If you are living a busy lifestyle or don’t have time to prepare a meal, snacks can be the best option when you are starving. You don’t have to purchase expensive protein supplements every time you’re hungry, just adding a simple protein source like nut butter, a boiled egg, or yogurt to your snacks can help you feel satisfied longer and prevent cravings and energy dips. Protein signals the release of appetite-suppressing hormones slows digestion, and stabilizes your blood sugar levels. Several foods contain protein such as meat, seafood, eggs, and dairy which are animal-sourced foods whereas Plant foods are nuts, beans, and legumes containing varying amounts of protein.
Here are the 10 protein-containing snacks that are healthy and easy to take with you, so you can enjoy them even when you’re on the go.
Slice Of Cheese
A slice of cheese is a quick and easy snack that is incredibly healthy and filling. It is the best source of calcium, phosphorus, and selenium as well as contains small amounts of many other nutrients.
Cheese is a good source of protein with just one slice of cheddar cheese providing 7 grams of this nutrient, potentially aiding in reducing hunger. Additionally, studies suggest that combining cheese with vegetables for a snack resulted in lower calorie consumption compared to consuming potato chips. Sensible portion size for cheese falls around 1–2 ounces, given its calorie density, emphasizing the importance of consuming it in moderation.
Apple With Peanut Butter
The combination of apple and peanut, not only makes a delicious flavor but also provides a nutrient-packed, high-protein snack with numerous health benefits.
Apples contain fiber and antioxidants which aid in improving gut health and lower the risk of heart disease. On the other hand, peanut butter helps to improve HDL (good) cholesterol levels, as well as reductions in LDL (bad) cholesterol and triglycerides.
However, remember peanut butter is fairly high in calories so it’s best consumed in moderation. Enjoying a medium apple paired with 2 tablespoons of peanut butter provides 9 grams of protein, along with additional nutrients like vitamin C and potassium.
Roasted Watermelon Seeds
Roasted watermelon seeds provide a surprising source of protein, zinc, and iron, often overlooked while enjoying the juicy fruit. This seed can be roasted to make a crunchy and fulfilling snack. With approximately 8 grams of protein per ounce, they provide a notable nutritional boost.
You can prepare roasted watermelon seeds at home by roasting them in the oven or opting for pre-roasted varieties available in stores. Moreover, watermelon seed butter serves as an alternative spread to nut butter, offering versatility in snacks and recipes.
Also read, The Role of Nutrition in Sleep: Foods and Drinks That Promote Restful Nights
Greek Yogurt Parfait
Greek Yogurt is one of the superbly healthy and protein-rich snacks, boasting 20 grams of protein in a 200-gram serving, making it notably more satiating than yogurts with lower protein content.
Greek Yogurt contains not only protein but also high in calcium, which is important for bone health. Likewise, you can also add 1 cup of yogurt with granola and mixed berries in layers which makes yogurt even more delicious and filling.
Similarly, Incorporating 1/2 cup of granola into your yogurt adds an extra 4 grams of protein or more. But, remember that this makes a sizable, calorie-dense snack, so its regular consumption may vary depending on your overall calorie requirements.
Veggies and Yogurt Dip
Veggies are great for snacking though they may lack sufficient protein on their own. You can enhance protein intake by combining them with yogurt dip.
Typically yogurt dip is made by blending yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. If you want to increase protein you can use Greek yogurt, which contains almost twice as much protein as regular yogurt.
A 100-gram serving (1/3–1/2 cup) of Greek yogurt offers 10 g of protein. For more convenience, prepare a batch of yogurt dip in advance and portion it out into snack-size containers so you can grab it when you need it.
Peanut Butter Celery Sticks
Celery sticks paired with a spread of 1–2 tablespoons of peanut butter make a delicious and easy snack. This snack contains a decent amount of protein from peanut butter which provides grams of protein per 2-tablespoon serving.
Peanut butter and peanuts are known to help you feel full and have been shown to promote feelings of fullness when consumed between meals. Peanut butter helps you feel full and aids in promoting feelings of fullness when consumed as snacks between meals. An earlier small-scale study even highlighted peanut butter’s superior filling effect compared to whole nuts like almonds or chestnuts.
Jerky
Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack. Jerky is rich in protein. For instance, beef jerky contains 9 grams of protein per ounce.
Several products are available in supermarkets such as Beef, chicken, turkey, and salmon. However, remember that commercial options often include high levels of added sugars and artificial additives.
Making your jerky using only meat and some seasonings is the best way to avoid supermarkets’ products.
Trail Mix
The trail mix consists of dried fruit and nuts and also sometimes chocolate and grains. It is a good protein source that offers 8 g in a 2-ounce (oz) serving. Similarly, adding almonds or pistachios to your trail mix increases the amount of protein which is a bit higher in protein than other types of nuts, such as walnuts or cashews.
However, avoid eating too much trail mix at a time as dried fruit and nuts make it very high in calories. Just a handful serving is reasonable.
Turkey Roll-Ups
Turkey Roll-Ups contain cheese and veggies wrapped inside slices of turkey breast which are delectable and healthful options packed with protein. They look like a sandwich but without the bread.
Snacks like turkey roll-ups aid in improving blood sugar levels, crucial for regulating appetite as they contain high protein and are low in carbs.
You can prepare roll-ups by laying a slice of turkey breast on a plate and layering it with a h cheese (such as cheddar), adding a pickle or cucumber strip, and a tomato slice, and then rolling everything into a wrap.
Each wrap offers almost 12 grams of protein from the turkey and cheese, along with additional nutrients and fiber from the tomato and cucumber.
Overnight Oats
Overnight oatmeal is one of the best options for breakfast or snacks as it is easy to make, portable, and very nutritious. It is rich in several vitamins and minerals, oats also provide about 15% of your daily fiber needs in a 1-cup serving. According to studies, its fiber content contributes to feelings of fullness compared oats to and other breakfast options.
Similarly, another study figured out that those who consumed oatmeal felt less hungry immediately after consumption and consumed less food later in the day compared to those who ate oranges.
Though oats themselves are not particularly high in protein, you can boost their protein content by adding ingredients like cow’s milk, soy milk, Greek yogurt, nut butter, or protein powder when making overnight oats. This helps you to make protein-rich snacks, with the potential to provide up to 37 grams of protein per serving. To make it more snack-sized, simply divide the overnight oats mixture into smaller containers before refrigerating it overnight.
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