Do you struggle with getting in enough protein? Many people that are always busy and on the go, like me, will grab high carbohydrate snacks. These high carb snacks usually are higher calorie and sugar and will leave you feeling unsatisfied and hungry 30 minutes later.
Protein is the most satiating macronutrients which means it will leave you feeling full longer. It is so important for us to eat enough protein to maintain our muscle mass as we age. Also, protein will help boost your metabolism and give you the fuel you need to make it through an exhausting day.
fHere are my go to high protein snacks that are quick and easy to have on hand:
1. Avocado and Chicken Salad (pictured above)
Avocado is a great source of fats and combined with the high protein chicken, it will leave you feeling satisfied.
Just combined some shredded chicken with 1-2 ounces of avocado, add in some diced cilantro and red onion, and voila you have a quick snack prepared. You can eat it by itself or on top of a rice cake or on a slice of toast.
2. Quest Nutrition Protein Bars
These have to be one of my favorites. Try warming them up in the microwave for 20 seconds and they are even better. They are usually around 190 calories and have 20g of protein. They have so many delicious flavor options and you can get them at most grocery stores or on Amazon.
3. Trader Joe's Turkey Jerky
This Jerky only as 60 calories and is 11g of protein per serving! That's a great bang for your buck. It is tasty and doesn't have a ridiculous amount of sodium like most jerky's do.
4. Siggi's Greek Yogurt
Greek yogurt is a great source of protein. I especially like the Siggi's brand because they use less sugar and don't ever add artificial sweeteners. I would recommend the plain yougurt and you can add it your own fresh blueberries or strawberries. The fruit flavored ones do taste good but will have more sugar than the plain greek yogurt.
5. Roasted Chickpeas
A half-cup serving contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese.
You can make your own by roasting them in the oven at 450 degrees for 30-40 minutes. Before cooking, rinse them off and toss in Coconut or Olive Oil and season with Sea Salt, garlic salt, and cayenne pepper. You can also buy roasted chickpeas at most grocery stores. Target carries them in their Simply Balanced line as well.
6. Cottage Cheese with Tuna
I know what you are thinking, that sounds gross! Well I wasn't a huge cottage cheese fan myself but combined with a flavored tuna packet, I actually enjoyed the taste. Cottage cheese and tuna combined are an excellent source of protein. You can add in some diced celery or baby tomatoes and sprinkle some sea salt and pepper on top. I like to eat this by itself but you could also eat on a slice of toast, with crackers, or a rice cake.
7. Almond Butter with Rice Cake
This has to be the snack I look forward to every day. This is totally my jam! You can try the plain, but my favorites are the Caramel Corn and Chocolate. Also, the Coconut Almond butter by MaraNatha is really good and has only 3g of sugar. Try to stay away the nut butters with too much added sugar.
8. Powercrunch Protein Bars
These are another great protein bar to grab on the go. Unlike the Quest bars that I like warmed up, I love to eat this straight from the freezer. I love anything chocolate mint so my favorite flavor is the chocolate mint, but I have loved every other flavor I have tried. If you like something that tastes like that light waver cookies, you will love these. Most major grocery stores sell them or you can get them on Amazon.
9. 1stPhorm Level 1 Whey Protein
I am not a fan of protein shakes, I prefer to eat my protein, but when I discovered 1stPhorm Mint Ice Cream Sandwhich I was obsessed. If you take 1 cup of ice + 1/2 cup Almond or Cashew Milk + 1 Scoop of Mint Ice Cream Sandwhich protein powder and blend it in a blender then you will have "protein ice cream." This is a lot less calories and a lot more protein than regular ice cream and is delicious. Purchase here
10. ICON Meals Protein Popcorn
This protein treat tastes amazing and is now available at GNC and the Vitamin Shoppe. The available flavors are Capuccino Coffee, Maple, Peanut Butter Vanilla, and Freedom. This indulgent protein snack is great served over almond milk or as a topping with Halo Top Ice Cream which is coming up next on the list. They are now available for sale at GNC or on the ICON Meals website.
