In This ArticleView AllIn This ArticleWhy Is Protein Important for a Snack?Healthy High-Protein Snacks
In This ArticleView All
View All
In This Article
Why Is Protein Important for a Snack?
Healthy High-Protein Snacks
We all know the feeling: 3 p.m. hits, and you suddenly need a snack to make it to the end of the workday, let alone dinner.The vending machine is calling out to you. Its sodium-laden potato chips and sugary chocolate candy seem necessary right now. But what happens when you eat these snacks? They certainly satisfy your craving, but then you’re hungry again in an hour or so. And what kind of nutrition did they really provide? Not much.Now is as great a time as any to set new snacking goals—to limit processed, low-nutrient snacks and instead reach for nutrient-dense,protein-rich snacks that will keep you fuller longer.A Guide to Protein Serving SizesWhy Is Protein Important for a Snack?Protein is a big focus for people on a diet and people looking to eat healthier because when youinclude it in a meal or snack, it helps you feel satiated. The fact is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 g per day. Both of those amounts are higher than therecommended intakes(about 45 g daily for women and 54 g a day for men).How Much Protein Do You Need to Eat Every Day?Pictured recipe:Apple with Cinnamon Almond ButterThe key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you will benefit from incorporating protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.Also, it’s important to remember that there are many different protein sources. You don’t just have to rely on a massive steak for dinner or a deli meat-loaded sandwich for lunch. Switch it up—you can get protein from nuts, fish, dairy, legumes and even whole grains—and all of these offer nutritional benefits besides protein.Can Eating More Protein Help You Lose Weight?Pictured recipe:Hard-Boiled Egg & AlmondsHealthy High-Protein SnacksInstead of relying on protein powders and shakes full of ingredients you can’t pronounce, opt for protein-rich, nutrient-dense whole foods that offer more nutrition overall (including vitamins, minerals and fiber). Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on.We have come up with a list of filling snacks; each has 6 g to 20 g of protein (for reference, anegg has 6 g of protein). Our snack suggestions are also easy to prepare and can be carried with you—from the office to the ballpark.1. DIY Trail MixWhat you need:1 tablespoon whole almonds1 tablespoon pepitas1 tablespoon walnuts1 tablespoon dark chocolate chips1 tablespoon dried apricots, choppedWhy it’s a winner:The nuts and seeds provide a source of protein and offer fiber to satisfy you. Plus, the sweetness from dark chocolate chips and dried apricot makes mid-afternoon snacking feel like a treat. Calories in premade trail mixes add up fast—and it’s too easy to grab a few handfuls from a bag. By making it at home yourself, you’ll be able to control the calories while still getting a nice, heaping 1/4-cup portion.Nutrition FactsCalories: 230 kcalProtein: 6 g2. Yogurt ParfaitWhat you need:1/2 cup plain, nonfat Greek yogurt1/2 cup berries1/4 cup sliced almonds, unsaltedWhy it’s a winner:Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too. Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you’ll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar. Unsalted sliced almonds add a great crunch and an additional source of plant protein.Nutrition FactsCalories: 240 kcalProtein: 17 g3. Veggies & HummusWhat you need:2 sticks celery2 carrots1/3 cuphummusWhy it’s a winner:Every opportunity to sneak in veggies is a good one, especially when only10% of adultseat enough of them. The veggies offer fiber and a satisfying crunch, while the hummus (made from blended chickpeas) provides the protein and some healthy fat fromolive oilandtahini. Plus, this is one snack that’s really refreshing—the raw veggies are rich in water, so they’re a bit hydrating, too. With some weekend prep (making the hummus and washing the veggies), you can have this snack out in a snap on weekdays.Nutrition FactsCalories: 200 kcalProtein: 8 g4. Hard-Boiled EggsWhat you need:2 large eggsWhy it’s a winner:Is there anything more simple and classic than hard-boiledeggs? There are so many ways tohard-boil an egg. You can also find peeled and bagged hard-boiled eggs at some grocery stores. To jazz them up after peeling, sprinkle on regular or fancy salt and fresh pepper or dab with your favorite hot sauce.Nutrition FactsCalories: 140 kcalProtein: 13 g5. Peanut Butter with Apple SlicesWhat you need:2 tablespoons peanut butter1 apple, slicedWhy it’s a winner:There is hardly a more classic combination than apples and peanut butter. