Top 10 High Protein Snacks recommendationsÂ
Navigating the snack aisle can be dizzying, with an array of new arrivals boasting the latest trendy vegetable (looking at you, cauliflower everything!) and bold health claims like “low sugar.” It’s challenging to discern what’s truly beneficial from what’s merely clever marketing.
But your snacking habits can significantly impact your day. “High protein snack is a good way to tame hunger if you’re going more than four to five hours between meals,” says Samantha Cassetty, M.S., RD. To build a satisfying High protein snacks that keeps you full between meals, aim to get a mix of protein, fiber, and fat (or at least two of the three).
1.Apple or Pear with Nuts or Nut Butter:
This winning combination is a favorite snack choice among many of the dietitians we spoke with, and it’s easy to see why. “Apples and pears offer a healthy dose of fiber, particularly when consumed with the skin, while nuts boast a rich blend of plant-based protein, beneficial fats, and fiber, making them a fantastic option for keeping hunger at bay and stabilizing blood sugar levels,” explains Stark. Opting for any fresh seasonal fruit yields comparable advantages, and seeds such as pumpkin or sunflower seeds can serve as a nutritious alternative to nuts.
2. Popcorn:
Yearning for a crispy snack? “Look no further than this fiber-rich whole grain,” suggests Kelsey Pezzuti, M.S., RD. “It’s budget-friendly, simple to make, and delivers that satisfying crunch we all crave,” she emphasizes. Whole grain options such as popcorn not only increase your fiber consumption but also provide essential vitamins and minerals like B vitamins and iron. “Substituting refined grains with whole grains may additionally help reduce cholesterol levels, particularly low-density lipoprotein (LDL) and triglycerides,” notes Jody Bergeron, M.S., RN, BSN, CEN.
3. Chickpeas:
Chickpeas are an High protein snacks choice because they offer a trifecta of nutrients for satiety: fiber, protein, and slow-digesting carbohydrates,” explains Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian. A can of chickpeas is cost-effective and versatile, lending itself to numerous snack options. Roasted chickpeas provide a satisfying crunch and, like popcorn, can be seasoned either sweet with cinnamon and maple syrup or savory with herbs and spices. “You can also incorporate pureed chickpeas into dips, hummus, and even homemade bars,” suggests Palmer. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, also recommends enjoying a chickpea salad tossed with olive oil and vegetables.
4. Beet Chips:
Ideal for dipping, beet chips offer a delightful way to increase your vegetable consumption compared to raw veggies. Beets are rich in fiber, B vitamins, vitamin C, and potassium, and they also contain inorganic nitrates, associated with various health benefits such as reduced blood pressure and improved cardiovascular health. Unlike numerous vegetable chips and straws on the market, beet chips are genuinely crafted from beets themselves.
5. Walnuts:
Feeling the afternoon slump? Reach for a handful of walnuts. Recent research indicates that individuals who consume walnuts may experience lower rates of depression, and other studies suggest they could enhance mood. While all nuts (and seeds) offer a nutritious snack option, “walnuts shine due to being the sole tree nut that boasts an excellent source of the omega-3 fatty acid ALA,” remarks Cassetty. Moreover, they are packed with fiber and protein, delivering everything you need to stave off hunger between meals.
6. Cottage Cheese with Fruit or Vegetables:
Often overlooked, cottage cheese is a nutritious and gratifying dairy option. Packed with protein, it serves as a rich source of calcium, B vitamins, and selenium. However, it’s worth noting that cottage cheese tends to have a relatively high sodium content, so it’s wise to consider your overall sodium intake for the day.
The substantial protein content aids in satiety, and opting for full-fat cottage cheese may enhance this effect as fat slows down digestion. While some studies suggest that dairy fat may not pose as many concerns for heart health as other forms of saturated fat, it’s still prudent to factor it into your daily dietary intake or opt for low-fat alternatives.
7. Energy bars:
Bars are a convenient option for those hectic days when you need a quick snack on the run. However, it’s essential to be discerning, as not all bars are equally nutritious—some marketed as healthy can be laden with as much sugar as a candy bar.
Whether you opt to prepare them at home or purchase them, prioritize bars made primarily from whole foods, featuring 5g or less of added sugar, and boasting a balanced blend of protein, fiber, and healthy fats.
8. Greek Yogurt:
While yogurt is often associated with breakfast, it’s also an excellent choice for a snack. “Its high protein content makes it satisfying, and it’s a good source of calcium,” observes Young. Lease suggests combining it with nuts or seeds for added healthy fats, while Lisa Andrews, MEd, RD, LD, Owner of Sounds Bites Nutrition, suggests pairing plain Greek yogurt with frozen berries. “As the fruit thaws, its juice naturally sweetens the yogurt,”
9. Popsicles:
When the temperatures rise, few things are as revitalizing as a popsicle. Popsicles not only help with hydration but, if crafted with fruit juice, they can also introduce vital nutrients like vitamins, minerals, and antioxidants into your diet. Manaker opts for a simple recipe using 100% orange juice (yes, just that!). “It’s a naturally sweet snack without any added sugar, offering a burst of vitamin C, folate, thiamin, and various other nutrients,” she enthuses.
Creating your own popsicles is remarkably straightforward and can be a delightful way to experiment in the kitchen (get the kids involved too!). The flavor combinations are endless; for ideas, explore our collection of nutritious popsicle recipes. While popsicles may not be as filling as some snacks, they’re enjoyable to indulge in and make an excellent choice for scorching days.
10. Chia Pudding:
Despite their small size, chia seeds offer significant health advantages. A mere ounce of chia seeds (approximately 2 tablespoons) packs a punch with 9 grams of unsaturated fat, including omega-3 fatty acids, 11 grams of fiber, 4 grams of protein, and provides a good dose of calcium, magnesium, and phosphorus, along with numerous antioxidants. Thanks to their high fiber content, chia seeds may aid in regulating blood sugar levels, supporting gut health, and decreasing the risk of cardiovascular disease.
