Snacking is great as it can keep hunger at bay, but not all snacks are equal. Whether you are taking a snack break or fueling up before going to the gym, high-protein snacks are the simplest and tastiest way to get energy. Protein keeps cravings at bay as it slows digestion and maintains blood sugar.
When it comes to protein snacks, do not think that your option is limited to hard-boiled eggs. We have here a list of the best delicious and simple high protein snacks that can boost your metabolism and energy levels.
High-Protein Ideal Snacks to Fill You Up Healthily
Here are super delicious and simple high protein snacks that can make you feel fuller and healthier.
1. Strawberry Surprise Smoothie
In this high protein smoothie recipe, all you have to do is to throw all ingredients into a blender. After 30 seconds, you can enjoy a filling snack that is an excellent nutritional powerhouse. You can add
- 5 frozen strawberries, or more
- 2 scoops vanilla protein powder
- 8 fluid ounces almond milk
- 1 tablespoon ground flax seed
- 6 basil leaves
- 1 large lemon, juiced
Add all ingredients in a blender. Blend until smooth and enjoy this refreshing beverage. Feel free to add more berries as they are packed with antioxidants (1).
2. Chocolate Milk
Drinking low fat chocolate milk will give you high quality protein and carbohydrates, which are great for post workout recovery. Researchers have compared the recovery benefits of low fat chocolate milk versus sports drinks and water after exercising. According to the results, athletes who consumed chocolate milk showed better performance and faster workout adaptation (2).
They also lost more fat and gained more muscle. Here’s a simple recipe to reap all the benefits of this simple snack.
- 1 to 2 tablespoons ground raw cacao beans
- 8 oz. unsweetened vanilla almond milk
- 1 teaspoon honey, agave nectar, or natural sweetener
- Vanilla extract
- Ground cinnamon to taste
In a small pot on the stove, combine all ingredients and let it simmer. Stir it lightly to blend all ingredients well. Transfer this beverage into your mug. You can drink it warm or cold!
3. Tuna Salad on Crackers
Keeping a batch of crackers with tuna salad in your fridge lets you have instant snack. These are easy to make and great to enjoy and can be enjoyed not only on your own but also with your family and friends.
- 16 Ritz Crackers
- 1 can tuna
- 3 tablespoons canola oil mayonnaise
- 2 tablespoons celery, chopped
- 1 ½ tablespoons red onion, chopped
- ½ teaspoon lemon pepper
- ¼ teaspoon dried dill weed
- 2 lettuce leaves, torn
To prepare, place tuna in a bowl and mash up according to your desired chunks. Mix in mayonnaise, onion, celery, dill weed and lemon pepper. Place a piece of lettuce on top of each cracker. Add one tablespoon of tuna salad and enjoy these delicious and simple high protein snacks.
4. Roasted Chickpeas
If you have not tried roasted chickpeas, you would be surprise of how incredible these are for a snack. They are crunchy and crispy just like nuts but lower in fats! Making this at home is very simple and you can add more spices if desired.
According to a study, consuming chickpeas reduces the risk of obesity by 53% and also 51% less likely to increase glucose levels (3).
- 2 cans chickpeas
- 1 tablespoon olive oil
- 1 ½ teaspoon chili powder
- 1 ½ teaspoon ground cumin
- ¼ teaspoon salt
- 1/8 teaspoon cayenne pepper
To start, preheat oven to 400F or 204C. Mix all ingredients in a bowl and make sure that all chickpeas area coated. Bake for about 35 to 40 minutes, shaking the pan occasionally until the chickpeas are crisp and brown. Once it is done, you can serve it warm or bring this delicious snack on the go.
5. Turkey, Avocado and Hummus
Here is another high-protein and healthy snack that you might want to try. It can keep your cravings at bay while giving you 8 grams of protein per roll-up. Containing healthy fats, preparing this simple snack will only take a few minutes.
- 2 slices avocado
- 1 to 2 slices turkey
- 1 tablespoon hummus
To make this nutritious snack, simply lay the turkey out flat. If you will use two slices, lay them onto one another. Spread hummus over the turkey and add the slices of avocado. Roll and enjoy.
6. Chocolate Energy Bites
These energy bites can be improved with the addition of your favorite protein powder. It also contains coconut and coffee beans, making it great for both pre- and post-workouts. After preparing, you can store them in the fridge and grab them on the go.
- 2 cups rolled oats
- 1 cup peanut butter
- 2/3 cup honey
- ½ cup dark chocolate chips
- ½ cup chocolate-flavored protein powder
- ½ cup unsweetened shredded coconut
- ½ cup ground flax seeds
- ¼ cup chopped coffee beans
- 2 tablespoons chia seeds
- 2 tablespoons cocoa powder
To make these tasty energy bites, simply mix oats, honey, peanut butter, dark chocolate chips, flax seeds, chia seeds, protein powder and coconut in a large bowl. Fold in chopped coffee beans and make 1-inch balls. Next, add cocoa powder in a small bowl and roll each ball in this powder to coat. These high-protein oat balls are perfect for packing as a snack to enjoy at work.