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can’t go wrong nutrition-wise—eating fresh apples is associated with a healthier heart. A 2020 study published inCritical Reviews in Food Science and Nutritionshowed that folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and less inflammation.Peanut buttercontains the perfect fill-you-up combination of protein and healthy fats. A 2021 study published inClinical Nutritionnoted that consuming peanut butter regularly may also improve cognitive function—the researchers credit polyphenols—plant compounds found in peanuts. Feel free to sub in any nut or seed butter of your choice, but go for options that are made with only nuts and possibly salt.Nutrition FactsCalories: 290 kcalProtein: 8 g6. String Cheese with Whole-Wheat CrackersWhat you need:1 ounce low-fat string cheese (individually packed)8 low-sodium crackersWhy it’s a winner:Cheese and crackers, the classic party food and after-school snack is back for your mid-afternoon bite. Going with low-sodium, whole-wheat crackers over those made with white flour provides more fiber and protein. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about7 g of protein. Pulling off individual strings also makes the cheesy goodness last longer.Mozzarella cheeseis a good source of calcium, a mineral required for keeping bones strong.Nutrition FactsCalories: 210 kcalProtein: 10 g7. Cottage Cheese & BerriesWhat you need:1/2 cup low-fat cottage cheese1/2 cup berriesWhy it’s a winner:Cottage cheeseis a protein powerhouse. That may be why cottage cheese has been found to be just as satiating as eggs, according to a 2015 study published inAppetite. Cottage cheese is tangy, so topping a bowl off with a variety of berries (e.g., sliced strawberries, blueberries, blackberries) adds just enough sweetness, plus fiber and antioxidants that have cancer-protective properties.Nutrition FactsCalories: 100 kcalProtein: 14 g8. EdamameWhat you need:1 cup in-shell edamame, unsaltedWhy it’s a winner:Edamame is a type of young soybean that you can pop out of the shell and eat. You can buy these at farmers markets or in grocery stores' refrigerated or frozen sections. Getting them ready to eat is easy—simply boil them in-shell on the stovetop or cook them in the microwave. For added flavor, toss them with a bit of salt. Not only does a1-cup serving of edamameoffer 18 g of plant protein, but it also provides 8 g of fiber. Last but not least, edamame is a good source ofironto keep energy levels up.Nutrition FactsCalories: 224 kcalProtein: 18 g9. Roasted ChickpeasWhat you need:1/2 cup chickpeas1 teaspoon extra-virgin olive oilSeasoning of your choiceWhy it’s a winner:Roastedchickpeasare delightfully crunchy—and they’re a more nutritionally dense substitute for chips (with far less saturated fat). To makeroasted chickpeas, rinse a can of chickpeas and pat them dry with a piece of paper towel. Toss the chickpeas with extra-virgin olive oil and seasoning, such as salt and pepper, cumin or chili powder. Spread on a sheet pan and roast at 425°F for 30 to 45 minutes or until crunchy. Let them cool and then enjoy. Because you can use any seasoning you like, the chickpea customizations are endless.Nutrition FactsCalories: 150 kcalProtein: 6 gFred Hardy10. SmoothieWhat you need:1/2 cup nonfat plain Greek-style yogurt1/4 cup low-fat milk2 cups frozen fruit, unsweetened1 tablespoon almond butterWhy it’s a winner:Whirling up a smoothie doesn’t have to be complicated. This is the perfect formula for a simple smoothie that’s a hit every time. By using plain strained yogurt, unsweetened frozen fruit and natural nut butter, you’ll create a sip that’s high in protein with no added sugar. Feel free to use any frozen fruit you have on hand and freeze leftover fruit that’s almost past its prime for future smoothies.Nutrition FactsCalories: 300 kcalProtein: 20 g11. Waffle with ToppingsWhat you need:1 toasted high-protein waffle1 tablespoon peanut butter1/4 cup blueberries2 teaspoons hemp seedsWhy it’s a winner:Waffles aren’t just for breakfast anymore. Slathering peanut butter on top of a high-protein waffle with blueberries makes for a fun twist on a PB&J-like treat. Hemp seeds add crunch and are also a source of heart-healthy omega-3 