How We Chose The Best Store
Not just any snack landed on our list. We consulted registered dietitians to come up with some nutritional guidelines to follow when making our picks.
How much protein should you aim for? “I try to make sure the protein serving is 8 to 15 grams. If it’s over 20 grams, you won’t absorb all of it,” says dietitian Jessi Holden, MS, RDN, CSOWM. While you should aim to get at least 8 grams of protein in your high-protein snacks, we’ve also included some snacks with at least 6 grams of protein in case you want to mix and match.
Besides protein, what other nutrients should you look for? “I try to aim for a snack with less than 15 grams of sugar, and maybe some fiber, and healthy fats depending on the food,” says dietitian Kasey Hutchinson, RDN, owner of Vibrant Nutrition, RD.
What about ingredients? “It is important to read the nutritional label. Avoid snacks high in saturated fats. Be mindful of snacks that are high in sodium and preservatives,” says Lee Cotton, RDN, LDN.
With these tips in mind, we put together a list of the 25 best store-bought high protein snacks that follow these guidelines. Many of them are approved by dietitians themselves.
They Can Improve Athletic Performance
Another benefit is that healthy snacks and foods have been proven to improve athletic performance. Healthy fats for example, are broken down and absorbed quickly, and as fat is the bodys preferred energy source, foods rich in healthy fats, coconut oil, natural peanut butter, walnuts etc, provide a quick burst of energy, which makes them ideal for sporting events where sudden and explosive movements are required. As they benefit the muscles and improve muscle health and function, athletes will again benefit before events, during events, and following events and training when they need to recover.
Blueberry Yogurt Protein Bites
Frozen yogurt blueberry bites are so amazing desserts or snacks that are love by your kids. These bites are so tasty that they are going to want to eat these. These frozen blueberries are covered with frozen yogurt that is so easy to make at home in your pantry kitchen.Not need so many ingredients to make these bites. Just only 3 ingredients blueberry, yogurt, and honey. So delicious and healthy snacks ever for kids and anyone can eat these bites.Get the recipe here.Advertisement
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High Protein Snacks And Recipes That Aren’t Peanut Butter
The tricky part is finding snack options worth your time and dollars. Nearly everything on the market today claims to be “high protein”, but is it really? And can those chocolate-covered peanut butter balls really help you with your health and fitness goals?
Learn how to find the highest quality snacks that fit your diet and fitness goals without all the B.S.
We’ve gathered some of our favorite easy snacks that won’t just spike your blood sugar and leave you wanting more like many grab-and-go options out there. These snacks will keep you feeling satisfied between meals.
High Protein Snack Ideas
20 Ideas for High Protein Snacks + Protein Packed Guacamole See Recipe
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That 3:00pm Wave of Tired hits all of us everyday. Dont worry, it isnt just you. It almost seems like you run out of gas, like an old car that has been running all day long. The worst part of hitting a wall at that time of day is that you cant just stop and take a nap!
Instead, you have to gear up for the kids busy afternoon schedules, homework and making dinner. Some days, it is the absolute worst! There are a few ways to combat the 3pm Sleepies and one way is to fuel up on protein. Even just a little snack can give you that needed kick in the pants to slay the rest of the day!
Here are some great high protein snack ideas that are not only delicious, but also just what your body and mind needs, tired or not.
1- Cut Veggies and Hummus
This classic snack should never be overlooked. Just a few tablespoons of hummus has loads of protein and flavor. Pick your favorite veggies and get to dipped and scooping.
2 Chocolate Milk
Yes, chocolate milk. Milk is a great source of protein and chocolate gives it that chocolatey flavor.
3- Apples and Peanut Butter
Image credit: Melissa
Slice up an apple and grab a scoop of peanut butter and go to town. A little sprinkle of cinnamon wouldnt hurt either.
4- Hard Boiled Egg and Sriracha
Image credit: Andrea Nguyen
7- String Cheese
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Cherry Pie Energy Balls
Love cherry? Im one of the biggest fans of cheery. If you are, these cherry pie energy balls will love the most. Tasty, healthy, delicious, gluten-free, vegan, and packed with nutrients.You see, many energy balls are made with chocolate-based or peanut butter-based but these cheery pie balls and so flavourful. Everyone will love these balls on summer days. You can take it as a snack or dessert whatever you like.
Why Is Protein Important
If youve been reading the blog for awhile, you know how much I stress the importance of protein! I specifically aim to have a balance of protein, fiber and healthy fats for every meal and snack. But why? Protein helps stabilize your blood sugar and keeps you feeling fuller, longer.
It helps satisfy cravings, helps with weight loss and has so many important functions within the body, including muscle repair. So while the mainstream media messaging might be that protein is only important for athletes and body builders, Im here to let you know that protein is important for everyone!
