Busy lives and unpredictable schedules can often lead to times of hunger throughout the day. During those times, whether you are at work or out running errands, you are often faced with two options....you can eat or you can try to tough it out until the next meal time! While both options are possible, healthy snacking is a great way to dampen hunger, contribute to daily energy needs, and reduce binging at your next meal.
The key to healthy snacking is choosing nutritious choices that are high in protein. Protein contributes to a feeling of fullness, helps stabilize blood sugar, and promotes muscle maintenance and growth in active individuals.
Here are 28 high protein snacks that are nutritious and portable. Choose one to use as an everyday staple or try a new one each day!
Jerky: Jerky is dried meat that has been trimmed of the fat. Be cautious of sodium content and artificial additives in store bought jerky. You are best off making your own at home using deer, turkey, beef, or salmon and some light seasoning.
Cottage Cheese: Easy and portable, just ½ cup of cottage cheese boasts 13 grams of protein and can leave you feeling full for hours.
Greek Yogurt and Berries: Make your own parfait by layering greek yogurt with berries of your choice for a snack that is high in protein and vitamins!
Almonds: Snacking on almonds provides protein, healthy fats, and many vitamins and minerals. Pay attention to serving size as they can be easily overeaten and can quickly add unwanted calories. One ounce of almonds is a good starting point.
Trail Mix: Make your own healthy trail mix by combining salty nuts and seeds of your choice with some sweet dried fruit such as raisins or pineapple. Once again, pay attention to serving size as calories from this snack can quickly add up!
Chia Seed Pudding: Check out this chia seed pudding recipe for a filling treat that can be eaten as a breakfast, snack, or dessert!
Fruit and Nut Butter: Combine a fruit of your choice with 1-2T of almond or peanut butter. Classic, easy, and convenient.
Protein Shake: You can combine protein powder with milk or water for a simple and less filling snack. To ramp things up a bit, blend in a banana and some unsweetened cocoa powder with a few ice cubes for a rockin’ afternoon smoothie.
Whole Wheat Crackers and String Cheese: One serving of your favorite whole wheat crackers, paired with a low-fat string cheese is a sure way to keep you entertained and less hungry.
Hard-Boiled Eggs: Peel, Eat, Repeat x2.
“Clean” Tuna Salad on Rice Cakes: Rinse some canned tuna and combine with a little bit of avocado and mustard to make a creamy tuna salad. Top a few rice cakes with your new creation and enjoy!
Overnight Oats: Grab a jar and add a half cup of oats and a half cup of milk. Throw in some peanut butter, chia seeds, or fruit-- or check out Pinterest for some other great recipes. Cover the jar and leave in the fridge overnight for the next day!
Roasted Chickpeas: A great source of protein (7.5g) and fiber (6g), one half-cup serving of roasted chickpeas is a crunchy delight. Check out the recipe here!
Edamame: One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K and over 100% of your daily need for folate.
Pumpkin Seeds: Pumpkin seeds are easy, quick, and may even prevent certain cancers. An appropriate serving size is ¼ cup.
Granola: It comes in many different varieties and flavors. Be aware of protein and fat content as well as any artificial additives. You can make your own at home by baking oats, dried fruit, and seeds together such as this recipe. Try to keep serving size in check by limiting to ¼ cup.
Veggies and Hummus: Pick a veggie such as carrots or celery and dip in ¼ cup of hummus. So many yummy options!
Protein Bars: We recommend protein bars that have as few ingredients as possible or you can make your own using this recipe! Convenient, easy, and you know exactly what you’re eating!
Avocado Chicken Salad Pitas: Combine shredded chicken with some avocado, veggies, and seasoning and fill up a mini pita pocket. One serving can pack 20+ grams of protein!
Whole Wheat Toast with 1T Nut Butter: Simple and effective. Grab some whole wheat bread and top with 1T of your choice of nut butter.
High Protein Cereal with Milk: Calling all breakfast lovers! Grab one cup of low-sugar (<5 grams) cereal such as Kashi or Kind and throw in some skim or almond milk for a satisfying afternoon crunch.
Turkey Roll Ups: Place low-sodium turkey, low-fat cheese and other toppings of your choice on a whole wheat tortilla. You can roll it up and eat it as-is, or cut it into little pinwheels for some fun!
Mini Bagel with Fat Free Cottage Cheese: Top one mini whole wheat bagel with 1-2 tablespoons of fat free cream cheese. Low-fat, high-protein snacks for the win!
Veggies with Greek Yogurt Dip: Use plain greek yogurt and add in some dill or other seasonings for a great dip. Choose some veggies and dip away!
Chickpea, Avocado, and Feta Salad: So fresh and only takes 5 minutes to make. Check out this recipe for the how-to.
Skinny Burrito in a Jar: Low-fat, high-protein, gluten-free, and delish! You can find it here and notice that the recipe is for 4 servings.
Protein Pudding: Tired of protein shakes? Try this pudding out for an awesome alternative! Combine 1 scoop chocolate protein powder with ¼ cup liquid egg whites, 1T sugar-free nonfat chocolate pudding, and 2T water. Mix to a thick consistency and add more powder if needed. Freeze for 30 minutes and enjoy!
No Bake Energy Bites: Convenient, kid-friendly, and no baking required! Check out this peanut butter no-bake energy bite recipe and enjoy one or two for your next afternoon snack!
High-protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied. Make sure to keep some nutritious and delicious snacks on hand and avoid the daily hangry time!