admin No matter what you may have heard while growing up, snacks are essentially vital for maintaining a healthy diet. Snacking has got its bad repo because of unhealthy snacks that contain excessive sugar, calories, carbohydrates, and fats. And if you’re having snacks that are high in added sugar and slow to digest, you will find yourself hungrier than before. Thankfully, there are many high-protein snacks that are actually good for your health and will make you feel full and satisfied for a long.
When you think about healthy high-protein snacks, what comes first to your mind – oats, chicken, protein bars, or quinoa? But high-protein snacking is more than just these popular meals.
So, what counts as a healthy, high-protein snack? And which of those snacks will keep you satisfied for a long and delicious enough to make it into your grocery shopping list repeatedly? If you’re stuck between these questions, here we have listed the ten best high-protein snacks.
Health Benefits of High-protein Snacks
If you’re the one thinking protein is only for bodybuilders who want a good body mass, you’re probably all wrong. Protein is an essential nutrient, and every human body requires it. So, are there any benefits to having high-protein snacks?
Yes, there are many health benefits of high-protein snacking. Compared to high-fat snacks, high-protein snacks promote better hunger control and digestive system. They help people feel full for a long time.
While high-protein foods offer a number of benefits on their own, some dietitians still suggest combining them with fiber-rich foods for better digestion. Both of these nutrients slow down digestion and will make you feel full and satisfied for longer.
10 Best High-protein Snacks You Won’t Regret Eating
The snacks below are high in protein and are great for people who can’t stay away from snacking but still need something healthy to eat.
1). Tuna & Crackers
- Serving size: 4 ounces
- Protein: 30.6 grams
- Calories: 179
Tuna is one of the best examples of low-carb, high-protein snacks; the best part is that it is also delicious. You can eat tuna directly from the can or pair it with crackers to add a crunchiness.
Tunas are rich in lean protein that promotes slow digestion, leaving you with a feeling of fullness and less cravings. Additionally, it can be carried out anywhere and can be consumed on the go, which makes it a perfect option for busy individuals. What’s more interesting is the omega-3 fatty acid content of this snack, offering supplementary health benefits like heart health and inflammation reduction.
2). Cottage Cheese
- Serving size: 200 grams
- Protein: 36 grams
- Calories: 290
Cottage cheese is becoming incredibly popular due to its low-fat and high-protein content. It’s versatile enough to be used in a variety of recipes, from bread to ice cream, or enjoyed on its own. Each serving provides a hefty 14 grams of protein, making it a nutritious choice.
Packed with protein, cottage cheese helps you feel full and satisfied, which can aid in weight loss. It’s also rich in B vitamins, calcium, phosphorus, and selenium. The protein casein in cottage cheese is absorbed slowly, boosting metabolism and promoting muscle growth.
For a high-protein snack, try 1/2 cup of cottage cheese with 1 teaspoon of chia seeds and 1/2 cup of strawberries. This combination offers 14-16 grams of protein (depending on the brand), about 5 grams of fiber, omega-3 fatty acids from the chia seeds, and antioxidants from the strawberries. It’s a perfect snack to prepare in the morning and enjoy mid-morning or mid-afternoon.
3). Hard-Boiled Eggs
- Serving size: 2 large eggs
- Protein: 12.7 grams
- Calories: 148
The tension to reach work on time has led many officegoers to skip their breakfast. However, you can still have some quick, low-calorie, high-protein snacks that can be cooked in under 10 minutes. You can eat two hard-boiled eggs in the breakfast to fulfill your daily protein intake. They are easy to cook and are high in protein. However, if you choose to make an omelet, its protein content drops, and the calorie content increases significantly.
4). Greek Yogurt
- Serving size: 6 ounces
- Calories: 231 grams
- Protein: 18 grams
Greek yogurt offers a great source of protein and is delicious to eat, too. Even just 6 ounces of Greek yogurt has about 18 grams of protein. To increase its potency, you can add ⅓ cup of granola and ½ cup of mixed berries. Additionally, greek yogurt is one of the best high-protein snacks for kids.
As said, Greek yogurt offers nearly 18 grams of protein, combined with 5 grams of protein from granola; this snack has around 20 grams of protein. At the same time, the berries add about 4 grams of fiber to this dish, making it ultimately delicious and healthy to eat as a snack.
5). Roasted Chickpeas
- Serving size: 1 cup
- Protein: 14.5 grams
- Calories: 269
Chickpeas are a natural source of protein, fiber, and other nutrients. Most people use them to make hummus, and some eat it after boiling. No way how you eat chickpeas, they are one of the best high-protein snacks that promote a feeling of fullness for a long.
If you’re craving something quick and don’t have the time to make hummus, roasting chickpeas in advance is a great solution. This high-protein snack is not only quick but also offers a delightful crunch. Plus, the fiber in chickpeas will help you feel fuller for longer, making it a satisfying choice.