11. Protein Ice Cream
For all of my ice cream lovers, you can still indulge with this lower calorie, higher protein option. There are so many flavors to choose from and they now have Dairy Free options available. My favorites are the Peanut Butter Cup and Chocolate Chip Cookie Dough but I have not tried all of them yet. I also love the Enlightened brand of Protein Ice Cream and Frozen Yogurt Bars. You can find these at Whole Foods, Randalls, and H-E-B.
12. Egg Whites
I eat egg whites at least 4 times per week. One egg white is only around 17 calories and 4 grams of proteins so can get in a lot of protein for little calories. Scrambled eggs whites are super quick to make and give you a lot of protein for the amount of calories. Try mixing in some spinach or ground turkey for added protein and fiber. I love to top my egg whites with 1oz of avocado slices. Eggs are great at any meal or to add to any snack.
13. Protein Pancakes
There are so many recipes for protein pancakes but the easiest is to either make Kodiak pancake mix and add 1/4 egg whites in place of the water or you can take 1 scoop of your favorite protein powder with 1/4 cup of egg whites and 3-4 tbsp of water. Protein pancakes can be stored in the refrigerator and eaten cold if you need a snack on the go. You can top with almond or peanut butter to add some extra fats and protein. I also like to top with Sugar Free Syrup and Fruit.
14. No Bake Energy Balls
Energy bites are a delicious, high-protein snack made by combining a variety of ingredients, such as nut butter, oats and seeds, and then rolling them into balls.
The best part about energy bites is that they don't require baking. You can prepare a batch ahead of time so that you have a snack available when you need to grab one and go.
Try this super yummy No Food Processor protein ball recipe!
15. Homemade Protein Bars
Have you ever though of making your own protein bars at home? This can save you money and you can control the ingredients to fit your dietary needs. There are a lot of great recipes on Pinterest to check out. You can make a batch at the beginning of the week so you will have them ready for snacks all week long. This recipe is very simple and can be made Vegan and Gluten-free. Try them out HERE
16. Mozzarella Cheese Sticks
Where are my cheese lovers at? These Cheese Sticks pack a 7g protein punch for only 80 calories. This is a great snack for kids too! Wrap some prosciutto or sliced turkey around them for added protein.
17. Dry Roasted Edamame
If you like to have a little spice in your life, you will enjoy the Wasabi dry roasted edamame beans from Seapoint Farms. You can find these on Amazon, or at Sprouts, Whole Foods, Marshalls, Albertsons, or Central Market. They have 13g of protein per serving at only 130 calories.
18. Mighty Muffins with Probiotics
With 20g of protein, a healthy dose of probiotics, and only 7-10g of sugar, you’ll have a delicious and filling snack in less than a minute.
Enjoy any time of the day, for breakfast, a quick lunch or even a late-night dessert. Just add water, stir and microwave.
Flavors include: Double Chocolate, Chocolate Peanut Butter, S'mores, Cinnamon Apple, Peanut Butter and Maple Pumpkin
19. Kodiak Power Waffles
Get the most out of your breakfast or snack time with Kodiak Cakes pre-made frozen toaster waffles. These pre-cooked waffles are jam-packed with high-quality protein and hearty whole-grains, and are crafted with a sweet buttermilk and vanilla, dark chocolate, or blueberry chia flavors that will have you smiling with every bite. You can find them in the freezer section of most major grocery stores now. I like to top mine with an over easy egg, greek yogurt, or BuffBake protein almond butter and fruit.
20. Marigold Primal Bars
These bars are for those that don't mind to spend a little more to get really great quality ingredients that are organic, gluten free, lactose free, and soy free. One of my girlfriends introduced me and I am so thankful she did because they taste AMAZING. My favorite is the ChunkyChoco Pecan bar packed with USDA Organic Texas Pecans and swirled with 100% dark organic chocolate chunks and just a touch of organic coconut nectar, organic maple syrup and organic stevia. With only 1 grams of sugar, and 22 grams of protein, this is the perfect bar for anyone wanting great taste and almost 0 sugar. Click Here to Buy