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Crispy Baked Tofu Nuggets
If youre following a vegan or vegetarian lifestyle, it can be more challenging to find high protein snacks. Fortunately, tofu saves the day once again.
These little golden nuggets are completely meatless, and they offer a powerful protein punch. To make them, you can use either flax-seed eggs or regular eggs.
Spices used to make these crispy tofu nuggets are ground paprika, garlic powder, onion powder, black pepper, and cayenne pepper.
You can serve these with a tangy sauce, dip, or salsa for even more yumminess. The recipe comes with a maple dijon dipping sauce that looks delicious.
There is something so addictive about roasted sunflower seeds.
Sunflower seeds have a satisfyingly crunchy texture and the salt makes them as addictive as can be.
High in protein, this is a good way to get a good dose of protein without a lot of unhealthy fat. Besides being high protein low fat snacks, sunflower seeds are also high in vitamin E and selenium.
You can buy them at the store, but its also fun to make your own at home.
Also, if you grow your own sunflowers, thats just a whole new kind of wonderful.
High Protein Chocolate Frosted Cupcakes
Chocolate lover? These high protein chocolate frosted cupcakes are so delicious and amazing. If you wanted chocolate or chocolate recipes, these cupcakes are perfect for you.The creamy cupcakes are made with flour or use any kind of flour, chocolate, and other simple ingredients that create a perfectly soft and moist texture. Best for any party or occasion or snacks. It is vegan, gluten-free, dairy-free, and high in protein. To your snack cravings, these tasty chocolate frosted cupcakes are ready in 40 minutes.Get the recipe here.
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High Protein Snacks That Are Healthy And Portable
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When you live a busy lifestyle, snacks can be useful when hunger hits and you dont have time to prepare a meal.
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 .
Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when youre on the go.
Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.
Its very high in protein, containing an impressive 9 grams per ounce .
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.
Your best bet is to make your own jerky, using only meat and some seasonings.
Quick Fruit And Protein Smoothie
If you’re hungry but in a hurry, make a healthy protein smoothie with any extra fruits and veggies lying around. Combine things like leafy greens such as kale or spinach, avocado, banana, pineapple, coconut milk, and an unsweetened protein powder to have a tropical drink at your hand. For more smoothie recipes, check out 56 Best Smoothie Recipes for Weight Loss.
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Indian Chickpea Salad With Pitas
Chickpeas are a protein-rich food, so they’re a great addition to your list of healthy snack ideas. Chickpeas and a low-fat yogurt give this vegetarian salad as much protein per serving as about five slices of bacon. Pack it in a Mason jar and wrap a pita half in foil so you can enjoy this satisfying snack on the go.
Protein: 14 grams
Ground Beef Sliders And Meatballs
Sliders or a couple of meatballs are both snack-friendly ways to eat ground beef. With just 2 ounces , youll get about 10 grams of protein and no carbs at all.
For convenience, try grilling a batch of seasoned sliders and freezing them. Or, try a low-carb recipe from our hearty meatball collection, and freeze them right after cooking them. Now your snack is just a microwave-minute away from eating.
If you want fewer calories, buy a leaner blend. Youll pay a little more but increase the percentage of energy from protein in your snack.
|~ 140 calories|
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What Are The Best Protein Sources
When it comes to pure protein density, nothing can quite compare to animal based sources like meat and dairy. Of course, they aren’t your only option.
Opt for more healthy, minimally processed snacks, made with quality whole food ingredients and natural nutrition. And, double-check the nutrition info for total calories, fat, carbs, sodium, etc. to make sure it matches your overall health needs.
You should also consider using a nutrition tracking app to log your daily food intake. This will give you a lot of insight into where your macros are coming from and how you can improve. Keep in mind portion sizes as well or your snack can quickly become more of a meal.
Ultimately, the best sources of protein are the ones that you enjoy eating and that support your overall health and fitness goals!
Scrambled Egg Stuffed Peppers
Scramble up one egg with some Italian seasoning and olive oil. Cut one red pepper in half and stuff the pepper with your egg. This is a light snack that has around 6 grams of high-quality protein and no sugar or carbs. Keeping the egg yolks packs in choline, a nutrient that helps liver function and nutrient transportation throughout the body.
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Peanut Butter Frozen Yogurt
One of the best treats in life is a cold sweet scoop of ice cream.
The fact is, even if youre looking for a high protein low carb snack, you can still enjoy something that tastes as delicious as ice cream but has a fraction of the calories.
This recipe for peanut butter frozen yogurt is super healthy and has just five ingredients.
We love that this recipe is customizable. You can make it with cashew butter, almond butter, and sunflower butter.
