Whether you’re trying to build muscle, stay in shape or shed some weight, high-protein snacks will certainly help and keep you going. These snacks packed with loads of protein and other macro nutrients are the best way to fill up, get an energy boost, and recover quicker from strenuous workouts.
And if you believe that you are limited to bland and boring hard-boiled eggs, think again. Moreover, a healthy dose of protein does not always have to come from a few scoops of chocolate whey. These ten healthy, sumptuous and easy options will give you more protein than an egg, and they can be prepared pretty much anywhere and require little to no effort.
Tuna and Crackers
Fish in general is an excellent source of lean protein. 100 grams of light tuna contain a whopping 30 grams of protein, which is about thrice as much as a glass of milk!
Canned tuna provides a healthy dose of protein, along with vitamin D and omega-3 fatty acids. Add a few wheat crackers and you’ll have a snack that’s simple, nutritious and satisfying. To give you an idea, a single serving – approximately 3 ounces – of wild albacore tuna salad and 11 whole wheat crackers yield 12 grams of protein. You may also add some sweet corn, low-fat mayonnaise and a dash of paprika to sweeten the deal.
Turkey or Chicken Cold Cuts
If you have a busy schedule and simply don’t have the time to fry up some chicken breast before heading to work, grab some cold cuts from the deli corner. They are lean, tasty and very high in protein. It would be better if you take them without bread. Munching on 100 grams of cold cut turkey will give you more than 15 grams of protein. Add the strips to a salad for an extra nutritious snack.
Quark
If you are not familiar with quark, it’s basically strained milk protein which comes in the form of a fresh, cream cheese-like substance. It tastes a bit sour but over 13 grams of protein per 100 grams easily makes this a good choice for a satiating snack. You can flavor it in the same way you sweeten a yogurt.
Roasted Chickpeas
Nutrient-packed roasted chickpeas are an excellent alternative to carb-heavy pretzels or greasy potato chips. Don’t hesitate to mix up the seasoning: the recipe includes basil, garlic powder, red pepper flakes and nutritional yeast. However, crunchy roasted chickpeas also work well with sweet flavoring such as a sprinkle of cinnamon or a drizzle of agave. You are likely to get 21 grams of protein per ¼-cup serving
Greek Yogurt
Greek yogurt barged into the superfood scene and became a supermarket staple within a couple of years. It packs 10 grams of protein punch per 100 grams (which is roughly half a cup) and it’s absolutely delicious. Greek yogurt is strained to get rid of the whey, making it creamier and thicker than regular yogurt. A six-ounce serving of Greek yogurt yields 15 to 20 grams of protein, compared to 7 to 9 grams in regular yogurt. Try to steer clear from the fruit flavored varieties because they contain lots of sugar. Just add your own sweetener of choice like honey, fresh berries or brown sugar.
Cottage Cheese
Low-fat cottage cheese has always been a staple on the list of health buffs, and for good reason. It is a superb source of protein, with about 14 grams per half-cup. In addition, it only has less than 100 calories per serving. It makes a delicious snack especially when paired with veggies and diced fruit.
Protein Shakes
We have all experienced it: the alarm didn’t go off, you’ll be late for work and you certainly don’t have time and energy to pack lunch. The good news is that protein supplements are a convenient way to increase your protein intake. Generally speaking, whey-based protein powders are available in two forms: isolates and concentrate powders. The former typically contains more than 90 percent protein by weight, while the latter has less than 80 percent. Protein shakes can come in different flavors, from cookies and cream to chocolate chips and beyond. As your try to find the flavor that suits your palate, try to mix it up with anything you’d normally throw into a regular smoothie.
Black Bean Dip
Beans are a smart go-to snack whenever you need a protein boost, and when blended or mashed they are a snack-worthy dip. Black beans are perfect, with nearly 8 grams of protein per half cup, or go for tasty cannellini beans with 7 grams of protein per half cup. Just mix rinsed and drained beans, minced garlic, chopped onion, lime juice, chopped cilantro, and your preferred seasonings in a blender. When the munchies hit, relish a half cup with veggie stick dippers for a satisfying snack.
The Good Ol’ Protein Bar
You don’t need to cut out all the sweet things just to maintain a high-protein diet. What you want to do is inspect the small print on the labels of protein bars before indulging, because some of them are loaded with sweeteners and refined sugar. Be smart and pick the right one for some pre-workout energy boost. However, bear in mind that moderation is key when going for a protein bar.
High-Protein Granola
An excellent way to increase your protein consumption through nuts and seeds is to mix a large quantity of high-protein granola. It would be a great addition to other high-protein snacks. The key is to minimize the amount of added sugars as much as possible. Hence, you’ll need to avoid adding sweeteners such as honey, regular sugar, brown sugar, and chocolate chips. One more thing, look out for ingredients that are already high in protein. These include almonds, dry roasted peanuts, pumpkin seeds, and sunflower seeds. All of these make great additions to your morning granola.
