Protein plays a crucial role in supporting various bodily functions, and understanding your unique protein needs is the first step towards reaching your intake goals. Achieving these goals can be made easier with high-protein snacks, providing a satisfying solution to meet cravings and boost energy levels.
In this article, we’ll uncover 25 protein-packed snacks suitable for different diets, whether homemade or store-bought, ensuring a diverse selection beyond traditional protein bars and shakes.
The Importance of Protein in Snacking
Choosing high-protein snacks is a smart way to snack. The slow digestion of protein helps control appetite and promotes a feeling of fullness, making it beneficial for weight management [1].
Whether you’re a gym enthusiast or just staying active, meeting your protein needs can enhance energy levels and speed up recovery [2]. Contrary to the belief that animal protein is the sole source, plant-based options like nuts, seeds, and beans are excellent for vegans and vegetarians.
Homemade High-Protein Snacks
While protein bars can become monotonous, creating delicious high-protein snacks at home using a few simple ingredients can add variety to your routine. Here are some homemade options:
#1 Bold Greek Yogurt Parfait: Create a creamy Greek yogurt parfait with 19 grams of protein per 200 g serving. Layer with almonds, pistachios, or walnuts for added protein and experiment with various fruit and nut combinations.
#2 Bold Protein Smoothies: Blend a protein smoothie with spinach, almond milk, whey protein powder (20 grams per scoop), and your favorite fruits [3]. Customize the texture with ice for a refreshing boost.
#3 Bold Peanut Butter Celery Sticks: Enjoy an easy protein snack with peanut butter (3.6 grams per tablespoon) on celery sticks. Add raisins for a sweet touch while being mindful of calorie intake.
#4 Bold Boiled Eggs: Choose hard-boiled eggs (6.3 grams of protein per egg) as a filling, low-calorie snack. Customize by adding salt, pepper, or incorporating them into salads.
#5 Bold Cottage Cheese Bowl: Explore the versatility of cottage cheese (11.6 grams of protein per 100 g) by adding mangoes, pineapple, berries, cinnamon, or honey.
#6 Bold Tuna Salad on Whole Grain Crackers: Combine tuna (25.5 grams of protein per 100 g) with Greek yogurt, salt, pepper, lemon, and spices. Spread on whole grain crackers for a satisfying snack. [4]
#7 Bold Homemade Protein Bars: Create post-workout or afternoon pick-me-ups with a mix of rolled oats, protein powder (79 grams per 100g), chopped nuts, almond milk, and honey. Refrigerate for at least 2 hours for a 9-gram protein bar.
Store-Bought High-Protein Snacks
Choosing the right store-bought snacks is crucial. Here are some tasty and convenient options:
#8 Bold Jerky: Opt for grass-fed turkey, salmon, or beef jerky (up to 33 grams of protein per 100 g) with less sodium and preservatives. It is filling and can support muscle recovery after your workouts [5].
#9 Bold Protein Bars: Select bars with minimal added sugar (less than 10 grams per serving) and natural whole ingredients like nuts and grains. How to choose: Aim for protein bars with less than 10 grams of added sugar per serving because added sugars can contribute calories without adding essential nutrients [6]. Protein bars that use minimal additives and natural whole ingredients like nuts and whole grains are preferred.
#10 Bold Greek Yogurt: Choose plain, unsweetened or low-sugar Greek yogurt (up to 9.9 grams of protein per 100 g) to manage weight while hitting protein goals.
#11 Bold String Cheese: Opt for part-skim mozzarella string cheese (6 grams of protein per piece) with lower sodium content. This may come as a surprise but string cheese has earned its spot as a high-protein snack that can give you up to 6 grams of protein per piece. It is also high in calcium which maintains bone health and regulates various immune functions [7].
#12 Bold Roasted Chickpeas: Select roasted chickpeas (21 grams of protein per serving) with low sodium content, keeping an eye on calorie intake.
#13 Bold Protein Shakes: Choose shakes with whey, casein, or soy protein, low sugar content, and recognizable natural ingredients. How to choose: Protein sources like whey protein, casein protein, and soy protein are recommended [8]. Choose shakes that use recognizable natural ingredients and have low sugar content. Remember to avoid soy protein if you have any soy allergies and thoroughly check the labels of all protein shakes as they may contain a variety of potential allergens.
#14 Bold Edamame: Pick low-sodium edamame (up to 11.9 grams of protein per 100 g) for a convenient, protein-rich snack. How to choose: Choose a low-sodium brand with less than 120 mg of sodium per 100 g serving as an increase in sodium intake can raise your blood pressure and increase the risk of cardiovascular diseases [9]. It is also best to stick to plain or lightly seasoned options instead of spiced options that may come with sauces and extra sodium.
