There's nothing wrong with including a snack or two in your daily diet or meal plan. However, if you're trying to stick to a healthy diet, you need snacks that aren't going to derail your progress. Many popular snacks contain a lot of added sugar and refined carbs, both of which leave you wanting more and can actually cause you to gain weight over time, instead of losing it.
If you want healthy, protein-rich snacks, you're going to have to reach for some options that are made from whole foods. These treats are not only good for you, but they give you a natural energy boost, not a sugar-based one. On top of that, they're low in calories, making them the perfect post-workout or afternoon snack.
So, what high protein snacks should be on your list? Let's find out!
The Benefits of High Protein Snacks
On top of containing a number of vitamins and minerals, high protein snacks have several other health benefits. They give you an energy boost without spiking your blood sugar, as we already mentioned, because of their protein content.
In addition, snacks that are high in protein can speed up your metabolism because they take longer to digest. In some cases, high protein snacks take so long to digest that you actually end up burning more calories digesting it than the snack contains.
Also, because they take a while to digest, these treats will leave you feeling full for a longer period of time than a standard snack. As a result, you'll end up being able to stick to your diet because you won't want treats in between meals. One is enough to sustain you. This is yet another way that they can help you lose weight.
What To Look for When Choosing a Healthy Snack
High protein snacks are good for you, but they aren't all created equal. Be careful with prepacked snacks and be sure to examine the labels. Look for info about:
Amount of Protein
Aim for snacks that have around 15 grams of protein or less. Your body has a limit to how much protein it can digest at once. If you eat a snack with more than 15 grams of protein, you won't receive all of the benefits.
Sugar Content
Many pre-packaged snacks contain a lot of sugar. Even if they have a high amount of protein, these treats aren't as healthy as you think. Sugar is an empty, refined carbohydrate that will leave you hungry later on, which is beside the point of snacking.
Additional Nutrients Like Fiber
There are a few additional ingredients to check for when examining the nutrition label. Look for fiber, which will make you feel fuller longer, especially when combined with protein.
Avoid Non-Nutrients
Other additives like saturated fats, preservatives, and sodium are not healthy in large quantities. If the snack contains a lot of them, avoid it entirely. Smaller amounts of these should be fine as long as you don't eat them all the time.
High Protein Snack Suggestions
In addition to knowing what to look for when choosing a pre-packaged high protein snack, you also have your choice of natural snacks, which generally don’t require much, if any, prep work. This makes them easy to bring with you to work or the gym.
Hard Boiled Eggs
Filled with six grams of protein per egg, hard boiled eggs also contain traces of many of the essential nutrients for staying healthy. With all of these vitamins and plenty of minerals, including calcium, and their low calorie count, hard boiled eggs are an ideal snack. Plus, they're easy to take with you on the go since they're already cooked.
Between their portability and the health benefits of eating them, you should add eggs to your list of snacks more often.
Almonds
All nuts are high in protein, but almonds, in particular, are one of the best. They have six grams of protein in a one-ounce serving and vitamin E, healthy fats, and minerals. Almonds can be a bit high in calories, so make sure they are an occasional snack, not a regular one.
Beef Jerky
There are many types of jerky, although beef is the most popular. All jerky has around nine grams of protein per ounce, so they have more than enough macros to meet your needs.
With that said, you need to be careful. Many commercial jerky brands contain a lot of sugar and other additives, so check packages carefully.
Edamame
This legume is perfect for anyone who loves healthy eating with plant proteins and wants something crunchy. Edamame are soybeans pre-removed from their pods.
There's 17 grams of protein in one cup of these beans — way higher than black beans or other legumes. They're also packed with nutrients like fiber, folate, and vitamin K.
Overnight Oats
Overnight oats are oatmeal mixed with milk and water that sit in your fridge for eight or more hours. This snack (as well as breakfast) contains tons of protein and fiber. Just make sure to use whole oats, not the refined, processed kind, and be careful about what you add. You don't want to make them unhealthy!
Pumpkin Seeds
Not only do pumpkin seeds contain plenty of protein (five grams in a one-ounce serving), but they have plenty of zinc, fiber, and magnesium. They're also full of healthy fats, omega-3 fatty acids, and antioxidants, making them extra good for you. They're true superfoods!
Pumpkin seeds are fine to snack on, as long as they don't have a lot of added sugar and are low in salt. You can also make your own pumpkin seeds by removing the seeds from a pumpkin, soaking them in salt water, and baking them until they are dry and crispy. Sprinkle them with a bit of sea salt and a drizzle of olive oil, and you've got yourself a delicious and easy snack.
Fruit and Nut Butter
Nothing tastes as good as the combo of fruit and peanut butter. It's like they were made to be together. Peanut butter and other nut butters such as almond butter and cashew butter are excellent sources of protein and contain several grams of fiber. Just monitor your intake if you're aiming for weight loss.
Apples and bananas are favorites to pair with any nut butters for their delicious combination of flavors. As far as fruit goes, feel free to experiment a bit. You might find some delicious alternatives to apples and bananas that taste great with the peanut butter!
Cheese
If you love cheese, then you'll enjoy hearing that cheese by itself is a high protein snack that's pretty portable, as long as you have a way to keep it cold. A single piece of cheddar cheese has seven grams of protein, and most cheeses (even our beloved Parmesan) contain plenty of phosphorus, calcium, and selenium, all of which your body needs.
Remember that while cheese is an excellent protein source, it can be a bit high in calories, so you shouldn't eat it every day. Other than that, it's an all-around good snack to have. Opt for cheese sticks made from cheddar or Parmesan as to-go snacks.
Greek Yogurt
While creamy Greek yogurt has 20 grams of protein in a single-cup size serving, breaking the whole keep your high protein snacks under 15 grams rule. It's also a powerhouse of nutrients with vitamin D, calcium, and natural probiotics.
Make your own Greek yogurt parfait by mixing in your own toppings like dark chocolate chips, chia seeds, dried fruit, and granola to add even more vitamins and minerals.
Other Healthy High-Protein Snack Options
In addition to the snacks listed above, consider curbing your cravings with these additional high-protein recommendations:
- Hummus and veggies
- Cottage cheese
- Roasted chickpeas
- Pistachios
- Nut butters like almond butter or cashew butter
- Protein shakes made with whey protein powder or plant protein powder
- Protein cookies or protein bars
- Homemade trail mix
Final Thoughts
High protein snacks are ideal for anyone trying to get healthier or maintain their general health. Thanks to being low in calories and rich in vitamins and minerals, high protein foods can help you lose weight. They take longer to digest and leave you feeling fuller longer.
On top of that, they are far better for you than many pre-packaged snacks that contain plenty of refined carbs and sugar.
Pre-packaged snacks can contain a lot of saturated fats, preservatives, and sodium. You should check the packaging carefully beforehand. There are many options you can put together and prepare on your own, like hard boiled eggs and fruit with peanut butter. You won't regret any of these protein-packed, tasty treats.
If you don't have time to make your own snacks, a healthy alternative is My Fit Foods. We have plenty of snacks made with real ingredients and no added preservatives.
Sources:
30 High Protein Snacks That Are Healthy and Portable | Healthline