Summary of 16 High-Protein Snacks To Keep You Full Between Meals:
Snacking can be a part of a healthy diet as long as it is done with healthy options that contain protein and fiber. High-protein snacks can help manage portion sizes and provide more satiety and hunger control, allowing for fewer calories to be consumed. Combining protein with fiber is key for a satisfying snack, and high-protein snacks can help improve fullness more than other types of snacks. 16 high-protein snacks are recommended by dietitians, including cottage cheese, beef jerky, pistachios with hummus and carrots, hard-boiled eggs, avocado toast, Greek yogurt with blueberries and protein granola, cooked edamame, cheese sticks and apple, apple slices with peanut butter, and turkey roll-up.
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The Importance of Healthy Snacking
Snacking can be a crucial component of maintaining a healthy diet, contrary to what you may have heard. While snacking on unhealthy, high-calorie, or high-sugar foods can lead to overeating and cravings, snacking on high-protein and high-fiber foods provides numerous benefits. By consuming high-protein snacks, you can satisfy your hunger and fulfill your nutritional needs. In this article, we will discuss the benefits of high-protein snacks and provide a list of 16 high-protein snacks recommended by dietitians.
Benefits of High-Protein Snacks
Protein-powered snacks can help you manage your portion sizes and control your hunger cravings, as they provide more satiety and hunger control than high-fat snacks. According to research published in the Journal of the Academy of Nutrition and Dietetics, consuming high-protein snacks can help improve fullness more than other types of snacks. Additionally, when combined with fiber, protein can slow down digestion and help you feel fuller, longer.
16 High-Protein Snacks to Try
1. Cottage Cheese
Cottage cheese is an often-overlooked snack, but it packs a protein punch, with 14-16 grams of protein per serving depending on the brand choice. You can add chia seeds and strawberries to create a nutrient-packed snack that will keep you full between meals.
2. Beef Jerky
Beef jerky is a non-perishable snack that you can take on the go. With 20 grams of protein per serving, you can add almonds and mandarin oranges to balance it out with fiber and antioxidants.
3. Pistachios
Pistachios are one of the highest protein snack nuts, with 6 grams of complete plant-based protein per ounce. You can pair them with hummus and baby carrots to achieve the same 10-11 grams of protein and 6-7 grams of fiber as cottage cheese.
4. Hard-Boiled Eggs
For a quick, high-protein snack, grab two hard-boiled eggs. A single large hard-boiled egg contains about 6 grams of protein, and it is a convenient and portable snack that is high in protein and easy to prepare.
5. Avocado Toast with Sliced Egg
Pairing avocado with a piece of toast and an egg makes for the perfect snack, as you are eating a whole grain carbohydrate, a healthy fat, and protein. This snack can also help support weight loss as it increases the content of both fiber and protein.
6. Greek Yogurt with Blueberries and Protein Granola
Greek yogurt topped with blueberries and whole grain protein granola packs about 20 grams of high-quality protein and 4 grams of fiber. It is a satisfying and quick snack that offers you multiple food groups.
7. Cooked Edamame
Edamame is a type of soybean that is a great source of protein and fiber. One cup of cooked edamame contains a whopping 17 grams of protein.
8. Cheese Sticks and Apple
With 14 grams of high-quality protein plus calcium, cheese is an excellent way to get protein at snack time. Paired with a large apple containing 4-5 grams of fiber, this snack packs two food groups and will help you stay satisfied.
9. Apple Slices and Peanut Butter
Two tablespoons of peanut butter on apple slices provide about 8 grams of protein with a filling and delicious source of nutrition.
10. Turkey Roll-Up
Turkey is a great snack choice, as it is loaded with protein, and turkey is considered a complete protein because it supplies all the essential amino acids that your body needs. Roll it up on its own or with lettuce and cheese.
11. Tuna Salad with Crackers
Tuna salad (preferably made with Greek yogurt to add extra protein) with whole grain crackers is a filling snack that packs about 15 grams of protein.
12. Hummus with Veggies
Hummus is a Mediterranean paste made of chickpeas and tahini. One serving of hummus with veggies provides about 7-10 grams of protein, depending on the brand.
13. Protein Shake
Protein shakes are a convenient and straightforward way to get a high-protein snack, providing at least 15 grams of protein per serving. You can even use protein powder as an ingredient in different recipes.
14. Turkey or Beef Jerky with Cheese
Add some cubed cheese to your beef or turkey jerky for an easy and filling snack with about 15-20 grams of protein.
15. Protein Bars
Protein bars are an excellent snack to keep in your gym bag or purse, providing up to 20 grams of protein per serving.
16. Roasted Chickpeas
Roasted chickpeas are a healthy and crunchy snack that provides about 7 grams of protein per serving.
In conclusion, the key to healthy snacking is conscious decision-making. Choosing high-protein snacks with fiber can help you feel fuller, longer, and meet your nutritional needs. These 16 high-protein snacks recommended by dietitians are a great starting point for anyone looking for a variety of nutritious snacks.
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