Cravings between meals are common. Protein snacks are the perfect way to fill you up just enough and give you longer-lasting energy.
Protein keeps our cravings at bay, slows the digestion and replenishes the energy loss. Milk, cheese, yogurt, eggs, and nuts are some of the protein-rich foods with added health benefits.
If you have a busy schedule with no time to have a complete meal, eating a quick snack before your next meal will satisfy your hunger. These protein snacks will also keep your energy levels up and fulfill the nutrition requirements.
1. Hard-Boiled Egg
Eggs are rich in vitamin D and vitamin B 12. They are the least expensive form of protein. 1 egg contains 6 grams of protein.
A hard-boiled egg is a good snack to take on the run. It is a powerhouse breakfast or snack, with all the essential nutrients that the body needs. As it is so rich in protein, it will keep you full for longer, in turn reducing the number of calories consumed in the day.1
2. Cheese Slices
In addition to being a quick and easy snack, cheese is healthy and a great source of calcium and small amounts of many other nutrients.
1 slice of Cheddar cheese provides 7 grams of protein. Cheese also suppresses your appetite and reduces the calorie intake for the rest of the day.2
3. Peanut Butter
Peanut butter is known for helping you feel full and satisfy your cravings between meals.
1 or 2 tablespoons of peanut butter spread on celery sticks make for a delicious and easy snack with the required amount of protein.
Peanut butter can also be paired with apples for a quick and crunchy snack that is full of nutrients. The fiber and antioxidants in apple reduce the risk of heart diseases. Peanut butter is best when consumed in moderation as it is high in calories.
4. Dried Fruits And Nuts
Trail mix is a combination of dried fruit and nuts, and is a good source of protein. You can increase the amount of protein by adding pistachios or almonds.
It is the ideal high-protein snack for the days when you can’t sit for a meal. Ensure you don’t eat too much at a time as trail mix is high in calories.
An easy way to fill up on protein is by eating a handful of almonds or any other nuts. Stick to a handful only, as almonds are high in calories.
If you’re trying to lose weight, almonds can be the best snack for you.
6. Pumpkin Seeds
Once the seeds are washed and dried, they can make a healthy snack full of fiber and zinc, which will boost your immunity. You can either eat them raw or roast them with some seasoning. This quick snack can keep you full until your next meal.
7. Cottage Cheese
Cottage cheese makes a great snack. It contains calcium which helps to make our bones stronger. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein.
Cottage cheese can be consumed directly and doesn’t require any amount of cooking. It can also be paired with a few nuts or fruits to make a quick snack.
8. Greek Yogurt
Apart from protein, Greek yogurt provides plenty of calcium and probiotics to fight inflammation.
You can carry some for a quick snack on days you cannot prepare full meals. To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers. For an extra protein-packed crunch add 2 tablespoons of oats.
9. Lentil Salad
Lentil salad is a healthy snack. Lentils contain protein, fiber, and carbohydrates that suppress our hunger and keep us full. They can be helpful in reducing the risk of heart diseases and some types of cancer when consumed regularly.5
Lentil salad doesn’t require much time to be prepared. Add chopped vegetables of your choice and some seasoning to cooked lentils to make your quick and easy snack.
10. Protein Bars
Protein bars contain simple ingredients such as nuts, dried fruits, and dates. It is a healthy and easy-to-carry snack which is easily available at stores.
Protein bars are an easy way to consume the required amount of protein and satisfy your hunger at the same time.
Popcorn is a popular and filling snack. It contains a significant amount of fiber though the protein content is not very high.
Popcorn is easy to make and you can significantly increase the protein content by adding parmesan cheese to it. To make your snack, simply add 1 tablespoon of cheese to 2 cups of popcorn.
Edamame are immature soybeans that are still in the pod. Edamame is perfect if you are looking for a portable, crunchy and high-protein snack. Edamame is also one of the few plant-based complete protein sources, which is beneficial for vegans and vegetarians.
You can either pre-cook or roast edamame and add the seasoning of your choice for a protein-packed snack.
13. Chocolate milk
Chocolate milk is a great source of high-quality protein and calcium.
Chocolate milk can replenish energy and necessary vitamins. It is a portable protein source and can be made by adding 1 tablespoon of chocolate powder to 1 glass of milk for a quick protein drink.
14. Roasted Chickpeas
Chickpeas, or garbanzo beans, are an excellent source of protein and fiber. 82 gram of chickpeas contains 7.5 grams of protein.
One of the tastiest chickpeas snack can be prepared by roasting them with your favorite seasoning and some olive oil, and you are good to go. Enjoy this crunchy snack at any time of the day.
Hummus is used as a dip or spread and made from cooked chickpeas, olive oil, and lemon juice. This dip is healthy and rich in protein and fiber.
Nutrient rich vegetables like carrots or celery can be dipped in hummus to enjoy a protein rich snack.
If you are allergic to peanuts or nuts, avoid peanut butter, other nuts and dried fruits, and protein bars. Also, if you are lactose intolerant, avoid chocolate milk, yogurt, cheese and cottage cheese.
|↑1||Holt, Susanne HA, Janette Cecile Brand Miller, Peter Petocz, and Efi Farmakalidis. “A satiety index of common foods.” European journal of clinical nutrition 49, no. 9 (1995): 675-690.|
|↑2||Dougkas, Anestis, Anne M. Minihane, D. Ian Givens, Christopher K. Reynolds, and Parveen Yaqoob. “Differential effects of dairy snacks on appetite, but not overall energy intake.” British Journal of Nutrition 108, no. 12 (2012): 2274-2285.|
|↑3||Ristić-Medić, D., G. Ristić, and V. Tepsić. “Alpha-linolenic acid and cardiovascular diseases.” Medicinski pregled 56 (2002): 19-25.|
|↑4||Zaineddin, Aida Karina, Katharina Buck, Alina Vrieling, Judith Heinz, Dieter Flesch-Janys, Jakob Linseisen, and Jenny Chang-Claude. “The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study.” Nutrition and cancer 64, no. 5 (2012): 652-665.|
|↑5||Mudryj, Adriana N., Nancy Yu, and Harold M. Aukema. “Nutritional and health benefits of pulses.” Applied Physiology, Nutrition, and Metabolism 39, no. 11 (2014): 1197-1204.|