In this era of digitalization and hectic schedules, you may find it challenging to satiate your hunger by preparing meals repeatedly.
In such situations, snacks could be healthy and portable means to satisfy your hunger when you do not have time to prepare a meal.
However, the snacks available today might be high in sugar or refined carbs, which may make you crave more food and leave you unsatisfied.
Due to this, you might want to focus on stocking up on snacks high in protein and other nutrients. Especially when your trainer might have recommended you increase your protein intake as a tip for losing weight without compromising your muscle mass.
The primary reason behind this could be that protein may help you to feel full for as long as it helps the release of appetite-suppressing hormones.
Apart from this, protein might stabilize your blood sugar levels and digest more slowly. Hence, consuming a high-protein diet has several benefits. No doubt, how protein in your snack might help to keep you feeling full until the next meal.
Moreover, the type of snacks you choose could affect how the rest of your day will go. For example, snacks full of total simple carbs and sugar may cause you to overeat and truncate your energy levels during the day.
On the other hand, snacks with protein will amplify your energy levels and add calories to your diet.
List Of High Protein Snacks
Now let’s have a glance at the different high-protein snacks, which you could eat between meals to reduce hunger strikes.
Greek Yogurt Dip
Instead of eating Greek yogurt just with a spoon, what you can do is add a fibre-rich veggie or fruit like celery sticks or apples in it.
Once done, whisk peanut butter powder in the dip to make it a protein-packed snack. Now you could enjoy this protein-packed snack with your salsa or even eat it just like that.
The research has shown that the high protein content of greek yogurt could help in improving strength and muscle growth post-workout.
Being a very good source of protein, Jerky refers to the meat that has been cut into strips, trimmed of fat and dried. Since it is dry, it could be a convenient and portable snack for your between-meal hunger pangs at the office.
Moreover, each ounce of jerky could contain a whopping figure of nine grammes of protein. One ounce of jerky is approximate 28 grammes.
Different types of meat like Salmon, Turkey, beef and chicken might be made into jerky. You could get it from your grocery stores.
However, since jerky available at the grocery stores might be high in artificial ingredients and added sugar, it may be recommended to make your jerky using certain seasonings and meat.
Celery Sticks With Peanut Butter
The goodness of peanut butter when whisked with celery sticks may provide you with great amounts of protein. Moreover, this high-protein snack is quite easy to prepare.
All you have to do is spread 1 to 2 tablespoons of peanut butter on celery sticks and enjoy them whenever you want. You could receive approximately 4 grammes of protein per tablespoon of peanut butter, which could be roundabout 32 grammes.
Apart from this, peanuts, along with peanut butter, might help to promote feelings of fullness when you consume them between meals.
According to a study, peanut butter could even be more filling when compared with different whole nuts like chestnuts.
With a plethora of benefits, Cheese could be an excellent source of selenium, calcium, and protein and hence might be a great option to add to your snack.
All you have to do is whisk some vegetables with cheese and spread them on brown bread to make delectable cheese sandwiches.
With the presence of many nutrients, just a slice of cheese could help you to gain approximately 7 grammes of protein and hence might suppress your appetite.
Moreover, according to a study on overweight men, the calorie intake of these men was truncated by 9% after they consumed cheese as their snack.
Another study conducted on children showed how a mix of cheese and vegetables helped to make the children full while curtailing their calorie intake as compared to the children who consumed potato chips.
However, it is always advised to consume cheese in moderation. The right amount could be anywhere between 1 to 2 ounces of cheese or 28 to 57 grammes.
Hard-Boiled Eggs With Hummus And Crackers.
The combination of hard-boiled eggs with hummus and crackers is not just moreish, but could even provide you with good amounts of protein to make you feel full for a longer time.
One hard-boiled egg, along with two tablespoons of hummus and 12 crackers could provide you with approximately 12 grams of protein and 277 calories.
You may eat this combination as your evening snack when you might have extra hunger. You could even learn how to make hummus with Chickpeas, which might even be a good source of protein.
If you are looking for a quick snack that is ideal to satiate your hunger pangs at the office, then canned Tuna could be the ideal option.
Since this tuna is canned, it could be in its best condition for certain days and may give you the required protein to refuel yourself during work.
So during your hectic schedules, all you have to do is to munch on the packaged tuna, because it could be a portable protein-dense option.
Moreover, you may even pair it up with whole-grain crackers to get a combination of fibre and protein from your snacks.
Also referred to as the garbanzo beans, the chickpeas are a type of legume which are quite high in different nutrients and protein and fibre.
Just half a couple of chickpeas, which could be equal to 82 grams, might provide you with 6 grams of fiber and 7.5 grams of protein, in addition to other vitamins and minerals.
The vitamins and minerals they provide include magnesium, folate, manganese, copper, phosphorus and Iron.
Thus, with a whisk of a plethora of nutrients, minerals, fibre and protein, this ingredient could help to truncate the risk of some chronic diseases.
