Whether it’s fueling up before hitting the gym or
taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks
are the tastiest way to keep on going. Protein snacks are the perfect way to
fill up just enough, and give us longer-lasting energy than the usual,
carb-heavy options. Here are 31 of our favorite protein-packed snacks — one for
every day of the month! We promise you won’t get sick of any ofthese choices.
1. Cottage-Style Fruit: Top ½ cup cottage cheese
with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed
berries, and melon are some Greatist favorites!
2. Beef or Turkey Jerky: Be careful to avoid sodium-
and sugar-filled brands, but low-sodium, natural, or lightly-flavored options
are a great source of protein. And this chewy snack is super-portable and keeps
fresh for months when packed properly. A one-ounce serving (the size of most
single-serve packs) contains about 9 grams of protein!
3. Mixed Nuts or Trail Mix: Mixed nuts are an easy way to get a delicious
dose of protein in a convenient, shelf-stable package. Try a mixed bunch for
variety and a combo with dried fruit for some added sweetness. The best bang
for your protein buck? Almonds and Pistachios are high up there in protein
while comparably lower in saturated fat than their nutty peers.
4. Pumpkin Seeds: The pumpkin insides, scooped out
to make room for spooky faces, can actually make a healthy little snack once
they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has
about 14 grams of protein — the perfect pre-workout snack!
5. Hard-Boiled Egg: Inexpensive and loaded with
nutrients, eggs are one of the best ways to get a healthy dose of protein. Try
hard boiling and pre-peeling a dozen at the start of the week and throw one in
a small Tupperware container each day for an easy on-the-go snack. (Feeling
extra famished? Slice the egg and place it on a piece of whole-wheat bread.)
6. Deli Rollup: Top 2 slices of low-sodium deli meat
(turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and
a shake of pepper. Add a slice of tomato or some lettuce for extra veggie
points!
7. Nut Butter Boat: Any vehicle for nut butter
(almond, peanut, or cashew, perhaps?) is perfection as I always talk about nuts
in my diet plans. Try loading a few celery sticks with 1 tablespoon of any nut
butter topped with a few whole almonds or raisins. If you’re not a fan of
celery, try scooping out the middle of an apple and fill it with a nut buttery
surprise!
8. Mini Bean-and-Cheese Quesadilla: It might take an
extra minute to prep, but combining these two high-protein treats is worth it!
Fold ½ cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a
small soft tortilla. Cook in a dry nonstick pan until cheese is melted and
tortilla is lightly browned. Wrap in foil and stick in a plastic baggie for
easy transport.
9. Shake It Up: The combinations are endless with
protein shakes. And one scoop can go a long way! The "Protein
Creamsicle" — 1 scoop vanilla whey protein powder, 1 cup orange juice, and
1 cup ice blended), and the "Star-buffs Shake" — 1 cup iced coffee
(with ice) and 1 scoop chocolate whey protein, blended — a caffeine-filled.
10. KIND Bar: I am not huge supporters of
prepackaged bars, smoothies, and the like, but we make an exception for KIND
bars. Their classic varieties are a great source of protein from the all-nut
base (coming in at around 5 grams per bar), but for an even higher dose of the
good stuff, try Kind Plus varieties with added protein
11. Easy Oatmeal Raisin Cookie: Flash back to
elementary school snack time with this sweet (but still healthy!) treat. In a
microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1
tablespoon flour (of your choice), 1 egg white, ¼ teaspoon vanilla extract, 1/4
teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten
mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it
out of the bowl, and enjoy!
12. Tofu Sticks: This soybean-based protein bomb
isn’t just for stir-fry and Asian takeout menus! When sliced into sticks and
baked, firm (and smoked!) tofu can make a great snack food, especially if it’s
served with a side of homemade tomato or teriyaki dipping sauce — just don’t
overdo it!
13. Chunky Monkey Shake: It’s time to get funky,
monkey! Blend 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of
low-fat chocolate milk with 1 cup of ice for a protein-packed pick-me-up.
14. Edamame Poppers: The only thing more fun than
how much protein you can get from a serving of edamame is getting to eat these
little beans out of their bright green pods! One cup of the pods offers about
17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the
pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes)
before chowing down.