7. 2-Ingredient Pancakes
Pancakes are not only great for breakfast but they are also a healthy snack that can surely boost your productivity. In this recipe, you will mix in bananas for fiber and more energy. One of the recommended delicious and simple high protein snacks, you would certainly love them.
Making these pancakes is simple. All you need to do is to mash up one or two bananas in a bowl. Whish two large eggs in a separate bowl and add it to banana paste. Fry the mixture in a pan with a little butter or oil.
8. Watermelon, Avocado and Ricotta Salad
Watermelon in a salad may sound weird, but this refreshing snack comes with ricotta and creamy avocado. It gets all its protein from ricotta cheese, making it one of the best high protein snacks. Including ricotta cheese in your diet also boosts your calcium consumption. Amount may vary in fat-free and part-skim varieties (4).
- 4 cups watermelon, chopped
- 1 cup ricotta
- 1 avocado, cubed
- 3 tablespoons sunflower seeds
- Olive oil
- Salt and pepper to taste
- Fresh basil (optional)
In a large bowl, top chopped watermelon with avocado, ricotta and sunflower seeds. Drizzle with olive oil, add fresh basil and season with pepper and salt. Enjoy this healthy and high fiber snack alone, with family or friends!
9. High Protein Fruit Dip
If you love sweets but are counting your calorie intake, you would certainly enjoy this high protein fruit dip recipe. This is an ideal afternoon snack that is just sweet enough to put smiles on everyone’s faces. Make it even better with cinnamon and an extra drizzle of honey.
- 1 container Greek yogurt
- 3 tablespoons almond butter
- 1 tablespoon honey
- 1 teaspoon cinnamon
- Apple slices, cookies, graham crackers or pretzels
In a small bowl, combine yogurt, almond butter, honey and cinnamon. Drizzle with honey and serve with graham crackers, pretzels, apple slices or cookies!
10. Cottage Cheese and Berries
A single-serving of nonfat cottage cheese contains only 110 calories and it boasts 3 grams more protein than one serving of Greek yogurt. It also provides you 125 milligrams of calcium to strengthen your bones. Mix in some fruits rich in antioxidants, such as strawberries and blue berries.
If you are maintaining your weight, opt for low fat, 1% milk fat cottage cheese. This only contains 81 calories but still provides enough levels of protein to keep you satisfied and energized.
11. Steamed Edamame with Lemon Juice & Olive Oil
Soybeans are rich in protein, making it an ideal snack before hitting the gym or going back to work. It is also available in almost any store so you can just grab a pack and get about 17 grams of protein per cup.
- 1 pack of soybeans
- Lemon juice
- Extra virgin olive oil
Steam soybeans for about five minutes and transfer them in a bowl. Drizzle some olive oil and add lemon juice for additional flavor and health benefits.
12. Smoked Salmon and Cucumber Stacks
Salmon is a high protein fish that is packed with essential fatty acid omega-3. It also gives you iron, vitamin A, thiamin, phosphorus, niacin, vitamin B12 and selenium (5). This simple snack contains only four ingredients, making it very easy and fast to prepare.
- 4 oz. low fat cream cheese
- 3 oz. smoked salmon
- ½ cucumber
- 1 small bunch fresh dill
To start, cut cucumber into 10 rounds. Top them with small pieces of fresh dill. Add some low-fat cream cheese and top a piece of salmon. Enjoy this delicious snack alone or with family and friends!
Do you know other delicious and simple high protein snacks? Share it with us in the comments section!
1. Web MD. Antioxidants in Fruits. Viewed at: http://www.webmd.com/diet/features/antioxidants-in-fruits#1
2. Ferguson-Stegall L, McCleave EL, Ding Z, and Doerner PG 3rd. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. Viewed at: https://www.ncbi.nlm.nih.gov/pubmed/21522069
3. Taylor Wallace, Robert Murray and Kathleen Zelman. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Viewed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
4. Live Strong. Is Ricotta Cheese Healthy? Viewed at: http://www.livestrong.com/article/374376-is-ricotta-cheese-healthy/
5. Medical News Today. Salmon: Health Benefits, Nutritional Information. Viewed at: http://www.medicalnewstoday.com/articles/307811.php
Amanda is a gym instructor and a diet and nutrition fanatic that has reviewed 100s of supplements for the benefit of consumers. She struggled with obesity 7 years ago and after losing more than 30lbs, dedicates most of her time in helping others achieve similar results and transform their lives.