Picture this: You just finished a workout and your hunger is on high. The problem? You’re in between meals and meetings, with no time to cook. This scenario is exactly when a snack comes in handy, but not just any snack will do. Here’s a look at why protein is so important in times like these—plus the best high-protein snacks to help you get enough of it.
What are the benefits of high-protein snacks?
Reaching for a high-protein snack is an important way not just to curb your hunger, but to stay fuller longer. “When you include protein with your snacks, you are going to get a lot more satiety than if you skip this important macro,” says Lauren Manaker,MS. RDN. Protein is important for recovery, too. “Not only does protein give your snack some staying power, but it also helps fuel your muscles and supply your body with important amino acids,” Manaker adds. While protein needs vary per person, the National Academies for Medicine recommends adults get 10 percent to 35 percent of their daily calorie intake from protein-rich sources. Protein is a macronutrient—similar to carbohydrates and fiber—which means they belong to the group of nutrients your body uses the most. In other words, protein matters for everyone. “Many people can benefit from high protein snacks—from people with hypoglycemia or diabetes to people who are focused on building their muscle mass,” Manaker points out. “A high protein snack will make a person feel satisfied for a longer period of time, possibly avoiding hunger pangs shortly after snack time."
What to look for in a high-protein snack
When choosing a high-protein snack to keep you full and nourished between meals, Manaker suggests looking for what she calls “the nutritional trifecta”—a snack combination that includes protein, healthy fats, and fiber. Carbohydrates can be incorporated sparingly, too. “Adding some quality carbs into the mix (like from fruit or whole grain crackers) can help people feel fueled and energized. Yet it’s important not to overload on the carbs, since that can leave you feeling sleepy, rather than energized. “High protein snacks may help people avoid a blood sugar spike too, unlike a carb-rich snack.” As a rule of thumb, Manaker suggests looking for snacks where 20% or more of the calories come from protein. To make snack time easier, refer to these 20 snacks next time hunger pangs strike.
1. KIND Peanut Butter Whole Grain Clusters
“For a protein-packed addition to a yogurt parfait or simply enjoyed on its own, KIND peanut butter whole grain clusters contain 10 grams of protein along with 36 grams of whole grains per serving,” Manaker says. They’re also gluten-free and filled with fiber for an easy source of protein.
2. Hard-boiled eggs
Eggs are easy–and a protein powerhouse. “One large egg contains 6 grams of high-quality protein and all 9 essential amino acids,” Manaker says. “Having hard-boiled eggs on-hand is an easy snack to fuel your body with protein along with key micronutrients like choline, iodine, and vitamin B12.” They also contain vitamins and minerals, which keep you energized.
3. HIPPEAS Organic Chickpea Puffs in Vegan White Cheddar
Want a gluten-free, vegan, USDA Certified Organic snack that satisfies? “HIPPEAS® Organic Chickpea Puffs in Vegan White Cheddar are a pantry staple in my house because they’re made from chickpea flour and pack 4 grams of plant-protein, 3 grams of fiber and only 170 calories for a 1 oz serving,” says Manaker.
4. Veggies with yogurt dip
Broccoli is high in protein (5 grams per cup), so pairing a few pieces with some crunchy carrots and yogurt dip makes a great snack. That’s because yogurt has 17 grams of protein per container. Add dill or garlic seasoning to make a cup of plain yogurt take on a more savory taste that compliments your veggies.
5. That’s It Sweet Cinnamon Apple & Pumpkin Seed Crunchables
Crunchy apples, roasted pumpkin seeds, and a salty-sweet seasoning blend? It’s pretty much snack heaven. “That’s It Crunchables has 12 grams of plant-based protein per each snackable pouch, thanks to the pumpkin seeds mixed with the real fruit that these balanced snacks contain,” Manaker says.
6. Magic Spoon Honey Nut Cereal
With 14 grams of complete protein, 4 grams of net carbs and 1 gram of sugar, Magic Spoon Cereal is the perfect breakfast (or anytime) snack. We love that Magic Spoon’s cereal flavors emulate the classic cereals you’re used to—albeit with an even tastier, healthier, and more grownup twist.
7. Apples and nut butter
“Fruit and nut butter is the quintessential protein snack that gives some serious staying power along with a slew of vitamins and minerals,” Maker says.