15. Hummus Dippers: How’s this for an unconventional
use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the
bottom of the container. Stick a handful of vegetable sticks (carrots, celery,
and snow peas are a great mix!) vertically in the hummus, screw on the top, and
throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
16. Soy Milk Smoothie: Time to take a break from the
moo-juice! While cow’s milk does have it’s nutritional benefits (calcium and
vitamin A, to name a few), soy milk wins in a few categories (vitamin D and
iron), and they’re nearly comparable in terms of protein. Try blending 1 cup of
your favorite flavor of soy milk (vanilla and chocolate are Greatist favorites)
with 1 cup of frozen blueberries or raspberries (for added fiber and
antioxidants).
17. Portable Cheese Platter: Everyone wants to feel
classy every once in a while, right? Make yourself a mini cheese plate with a
reduced-fat cheese stick (or 2 slices of cheese), two whole-grain crackers, and
a few roasted almonds.
18. Banana Nutter: Few pairings are more comforting
than a classic peanut butter and banana combo. Top a rice cake (brown rice for
extra fiber points!) with 2 tablespoons of your favorite nut butter and half a
banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!
19. Silver Dollar Protein Pancakes: Mix 4 egg
whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ⅛ teaspoon of
baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated
griddle (medium low heat) until mixtures bubbles, flip and cook for another 60
seconds. Top with fresh berries or sliced banana.
20. Chocolate Milk: No, we're not going back to
preschool. Low-fat chocolate milk is actually a great source of high-quality
protein (especially post-workout)! Try keeping a single-serving, shelf-stable box
in your gym bag (or purse) for snack attack emergencies — just try to find one
that’s also low in sugar!
21. “Get Greek” Berry Parfait: Just imagine sitting
on a Greek isle with this snack in hand. Top ½ cup plain Greek yogurt with ½
cup fresh berries and 1 tablespoon sliced roasted almonds.
22. Grape-and-Cheese Sticks: Dice a half-inch thick
slice of cheddar cheese into squares (you should end up with about 6 small
pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the
grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8
grams of protein, and the contrast with sweet grapes is super sophisticated
(and delicious).
23. Almond Butter Toast Sticks: Here’s another one
to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain
bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or
another nut butter) in the bottom of a container with a top, stick the toast
sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out
the door!
24. A Little Lentil: We know what you’re thinking:
“Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the
bland ol’ green things. Lentils are great protein-packed legumes that are easy
to turn into super, shelf-stable salads. One cup has a whopping 22 grams of
protein in just 300 calories! Not sure where to start? Try this lentil
tabbouleh or this simple veggie and lentil mix.
25. Perfect Little Parfait: Top ½ cup nonfat Greek
yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2
tablespoons of toasted oats for a protein-packed crunch!
26. Mini Black-Bean Mash Taco: When it’s time to get
spicy, try this easy snack fix. Heat ½ cup of black beans in the microwave with
1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to
6-inch) soft tortilla. Store in a small Tupperware container for easy
transport.
27. Gobble, Gobble: Slice one piece of whole-grain
bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of
Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1
teaspoon of dried cranberries. This comforting combination packs about 14 grams
of protein!
28. Protein Bar: This one might sound obvious, but
hear us out: It’s all about finding the right bar. That means one that’s not
weighed down with not-so-good extras like sugar, fat, and calories (some
options can even be as bad as candy bars!). Do some research to figure which
type is right for you: There are high-protein and low-carb bars; meal replacement
and energy bars!
29. Overnight Choco-Oats: This is the ultimate
personally pre-packaged snack. In a container with a secure lid, mix ½ cup
oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a
handful of walnuts until well combined. Let sit in fridge overnight (or up to a
few days). Need some extra sweetness? Add ½ a banana, mashed!
30. Chicken Breast: Consume at least 100 grams daily
of this in grilled mode and get your muscle rocking.
31. Blueberry Flax Microwave Muffins: Making muffins
from scratch each morning is easier than you might think. Mix ¼ cup
quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking
powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive
oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a
microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it
cool, throw a top on it, and enjoy whenever the hunger pangs hit.
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