By Rachael Link, MS, RD
Whether you’re looking to improve your health or round out your diet, picking healthy, high-protein snacks is key. Not only is protein absolutely essential for everything from muscle growth to skin health, but it can also help you feel fuller for longer to keep you going between meals. Plus, many protein-packed snacks are also portable, making it easier than ever to meet your protein needs, no matter how busy your schedule may be. Here are a few healthy, high-protein snacks to get you going.
With nearly 23 grams of protein packed into every serving, this is a hearty, healthy snack that’s sure to satisfy. In addition to Greek yogurt, it also features other high-protein ingredients like peanut butter and flaxseed meal. Mix it up by adding your favorite fruits and throw it in a plastic container to take it on the go.
Rich in protein, fiber, vitamins, and minerals, edamame is truly a powerhouse of nutrition and a worthy addition to your snack rotation. In this recipe, edamame is coated with garlic powder and baked to crispy perfection. Plus, it’s tossed with parmesan cheese, which helps create crunchy, bite-sized clusters that are perfect for portable snacking.
Next time you’re craving a savory snack, reach for the chickpeas instead of the chips. This nutritious and delicious recipe gives roasted chickpeas a bold and tasty twist with spices like curry powder, garam masala, and white pepper. Not only is it a great way to ramp up your protein intake, but it’s also loaded with fiber, potassium, and iron.
This low carb, high protein snack is brimming with flavor, super convenient when you’re on the go, and easy to make at home using either an oven or food dehydrator. Although this recipe features ingredients like soy sauce, liquid smoke, onion powder and garlic powder, you can also try experimenting with other seasonings such as red pepper flakes, horseradish, or brown sugar.
Hummus is an awesome portable snack and works especially well scooped into a plastic container and paired with chips, carrots, celery, or cucumber sticks. This recipe kicks it up a notch, pairing roasted sweet potatoes with garbanzo beans to make the ultimate creamy, savory spread. Try sprinkling some pumpkin seeds over your next batch to boost the protein content and texture even more.
For a bite-sized snack that’s full of flavor (and nutrients!), look no further. This healthy muffin recipe pairs protein-rich quinoa with carrots, Greek yogurt, whole wheat flour, and toasted walnuts for a guilt-free snack that can double as dessert. For an added dose of sweetness, toss in some dried cranberries, dried apricots, or raisins and enjoy.
This chunky black bean salsa is healthy, delicious, and easy to whip up at home using just a few ingredients. With high-protein cottage cheese, fiber-filled black beans, and avocado wedges to bump up your intake of healthy fats, this simple snack is also an excellent way to help round out your diet.
Roll-ups are often hailed as one of the most popular healthy snacks, thanks to their versatility, portability, and flavor. In this recipe, crisp veggies are combined with a variety of herbs and spices for a creamy, savory, and super satisfying snack. Spread onto your favorite whole-grain tortillas, roll it up, serve, and enjoy.
Crispy, crunchy, and nutritious, roasted pumpkin seeds are the perfect high-protein snack to keep you feeling full between meals. Not only is this recipe gluten-free and vegan-friendly, but it’s also super easy to make and is ready to enjoy in less than an hour.
Instead of grabbing a bag of granola from the grocery store, try making your own batch at home with this healthy recipe. With nutrient-rich, whole food ingredients like chia seeds, oats, and almond butter, this is a delicious snack that you can feel good about eating. Scoop onto your yogurt, sprinkle over cereal, or enjoy as is for a simple snack on the go.
In addition to being lightweight, portable, and easy to prepare, trail mix can be tailored to your taste buds by simply swapping in your favorite ingredients. This tried-and-true trail mix features a combination of nutritious nuts and seeds, including pecans, cashews, pumpkin seeds. If you’re feeling creative, you can even try taking it to the next level with other ingredients like dark chocolate, dried fruit, pretzels, or popcorn.
These protein bars may taste incredibly indulgent, but they’re actually healthy, high-protein, and delicious. Made using whey protein powder, honey, natural peanut butter, and ground flaxseed meal, these no-bake peanut butter bars are guaranteed to satisfy your sweet tooth. Best of all, they’ll last in the fridge up to two weeks, making them the perfect option for meal prep.
Looking for a new way to get your fix of hard-boiled eggs? Check out these mini BLT sliders, made from nitrate-free bacon, cheddar cheese, tomatoes, and lettuce housed between a hard-boiled egg bun. Besides boosting your intake of protein, they’re perfect for adding a pop of color to your plate between meals.
This power-packed protein shake is the perfect way to squeeze more veggies into your diet while also getting your daily dose of protein. Simply blend up some baby kale, bananas, blueberries, yogurt, oats, and protein powder and serve. If you’re pressed for time, you can even pour it into a travel cup for a compact and convenient snack later in the day.
High in fiber, protein, and B vitamins, lentils are one of the healthiest foods on the planet. Start upping your intake of this nutritious legume with this dish, which pairs lentils with couscous, parsley, turmeric, olive oil, and a tangy yogurt herb dip. Bag up a few bites and bring to work for a flavor-filled midday snack.
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