Snacking between meals has something of a bad reputation. But it can be a great way to keep hunger at bay.
Many people find healthy snacks to be a big help in keeping hunger at bay.
This list of protein packed bites features all my old reliables, many of which are great for snacking on-the-go as they’re portable and can be made ahead of time.
Protein: 14 grams per 1/2 cup
Cottage cheese may freak you out at first but give it a go, I promise it’s actually really good. Mix in a little fruit, like some blueberries or strawberries, to sweeten it up and add those all important antioxidants.
A mere half cup of cottage cheese packs a seriously impressive protein punch, clocking in at 14 g, and just 116 calories. If you’re counting calories, opt for the low fat, 1% milk fat cottage cheese. It only has 81 calories, yet you won’t be compromising on the protein levels at all.
Protein: 6 grams per 1/3 cup
On-the-go snacks don’t get much easier than this. You can pick up trail mix in most stores, so there’s really no excuse for unhealthy snacking. But I prefer to mix my own when I can – it means I get to add in what I want and don’t have to worry about any questionable ingredients.
Raw nuts, seeds, shredded coconut, and unsweetened dried berries are all smart choices.
My go-to trail mix recipe is a Cranberry-Pumpkin Seed Trail Mix (thanks Martha!). The original recipe says it makes 4 servings of ½ cup each but I find that amount to be a little too high in calories. By dividing it into 6, I get almost 6 g of protein for 163 calories, and then it makes enough to see me through the week.
Ingredients
Directions
Protein: 8 grams per roll-up
Quick, simple, and savory, I just love turkey roll-ups. This gluten free bite from Organize Yourself Skinny definitely keeps the hunger pangs at bay.
It also contains one of my favorite good fats, avocado. Both the turkey and hummus bring protein to the table meaning this humble 100 calorie snack gives you 8 whole grams of protein.
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Directions
Protein: 11 grams per smoothie
I’m all about convenience when it comes to healthy eating. That’s why I’m such a fan of this high protein smoothie from Shape.com. All I have to do is throw a few ingredients into a blender and 30 seconds later I have a filling snack that is an absolute nutritional powerhouse.
Feel free to swap the spinach for kale, which I sometimes do. And those who are dairy free can switch up the whey powder for an alternative like pea or hemp protein.
Ingredients
Directions
Protein: 6 grams per 1/3 cup
Have you tried roasted chickpeas yet? They’re an awesome snack – crispy and crunchy just like nuts, yet lower in fat.
I like mine spicy like in this recipe by Kelly at Eat Yourself Skinny. If spices aren’t for you, herbs, cinnamon, or plain old salt and pepper all work well instead.
Chickpeas are also thought to help lower cholesterol in addition to being tasty and filling.
Ingredients (makes 2 cups)
Directions
Protein: 5.7 grams per 4 bites
These homemade energy bites from Angela Liddon over at Oh She Glows are a lot more tasty and don’t have near as much sugar as most store bought brands. They also pack in more protein per calories at 1.4 g of protein per 44 calorie bite. That means I can eat four of these babies for just 176 calories and 5.7 g of protein.
They can be stored in the freezer for easy snacking. Oh, and they’re nut free, which is good news for those with allergies.
Ingredients (makes 16)
Directions
Protein: 12.4 grams per pancake
Not just for breakfast, pancakes make an amazing snack – particularly these paleo style ones. If you haven’t tried these already then they might sound a bit weird to you, but I swear you’ll love them.
Of course, eggs are one of the best sources of protein you can get, and the banana adds carbs for energy and a little fiber.
These pancakes are so easy to make that they barely need a recipe but for those that need step-by-step instructions, this comes courtesy of Hurry the Food Up.
Ingredients (makes 1)
Directions
Protein: 22 grams per parfait
Another amazing dairy based protein source, Greek yogurt has twice the amount of protein of regular yogurt – giving you serious bang for your buck nutrition wise.
This parfait by Iowa Girl Eats is awesome! In addition to calcium rich yogurt, the oats are a good source of fiber and have been shown to help manage blood pressure levels.
Throw this together the night before so you can grab it as you head off to work. It also keeps for up to three days in the fridge.
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Protein: 8.5 grams per drink
It turns out that low fat chocolate milk provides the optimal mix of carbohydrates and high quality protein for post workout recovery.
Who would have thought it?
Well, researchers compared the recovery benefits after exercising of drinking low fat chocolate milk versus water and sports drinks. The athletes who drank the chocolate milk showed improved performance and quicker exercise adaptation. They also gained more muscle and lost more fat.
I adapted this recipe from Built Lean ever so slightly by using organic dairy milk instead of almond milk.
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Directions
Protein: 17 grams per cup
These soybeans are a fresh tasting snack – especially when on the road. Plus, it’s easy to pick up a pack in the store when you’re out and about.
You’ll get about 17 g of protein per cup, and just 189 calories. Pretty sweet!
If I get the chance, I like to add a little flavor by steaming them for five minutes and drizzling on some extra virgin olive oil. I top it off with a dash of freshly squeezed lemon juice for a tangy twist and immune boosting benefits.
Protein: 6 grams per large egg
Hard-boiled eggs aren’t the most exciting snack but they are easy to prep ahead, portable, and protein rich.
Here’s how I make the perfect hard-boiled egg (hey, it can be tricky – overdone eggs are just plain nasty).
These will keep in the fridge for five days – perfect to get through the working week.
Protein: 14 grams per wrap
This wrap recipe from Fitness Magazine is a filling snack.
It’s really tasty and quick to throw together, and you can leave out the avocado if you want to cut the calories down a little (but you’ll also be missing out on their tasty and healthy fats).
Ingredients (makes 2)
Directions
Protein: 16 grams per 5 rounds
Salmon is one of my favorites. This high protein fish is full of the essential fatty acid omega-3.
These impressive little stacks by the Pescetarian and the Pig are simple to throw together and have just four ingredients. Five rounds works out at just 115 calories.
Ingredients (makes 10 stacks, serves 2)
Directions
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Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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