To make this frozen treat sweet, you can use a natural sweetener like maple syrup or coconut sugar, or you can use erythritol if you want a sugar-free snack.
How Much Protein Do You Need
So how much protein do you need every day? It depends, mostly on your age.
If youre 14 to 18 years old, you need about 46 to 52 grams of protein in your daily diet. If youre 19 or older, you may need slightly more, up to 56 grams daily.
These amounts can also vary depending on your activity level. Its best to talk to your doctor or a nutritionist about your exact needs.
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Healthy Protein Snacks In Single Servings
Weight loss happens faster when you eat a calorie-controlled diet full of healthy meals and portion-controlled snacks. But trying to eat the right foods and the right amount of each food can be a huge challenge.
One strategy is to keep several servings of healthy protein snacks in your refrigerator at all times. That way, a quick and nutritious bite is always available when cravings hit.
Store protein snacks in single serving containers so you’re not tempted to eat more than you should. Place the containers on the front shelf of your refrigerator so they are the first thing you see when you open the door.
How Much Protein Do I Need A Day
As a guide, we need 1g of protein per 1lb of bodyweight but this can be difficult from diet alone. So here are 20 healthy snacks that are high in protein to help you to reach your recommended daily protein goal.
You can also up your protein intake using a protein powder, which can be shaken with water for a nutritious drink or added to smoothies and other shakes.
- 1/4 tsp. black pepper
- paprika and chives to garnish
Place eggs in a large pot and cover with water by 1/2 inch. Bring water to a boil and boil eggs for 12 minutes. Drain and chill.
Peel the eggs and cut in half lengthwise. Remove the yolks and place in a small bowl, discarding one yolk. Place whites on a plate or platter.
Mash the yolks with the back of a fork, blending in yogurt, mustard, vinegar, agave or honey, salt, and pepper. Combine until smooth.
Transfer the filling to a small plastic food storage bag. Snip one corner of the bag off, and squeeze the filling through into the egg whites.
Garnish with paprika and chives and serve!
Makes 6 servings. Each serving is one egg .
Calories: 79, Protein: 7g, Carbs: 2g, Fat: 5g
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Healthy Snacks Versus Unhealthy Snacks
Unfortunately, most snacks these days are very unhealthy as they are loaded full of fat, salt, sugar, and various flavourings, chemicals, and preservatives that harm our bodies in numerous ways, including contributing towards cancer. Healthy snacks are all natural, contain nothing fake, nothing harmful, and nothing added, so not only do we not gain weight by snacking on them we actually can lose weight and improve various other aspects of our health in the process.
Types Of Protein Snacks
Having a protein-packed snack doesnt have to mean filling up on protein bars and shakes. With a little planning, you can get your necessary nutrients and a filling snack all in one tasty package.
Greek yogurt. A small container of fat-free Greek yogurt has up to 20 grams of protein. Eating Greek yogurt can help you control your appetite, making you less hungry at your next meal. Toss in some berries or fruit to amp up its flavor.
Hummus. Snacking on hummus can help control blood sugar and keep you feeling full. Enjoying a 1/3 cup of hummus with veggie stick dippers will give you about 7 grams of protein.
Edamame. Steam 1 cup of edamame in the shell and sprinkle it with sea salt. Pack it in a container for a ready-to-go snack thatll add about 15 grams of protein to your daily roster.
Cheese sticks and grapes. With an ounce of cheddar cheese and a handful of grapes, youll get about 7 grams of protein. Youll satisfy your savory and sweet cravings too.
Roasted chickpeas. Toss 3/4 cup of chickpeas in olive oil, sea salt, and cayenne pepper. Roast them for 20 to 30 minutes, and enjoy 9 grams of protein. You might find that chip snacks never tasted so good.
Cottage cheese. A 5-ounce serving has up to 20 grams of protein. Try this creamy, satisfying snack with blueberries for an extra punch.
Tuna and crackers. Try topping a serving of tuna on a serving of whole wheat crackers for a savory 12 grams of protein.
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Healthy Snacks That Boost Your Protein Intake
When you’re hungry, do you choose snacks with protein? Protein helps you to feel full and satisfied after eating. This benefit can be helpful for anyone who is trying to manage hunger, but it can be especially helpful if you’re trying to slim down. Research has suggested that people who consume more protein throughout the day have greater weight loss success than people who consume less.
Whether your goal is weight gain, weight maintenance, or weight loss it’s important to choose a protein snack that is made from nutritious ingredients. Unfortunately, some high-protein snacks are simply not healthy. For example, some high protein snack bars contain added sugars and other ingredients that you don’t need. Use this to find healthy high protein, low-calorie snacks.