If you are feeling hungry but don’t have too much time for a full meal, healthy snacks can satiate your appetite. However, many common snacks are high in refined carbs and sugar, leaving you unsatisfied. In this case, you should go for protein snacks that keep you full by triggering appetite-suppressing hormones and stabilizing blood sugar.
Getting enough protein is essential for strong bones, muscles, and organ function. It supports growth in youth and helps repair cells as we age, combating the natural muscle loss associated with aging. Plus, protein helps you feel full longer, making it easier to manage your weight. So, besides getting protein from your regular meals, you may want to consider snacks as an extra push.
While animal-based foods like meat, seafood, and dairy are high in protein, plant-based options like nuts, beans, and legumes are great too - especially for those following a vegan or vegetarian diet. In fact, diversifying your protein sources can benefit your health.
So, if you want to try snacking the right way, you might need some suggestions. In this blog, we have included some healthy protein snacks that are perfect for on-the-go enjoyment!
Why Consider Protein Snacks?
Before we get into the actual protein snacks, you should understand why you need them in your diet.
If you want to grow and keep your muscle mass, it is important to get enough protein. After a strength workout, try to have snacks packed with protein within 30 to 60 minutes to help with muscle recovery.
On the other hand, if you are looking to lose or maintain weight, a low-calorie, high-protein snack can be really beneficial. It helps slow digestion and keeps your blood sugar stable, which makes you feel fuller for longer and can stop you from overeating later.
As you can see, protein snacks are consumed for different purposes as they bring different results. This means you will need to decide what you want to achieve with your snacks, and then choose the ones that are most suitable for your goals. And, you do not have to worry because you have plenty of options!
Sweet Protein Snacks
If you have a sweet tooth, consider sweet protein snacks for your diet. We are not talking about sugary food, of course, but about snacks that will substitute your unhealthy snack that you usually have when you want something sweet.
So, here are some options you can consider when you crave sweet snacks.
1. Greek Yogurt Parfait
Greek yogurt is a fantastic healthy protein snack after a workout, offering around 16 grams of protein per container or about 156 grams. It tends to be more satisfying compared to regular yogurts that have less protein.
Besides being rich in protein, Greek yogurt is also a good source of calcium, which is crucial for bone health. This is especially important if you work out and usually go through intense training sessions.
If you are looking to jazz up your yogurt, you can make a delicious parfait by layering one cup of yogurt with granola and mixed berries. Just keep in mind that if you add 1/2 cup of granola to your yogurt, it boosts the protein content, but it will make a pretty hefty snack that is higher in calories.
So, depending on your calorie goals, you might want to enjoy this treat occasionally rather than every day. This is quite a delicious snack, so you may be tempted to have it regularly. But remember that balance is everything, and if you establish it at the very beginning, you will be on the right track!
2. Peanut Butter
With two tablespoons of peanut butter, you get about 7 grams of protein. Just keep in mind that it also comes with fat and calories, so it is smart to watch your portions.
A tasty way to enjoy it is by spreading some on toast and adding thin slices of apple with a sprinkle of cinnamon on top.
Another simple protein snack idea is to take celery sticks and spread 1 to 2 tablespoons of peanut butter on them. You will get a nice protein boost from the peanut butter, while celery will give you a dose of vitamins.
Plus, peanut butter and peanuts can help you feel full, making them a great option for snacking between meals. So, whenever you feel hungry but you have time until your next regular meal, consider this as your snack. You will satisfy your hunger for a short time and avoid eating unhealthy snacks without any real nutrients.
3. No-Bake Energy Bites
Energy bites are a tasty snack that you can whip up by mixing different ingredients like nut butter, oats, and seeds, then rolling them into little balls. The best part is that you do not have to bake them! You can prep a batch in advance, so you always have a quick snack ready to grab on the go.
If you like incorporating protein powder into your meals, you might want to try making some pumpkin spice energy balls. They’re made with protein powder, dates, coconut, and flaxseed meal, giving you about 9 grams of protein per serving.
Another fun option is matcha superfood energy bites, which include pecans, matcha powder, protein powder, and dates, offering around 4 grams of protein in each bite.
4. Cottage Cheese
The amazing thing about this food is that three-quarters of a cup of cottage cheese packs around 12 grams of protein. It is quite a nutritious choice!
An even more amazing thing about it is that if you are looking for a sweet and satisfying snack, you can easily transform cottage cheese into something delicious.
Just mix it with a bit of honey and toss in some frozen or fresh raspberries for a fruity twist. In addition, to add some crunch, sprinkle on some toasted almonds.
If you want to boost the protein even more while adding a unique texture, consider throwing in some chia seeds. It is a fantastic combo that is not only tasty but also great for a quick on-the-go treat!
5. Protein Bars
Protein bars are a convenient way to get a good amount of protein, especially on the go. However, you need to be really careful in your choice. Many store-bought options are packed with added sugars and unnecessary ingredients.