Vegetarian and Vegan High-Protein Snacks
For those following vegetarian or vegan diets, here are protein-rich options:
#15 Bold Hummus and Veggies: Combine hummus (7.7 grams of protein per 100 g) with vegetables for a simple, nutritious snack.
#16 Bold Vegan Protein Bars: Opt for vegan protein bars (around 11 grams of protein per bar) with added fiber for satiety.
#17 Bold Nut Butter with Fruit: Pair almond or peanut butter (6-7 grams of protein per two tablespoons) with fruits for a tasty, protein-packed snack.
#18 Bold Chia Seed Pudding: Chia seed pudding isn’t just a trend. It’s a nutritional powerhouse disguised as a delicious, filling snack. Beyond the fact that they offer 4.6 grams of protein per ounce, chia seeds are also loaded with healthy omega-3 fatty acids and a wide variety of vitamins and minerals.
#19 Bold Lentil or Quinoa Salad: Create a protein-rich salad with lentils (9 grams per serving) or quinoa (4.4 grams per serving). Lentil or quinoa salad is a great protein snack for plant-based diets. Lentils give 9 grams of protein per serving, and quinoa offers 4.4 grams of protein per serving.
Gluten-Free Protein Snacks
For those on a gluten-free diet, here are high-protein snacks to consider:
#20 Bold Almonds or Mixed Nuts: Opt for raw or dry-roasted almonds (6 grams of protein per ounce) or mixed nuts (5 grams of protein per ounce).
#21 Bold Rice Cakes with Almond Butter: Pair rice cakes with almond butter (7 grams of protein for two tablespoons) for a gluten-free, fiber-rich snack.
#22 Bold Cheese Cubes: Choose natural cheese cubes (7 grams of protein per seven pieces) with lower fat and sodium.
#23 Bold Gluten-Free Protein Bars: Select gluten-free protein bars (up to 30 grams of protein) with minimal additives and sugars.
How to choose: High-quality protein sources like whey, casein, and soy protein are recommended as they contain all nine essential amino acids [10]. Remember to always double-check to ensure that the bar is gluten-free and does not contain any other allergens you may have.
#24 Bold Yogurt with Gluten-Free Granola: Combine gluten-free granola (7 grams of protein per half cup) with Greek yogurt (19.9 grams of protein per 200 g).
#25 Bold Roasted Pumpkin Seeds: Enjoy roasted pumpkin seeds (5 grams of protein per ounce) for a crunchy, nutrient-rich snack. [11]
Snacking Smart for Fitness Goals
Snacking smart and strategically can be a useful tool for your fitness journey. Whether you’re looking to build muscle, lose weight, or improve endurance, coordinating the timing and distribution of your protein snacks with your fitness goals may improve your results. [12]
Smart snacking can support various fitness goals:
- For Building Muscle: Focus on snacks with 20–40 grams of protein post-training to stimulate muscle protein synthesis [13]. Distribute protein snacks evenly every 3–4 hours.[14]
- For Pre-Workout Energy: Opt for snacks with up to 25 grams of protein before workouts to increase energy expenditure [15].
- For Weight Loss: Choose high-protein snacks with fiber to enhance satiety hormones and aid in weight loss [16].
A Word From Our RD
Incorporating protein-packed snacks into your diet can bring numerous benefits, supporting weight management, boosting energy, and fortifying overall health. Experiment with the snacks provided in this article, mix and match, and discover your new favorite high-protein snack.
FAQ
Can high-protein snacks help with weight loss? Yes, high-protein snacks, especially those rich in fiber, can aid in weight loss by promoting satiety.
What are the benefits of high-protein snacks? High-protein snacks support various bodily functions, aid in muscle repair, and contribute to overall health.
Can high-protein snacks help in managing hunger and cravings? Certainly, the slow digestion of protein helps control appetite, managing hunger and cravings effectively.
Conclusion
Including protein-packed snacks in your diet is a versatile and beneficial approach. These snacks complement weight management efforts, enhance energy levels, and support overall health. Use the suggestions provided in this article as a foundation and feel free to explore different combinations to find your perfect high-protein snack.
Read Also | 25 Life-Changing Mediterranean Diet Recipes for Healthy Eating
Note: This article is written based on scientific evidence found by the 247newsaroundtheworld.com team. Sources are duly referenced with keywords hyperlinked to source websites and are clickable for reference.
