15 High Protein Snacks, portable and very nutritious

Having a busy agenda should not leave you hungry. If you don’t have enough time to put together a whole meal, make sure to always have high protein snacks ready.

Usually, the market offers a wide variety of high protein snacks, yet, they tend to be high on refined sugars and carbohydrates. Keep reading to see some good high protein snacks out there.

Top high protein snacks

Thanksgiving rolls

Despite its festive name, this snack is not only for holidays. To make these high protein snacks, take turkey breast pieces and wrap them with cheese and vegetables to make turkey roll-ups, a tasty and wholesome snack high in protein.

They resemble sandwiches but since they are not made with bread, they’re a lot healthier.

A piece of turkey breast, a slice of cheese —such as cheddar— a pickle or a strip of cucumber, and a slice of tomato can all be added to a plate to create roll-ups. Then, everything is rolled up like a wrap.

You get around 12 g of protein with these wraps.

You may read: Top 7 Ginger Tea Benefits: Boost your immune system

A parfait of Greek yogurt

Greek yogurt (with around 20 g of protein per 200 g) is a great source of nutritious protein. Because of its high protein concentration Greek yogurts serve as a more filling and nutritious snack over other types of yogurt.

Besides providing protein, Greek yogurt is a fantastic source of calcium, which is crucial for your bones health.

By layering 1 cup of yogurt, granola, and mixed berries, you can create a parfait that is both delicious and filling.

If you wish to add some more protein, you can get around 4 g mixing in 1/2 cup (49 g) of granola to your yogurt.

Veggies with a twist

Let’s face it, although veggies are excellent snacks, they don’t provide a lot of protein on their own. 

You can have veggies with a twist by serving them with yogurt dip, that will make veggies high protein snacks.

To make your dip mix some Greek yogurt with your favorite herbs and flavorings like dill and lemon juice. Remember to use Greek yogurt if you can as it has almost twice as much as regular yogurt.

Do not forget to make a batch of yogurt dip whenever you have the time so you can enjoy it later on!

Tuna

It’s no secret tuna is a highly nutritious and practical snack as it is packed with protein. The outstanding 20 g of protein in a 3-oz portion of canned tuna makes it a particularly filling option.

Besides that, tuna has a high levels of omega-3 fatty acids and is high in a number of other minerals, including B vitamins and selenium.

Boiled eggs

Unquestionably nutritious, eggs offer practically all of the nutrients your body need. They are especially rich in trace elements and B vitamins.

These high protein snacks are versatile, healthy, and a great idea for those that are always on the go.

Getting six grams of protein from one hard-boiled egg can keep you full and content until your next meal.

No-bake energy bites

These high protein snacks are a tasty treat that can be easily put together by mixing a variety of ingredients, like nut butter, oats, and seeds, and then shaping them into balls.

Since they don’t need to be bakes, you can prepare a batch in advance so that you always have a quick snack on hand.

The following recipe yields chocolate chip energy balls that contain 4 g of protein per.

If you usually buy protein powder, you might want to try to mix it with some peanut butter, getting over 6 g of protein per ball.

Roasted chickpeas

Garbanzo beans, also known as chickpeas, are a legume with a remarkable nutritional profile. They’re a great source of fiber, too.

Chickpeas are an excellent plant-based protein snack for people who eat a vegetarian or vegan diet.

In addition to numerous vitamins and minerals, cooked chickpeas offer 7 g of protein and 6 g of fiber per half-cup (82 g). Folate, iron, magnesium, phosphorus, copper, and manganese are also in high levels in them.

Chickpeas are also known for its fiber and nutritional content, as this combination may lower the chance of developing a number of illnesses, including type 2 diabetes, heart disease, and several malignancies.

You can roast chickpeas with very simple seasonings and olive oil for a nice snack.

You may also read: Hass avocado: researchers found that the peel has the potential to cure diseases

Tofu

Tofu is one of those high protein snacks you can easily prepare. Tofu is a good source of protein for any diet, although it is especially popular for being vegan and vegetarian-friendly.

Firm tofu is a filling snack as it has 9 g of protein per 3-oz (84-g) serving.

Baked tofu cubes are a simple snack you can take everywhere you go and eat on the go. You can coat in vegetable oil and season your cubes of tofu and make them in the oven. 