fatty acids.Nutrition FactsCalories: 278 caloriesProtein: 12 g12. Cereal with MilkWhat you need:3/4 cup high-protein cereal1 cup low-fat milkWhy it’s a winner:Pairing a higher-protein cereal with the protein found in milk delivers a quick and easy snack option.Nutrition FactsCalories: 222 kcalProtein: 16 g13. Black Bean & Cheese TortillaWhat you need:1/2 cup refried black beans1 corn tortilla1/4 cup shredded cheddar cheeseWhy it’s a winner:This is the perfect snack for a “non-snack-y” person because it feels pretty substantial. A 2021 study published inNutrientsfound that beans pack certain plant compounds that can improve blood cholesterol, help with blood sugar management, improve heart health and reduce inflammation. They’re also a source of resistant starch, which supports a healthy gut microbiome. Choosing a corn tortilla is key here, as it contains fewer calories than flour varieties. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping it with beans and cheese.Nutrition FactsCalories: 276 caloriesProtein: 14 g14. Hard-Boiled Egg with Hummus & CrackersWhat you need:1 hard-boiled egg2 tablespoons hummus12 pieces multigrain crackersWhy it’s a winner:A hard-boiled egg is great, but sometimes you need a bit more to eat. That’s why pairing an egg with hummus and crackers is a great idea. Multigrain crackers made with brown rice, quinoa and a mixture of seeds, such as pumpkin and sunflower, are packed with protein and fiber. Hummus adds a bit more protein, too.Nutrition FactsCalories: 332 kcalProtein: 13.5 g15. SaladWhat you need:1 cup spinach, raw1/4 sliced avocado3 tablespoons pumpkin seeds1 tablespoon green goddess dressingWhy it’s a winner:Who says a salad can’t be a snack? While most people save them for dinner or lunch, eating them between meals is a stellar way to add more vegetables to your day. Spinach,avocadoand pumpkin seeds offer a dose of satisfying fiber, healthy fats and protein. A creamy dressing on top provides more fat that helps your body absorb the fat-soluble vitamins A, E and K in the spinach greens. Salad hack: Make sure to mix your salad in a larger bowl so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top.Nutrition FactsCalories: 279 kcalProtein: 11 gParts of this article originally appeared in EatingWell Magazine, January/February 2022.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
We all know the feeling: 3 p.m. hits, and you suddenly need a snack to make it to the end of the workday, let alone dinner.The vending machine is calling out to you. Its sodium-laden potato chips and sugary chocolate candy seem necessary right now. But what happens when you eat these snacks? They certainly satisfy your craving, but then you’re hungry again in an hour or so. And what kind of nutrition did they really provide? Not much.Now is as great a time as any to set new snacking goals—to limit processed, low-nutrient snacks and instead reach for nutrient-dense,protein-rich snacks that will keep you fuller longer.A Guide to Protein Serving SizesWhy Is Protein Important for a Snack?Protein is a big focus for people on a diet and people looking to eat healthier because when youinclude it in a meal or snack, it helps you feel satiated. The fact is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 g per day. Both of those amounts are higher than therecommended intakes(about 45 g daily for women and 54 g a day for men).How Much Protein Do You Need to Eat Every Day?Pictured recipe:Apple with Cinnamon Almond ButterThe key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you will benefit from incorporating protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.Also, it’s important to remember that there are many different protein sources. You don’t just have to rely on a massive steak for dinner or a deli meat-loaded sandwich for lunch. Switch it up—you can get protein from nuts, fish, dairy, legumes and even whole grains—and all of these offer nutritional benefits besides protein.Can Eating More Protein Help You Lose Weight?Pictured recipe:Hard-Boiled Egg & AlmondsHealthy High-Protein SnacksInstead of relying on protein powders and shakes full of ingredients you can’t pronounce, opt for protein-rich, nutrient-dense whole foods that offer more nutrition overall (including vitamins, minerals and fiber). Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on.We have come up with a list of filling snacks; each has 6 g to 20 g of protein (for reference, anegg has 6 g of protein). Our snack suggestions are also easy to prepare and can be carried with you—from the office to the ballpark.1. DIY Trail MixWhat you need:1 tablespoon whole almonds1 tablespoon pepitas1 tablespoon walnuts1 tablespoon dark chocolate chips1 tablespoon dried apricots, choppedWhy it’s a winner:The nuts and seeds provide a source of protein and offer fiber to satisfy you. Plus, the sweetness from dark chocolate chips and dried apricot makes mid-afternoon snacking feel like a treat. Calories in premade trail mixes add up fast—and it’s too easy to grab a few handfuls from a bag. By making it at home yourself, you’ll be able to control the calories while still getting a nice, heaping 1/4-cup portion.Nutrition FactsCalories: 230 kcalProtein: 6 g2. Yogurt ParfaitWhat you need:1/2 cup plain, nonfat Greek yogurt1/2 cup berries1/4 cup sliced almonds, unsaltedWhy it’s a winner:Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too. Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you’ll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar. Unsalted sliced almonds add a great crunch and an additional source of plant protein.Nutrition FactsCalories: 240 kcalProtein: 17 g3. Veggies & HummusWhat you need:2 sticks celery2 carrots1/3 cuphummusWhy it’s a winner:Every opportunity to sneak in veggies is a good one, especially when only10% of adultseat enough of them. The veggies offer fiber and a satisfying crunch, while the hummus (made from blended chickpeas) provides the protein and some healthy fat fromolive oilandtahini. Plus, this is one snack that’s really refreshing—the raw veggies are rich in water, so they’re a bit hydrating, too. With some weekend prep (making the hummus and washing the veggies), you can have this snack out in a snap on weekdays.Nutrition FactsCalories: 200 kcalProtein: 8 g4. Hard-Boiled EggsWhat you need:2 large eggsWhy it’s a winner:Is there anything more simple and classic than hard-boiledeggs? There are so many ways tohard-boil an egg. You can also find peeled and bagged hard-boiled eggs at some grocery stores. To jazz them up after peeling, sprinkle on regular or fancy salt and fresh pepper or dab with your favorite hot sauce.Nutrition FactsCalories: 140 kcalProtein: 13 g5. Peanut Butter with Apple SlicesWhat you need:2 tablespoons peanut butter1 apple, slicedWhy it’s a winner:There is hardly a more classic combination than apples and peanut butter. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can’t go wrong nutrition-wise—eating fresh apples is associated with a healthier heart. A 2020 study published inCritical Reviews in Food Science and Nutritionshowed that folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and less inflammation.Peanut buttercontains the perfect fill-you-up combination of protein and healthy fats. A 2021 study published inClinical Nutritionnoted that consuming peanut butter regularly may also improve cognitive function—the researchers credit polyphenols—plant compounds found in peanuts. Feel free to sub in any nut or seed butter of your choice, but go for options that are made with only nuts and possibly salt.Nutrition FactsCalories: 290 kcalProtein: 8 g6. String Cheese with Whole-Wheat CrackersWhat you need:1 ounce low-fat string cheese (individually packed)8 low-sodium crackersWhy it’s a winner:Cheese and crackers, the classic party food and after-school snack is back for your mid-afternoon bite. Going with low-sodium, whole-wheat crackers over those made with white flour provides more fiber and protein. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about7 g of protein. Pulling off individual strings also makes the cheesy goodness last longer.Mozzarella cheeseis a good source of calcium, a mineral required for keeping bones strong.Nutrition FactsCalories: 210 kcalProtein: 10 g7. Cottage Cheese & BerriesWhat you need:1/2 cup low-fat cottage cheese1/2 cup berriesWhy it’s a winner:Cottage cheeseis a protein powerhouse. That may be why cottage cheese has been found to be just as satiating as eggs, according to a 2015 study published inAppetite. Cottage cheese is tangy, so topping a bowl off with a variety of berries (e.g., sliced strawberries, blueberries, blackberries) adds just enough sweetness, plus fiber and antioxidants that have cancer-protective properties.Nutrition FactsCalories: 100 kcalProtein: 14 g8. EdamameWhat you need:1 cup in-shell edamame, unsaltedWhy it’s a winner:Edamame is a type of young soybean that you can pop out of the shell and eat. You can buy these at