When hunger strikes and you’re running a busy schedule, snacks can come in handy. But a lot of the snack foods on the market now are heavy in sugar and refined carbohydrates, which can make you feel hungry and want more.
Making sure your snacks include protein and are wholesome is the secret.
Protein promotes fullness by slowing digestion, stabilizing blood sugar, and stimulating the production of hormones that reduce appetite.
There are proteins in many foods. Protein content in foods derived from animals is often highest in meat, seafood, eggs, and dairy products.
Plant foods high in protein include legumes, beans, and nuts. But if you adopt a vegan or vegetarian diet, you may satisfy your protein demands by consuming a range of plant-based proteins all day long.
Besides, it’s healthy to consume protein from a range of sources. Many Americans would profit by changing their protein intake to include more seafood and plant sources, according to the U.S. Department of Agriculture.
High protein snacks
Here are some portable, healthy, protein-rich snacks that you can enjoy even when you’re on the run.
1. Apples with peanut butter
Apples and peanut butter go well together, making a high-protein, high-nutrition snack with numerous health benefits.
While studies have shown that peanut butter raises HDL (good) cholesterol and lowers LDL (bad) cholesterol levels and triglycerides, apples’ fiber and antioxidants may improve gut health and reduce the risk of heart disease.
It’s best to eat peanut butter in moderation because, although it has certain health benefits, it is somewhat heavy in calories.
Together with various other nutrients like vitamin C and potassium, a medium apple snacked with two tablespoons (30 g) of peanut butter provides nine grams of protein.
2. Canned salmon
One great high-protein snack that you can carry around is canned salmon. Just 1 oz (28 g) contains more than 6 g of protein and additional minerals like selenium, vitamin B12, and niacin.
Furthermore, the anti-inflammatory omega-3 fatty acids found in salmon may reduce the chances of heart disease, depression, and dementia.
You can eat canned salmon plain or season it with a tiny bit of salt and pepper to add some more flavor. It goes wonderfully with chopped vegetables or crackers.
Cooked salmon single-portion pouches are available to make carrying salmon on the road easier.
3. Chia pudding
Chia pudding has recently gained popularity as a snack, and for good reason. It is delicious and rich in protein. One ounce of chia seeds has four grams of protein and also contains calcium, phosphorus, and manganese.
Additionally noteworthy is their high omega-3 fatty acid content, which offers a number of health advantages. Snacking on chia seeds, for instance, may help lower your triglyceride levels and hence minimize your chance of heart disease.
Use soy milk or another high-protein milk substitute to make a chia pudding that is strong in protein. Your pudding will have 8 g of protein from one cup (240 milliliters) of cow’s milk, and, depending on the brand, roughly 7 g from soy milk.
Soak chia seeds in milk for several hours, or until they become pudding-like. In this recipe, you can include flavorings like cocoa and vanilla. Make the caramel topping called for in the recipe, or just sprinkle some fruit over the pudding for an extra delight.
4. Peanut butter
When you want a portable, quick snack with a lot of protein, try nut butter.
Single-serving nut butter packs can be found in the nut butter department or checkout lanes at many supermarkets in the United States.
Scoop out your favorite peanut butter or almond butter from the jar into small to-go containers.
Rich in healthful fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals, nut butters are incredibly nutrient-dense foods. A two-tbsp (30-g) peanut butter serving contains nine grams of protein.
5. Protein shakes
Protein shakes are a simple snack that can help you sneak in some protein and other nutrients, even though getting your protein from whole food sources is the best.
You can make these with whey, egg white, soy, or pea protein, among other protein powders.
Specifically, whey protein might help with fullness. In a short study, men who ate a whey protein snack bar consumed far fewer calories than those who ate a snack with a lower protein content.
In a recent small-scale experiment, a yogurt snack enriched with whey protein significantly reduced appetite compared to a snack high in carbohydrates with the same number of calories.
Generally speaking, 20–25 g of protein powder per scoop will keep you satisfied until your next meal.
To make a protein shake, simply mix one scoop of protein powder, one cup of milk or water, one cup of ice, and fruit if desired. Pour it into a movable container so you can carry it around.
6. Overnight oats
Overnight oatmeal is easy to make, portable, and incredibly nourishing.
Oats are a rich source of vitamins and minerals. Additionally, a one-cup (234-g) meal provides approximately 15% of the recommended daily fiber intake.
Many studies have demonstrated that oats promote fullness. That’s probably because of their high fiber content.
In a 2013 small study, oats produced more sensations of fullness and less of a desire to eat than cereal that was ready to eat and had the same number of calories.
After eating either oatmeal or oranges, a second small study examined feelings of hunger and food consumption. The oatmeal-eating participants ate less food later in the day and felt less hungry immediately afterward.
All by themselves, though, oats are not very high in protein. One-third cup of oats contains about 3 grams of protein.
Making overnight oats with protein add-ins like Greek yogurt, nut butter, protein powder, or cow’s or soy milk can make them a snack high in protein.
With each serving of this overnight oats recipe, you get 37 g of protein. To prepare a snack-sized version, divide the overnight oats mixture among several tiny containers and refrigerate them.
7. Bake tofu
Protein abounds in tofu. Though it’s especially well-known for being vegetarian and vegan-friendly, tofu is a good source of protein for any diet.
Crushed, boiled, and pressed soybeans form the solid curd known as tofu.
Nine grams of protein make a three-ounce (84-g) serving of firm tofu a satisfying snack.
Baked tofu cubes are convenient to carry and eat on the go. Try this recipe for crispy-coated baked tofu, tossed in vegetable oil and seasoning.
8. Jerky
Jerky is meat that undergoes cutting into strips, drying. That makes a great and practical snack.
It is extremely high in protein; for instance, one ounce (28 g) of beef jerky has an amazing 9 grams (g) of protein.
Commonly, people prepare jerky from beef, chicken, turkey, and fish. Though most supermarkets carry it, be aware that store-bought versions usually have a lot of artificial additives and extra sugar.
Making jerky with only meat and a few seasonings is your best option.
9. Granola
Rolling oats, nuts, and a sweetener like honey make up the baked snack known as granola. There is some protein in many store-bought granolas, roughly 4 g per 1/2-cup (49 g) serving. They do, however, also frequently contain a lot of sugar and calories.
Make your own homemade granola with more protein and less sugar. In this recipe, all you have to do is bake the oats, nuts, and seeds together. For an additional boost, the recipe calls for protein powder, which provides 9 g of protein in one third cup of granola.
Granola can be very calorie-dense, yet in moderation, it’s nutritious. One can easily overindulge in the version above, which has about 300 calories in a 1/3-cup serving. Try topping a cup of yogurt or fruit with tiny bits of granola.
10. Pumpkin seeds
Pumpkin seeds are an excellent quick snack that includes protein and a few other important components.
One ounce (28 grams) of pumpkin seeds contains five grams of protein and notable levels of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also supply carotenoids and vitamin E, two antioxidants that help ward off disease.
Pumpkin seeds have a good fat content that may assist heart health, and some research indicates that consuming them may help avoid specific cancers.
Besides, their high protein and fiber content makes them an excellent snack to stifle hunger until you can have a complete dinner. Either eat them raw or try cooking them with some spices.
The bottom line
You should always have high-protein snacks on hand in case you get hungry in between meals. They will keep you full and happy.
Many snacks aren’t very good for you, but there are lots of healthy options that you can take with you and still enjoy when you’re short on time.