Cottage cheese

It’s no secret cottage cheese has The Mongol Empire: Rise, Expansion, and Legacyhigh protein content. This portable snack is satisfying and quite convenient.

You can get around 14 g of protein, or 69% of its total calories, from a half-cup (113 g) of cottage cheese.

In addition to these essential minerals, cottage cheese is a good source of calcium, phosphorus, selenium, vitamin B12, and riboflavin.

Cottage cheese is a delightful snack on its own or when combined with fruits and nuts.

Peanut butter and apple

Apples and peanut butter form a delicious snack that is packed in protein and nutrients and has numerous health advantages.

While peanut butter has been proven to boost HDL (good) cholesterol and decrease LDL (bad) cholesterol and triglycerides, the fiber and antioxidants in apples may improve gut health and lower the risk of heart disease.

Despite the potential benefits for your health, peanut butter has a high calorie content and therefore, it is advised to be consumed in moderation.

In addition to other nutrients like vitamin C and potassium, a snack of a medium apple and 2 tbsp. (30 g) of peanut butter offers 9 g of protein.

Quinoa

Gluten-free and high in protein, vitamins, and minerals, quinoa is a food that resembles grains.

If you eat about a cup of cooked quinoa, you can get around 8 g of protein.

Like rice, the chewy, nutty grains taste good as a side dish. A portion of quinoa can also be added to a green salad with diced veggies.

Try eating cooked quinoa as a hot porridge with cinnamon and a dab of honey for a quick snack.

Lentils Salad

One of the greatest high protein snacks is a lentil salad. It is very nourishing and a fantastic source of protein from plants. In fact, cooked lentils have a high iron, folate, and manganese content and 18 g of protein per cup.

In actuality, lentils supply more than half of the daily necessary amount of fiber. Given that it helps feed the beneficial bacteria in your colon, the particular type of fiber included in lentils may support a healthy gut.

Consuming lentils consistently may help manage diabetes and lower the risk of heart disease and several types of cancer. The combination of protein, fiber, and carbohydrates in lentils is especially useful for inducing satiety.

You can make your salad by combining cooked lentils with chopped vegetables, seasonings, and your preferred dressing. It tastes fantastic when drizzled with olive oil and balsamic vinegar, as in this recipe.

Overnight oats

Overnigh oats is one of those high protein snacks everyone does fromo time to time.

Numerous vitamins and minerals are abundant in oats. Additionally, a 1-cup (234-g) meal offers 15% of the daily recommended amount of fiber.

Numerous studies have demonstrated that oats help people feel full. This is probably because they include a lot of fiber.

Another short study examined food intake and perceived hunger following consumption of either oats or oranges. Following their lunch, the participants who consumed oatmeal felt less hungry and ate less later.

Oats, however, do not offer that much protein by themselves. So you can make them better by mixing them with milk or yogurt, and even protein powder to transform oats into a high protein snacks.

Each dish of this overnight oats recipe contains 37 g of protein. Before chilling the overnight oats mixture, divide it into many tiny containers to make a snack-size version.

Chia pudding

Chia pudding has gained a lot of popularity in the category of high protein snacks, and for a good reason. It is tasty and healthful in addition to being high in protein.

One ounce of chia seeds contains 4 g of protein in addition to other nutrients like calcium, phosphorus, and manganese.

Chia also has a high amount of omega-3 fatty acids, which provide numerous health advantages.

To improve your snack, you can use cow’s milk or a milk substitute with a high protein content, like soy milk, to make chia pudding that is high in protein. 

Soaking your chia seeds in milk or yogurt may add around 8 g of protein per cup.

Pumpkin seeds

You can find protein and a few other important nutrients in pumpkin seeds, which make an excellent quick snack.

You can get high levels of fiber, magnesium, zinc, and polyunsaturated fatty acids, one ounce (28 g) of pumpkin seeds has 5 g of protein. You may also find anti-inflammatory antioxidants like vitamin E and carotenoids.

Pumpkin seeds are definitely high protein snacks. They can be consumed raw or roasted with your favorite seasonings.

Keep reading: The Mongol Empire: Rise, Expansion, and Legacy