farmers markets or in grocery stores' refrigerated or frozen sections. Getting them ready to eat is easy—simply boil them in-shell on the stovetop or cook them in the microwave. For added flavor, toss them with a bit of salt. Not only does a1-cup serving of edamameoffer 18 g of plant protein, but it also provides 8 g of fiber. Last but not least, edamame is a good source ofironto keep energy levels up.Nutrition FactsCalories: 224 kcalProtein: 18 g9. Roasted ChickpeasWhat you need:1/2 cup chickpeas1 teaspoon extra-virgin olive oilSeasoning of your choiceWhy it’s a winner:Roastedchickpeasare delightfully crunchy—and they’re a more nutritionally dense substitute for chips (with far less saturated fat). To makeroasted chickpeas, rinse a can of chickpeas and pat them dry with a piece of paper towel. Toss the chickpeas with extra-virgin olive oil and seasoning, such as salt and pepper, cumin or chili powder. Spread on a sheet pan and roast at 425°F for 30 to 45 minutes or until crunchy. Let them cool and then enjoy. Because you can use any seasoning you like, the chickpea customizations are endless.Nutrition FactsCalories: 150 kcalProtein: 6 gFred Hardy10. SmoothieWhat you need:1/2 cup nonfat plain Greek-style yogurt1/4 cup low-fat milk2 cups frozen fruit, unsweetened1 tablespoon almond butterWhy it’s a winner:Whirling up a smoothie doesn’t have to be complicated. This is the perfect formula for a simple smoothie that’s a hit every time. By using plain strained yogurt, unsweetened frozen fruit and natural nut butter, you’ll create a sip that’s high in protein with no added sugar. Feel free to use any frozen fruit you have on hand and freeze leftover fruit that’s almost past its prime for future smoothies.Nutrition FactsCalories: 300 kcalProtein: 20 g11. Waffle with ToppingsWhat you need:1 toasted high-protein waffle1 tablespoon peanut butter1/4 cup blueberries2 teaspoons hemp seedsWhy it’s a winner:Waffles aren’t just for breakfast anymore. Slathering peanut butter on top of a high-protein waffle with blueberries makes for a fun twist on a PB&J-like treat. Hemp seeds add crunch and are also a source of heart-healthy omega-3 fatty acids.Nutrition FactsCalories: 278 caloriesProtein: 12 g12. Cereal with MilkWhat you need:3/4 cup high-protein cereal1 cup low-fat milkWhy it’s a winner:Pairing a higher-protein cereal with the protein found in milk delivers a quick and easy snack option.Nutrition FactsCalories: 222 kcalProtein: 16 g13. Black Bean & Cheese TortillaWhat you need:1/2 cup refried black beans1 corn tortilla1/4 cup shredded cheddar cheeseWhy it’s a winner:This is the perfect snack for a “non-snack-y” person because it feels pretty substantial. A 2021 study published inNutrientsfound that beans pack certain plant compounds that can improve blood cholesterol, help with blood sugar management, improve heart health and reduce inflammation. They’re also a source of resistant starch, which supports a healthy gut microbiome. Choosing a corn tortilla is key here, as it contains fewer calories than flour varieties. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping it with beans and cheese.Nutrition FactsCalories: 276 caloriesProtein: 14 g14. Hard-Boiled Egg with Hummus & CrackersWhat you need:1 hard-boiled egg2 tablespoons hummus12 pieces multigrain crackersWhy it’s a winner:A hard-boiled egg is great, but sometimes you need a bit more to eat. That’s why pairing an egg with hummus and crackers is a great idea. Multigrain crackers made with brown rice, quinoa and a mixture of seeds, such as pumpkin and sunflower, are packed with protein and fiber. Hummus adds a bit more protein, too.Nutrition FactsCalories: 332 kcalProtein: 13.5 g15. SaladWhat you need:1 cup spinach, raw1/4 sliced avocado3 tablespoons pumpkin seeds1 tablespoon green goddess dressingWhy it’s a winner:Who says a salad can’t be a snack? While most people save them for dinner or lunch, eating them between meals is a stellar way to add more vegetables to your day. Spinach,avocadoand pumpkin seeds offer a dose of satisfying fiber, healthy fats and protein. A creamy dressing on top provides more fat that helps your body absorb the fat-soluble vitamins A, E and K in the spinach greens. Salad hack: Make sure to mix your salad in a larger bowl so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top.Nutrition FactsCalories: 279 kcalProtein: 11 g
We all know the feeling: 3 p.m. hits, and you suddenly need a snack to make it to the end of the workday, let alone dinner.