One of the best ways to include this ingredient in your diet could be to eat it as a snack by roasting it with some basic seasonings and olive oil.
The roasted chickpeas are quite crunchy and portable, so you could take them with you anywhere you go. On the other hand, if you do not like roasted chickpeas, you may simply mix boiled chickpeas with some vegetables.
This could amplify the fibre and protein levels of your snacks and take them to your office, or even enjoy them at home during snacks.
Yellow Split Pea Dip
With just 133 calories per serving, yellow split pea dip could be your go-to snack to satisfy your afternoon cravings.
However, you could opt for this snack only if you have enough time to prepare it because it might take anywhere between one hour to one hour and 15 minutes to cook.
The ingredients required here include yellow split peas, olive oil and other vegetables. All you have to do is to combine the split peas with water and bring them to a boil.
Once the peas are cooked, you can add all your spices and vegetables to them. In the end, add this mixture to your food processor and puree it until it becomes smooth.
Once done, drizzle it with some red onion, parsley, paprika, olive oil and fresh lemon juice.
So, this snack may be quite easy to prepare but time-consuming. And yes, it could provide you with approximately 60 grammes of protein per serving.
Cottage Cheese Toast.
Toast could be an ideal choice of a high-protein snack, which you may enjoy in the morning, at noon or even during the night.
Just a single slice of cottage cheese toast might provide you with approximately 14 grammes of protein. Moreover, this is an easy-to-prepare recipe amidst your busy schedule.
All you have to do is take any whole-grain toast as a base. Once done, prepare its topping by adding some cottage cheese.
Once the topping is prepared, slather it on the toast and get ready to enjoy your quick light snack.
Chia Seed Pudding
Being the ideal whisk of fibre, protein, healthy fats and a tasty treat, chia seed pudding could be a good snack to satisfy your sugary cravings.
You could prepare this meal by using unsweetened almond milk, chia seeds, honey and Greek yogurt. Mix it all and your pudding is ready.
You might even add certain fruits like bananas, dates or blueberries to your pudding to amplify its nutrient level. You may refrigerate your pudding overnight or enjoy it fresh.
A single serving of chia seed pudding could help you to gain approximately 14 grammes of protein.
Wrapping It Up!
This is our list of high-protein snacks which could even provide you with additional nutrients and minerals like iron, manganese, magnesium, folate, and so on.
Though some snacks might be unhealthy, some like the ones mentioned above are quite healthy and even portable. You could prepare these snacks in advance and take them to your office, or just enjoy them at home.
Moreover, in case you are free and have time, you may even focus on preparing time-consuming snacks like chia seeds pudding and yellow split pea there.
However, if you are in a hurry, then you may just focus on quick snacks like canned tuna, cottage cheese toast or roasted chickpeas.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Aaron Bridge, Joseph Brown, Hayden Snider, et al. Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males Front Nutr. 2019; 6: 55. Published online 2019 Apr 30. doi: 10.3389/fnut.2019.00055
- Snacks, beef jerky, chopped and formed FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/nutrients
- NATURAL PEANUT BUTTER FDC Published:12/6/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients
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- Egg, whole, cooked, hard-boiled FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
- Evan J. Reister, Lynn N. Belote, and Heather J. Leidy The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review Nutrients. 2020 Dec; 12(12): 3678. Published online 2020 Nov 28. doi: 10.3390/nu12123678
- M T García-Arias, A M Castrillón, M P Navarro Bioavailability of zinc in rats fed on tuna as a protein source in the diet J Trace Elem Electrolytes Health Dis. 1993 Mar;7(1):29-36. Available from: https://pubmed.ncbi.nlm.nih.gov/8400845/
- Taylor C. Wallace, Robert Murray, and Kathleen M. Zelman The Nutritional Value and Health Benefits of Chickpeas and Hummus Nutrients. 2016 Dec; 8(12): 766. Published online 2016 Nov 29. doi: 10.3390/nu8120766
- Matthew G Nosworthy, Adam J Franczyk, Gerardo Medina, et al. Effect of Processing on the in Vitro and in Vivo Protein Quality of Yellow and Green Split Peas (Pisum sativum) J Agric Food Chem. 2017 Sep 6;65(35):7790-7796. doi: 10.1021/acs.jafc.7b03597. Epub 2017 Aug 22. Available from: https://pubmed.ncbi.nlm.nih.gov/28796503/
- Cheese, cottage, lowfat, 2% milkfat FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/328841/nutrients
- María R Sandoval-Oliveros, Octavio Paredes-López Isolation and characterization of proteins from chia seeds (Salvia hispanica L.) J Agric Food Chem. 2013 Jan 9;61(1):193-201. doi: 10.1021/jf3034978. Epub 2012 Dec 28. Available from: https://pubmed.ncbi.nlm.nih.gov/23240604/
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.