10 High Protein Snacks You Can Eat Instead Of Junk Food
The difference between a snack that has staying power and one that leaves you hungry an hour later? Protein. This nutrient is a hunger-busting powerhouse because it slows digestion and keeps blood sugar steady, and research shows protein helps keep cravings at bay. "Protein can help you lose weight because it increases satisfaction, and when you feel satisfied from your eating plan, you're better able to stick with it.
Here are some healthy snacks that are easy to make, that will fit in your gym bag or purse, and of course are high in protein content:
Cottage cheese
At the top of the high protein snacks list is the cottage cheese. This healthy snack has long been considered a dieter’s staple. A cup of cottage cheese has about 20-30 g of protein and about 5-10 grams of fat. Add some fresh fruit to the cheese and you already have a high protein – high fiber healthy snack. If you need to gain weight you can substitute the cottage cheese with some hard cheese that has higher content of fat.
Mixed Nuts And Fruit
Make a homemade trail mix minus the sugary additives like milk chocolate and sweetened dried fruit. Instead just simply combine your choice of raw almonds, cashews, walnuts and pistachios with unsweetened coconut flakes and chopped pitted dates or raisins. This is a hearty dose of protein, healthy fats and natural sugar. To get a toasted flavor out of the nuts, roast them at 400 degrees for 10 minutes.
Hardboiled egg
Protein: 6 grams per egg
Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they're a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hardboiled eggs in packages of two, so they're a snap to snatch up when traveling.
Peanut Butter Stuffed Banana
Two ingredients and two easy steps, what more could we ask for in a delicious snack. Just slice one small banana in half lengthwise and sandwich about 2 tablespoons of your favorite peanut butter between. If you're feeling really fancy, drizzle on honey or a sprinkle of cinnamon. This high-protein banana sandwich is the perfect cure to midday cravings.
Tuna
With about 20g of protein per can and high content of essential fatty acids, tuna makes ? great low fat high protein snack. You can spread it on a toasted slice of bread , or have a tuna sandwich. For quick appetizer style snacks, top small slices of bread with tuna, diced tomatoes and cheese and bake until cheese is melted.
Oatmeal
Oats contain about 12g of protein per 100g serving. Adding a cup of yogurt to your bowl of oatmeal will add another 8-10 grams of protein to your snack. Serve warm oatmeal with a bit of maple syrup or cinnamon on top.
Frozen Yogurt Bark
Mix 1 cup of plain, full fat Greek yogurt and 1 tablespoon of maple syrup together until well combined. Line a baking sheet with parchment paper or foil and pour the mixture on top, spreading thin and evenly. Top with a handful of berries, nuts, seeds, cacao nibs or shredded coconut, and place in the freezer overnight. Once completely frozen, break the bark into piece and store frozen. It's better to always go for the unflavored brands of yogurt and add your own sweeteners so you know just what's going into it. Go ahead and grab a piece when you feel your blood sugar dropping or before a workout, the healthy fat and protein will give you a boost of energy you're looking for.
Whole-grain protein bars
Protein: 10 to 15 grams
Nutrition bars are a no-brainer—they're a filling snack in a no-fuss, easy-to-carry package. But before you chow down, read the label carefully. Some are loaded with sugar and fat, and more protein isn't necessarily better, says McKittrick, because super-high protein bars—like those that have 30 grams—are also usually high in calories (up to 400!). A good measure: aim for a bar with about 10 to 15 grams of protein with at least 5 grams of fiber and less than 15 grams of sugar. Luna Bars are one good choice.
Fruit Dipu
sing a ½ cup of Greek or Icelandic yogurt and 1 tablespoon of nut butter you can make an easy dip to dunk your favorite fruits into. This creamy, rich dip will up your protein—and whether it be bananas, apples or strawberries you're dipping, you're guaranteed to enjoy!