The vending machine is calling out to you. Its sodium-laden potato chips and sugary chocolate candy seem necessary right now. But what happens when you eat these snacks? They certainly satisfy your craving, but then you’re hungry again in an hour or so. And what kind of nutrition did they really provide? Not much.
Now is as great a time as any to set new snacking goals—to limit processed, low-nutrient snacks and instead reach for nutrient-dense,protein-rich snacks that will keep you fuller longer.
A Guide to Protein Serving Sizes
Protein is a big focus for people on a diet and people looking to eat healthier because when youinclude it in a meal or snack, it helps you feel satiated. The fact is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 g per day. Both of those amounts are higher than therecommended intakes(about 45 g daily for women and 54 g a day for men).
How Much Protein Do You Need to Eat Every Day?
Pictured recipe:Apple with Cinnamon Almond Butter
The key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you will benefit from incorporating protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.
Also, it’s important to remember that there are many different protein sources. You don’t just have to rely on a massive steak for dinner or a deli meat-loaded sandwich for lunch. Switch it up—you can get protein from nuts, fish, dairy, legumes and even whole grains—and all of these offer nutritional benefits besides protein.
Can Eating More Protein Help You Lose Weight?
Pictured recipe:Hard-Boiled Egg & Almonds
Instead of relying on protein powders and shakes full of ingredients you can’t pronounce, opt for protein-rich, nutrient-dense whole foods that offer more nutrition overall (including vitamins, minerals and fiber). Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on.We have come up with a list of filling snacks; each has 6 g to 20 g of protein (for reference, anegg has 6 g of protein). Our snack suggestions are also easy to prepare and can be carried with you—from the office to the ballpark.
1. DIY Trail Mix
What you need:
Why it’s a winner:The nuts and seeds provide a source of protein and offer fiber to satisfy you. Plus, the sweetness from dark chocolate chips and dried apricot makes mid-afternoon snacking feel like a treat. Calories in premade trail mixes add up fast—and it’s too easy to grab a few handfuls from a bag. By making it at home yourself, you’ll be able to control the calories while still getting a nice, heaping 1/4-cup portion.
Nutrition Facts
2. Yogurt Parfait
Why it’s a winner:Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too. Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you’ll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar. Unsalted sliced almonds add a great crunch and an additional source of plant protein.
3. Veggies & Hummus
Why it’s a winner:Every opportunity to sneak in veggies is a good one, especially when only10% of adultseat enough of them. The veggies offer fiber and a satisfying crunch, while the hummus (made from blended chickpeas) provides the protein and some healthy fat fromolive oilandtahini. Plus, this is one snack that’s really refreshing—the raw veggies are rich in water, so they’re a bit hydrating, too. With some weekend prep (making the hummus and washing the veggies), you can have this snack out in a snap on weekdays.
4. Hard-Boiled Eggs
Why it’s a winner:Is there anything more simple and classic than hard-boiledeggs? There are so many ways tohard-boil an egg. You can also find peeled and bagged hard-boiled eggs at some grocery stores. To jazz them up after peeling, sprinkle on regular or fancy salt and fresh pepper or dab with your favorite hot sauce.
5. Peanut Butter with Apple Slices
Why it’s a winner:There is hardly a more classic combination than apples and peanut butter. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can’t go wrong nutrition-wise—eating fresh apples is associated with a healthier heart. A 2020 study published inCritical Reviews in Food Science and Nutritionshowed that folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and less inflammation.Peanut buttercontains the perfect fill-you-up combination of protein and healthy fats. A 2021 study published inClinical Nutritionnoted that consuming peanut butter regularly may also improve cognitive function—the researchers credit polyphenols—plant compounds found in peanuts. Feel free to sub in any nut or seed butter of your choice, but go for options that are made with only nuts and possibly salt.
