Everyone is busy these days, leaving little time to prepare and eat dishes that are both healthy and delicious. Snacks that are high in protein help keep you full and energized for hours!
Avoid the pre-packaged protein bars and “protini” snacks, you deserve better.
16 High Protein Snacks
1. Greek Style Lentil Salad
We all know lentils are good for our health, but do they have to be so boring? The answer is no!
For fans of the traditional style greek salad, this greek style lentil salad is sure to please. Inspired by the Looneyspoons Cookbook.
[box]Ingredients:
- 4 Cups Cooked Brown Lentils
- 1.5 Cups Grape Tomatoes
- 1.5 Cups Diced Cucumber
- 1 Cup Diced Green Pepper
- ¾ Cup Thinly Sliced Red Onion
- ½ Cup Kalamata Olives
- ⅓ Cup Chopped Parsley
- 1 Cup Crumbled Feta Cheese[/box]
[box]Greek Lentil Salad Dressing:
- 3 Tbsp Extra Virgin Olive Oil
- 3 Tbsp Lemon Juice
- 1 Tbsp Apple Cider Vinegar
- 2 Tsp Honey
- 1 Tsp Dijon Mustard
- 1 Tsp Minced Garlic
- ½ Tsp Oregano
- ½ Tsp Salt
- ½ Tsp Black Pepper[/box]
2. Turkey Jerky
Who doesn’t love jerky? You can also go with the classic beef jerky, but turkey jerky is much more fun to say.
Be careful when buying the pre-made turkey jerky, as they often contain unwanted sugars, nitrates and flavoring. It is always best if you can make your own at home.
3. Protein Mini-Bites
One of the ultimate protein poppable snacks. This recipe comes via BodyBuilding.com, but you can substitute your favorite nut butter, or chopped nuts to mix it up a bit.
[box]Ingredients:
- 1 Cup Rolled Oats
- 1/2 Cup Dark Chocolate Chips
- 1/2 Cup Almond Butter
- 1/3 Cup Honey
- 1/2 Cup Coconut and Dark Chocolate Chia Flax Blend
- 1 Tsp Vanilla
- 3 scoops Whey Protein (Cookie Dough or Chocolate are popular)[/box]
Simply mix together all the ingredients and use a melon-baller to scoop out bite-sized orbs of deliciousness. Place them on a sheet of wax paper and let them set in the fridge before eating.
4. Protein Packed PB&B (Peanut Butter & Banana)
This is a great way to hack your post-workout snack and get a good shot of protein from a familiar snack.
[box]Ingredients:
- 1 Banana Cut in Half Lengthwise
- 1 Tbsp Peanut Butter
- 1 Tbsp Protein Powder (Vanilla or Chocolate)
- Splash of Water[/box]
In a small bowl, mix together the peanut (or other nut) butter and protein powder. Add a few drops of water until it is a dough-like consistency. Spread the mixture on one half of the banana, place the other half on top and enjoy!
This is a great snack to take on the go, just wrap it in plastic wrap after assembly and enjoy it anywhere!
5. Roasted Chickpeas
A divinely addictive way to enjoy chickpeas. Bet you can’t eat just 1.
This recipe is also extremely versatile, you can go spicy, sweet, salty or whatever!
[box]Ingredients:
- 3 Cups Chickpeas (Garbanzo Beans)
- 2 Tbsp Olive Oil
- 1 Tsp Cumin
- 1 Tsp Chili Powder
- ½ Tsp Cayenne Pepper
- ½ Tsp Sea Salt[/box]
Mix the chickpeas with your desired spice blend. Evenly place the chickpeas on a baking sheet and put them in a 400 degree oven for 30-40 minutes. They should come out crisp and golden brown. The hard part will be letting them cool-off before you start popping them in your mouth.
As mentioned above, substitute your desired spice blend for an endless variety. The recipe above will give you a spicy, smoky chickpea.
6. Coconut Chia Pudding
Who doesn’t love pudding? Here is a guilt free, high in protein and fiber, irresistibly delicious coconut chia pudding recipe that is sure to make your list of favorites.
[box]Ingredients:
- 1 Part Chia Seeds
- 4 Parts Coconut Milk
- A Dash of Honey[/box]
Mix the ingredients together in a small mason jar or bowl and let it sit in the fridge overnight. Enjoy it the next morning once it gels into a pudding-like texture.