6). Peanut Butter & Apple Slices
- Serving size: 1 apple and 2 tbsp of peanut butter
- Protein: 8.1 grams
- Calories: 284
Apple slices paired with your favorite nut butter make for a nostalgic and comforting mid-afternoon snack, perfect for a protein boost. While you can use any nut butter, classic peanut butter is a top choice.
Peanut butter is not only delicious but also a great source of protein. When combined with apple slices, it provides additional fiber and nutrients. Two tablespoons of peanut butter offer about 8 grams of protein, making this snack both tasty and nutritious.
7). Edamame
- Serving size: 1 cup
- Protein: 18.4 grams
- Calories: 188
A great plant-based, high-protein snack is a savory bowl of cooked edamame with salty seasoning. Edamame, a type of soybean, offers a fantastic source of both protein and fiber. In just one cup of cooked edamame, you’ll get about 18 grams of protein, 8 grams of fiber, and fewer than 200 calories. It’s a nutritious and satisfying option!
8). Refried Black Bean Dip & Chips
- Serving size: 2/3 cup
- Protein: 8 grams
- Calories: 133
If you’re looking for a savory snack that packs both fiber and protein, consider enjoying some refried black beans with crunchy tortilla chips or veggie sticks. Two-thirds of a cup of refried black beans offers 8 grams of plant-based protein and 8 grams of fiber, making it a nutritious option.
If beans or legumes are not a regular part of your diet, introduce them gradually. Consuming too much fiber at once can lead to bloating and stomach discomfort.
9). Cheese & Apple Slices
- Serving size: 1 medium-sized apple and two cheese sticks
- Protein: 13 grams
- Calories: 290
When you’re in the mood for a savory and sweet snack, try having two mozzarella cheese sticks with an apple. This combination offers a great protein and nutrient boost. Cheese provides 14 grams of high-quality protein and calcium, making it an excellent snack choice. Paired with a large apple, which offers four to five grams of fiber, this snack covers two food groups and helps keep you full. Additionally, cheese sticks are individually packaged, making them convenient for on-the-go snacking.
10). Lentil Soup
- Serving size: 1 cup
- Protein: 9.7 grams
- Calories: 159
Lentils are a nutritious legume packed with fiber and protein, making them a versatile ingredient for many recipes, including lentil soup. A typical cup of lentil soup, usually made with lentils, vegetables, and sometimes meat, provides nearly 10 grams of protein and around 8 grams of fiber, all for just 160 calories. As they cook, lentils often break down into a thick, soup-like consistency, eliminating the need for added broth.
Conclusion
We have explored ten high-protein snacks that taste great and provide essential nutrients to keep your body healthy. These snacks are easy to prepare and pack a powerful nutritional punch. Options like cottage cheese with fruit or a savory bowl of refried black beans offer a delicious balance of protein and fiber, helping you stay full and satisfied.
So, if you’re on a strict protein diet but want to have a cheat snack, you can try these options. But if you’re out of these items, you can quickly order them from the best Grocery delivery partner – GroceryRoute.
FAQs
Which Snack has the Highest Protein?
Greek yogurt with nuts is one of the highest protein snacks. A serving of Greek yogurt can provide around 10-20 grams of protein, and adding a handful of nuts boosts the protein content even further. This snack is rich in protein and provides healthy fats and fiber, making it a balanced and satisfying choice.
How can I Get 20g of Protein in a Snack?
To get 20 grams of protein in a snack, you can try a combination of Greek yogurt and a serving of nuts or a protein shake with protein powder, milk, and a banana. Another option is having two hard-boiled eggs and a piece of cheese. These snacks are easy to prepare and provide the protein boost you need.
Which Food is King of Protein?
Eggs are often considered the king of protein. They are a complete protein source containing all nine essential amino acids. One large egg provides about 6 grams of high-quality protein. Eggs are versatile and can be cooked in various ways, making them an excellent addition to any meal.
Are Bananas High in Protein?
Bananas are not high in protein. A medium-sized banana contains about 1.3 grams of protein. While they are not a significant source of protein, bananas are rich in other essential nutrients like potassium, vitamin C, and dietary fiber. They are a healthy snack but should be paired with other protein-rich foods for a balanced diet.
How to Boost Protein Intake?
To boost protein intake, include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds. Consider incorporating protein supplements like protein powder into smoothies or snacks. Eating protein-rich foods at every meal and snack can help you meet your daily protein needs.
Do Oats have Protein?
Yes, oats contain protein. A cup of cooked oats provides about 6 grams of protein. Oats are also rich in fiber and other important nutrients, making them a healthy and nutritious option for breakfast or a snack. You can add nuts, seeds, or a scoop of protein powder to your oats to increase the protein content.