If you’re craving a snack because you’re hungry between meals, you need that snack to have protein. Protein—the nutrient that fuels our bodies—is often conflated with animal-based products, but that’s not always the case. With many nutrition experts recommending consuming 20 to 30 grams of protein a day (consult […]
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If you're craving a snack because you're hungry between meals, you need that snack to have protein. Protein—the nutrient that fuels our bodies—is often conflated with animal-based products, but that's not always the case. With many nutrition experts recommending consuming 20 to 30 grams of protein a day (consult your doctor for personalized recommendations), snacktime is a great avenue to boost your protein intake and feel full until it's time to eat again.
"Eating a snack that includes protein can help to create feelings of fullness, stabilize blood sugar, and deliver a steady supply of energy to the body and the brain," says Nichole Dandrea-Russert, MS, RDN, author of The Fiber Effect. "Many grab-and-go snacks are high in processed carbohydrates and sugar, leaving you feeling hungry and depleted rather than satisfied and energized." She recommends snacks with unprocessed carbohydrates, plant-based protein, and healthy fats.
RELATED: 8 of the Highest-Protein Foods Every Well-Balanced Diet Should Include
"If you prefer sweet snacks, opt for homemade trail mix or granola, nut or seed butter with sliced apples or pears, plant-based yogurt topped with chia and hemp seeds, chia pudding made with protein-rich soy milk, or no-bake oatmeal energy bites," Dandrea-Russert says. "If you prefer savory snacks, try crunchy baked chickpeas, hummus and veggies, seasoned edamame, crunchy veggies with plant-based yogurt dip, or bean spread with whole grain crackers." Below, check out our ideas for satisfying (and simple) protein-centric snacks:
High-Protein Snack Foods
Credit: Con Poulos
Simple to make, fun to eat, and very quick to reheat if you want to have a stash in the fridge, steamed edamame is an excellent high-protein snack. Add your favorite flavored salts for a fun twist.
Credit: Kana Okada
Did you know that quickly blending cottage cheese turns it into a creamy, protein-filled dip? True fact! Eat this two-ingredient broccoli dip with baby carrots, crackers, or even as a spread.
Credit: Yunhee Kim
This creamy dip takes minutes to make and is loaded with protein—edamame packs in 17 grams per cup! Try this recipe with other frozen vegetables and even veganize it by using dairy-free yogurt.
Credit: Grace Elkus
Snacking on nuts is always recommended, but how many times can you reach into a bowl of almonds and feel satisfied? This sweet grab-and-go snack can be packed easily in any bag and offers a nice boost. Add less honey for a more savory flavor.
Credit: Con Poulos
One very easy way to increase protein with salsa—add beans! Black eyed peas pack in 13 grams per cup, and you can really sub in any bean of similar size in this recipe.
Credit: Grace Elkus
Move over chips, we have a new salty, crunchy snack that actually has nutritional value. Make a big batch of these to munch on during movie night or whenever that crispy craving sets in.
Credit: PHILIP FRIEDMAN; STYLING BY COLLEEN RILEY
Make your own sweet and spicy mix to eat by the handful, top yogurt and salads with, and more. Cut down the sugar to keep this nut recipe as healthy as possible.
Credit: Marcus Nilsson
A snack can really just be a bunch of complementary elements on a plate, and when you call it tapas, it sounds luxurious and European. Boost your mid-morning or mid-afternoon protein intake with a small spread of meats, cheeses, nuts, and olives.
Credit: Marcus Nilsson
Hot days call for cool treats, but before you reach for that pint of you-know-what, have some protein-filled homemade snacks at the ready. These are not only much lower in sugar, but have antioxidants from the fresh fruit. Mix and match for your favorite flavor profiles, and consider adding crushed nuts too.
Credit: Jennifer Causey
This savory Middle Eastern dip is amazing with crudités or pita. It's perfect for a shareable party spread, but also works as a make-your-own mini mezze plate if you're in the mood for a savory snack.
Credit: CAITLIN BENSEL
This protein-rich dip is wonderfully complex in flavor, and not too complicated to make. The options of what to swoop through it are pretty much endless, and like most dips, it translates well to a sandwich or on toast.
Credit: Greg DuPree
Get your protein Nordic-style with this open-faced pumpernickel sandwich that offers various sources of protein (yogurt! eggs!) and other beneficial nutrients.
Credit: Jens Mortensen
Portion out tuna salad in a small bowl or on a few crackers, and it's the ideal snack for a decadent pick-me-up. This recipe is mayo-free and makes enough to munch on all week.