So, make a habit of reading the labels. That is the safest way to know that you are consuming something healthy and good. Look for healthier versions that have minimal additives so you can enjoy a tasty snack without the extra junk!
If you are up for it, you can easily make your own at home using seeds, dried fruit, and protein powder to customize them to your taste. Our MuscleTech products are perfect for such recipes. Plus, this way, you will be sure that your protein bar is healthy and nutritious.
Savory Protein Snacks
Some people go for savory snacks rather than sweet ones. Luckily, there are plenty of options when it comes to protein-rich savory goodies.
Below, we have included some amazing ideas that you will love if you prefer savory protein snacks.
1. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are a fantastic legume packed with nutrients and a great source of fiber. If you are following a vegetarian or vegan diet, they make an excellent snacking option thanks to their plant-based protein.
Just a half-cup (about 82 grams) of cooked chickpeas provides around 7 grams of protein and 6 grams of fiber, along with a bunch of vitamins and minerals. They are especially rich in folate, iron, magnesium, phosphorus, copper, and manganese.
A really tasty way to enjoy chickpeas as a snack is by roasting them with some basic seasonings and a drizzle of olive oil. Roasted chickpeas turn out crunchy and are super easy to take on the go, making them a perfect choice for when hunger strikes!
2. Canned Salmon
Canned salmon is a fantastic protein snack for muscle growth that you can easily take with you anywhere. Just a 3-ounce serving contains over 19 grams of protein, plus important nutrients like niacin, vitamin B12, and selenium.
It also comes with omega-3 fatty acids, which are known for their anti-inflammatory benefits and may help reduce the risk of heart disease, depression, and dementia. You can enjoy canned salmon straight out of the can, spice it up with a little pepper, or pair it with crackers or some chopped veggies.
3. Pumpkin Seeds
Pumpkin seeds make an awesome, quick snack and are high in protein, along with other essential nutrients. Just one ounce (about 28 grams) gives you around 8.5 grams of protein, plus a good dose of fiber, magnesium, zinc, and healthy fats.
They also contain antioxidants like vitamin E and carotenoids, which are great for your health. Thanks to their protein and fiber, they are perfect for satisfying your hunger until your next meal.
Plus, there are different ways to have them as a snack. For instance, you can enjoy them raw, roast them with your favorite spices, or put them into a homemade trail mix or granola.
4. Edamame
You know those tasty appetizer dishes you often find at sushi places? Well, one of the favorites is edamame! Just one cup packs an impressive 18 grams of protein, which is pretty great for something plant-based. If you are vegan or vegetarian, this protein snack will be a regular in your diet!
The best part is that it contains all the essential amino acids your body needs, making it a fantastic choice for a healthy snack.
Preparing edamame is super easy, too. You can just steam or boil fresh or frozen pods for about five to ten minutes. After that, you can sprinkle on some sea salt and a pinch of red pepper flakes to add a little kick.
It is a simple yet delicious way to enjoy a nutritious treat while you are out or even at home!
5. Jerky
Beef jerky is a great snack option, offering about 10 grams of protein in just one ounce. It is widely available, making it a convenient choice whether you are at the grocery store or a gas station.
However, if you are looking for something with even more protein, you might want to try salmon jerky, which comes with 12 grams per ounce. Chicken jerky also matches beef jerky with its 10 grams of protein per ounce.
Just remember to check the sodium content, as some jerky can be pretty salty. When you decide to have jerky as a snack, you need a balanced option because you want a healthy alternative!
6. Overnight Oatmeal
Making overnight oatmeal is super simple, convenient, and really good for you. Oats are full of vitamins and minerals, and just a half-cup serving gives you about 13% of your daily fiber needs.
However, it is worth noting that oats are not very high in protein on their own - you are looking at about 5 grams in a half-cup.
If you want to boost the protein content of your overnight oats, you can mix in things like cow's milk or soy milk, Greek yogurt, nut butter, or even protein powder.
For example, a recipe that includes cow’s milk, peanut butter, and protein powder can give you around 20 grams of protein in one serving. If you want a snack-sized option, just divide the mixture into several small containers and let it chill in the fridge overnight!
Considering that you can combine oats with different types of ingredients, your protein snack can be either sweet or savory - depending on your own preferences. Oatmeal is a dish that allows distinct combinations, meaning it is quite versatile. So, if you are a fan of oats, you can enjoy them in different ways and never be bored with them!
Over to You
When you get those mid-meal hunger pangs, having high-protein snacks on hand can really save the day. They not only help curb your appetite but also keep you feeling satisfied for longer. While it is easy to grab unhealthy snacks, there are actually a ton of healthy and convenient choices out there that fit perfectly into a busy lifestyle. So, with these snack ideas, you no longer have an option of going for an unhealthy alternative!