You can mix things up by topping it with your favorite fruit, nuts and seeds.
7. Pistachios
No special instructions here, just crack and enjoy!
Pistachios are high in healthy fats, protein and fiber. A great snack for those of us who aren’t too worried about calories. Careful when buying pistachios though, many varieties load them up with salt which can negate some of the health benefits.
8. Quinoa Protein Bars
This simple, yet delicious protein snack comes from SimplyQuinoa.com. Store them in the freezer and you will always have an on the go protein snack at your fingertips.
[box]Ingredients:
- 7-8 Pitted Dates
- ½ Cup Raw Almonds
- ½ Cup Raw Sunflower Seeds
- ½ Cup Cooked Quinoa
- 2 Tbsp Chia Seeds
- ½ Cup Natural Peanut Butter
- ¼ Cup Honey
- 1 Scoop Vanilla Protein Powder[/box]
Just throw all the dry ingredients into the food processor until you get a mealy consistency. Then add the honey, peanut butter and protein powder and process until you get a thick dough.
Pour the mixture into a baking pan and let it set in the freezer for 1-2 hours. Cut them into bars and wrap them up individually. Place them back in the freezer until you are ready to eat them. Your new quinoa protein bars will be a smash hit among your gym-buddies.
9. Pumpkin Seeds
In 100 grams of pumpkin seeds, there are a whopping 19 grams of protein and 18 grams of dietary fiber! Paired with a wide array of vitamins and minerals, they make a perfect snack pre or post-workout.
One of our favorite uses for pumpkin seeds is to add them onto a salad or into some sauteed greens.
10. Hard Boiled Eggs
Alright, eggs are one of natures most perfect food. Once they are hard-boiled though, they can be a severe pain the @$$!
Don’t give up on them for good just yet though, Tim Ferriss has a great trick to get the egg out of the shell with no mess and no fuss. It is a must see!
11. Greek Parfait
If you want to impress your guests with a delicious dessert that is high in protein and low in sugar, this is a winner!
The parfait is a classic, but it isn’t always the healthiest. Many yogurts are loaded with sugar and artificial flavors. Avoid these unhealthy options and opt for a classic, unsweetened, unflavored greek style yogurt.
In your fanciest glass, layer yogurt, nuts, seeds and fresh chopped fruit for a decadent and healthy dessert that can be enjoyed guilt free anytime of day.
12. Nut Butters
Peanut, almond, cashew or anything else you may prefer. Nut butters are a fantastic way to pack protein onto almost anything, from toast to celery sticks.
Always try to get the purest nut butters available, they should only contain 1 ingredient, the nut itself. Add a sprinkle of sea salt yourself and you have a healthy, versatile snack.
13. Turkey-Cheese Roll-Ups
Think sandwich sans bread. These protein filled snacks are as easy as they sound.
Place a piece of cheese on a slice of turkey (or your favorite deli-style meat) and roll it up. If you want to get truly gourmet, squirt some mustard on it too.
These are a perfect snack when you are mindlessly looking into the refrigerator for a delicious snack.
14. Edamame
The edamame bean is low in calories and high in protein. Jam packed with nutrients and dead simple to prepare. Just lightly steam them and sprinkle them with a bit of sea-salt to taste.
Edamame is a great source of both potassium and magnesium. Two nutrients we are often deficient in.
15. Cottage Cheese + Fruit
Warning: Cottage cheese is often very high in sodium. Try the dried version and add water, the dried stuff usually contains next to no sodium, so add salt to taste.
This is a simple snack with a million possibilities. Add whatever fruit is in season for a fresh and satisfying protein punch.
16. Protein Shake
Probably the most obvious thing on the whole list. Adding a quality protein shake into your diet is a great way to increase your protein intake and quell hunger pangs between meals.
We suggest doing your homework on your protein powder though, as many contain dye’s, chemicals, flavorings, sweeteners and sugars. Opt for an undenatured protein with as few ingredients as possible. Unflavored options are usually best, and you can always add your own cocoa powder or vanilla extract to get the flavor you crave.
The Beginners Guide to Coconut Water
101 Health Benefits of Baking Soda
Ok…. did the Tim Ferriss egg peeling trick blow anyone else’s mind??? Baking soda in the water to reduce adhering… GENIUS!
I try to take a protein shake once per day. I add in a couple of raw eggs though, this bumps up the protein and provides some healthy fats. Not for everyone, but it works for me.