fiber," states Best. You can expect around 18 grams of protein from one cup of cooked edamame, in addition to eight grams of fiber, all under the cover of less than 200 calories.
Turkey Roll-ups
- Serving size: Two ounces of turkey
- Calories count: 62
- Protein content: 12.4 grams
Turkey is an excellent snack choice as it's packed with protein. It is recognized as a complete protein because it provides all necessary amino acids needed by our bodies," Young points out. "Additionally, turkey is also a rich source of B vitamins like B3, B6, and B12 which are vital for energy generation, brain functioning and red blood cells formation. Moreover, minerals such as selenium, iron, zinc and phosphorus present in turkey help promote thyroid function immunity, energy production and bone health."
If you want to boost your turkey snack further , prepare an easy-to-make turkey roll-up. Simply take sliced turkey piece; roll it on its own or combine with lettuce and cheese - then voila! There you have your snack!
Refried Black Bean Spread with Chips
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- Portion Size: 2/3 cup
- Energy Count: 133 kcal
- Protein Content: 8g
If you're in the search for a satisfying nibble that combines both fiber and protein for an enduring feeling of being full, give our refried black bean dip partnered with some crispy tortilla chips or raw veggie sticks a go! With two-thirds of a measuring cup of these refried black beans, you can benefit from 8 grams each of plant-centered protein source and dietary fiber.
Should your daily intake not often include consuming beans or other legume varieties, it might be helpful to slowly introduce black beans into your meals. This recommendation is suggested due to the fact that overconsumption of fiber on any given occasion might result in bloating as well as uneasiness in your stomach region. Read more about this on Mayo Clinic's comprehensive guide on high-fiber foods.
Apple Slices and Cheese
- Portion: One medium-sized apple along with two sticks of cheese
- Energy Content: 290 calories
- Protein Count : 13 gram
For those seeking a balance between sweet and savory, Goodson recommends an apple accompanied by two mozzarella cheese sticks as a source of protein and essential nutrients. As she puts it, "Cheese is packed with around 14 grams of high-value protein in addition to calcium making it an excellent option for a snack time source of protein. When combined with the fiber content ranging from four to five grams found in big apples, this snack doubly serves food groups maintaining your satiety." What's even better is that cheese sticks come individually wrapped facilitating consumption while on the move.
Protein Bar
- Size Per Serving: 1 bar at 55 grams
- Energy value: 260 Calories
- Protein contained: 12 grams
When a handy nibble that requires minimal preparation is needed, protein bars could be your savior. However, it's essential to remember that not all protein bars are made the same; surprisingly, some have more sugar than other constituents. A personal favorite of ours is the 88 Acres Banana Bread bar consisting of an impressive 12 grams of protein yet only including four grams of supplementary sugar.
Overnight Oats
- Portion: One jar prepared with 1/2 cup of oats and 1% milk
- Caloric count: Roughly 330
- Protein content : Around 14 grams
Oatmeal isn't just a breakfast dish. With minor preparation the previous evening, you can concoct some overnight oats for a mid-day protein-laden snack. If you're in search of an idea, give our Peanut Butter Overnight Oats recipe a shot for providing yourself with around 14 grams of protein per serving.
Protein Smoothie
- Serving size: One smoothie (as per recipe)
- Calories: Approximately 373.7
- Protein: Roughly 15.2 grams
Smoothies not only make for a delicious treat in the morning or afternoon, but they can also provide a considerable boost of fiber, vitamins, and antioxidants, depending on the ingredients added. We particularly adore our Granola-infused Paleo Smoothie - especially if you toss in some protein powder of your choice.
Combined Beef Jerky and Mixed Nuts
- One serving includes: 1 oz of beef jerky, 1 oz of mixed nuts
- Caloric content: Approximately 284
- Protein Count: Roughly 14.3 g
To incorporate a good balance of healthy fats and protein into your diet, mixed nuts make an ideal snack option, according to Young. Nutritional elements present in nuts such as proteins, fats, as well as antioxidants play a beneficial role in combating the harmful free radicals within our body systems. Hence further attributing to decreasing the possibilities for diseases like type2 diabetes or high blood pressure and even issues like metabolic syndrome . For those needing extra protein intake can consider adding an additional ounce of their preferred variety of delicious beef jerky, making it an even better fulfilling snack choice.