8. Edamame
Edamame is nothing but a protein dream, with 17 grams per cup. Have it steamed or crunchy, seasoned or plain. Edamame is also low in fat and has 8 grams of fiber, so it’s sure to keep you feeling full in between meals.
9. Walnuts
Grab a handful of walnuts to load up on 4 grams of protein, plus 2 grams of fiber, 45 mg of magnesium, and a boost of antioxidants. “As the only tree nut that is an excellent source of ALA omega-3 fatty acids, walnuts are so much more than a source of plant-based protein,” Manaker adds.
10. Applegate Naturals® Charcuterie Plate Chorizo & Cheddar
“Applegate Naturals Charcuterie Plate Chorizo & Cheddar is a 13 gram-protein snack that is utterly satisfying—especially if you are a charcuterie board lover,” says Manaker. Salami, cheddar cheese, and grain-free chocolate-covered pretzels make up this quick snack, which is just the right amount of fancy.
11. Cottage cheese
Casein and whey dairy protein comprise the one-two protein punch in cottage cheese, says Manaker. “One cup of cottage cheese contains a whopping 25 grams of protein, making it a great choice for a mid-day snack addition.” Want a fun way to eat it? “Pro tip: mix your cottage cheese with some diced pineapple for a sweet and creamy treat.”
12. Safe Catch Wild Tuna With Crackers—Lemon Pepper
Tuna is both protein-rich and tasty, and Safe Catch boasts the lowest amount of mercury and sustainable harvesting practices. “With 18 grams of protein per serving and a boost of anti-inflammatory DHA omega-3 fatty acids, this snack is perfect for busy people who need more omegas in their life,” Manaker says.
13. Festive Foods Roasted Chickpeas
Want a nut-free alternative to flavored snack mixes? Festive Foods Chickpeas come in a range of flavors, including Ranch, BBQ, and more. “If you are into a crunchy snack, roasted chickpeas will fit the bill. Chickpeas are a natural source of plant-based proteins and are an economical choice that fits into most diets,” Manaker adds.
14. Chia pudding
“As an easy dish to make the night before a busy day, chia pudding is loaded with protein and can be a satisfying mid-day snack,” Manaker says. “Making this pudding with milk choices that contain protein, like dairy or soy, can give this treat even more protein per bite.”
15. Chomps Beef Sticks
Chomps Beef Sticks have 9 grams of protein and are convenient to munch on the go. “These grass-finished beef snacks can help combat hunger pangs along with giving the body some important minerals, like iron,” Manaker adds.
16. Carnation Breakfast Essentials
21 vitamins and minerals per serving, plus 10 grams of protein per serving? Sign us up for Carnation Breakfast Essentials, a quick protein-rich drink. “This chocolatey drink is something that people of all ages can enjoy when they want a drinkable snack,” Manaker adds.
17. MunkPack Nut and Seed Bars
Curb anytime cravings with these keto bars, which have the perfect balance of salty and sweet. Munk Pack bars have 5 grams of protein and are made with the perfect sweet and salty flavors, like almonds and dark chocolate (without the extra sugar). We love Sea Salt Dark Chocolate, Peanut Butter Coconut, and Pecan Almond.
18. CLIF Chocolate Chip and Peanut Butter Nut Bar
Energy bars are a go-to protein-rich snack, but not all bars are created equal. Clif bars have 6-7 grams (9-10% DV) of plant protein (plus a creamy nut butter filling). ”CLIF® Nut Butter Bar is a quick, easy snack that satisfies hunger and helps you power through your busy day,” Lauren says. “The classic chocolate chip and peanut butter combo makes for a snack that is satisfying and appealing to just about anyone with taste buds.
19. Wonderful Pistachios, No Shell, Sea Salt & Vinegar
“Wonderful Pistachios are a complete (plant) protein, providing all nine essential amino acids,” Manaker says. Plus, the pre-shelled pistachios are both convenient and portable. “Along with the 6 grams of protein it provides per serving, pistachios are naturally cholesterol-free and adds fiber to your day, making them a good-for-you choice for a protein snack.
20. Cheesy popcorn
Popcorn is already a fiber-rich, healthy snack (especially in comparison to its crunchy counterparts, like potato chips), but adding parmesan cheese boosts their protein content to 10 grams per ounce. The result? A filling, fiber and protein-rich snack.
Sources:
Lauren Manaker, MS, RDN, LDN, CLEC, CPT
