Protein isn’t just the star of the nutritional show—it’s essential for keeping our bodies running smoothly. Think of it as the building blocks of life; from maintaining tissues to regulating hormones, it plays an invaluable role in our overall health. But here’s the kicker: protein doesn’t just help with bodily functions; it’s also your ally in the epic battle against hunger. By keeping you feeling fuller for longer, it can help reduce those pesky cravings that often lead us down the treacherous path of overeating. After all, when your belly’s happy, it’s a whole lot easier to resist the siren call of that cookie jar, right?
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The daily protein needs can vary significantly between individuals. According to the Cleveland Clinic, a good baseline is around 0.8 to 1 gram of protein for every kilogram of body weight. Ready to calculate your daily intake? Here’s a quick pro tip: divide your weight by 2.205 to convert it to kilograms. Then multiply that number by 0.8, and voilà! You’ve got your protein target.
If you’re looking to amp up your protein game, a plethora of quick and easy snacks are at your fingertips. The experts at *Eat This, Not That!* consulted various dietitians to round up their top 20 high-protein snacks, ranking them from the lowest to the highest protein content. So, if you’re ready to snack smart, here we go!
Ezekiel Bread
Per serving: 1 slice
Protein: 5g
While you might not be indulging in plain bread all that often, a slice of Ezekiel bread serves as an excellent base for a satisfying snack. Pair it with scrambled eggs or a delicious spread for added flavor. “The combination of eggs and Ezekiel bread delivers a robust mix of textures, packed with whole grain fiber and protein,” says Linda S. Nikolakopoulos, a registered dietitian. Add a dash of avocado and a sprinkle of hard-boiled egg, and boom—you’re looking at 11 to 15 grams of protein!
Trail Mix
Per serving: ½ c chickpeas, ½ oz almonds, ½ oz peanuts
Protein: 5g, 3g, 3g
Let’s face it: that sweetened trail mix is more dessert than snack. But crafting your own mixture can turn this into a protein powerhouse. “Making your own trail mix is a great way to enjoy a hearty snack filled with crunch,” Nikolakopoulos asserts. Toss in some roasted chickpeas sprinkled with cinnamon or chili powder for flavor, and you’ve set the stage for a snack that’s both sweet and savory.
Almonds
Per serving: 1 ounce
Protein: 6g
These little nuggets of goodness are brimming with vital nutrients: healthy fats, protein, fiber, vitamin E, magnesium, and potassium. Not only are almonds heart-friendly, but they’re also great for managing blood sugar, sustaining bone health, and even keeping your brain sharp. “A handful of almonds is super portable and a fabulous high-protein snack,” offers Melissa Mitri, a nutrition writer. Just be mindful of the calorie count; stick to about an ounce for portion control!
Hard Boiled Eggs
Per serving: 1 egg
Protein: 6g
Hard-boiled eggs are a classic snack that offers a nice protein lift. “They can keep you feeling full until your next meal,” Mitri highlights. Studies have even shown that consuming eggs can enhance fullness, potentially helping you eat a little less at your next meal. Packed with vitamin D and choline, these gems are often overlooked in the quest for protein.
Pistachios
Per serving: 1 ounce
Protein: 6g
With a delightful crunch and subtle sweetness, pistachios are not just a fun snack; they’re also health-savvy. “Among tree nuts, pistachios rank high for protein content and include everything your body needs,” shares Dr. Qianzhi Jiang, a family dietitian. Plus, they boast omega-3 fatty acids that can help reduce inflammation—the ultimate craving buster!
Milk
Per serving: 1 cup
Protein: 8g
If you’re in a hurry, a quick cup of milk is satisfying and healthful, says Dr. Jiang. “Many people confuse thirst with hunger, which could lead to unnecessary snacking. Milk not only hydrates but offers a rich combo of protein and calcium.” Talk about killing two birds with one stone!
Pumpkin Seeds
Per serving: 1 ounce
Protein: 8.5g
Whether raw or roasted, pumpkin seeds are a crunchy treat filled with nutrition. “These seeds deliver close to 9 grams of protein per ounce and are rich in magnesium for muscle support,” explains Mitri. Given their calorie density, it’s best to stick to a small handful for snacking.
Bean Salad with Crackers
Per serving: ½ cup
Protein: 10g
If bean salad is your jam, why not elevate it with your favorite crackers for extra crunch? “There are countless easy recipes for chickpea salads or cowboy caviar that are perfect for a quick snack,” says Tiffany Bruno, a registered dietitian. Paired with whole-grain crackers, you’ve got a protein and fiber-loaded snack to keep you satisfied for hours.
Lenny & Larry’s Cookie-Fied Bar
Per serving: 1 bar
Protein: 12g
Protein bars are the ultimate in convenience. Bruno admits she’s always equipped with one in her desk, purse, and car to fend off hunger pangs. “The Lenny & Larry’s Cookie-Fied Bar has only 5 grams of added sugar—less than most protein bars—sans any gut-distressing artificial sweeteners,” she reveals. It’s the perfect guilt-free treat!
Turkey Roll-Ups
Per serving: 1 roll
Protein: 12g
Need a fun and simple snack? Turkey roll-ups are your answer! “Simply wrap cheese and your favorite veggies in turkey slices,” suggests Mitri. With about 12 grams of protein, this low-carb snack will keep cravings at bay while satisfying your taste buds.