Baked Tofu
- Serving size: 3 ounces
- Calories: 71.4
- Protein: 9.2 grams
Regardless of whether it's fried or baked, tofu serves as a tasty high-protein snack ideal for those seeking vegan or vegetarian alternatives. Not only does tofu provide over nine grams of protein per portion, but it also comes rich in vitamin A, manganese, and calcium - thus ranking as a heart-friendly indulgence according to the American Heart Association.
Pistachios, Hummus, and Baby Carrots
- Serving size: 1 ounce of pistachios, 1/4 cup of hummus, baby carrots
- Calories: Approximately 333
- Protein: Roughly 10.5 grams
Nut and veggies are ideal for those desiring a non-animal product or meatless snack option. Pistachios rank among the most protein-rich snack nuts available. They offer three grams of fiber, healthy fats and six grams of complete plant-based protein per ounce - a powerful nutrient combination that assists in keeping you satisfied longer," mentions Goodson. "Pair this with a quarter-cup serving of hummus and vibrant, crunchy baby carrots. This combination offers around 10 to 11 grams of plant-based protein along with six to seven grams of fiber — an ideal mix to keep you full."
Chia Pudding
- Portion size: 1 jar (as per recipe)
- Caloric content: 360
- Protein quantity: 10 grams
Chia seeds are nutrient-dense with substantial quantities of protein and fiber. An ounce contains approximately 10 grams of fiber and 5 grams of protein. If you're considering including chia seeds as part of a healthy, high-protein snack routine, chia pudding can be an ideal choice. Our Overnight Chia Seed Pudding is quite popular because it not only offers a good supply of protein - around 10 grams – but also the convenience to prepare in advance for later needs by simply grabbing from the refrigerator when craving for a nutritious snack!
Smoked Salmon on Toast
- Portion: 1 piece of toast, 2 ounces of salmon, and 1 spoonful of cream cheese
- Energy value: Approximately 159 kcal
- Proteins: Roughly 16.5g
Boost your intake of healthy fats, fiber, and protein with smoked salmon layered onto a slice whole grain toast spread with cream cheese. The salmon contributes an impressive 13 grams high-quality protein while the whole-grain bread adds another 3.5 grams, along with a nice touch of fiber too. In total, this snack packs approximately 16.5 grams worth proteins to keep you going strong!
Lentil Soup
- Serving size: 1 cup
- Calories: 159
- Protein: 9.7 grams
Lentils belong to the legume family, packed with protein and loaded with fiber, making them an excellent choice for a variety of recipes like lentil soup. A typical cup serving of lentil soup often combines these nutritious seeds with veggies or meats, providing nearly 10 grams of protein along with around 8 grams of healthy fiber in just roughly 160 calories. When cooked, lentils naturally morph into a hearty and dense texture that is akin to that of a rich soup, eliminating the necessity for additional broth most times.
Quinoa Salad
Portion Size: 1 cup (cooked) | Calories: 222 | Protein: 8.1 grams
While quinoa may not seem like a substantial snack by itself, it is cram-packed with protein and loaded with fiber — perfect for creating an array of nutritious snacks. "Quinoa" is recognized as a comprehensive source of protein, supplying all the critical amino acids that help keep your hunger at bay," says Best. Enhance its nutritional value by combining cooked quinoa with diced cucumbers, bell peppers, freshly chopped parsley, tangy lemon juice, and healthy olive oil.
Avocado toast garnished with a sliced egg
- Serving proportion: one piece of toast, half an avocado, and one egg
- Caloric value: Approximately 284.9
- Protein content: Around 13.7 grams
If simply having one or two hard-boiled eggs doesn't suffice, Young recommends adding some flair to it by topping your avocado toast with slices of egg.
According to Young, avocados are packed full of monounsaturated fats. These healthy fats can assist in reducing LDL cholesterol levels and decrease the likelihood of heart disease or stroke. Combining well-known healthiest fat source-avocado-with a slice of toast and an underlying layerof egg creates the ultimate snack, as this ensemble includes whole grain carbohydrates, healthy fats, and quality protein all in a single bite." According to Young," This nutritious munching can also aid in weight reduction since it incrementally increases both fiber and protein intake".
Dried Beans and Nuts
- Serving size: 1/3 cup
- Calories: 160
- Protein: 6 grams
Even though it falls a bit short of our ideal 8 grams protein criteria, the combination of dried beans and nuts still serves as an excellent option for a portable high-protein snack. Consider making your own version at home with roasted chickpeas, various nuts, and assorted spices. Alternatively, you can opt to purchase ready-made mixes from reputable brands like Sahale Snacks.