Cottage Cheese, Peaches And Honey
Cottage cheese is relatively low in calories and sugar, and very high in protein—enough that only 4 ounces of cottage cheese will provide around 20-25 percent of daily protein requirements! Pair it with a chopped peach and a touch honey for a sweet hint. Peaches have been found to ward off obesity and heart disease with its ample dose of beta carotene.
Here are some healthy snacks that are easy to make, that will fit in your gym bag or purse, and of course are high in protein content:
Cottage cheese
At the top of the high protein snacks list is the cottage cheese. This healthy snack has long been considered a dieter’s staple. A cup of cottage cheese has about 20-30 g of protein and about 5-10 grams of fat. Add some fresh fruit to the cheese and you already have a high protein – high fiber healthy snack. If you need to gain weight you can substitute the cottage cheese with some hard cheese that has higher content of fat.
Mixed Nuts And Fruit
Make a homemade trail mix minus the sugary additives like milk chocolate and sweetened dried fruit. Instead just simply combine your choice of raw almonds, cashews, walnuts and pistachios with unsweetened coconut flakes and chopped pitted dates or raisins. This is a hearty dose of protein, healthy fats and natural sugar. To get a toasted flavor out of the nuts, roast them at 400 degrees for 10 minutes.
Hardboiled egg
Protein: 6 grams per egg
Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they're a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hardboiled eggs in packages of two, so they're a snap to snatch up when traveling.
Peanut Butter Stuffed Banana
Two ingredients and two easy steps, what more could we ask for in a delicious snack. Just slice one small banana in half lengthwise and sandwich about 2 tablespoons of your favorite peanut butter between. If you're feeling really fancy, drizzle on honey or a sprinkle of cinnamon. This high-protein banana sandwich is the perfect cure to midday cravings.
Tuna
With about 20g of protein per can and high content of essential fatty acids, tuna makes ? great low fat high protein snack. You can spread it on a toasted slice of bread , or have a tuna sandwich. For quick appetizer style snacks, top small slices of bread with tuna, diced tomatoes and cheese and bake until cheese is melted.
Oatmeal
Oats contain about 12g of protein per 100g serving. Adding a cup of yogurt to your bowl of oatmeal will add another 8-10 grams of protein to your snack. Serve warm oatmeal with a bit of maple syrup or cinnamon on top.
Frozen Yogurt Bark
Mix 1 cup of plain, full fat Greek yogurt and 1 tablespoon of maple syrup together until well combined. Line a baking sheet with parchment paper or foil and pour the mixture on top, spreading thin and evenly. Top with a handful of berries, nuts, seeds, cacao nibs or shredded coconut, and place in the freezer overnight. Once completely frozen, break the bark into piece and store frozen. It's better to always go for the unflavored brands of yogurt and add your own sweeteners so you know just what's going into it. Go ahead and grab a piece when you feel your blood sugar dropping or before a workout, the healthy fat and protein will give you a boost of energy you're looking for.
Whole-grain protein bars
Protein: 10 to 15 grams
Nutrition bars are a no-brainer—they're a filling snack in a no-fuss, easy-to-carry package. But before you chow down, read the label carefully. Some are loaded with sugar and fat, and more protein isn't necessarily better, says McKittrick, because super-high protein bars—like those that have 30 grams—are also usually high in calories (up to 400!). A good measure: aim for a bar with about 10 to 15 grams of protein with at least 5 grams of fiber and less than 15 grams of sugar. Luna Bars are one good choice.
Fruit Dipu
sing a ½ cup of Greek or Icelandic yogurt and 1 tablespoon of nut butter you can make an easy dip to dunk your favorite fruits into. This creamy, rich dip will up your protein—and whether it be bananas, apples or strawberries you're dipping, you're guaranteed to enjoy!
Cottage Cheese, Peaches And Honey
Cottage cheese is relatively low in calories and sugar, and very high in protein—enough that only 4 ounces of cottage cheese will provide around 20-25 percent of daily protein requirements! Pair it with a chopped peach and a touch honey for a sweet hint. Peaches have been found to ward off obesity and heart disease with its ample dose of beta carotene.
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