Grass-Fed Beef Jerky
Per serving: 1 oz
Protein: 12g
Perfect for those on-the-go moments, grass-fed beef jerky packs a protein punch. “It’s my go-to for a quick protein fix,” says Bess Berger, founder of Nutrition by Bess. With 10-12 grams of protein per 100 calories and a shelf-stable nature, it’s a snack that’s always within reach.
Salmon Fish Jerky
Per serving: 1 ounce
Protein: 12g
Craving a healthy, portable snack? Salmon fish jerky is a fantastic choice, bursting with protein and omega-3 fatty acids. “It’s excellent for quelling those hunger pangs and provides unsaturated fatty acids vital for reducing inflammation,” explains Dr. Jiang, paving the way to better manage cravings over time.
The Only Bean Crunchy Roasted Edamame Beans
Per serving: ⅓ cup
Protein: 14g
When hunger strikes at the store, Bruno recommends snagging a pack of The Only Bean Crunchy Roasted Edamame Beans. “These provide a satisfyingly salty crunch without the post-snack guilt. They’re delightful on their own but equally fantastic sprinkled over a salad,” she adds.
Greek Yogurt Made with Whole Milk
Per serving: 5.3 ounces
Protein: 14g
This creamy delight makes for a perfect breakfast or snack. Pair your Greek yogurt with nuts or seeds for an added protein boost. “Greek yogurt made with whole milk is not only filling but also a wonderful base to hold fruits and seeds,” says Dr. Jiang. Throw in some berries or granola, and you’ve got a high-protein, fiber-rich bite that keeps you energized!
Boiled Split Peas
Per serving: 1 cup
Protein: 16g
Surprisingly nutritious, boiled split peas may not initially come to mind as a snack. “Their low glycemic index promotes stable energy, preventing those sugar crashes that send you scrambling for more snacks,” explains nutritionist Christine Lauer from Mochi Health. At around 230 calories per serving, they’re packed with protein and fiber to keep you feeling satiated without piling on the calories.
Overnight Oats
Typically a breakfast staple, overnight oats can be enjoyed any time of day. Load them up with almond butter, chia seeds, and yogurt for a protein hit. “I use soy milk for added protein, mix in flax seeds, berries, and sometimes I’ll toss in some dark chocolate chips just for fun,” shares Bruno. Make a week’s worth in minutes—just grab some mason jars to keep things organized!
Chobani Yogurt Drink
Per serving: 1 bottle
Protein: 20g
If you’re in search of something sweet and rib-sticking, the Chobani yogurt drink is a winner. McClelland says, “With 20 grams of protein per bottle, pairing it with a crispy apple makes for a snack that’s not only satisfying but also nourishing.”
Safe Catch Tuna
Per serving: 1 packet
Protein: 24g
Simple, affordable, and packed with nutrients—tuna has it all. McClelland swears by Safe Catch Tuna, stating, “Each packet contains a whopping 24 grams of protein. Pair it with whole-grain crackers for wholesome carbs and fiber, and you’ve got a balanced snack that keeps hunger at bay.”
Cottage Cheese
Per serving: 1 cup
Protein: 24g
Cottage cheese shines as a high-protein, low-cal snack that can be tailored to your taste. McClelland recommends enjoying it with diced tomatoes, cucumbers, and a drizzle of extra virgin olive oil. “One cup can give you 24 grams of protein, plus the veggies add fiber and healthy fats for sustained energy,” she notes.
The Number 1 High-Protein Snack is Strawberry Vanilla Chia Seed Pudding
Per serving: ⅓ of the recipe
Protein: 36g
Claiming the top spot among high-protein snacks is none other than strawberry vanilla chia seed pudding, made with Anea Egg White Protein Powder. This delightful treat is easy on the stomach and suitable for those who may be lactose intolerant. “The chia seed pudding is not just delicious, but also packed with healthy fats and fibers to support your fitness goals,” shares Rania Batayneh, a nutritionist and author of the best-selling *The One One One Diet*. The beauty of this recipe lies in its versatility; whether you prefer low-fat milk or almond milk, you can customize it to your heart’s content. Top it with nuts or fruits, and you’re in for a protein-packed delight!
Here’s how to whip it up:
Ingredients (Makes 2 servings):
- 16 ounces low-fat milk
- 1/3 cup chia seeds
- 2 scoops Anea Egg White Protein Powder
- 2 teaspoons vanilla extract
- Fresh chopped strawberries (½ cup)
- Dark chocolate shavings (1 tablespoon)
Instructions:
- Start by pouring the 16 ounces of low-fat milk into a mason jar. Stir in the chia seeds and give it a good shake to distribute evenly.
- Next, add in the Anea egg white protein powder and vanilla extract, screw on the lid tightly, and shake like you mean it until everything is well combined and smooth.
- Refrigerate for at least 3 hours or overnight, allowing the chia seeds to absorb the liquid and achieve that pudding-like consistency.
- When you’re ready to indulge, top with the fresh chopped strawberries and dark chocolate shavings. Give it a stir or leave it as it is for a snack that delights!
Consider trying these snacks the next time hunger pangs strike. They’re not just delicious—they’ll crush those cravings and keep you feeling energized and fulfilled throughout the day. Remember, fuel your body wisely!
Report By Axadle