6. String Cheese with Whole-Wheat Crackers
Why it’s a winner:Cheese and crackers, the classic party food and after-school snack is back for your mid-afternoon bite. Going with low-sodium, whole-wheat crackers over those made with white flour provides more fiber and protein. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about7 g of protein. Pulling off individual strings also makes the cheesy goodness last longer.Mozzarella cheeseis a good source of calcium, a mineral required for keeping bones strong.
7. Cottage Cheese & Berries
Why it’s a winner:Cottage cheeseis a protein powerhouse. That may be why cottage cheese has been found to be just as satiating as eggs, according to a 2015 study published inAppetite. Cottage cheese is tangy, so topping a bowl off with a variety of berries (e.g., sliced strawberries, blueberries, blackberries) adds just enough sweetness, plus fiber and antioxidants that have cancer-protective properties.
8. Edamame
Why it’s a winner:Edamame is a type of young soybean that you can pop out of the shell and eat. You can buy these at farmers markets or in grocery stores' refrigerated or frozen sections. Getting them ready to eat is easy—simply boil them in-shell on the stovetop or cook them in the microwave. For added flavor, toss them with a bit of salt. Not only does a1-cup serving of edamameoffer 18 g of plant protein, but it also provides 8 g of fiber. Last but not least, edamame is a good source ofironto keep energy levels up.
9. Roasted Chickpeas
Why it’s a winner:Roastedchickpeasare delightfully crunchy—and they’re a more nutritionally dense substitute for chips (with far less saturated fat). To makeroasted chickpeas, rinse a can of chickpeas and pat them dry with a piece of paper towel. Toss the chickpeas with extra-virgin olive oil and seasoning, such as salt and pepper, cumin or chili powder. Spread on a sheet pan and roast at 425°F for 30 to 45 minutes or until crunchy. Let them cool and then enjoy. Because you can use any seasoning you like, the chickpea customizations are endless.
Fred Hardy
10. Smoothie
Why it’s a winner:Whirling up a smoothie doesn’t have to be complicated. This is the perfect formula for a simple smoothie that’s a hit every time. By using plain strained yogurt, unsweetened frozen fruit and natural nut butter, you’ll create a sip that’s high in protein with no added sugar. Feel free to use any frozen fruit you have on hand and freeze leftover fruit that’s almost past its prime for future smoothies.
11. Waffle with Toppings
Why it’s a winner:Waffles aren’t just for breakfast anymore. Slathering peanut butter on top of a high-protein waffle with blueberries makes for a fun twist on a PB&J-like treat. Hemp seeds add crunch and are also a source of heart-healthy omega-3 fatty acids.
12. Cereal with Milk
Why it’s a winner:Pairing a higher-protein cereal with the protein found in milk delivers a quick and easy snack option.
13. Black Bean & Cheese Tortilla
Why it’s a winner:This is the perfect snack for a “non-snack-y” person because it feels pretty substantial. A 2021 study published inNutrientsfound that beans pack certain plant compounds that can improve blood cholesterol, help with blood sugar management, improve heart health and reduce inflammation. They’re also a source of resistant starch, which supports a healthy gut microbiome. Choosing a corn tortilla is key here, as it contains fewer calories than flour varieties. Heat up your tortilla in the microwave or char it a bit on the stovetop before topping it with beans and cheese.
14. Hard-Boiled Egg with Hummus & Crackers
Why it’s a winner:A hard-boiled egg is great, but sometimes you need a bit more to eat. That’s why pairing an egg with hummus and crackers is a great idea. Multigrain crackers made with brown rice, quinoa and a mixture of seeds, such as pumpkin and sunflower, are packed with protein and fiber. Hummus adds a bit more protein, too.
15. Salad
Why it’s a winner:Who says a salad can’t be a snack? While most people save them for dinner or lunch, eating them between meals is a stellar way to add more vegetables to your day. Spinach,avocadoand pumpkin seeds offer a dose of satisfying fiber, healthy fats and protein. A creamy dressing on top provides more fat that helps your body absorb the fat-soluble vitamins A, E and K in the spinach greens. Salad hack: Make sure to mix your salad in a larger bowl so that each leaf can be coated in the delicious dressing, then add a sprinkle of salt and pepper on top.
Parts of this article originally appeared in EatingWell Magazine, January/February 2022.
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