Fage Total Greek Yogurt
Greek yogurt is a little different than its traditional counterparts. Greek yogurt is lower in sugar, higher in protein, and creamier than regular yogurt. Its filled with not just protein but calcium, probiotics, and vitamin B. It often comes in single-serving portions, making it a great high-protein snack in between meals. You can also add to your favorite smoothie.
Protein per serving: 18 grams protein
High Protein Chicken Salad Bites
Want to eat snacks with chicken? These high protein chicken salad bites are best for lunch or snacks to full you. Adding veggies, chicken breasts create nice flavor snacks that keep you full for a long time.These chicken salad bites are best for on the go and work at lunch. Also, you can add celery, cream cheese, sour cream, green onion, and red hot sauce to get a nice healthy delicious flavor. These high protein chicken salad bites make a perfect lunch or dinner and grab and go healthy snacks too!Get the recipe here.
High Protein Egg Muffins
Egg muffins are my best ever snack or breakfast menu. These healthy egg muffins are super simple and healthy. To prepare this recipe you need only a few simple ingredients and ready within 20 minutes.I love to eat these delicious keto breakfast recipes in the morning. I love to eat egg muffins as a snack but these healthy keto muffins are so good for breakfast or snack time. Adding cheese, veggies, and egg create a nice mouthwatering muffin for breakfast!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.
Why You Need These Protein Rich Snacks
While you know I have my love affair with carbohydrates, I recognized I was really falling short here in providing you with simple high protein, lower carb snack options to help satiate and satisfy you throughout your busy days.
Well, the wait is over because the Shaw Kitchen has a variety of High Protein Snacks for you today. I decided to use my tried and true simple swap, deli meats, because they are so convenient and affordable!
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Apple & Almond Butter
The hardest thing about this combo is not eating the entire jar of almond butter! You can even make a warm version of this snack by slicing the apple and baking at 350 for about 15 minutes. Then drizzle the almond butter over the warmed slices. Its a little messy but I think that youll get over it as you are licking the almond butter off of your fingers! Combine: 1 apple with 1 1/2 tbsp almond butter.
Foods And Beverages To Consume In Limited Quantities
The foods on this list can be included, but they shouldnt be the main focus if you want to lose weight. Although many of them are nutritious, their protein percentages arent high. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.
Belgioioso Fresh Mozzarella Snacking Cheese
These mini mozzarella balls come preportioned in individual 1-ounce servings . Each portable, on-the-go snack delivers 5 grams protein and less than 1 gram carbohydrate, all for just 70 calories. Eat them as is, or pair with some nuts or jerky for an extra hit of protein, without too many carbs. They’re also delicious with tomatoes and basil.
Hum And Cheese Egg Cups
These hum and cheese baked egg cups are perfect for snacks and breakfast. Packed with ham, cheese, egg, and another ingredient, ready with 20 minutes.These protein-packed low carb muffins cup breakfast or snacks that can be make-ahead and freezer friendly. Your busy workday these snacks will perfect for saving your time.Get the recipe here.
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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
Celery And Nut Butter Is Not Just For Kids
This savory veggie-nut combo is also a fiber-and-protein win. While peanut butter is a tried-and-true favorite , a slew of other nut butters are available, including almond and sunflower butters.
Nut butters are high-protein foods, with two tablespoons providing about 7 g of protein. And though nut butter does contain fat, it can be a healthy addition to your diet when eaten in moderation . Enjoy the spreads on celery to help keep calories in check.
Apple With Peanut Butter
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides .
Despite the positive effects that peanut butter may have on your health, its fairly high in calories, so its best consumed in moderation.
A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium .
Nuts Have Protein Plus Good
Whether youre a fan of almonds, cashews, walnuts, or pistachios, whole nuts are a healthy high-protein snack choice. Plus, nuts are high in fiber, which when paired with protein keeps you feeling full longer, too . While nuts are chock-full of heart-healthy fats, its still important to measure out portions, as theyre a calorie-dense food. Be sure to stick to one ounce about a handful.
If youre stumped in the nut aisle, almonds, which offer up 6 g of protein and 3.5 g of fiber per serving , are a tasty place to start. A study published in the January 2015 issue of the Journal of the American Heart Association found that eating almonds daily, in place of a high-carbohydrate snack, lowered harmful LDL cholesterol and reduced abdominal fat in those with high LDL cholesterol.
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Greek Yogurt Plain 2% Milkfat
Snack on ½ cup of plain Greek yogurt, and youll get about 11 grams of protein thats easy to eat and easy on your wallet. Greek yogurt is strained to make it more concentrated, which means it provides more protein, ounce for ounce, than regular yogurt.
Its creamy. Its tangy. Its ready when you are. Just grab a spoon to eat it and expect about 3.5 grams of net carbs in a ½-cup serving.
Choose full-fat Greek yogurt for an even creamier experience. This will add a few calories and youll feel fuller, too. Or, go with non-fat for fewer calories with all the protein.
If you find Greek yogurt too sour, try its Icelandic cousin, skyr. Youll pay more, but it has a milder flavor. Or stir in a low-carb sweetener and flavoring like vanilla extract to sweeten things up.
Low Fat High Protein Snacks
If you’re looking for a way to feel full without the extra fat, try high protein, low fat snacks that will keep you feeling satisfied throughout the day. Here are some examples of a few delicious snacks that you can eat without all of the excess, unhealthy fat but plenty of healthy protein:
- Dried or roasted chickpeas or edamame are both a delicious, healthy snack with a flavorful crunch. Unlike certain types of nuts that are high in fat, these two high-protein options will give you that satisfying crunch you’ve been craving with the unhealthy stuff.
- Enjoy a cup of plain Greek yogurt as a healthy high protein, low fat snack. Top the yogurt with some fresh fruit to get an extra dose of vitamins in your daily diet.
- Tuna fish is an extremely healthy snack that has tons of protein without the extra fat .
- Try some low fat protein bars for a great snack in between meals. These protein products are packed with delicious flavors and can be an excellent way to get more protein into your diet without eating meat or poultry.
- Look for delicious high protein, low fat snacks from brands like Quest Nutrition, Met-RX, and more from CVS Pharmacy.
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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!
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!
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Almonds And Almond Butter
Roasted, salted almonds can be a little addicting. The good news is that about cup gets you 10 grams of protein. If youre eating almond butter, youll need 3 tablespoons to get you there.
Either way, youll get about 4 grams of net carbs along with your protein. Like peanuts, these nuts pack a lot of fat, too. Bottom line: this is not a low-calorie snack selection.
Almonds are pricier than peanuts about three times the cost. But theyre just as convenient and taste great.
Snacking On Foods High In Protein Helps Keep You Feeling Full Longer
When it comes to healthy eating, theres a lot of focus on what you shouldnt be eating. Skip the added sugars, bad fats, and bad carbs. But, what should you be eating? And when you realize your last meal was a bit too light and your next meal is still a ways off which snacks are smart choices?
Foods high in protein are good snacking picks because the macronutrient helps keep you feeling fuller longer, explains Mary Wirtz, RDN, a wellness dietitian at the Healthy Living Program at the Mayo Clinic: Protein takes longer to digest than carbohydrates, so it therefore keeps us satisfied and satiated.
And the longer you feel satisfied and satiated, the less likely youll want to reach for other less-healthy snacks or extra calories, she adds.
Several epidemiological studies that have followed large groups of people over the course of several years have indeed found improved health outcomes in people who eat diets high in protein. Some of those health benefits include lower risk of hypertension, heart disease, and stroke.
Other research suggests diets high in protein can help with weight loss and maintaining a healthy weight. A study published in May 2015 in the International Journal of Obesity, which followed 932 obese families, found that a high-protein diet helped control blood pressure and inflammation in both kids and adults and helped both the kids and adults in the study lose weight and keep it off.
Additional reporting by Brianna Steinhilber.
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Low Carb Protein Granola
This keto low-carb granola is sugar-free, grain-free, and low in carb. Its a great breakfast nutrients-packed recipe that will set you any day in the morning. Also, you can take it as a snack or mid-morning snack.This protein granola is keto and gluten-free. This recipe is packed with nuts and seeds that ready within 10 minutes at home.Get the recipe here.
Healthy High Protein Snacks
When you don’t have much time to eat, a shake or smoothie can provide a convenient source of protein. Ready-to-drink shakes, smoothies, protein blends, and clear drinks can be opened on the go and slowly sipped or quickly drunk. Manufacturers offer ready-to-drink protein snacks in a variety of flavors to please your taste buds.
If you’re craving something sweet, protein snacks can take the place of sugary treats. You can find cookies, bars and bites that are rich in protein. Often, these protein snacks come in familiar flavors like chocolate chip and peanut butter.
In the mood for something savory? There are protein snacks that are sure to please your palate. Protein chips offer the crunch of potato chips and a generous serving of protein. You can also opt for a number of other savory snacks that are rich in protein.
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Kite Hill Protein Yogurt
Kit Hill yogurt is a great-tasting blend of almonds and soy to pack in the protein and faba bean for added creaminess in a new plant-based yogurt. Kite Hill Protein Yogurt is non-GMO, gluten-free, vegan and contains no artificial flavors or preservatives. Best of all, it doesnt sacrifice on taste or the smooth, creamy texture that many seek, but cannot find in dairy-free items.
Protein per serving : 10 g protein
What Are The Benefits Of High Protein Snacks
Protein is a celebrated macro for its positive impacts on muscle gain, fat loss, and fitness.
If you are looking to lose weight, eating more protein can help curb cravings, reduce your appetite, and protect your lean muscle mass while cutting calories.
If you are looking to gain weight, protein can help you gain more muscle than fat and support your strength training workouts.
If you are looking to maintain your weight, protein has been associated with weight management as it’s the least likely macro to be stored as fat in a calorie surplus, has positive effects on appetite suppression, and may help keep your sweet tooth in check.
But no matter what your fitness goal is, eating high amounts of protein can feel like a challenge, especially if you are new to this style of eating. Opting for protein packed meals is key – with only four ounces of meat or fish at each meal, you can get up to 90 grams of protein a day. You can also meet this with plant based options however your volume of intake will likely be higher.
Eating high protein snacks to help keep you satiated between meals and meet your nutrition needs can be a big help with your wellness goals.
High protein snacks can help you hit your macros and get you from one meal to the next without feeling hungry all day.