10 High-Protein Snacks That Will Keep You Satisfied All Day
Are you tired of snacking on the same boring items day after day? Try these healthy and easy high-protein snacks to keep your body fueled without weighing you down. No matter what you’re craving, one of these quick and easy snacks is bound to give you the energy boost you need to get through the day!
1. Chocolate-Peanut Butter Protein Shake
This satisfying shake is high in protein and tastes just like a chocolate-peanut butter banana milkshake and keeps you full for hours. Due to the naturally occurring proteins in soymilk, Greek yogurt and peanut butter, you won’t even need to add protein powder.
1 cup-vanilla soymilk without sugar
¾ cup-sliced frozen bananas
½ cup-reduced-fat plain Greek yogurt
1 -tablespoon cocoa powder
1 -tablespoon natural peanut butter
Pour the soy milk, banana, yogurt, cocoa powder, and peanut butter into a blender and blend until a smooth, uniform consistency is reached.
Serving Size:- 2 cups
Per Serving: 402 calories, protein- 26.1g, carbohydrates- 41.3g, dietary fiber- 9.9g, sugars- 19.9g, fat- 15.9g, saturated fat- 4g, cholesterol- 11.3mg, vitamin A- 128.7IU, vitamin C- 9.8mg, folate- 24.2mcg, calcium- 165.9mg, iron- 3mg, magnesium- 57.2mg, potassium- 784.7mg, sodium- 121.6mg.
2. Peanut Butter-Banana Cinnamon Toast
The tasty, healthy, banana and peanut butter toast can be spiced up with a sprinkling of cinnamon.
1 slice whole-wheat bread, toasted
1 tablespoon peanut butter
1 small banana, sliced
Cinnamon to taste
Spread peanut butter on toast and add banana slices and sprinkle some cinnamon powder, to taste.
Serving Size: 1 toast
Per Serving: 266 calories; protein 8.1g; carbohydrates 38.3g; dietary fiber 5.5g; sugars 14.1g; fat 9.3g; saturated fat 1.6g; vitamin a iu 66.4IU; vitamin c 8.8mg; folate 32mcg; calcium 53.4mg; iron 1.2mg; magnesium 48.5mg; potassium 434.1mg; sodium 180.9mg; thiamin 0.1mg; added sugar 2g.
3. Yogurt with Blueberries & Honey
Yogurt mixed with blueberries is tasty and satisfying when it’s infused with sweet golden honey. It contains just the right balance of protein and fiber to keep you energized all day.
1- cup of Greek yogurt (plain and nonfat)
½ – cup of blueberries
1- teaspoon honey
Get a bowl, place yogurt in it, and top it with blueberries. Drizzle honey over the berries.
Serving Size: 1 cup yogurt with blueberries & honey
Per Serving: 196 calories; protein 23.5g; carbohydrates 24.6g; dietary fiber 1.8g; sugars 20.4g; fat 1.1g; saturated fat 0.3g; cholesterol 11.3mg; vitamin a iu 49IU; vitamin c 7.2mg; folate 20.3mcg; calcium 252.4mg; iron 0.4mg; magnesium 29.3mg; potassium 377.9mg; sodium 82mg; thiamin 0.1mg; added sugar 6g.
4. Sweet and Salty Roasted Nuts
A spicy seasoning gives these roasted nuts a bit of zing, making them an excellent appetizer for any occasion.
1 egg white
1 tablespoon water
4 cups raw cashews, whole almonds, walnut halves, and/or pecan halves
3 tablespoons brown sugar or the equivalent in brown sugar substitute
1 tablespoon ground cumin
2 teaspoons chili powder
1 teaspoon garlic salt
⅛ teaspoon cayenne pepper
In a small bowl, whisk the egg white and water together. Whisk until it becomes a little foamy. Set oven to 300 degrees Fahrenheit. Coat with nuts. Allow to stand for five minutes.
In a large plastic bag, combine the brown sugar, cumin, chili powder, garlic salt, and cayenne pepper. Add nuts into the bag, shake well to coat; spread nuts evenly in a 15x10x1-inch baking dish after shaking to coat.
Put in oven and bake for 35 to 40 minutes. Stir twice while baking to make sure the nuts are toasted properly and coating is dry. Transfer the mixture to a large sheet of aluminum foil. Cool thoroughly. Store in an airtight container at the room temperature for up to 5 days, or freeze for up to 3 months.
Serving Size: 1/4 cup
Per Serving: 206 calories; protein 7g; carbohydrates 13g; sugars 4g; fat 16g; saturated fat 3g; sodium 72mg.
5. Cucumber Sandwich
With whole-grain bread and English cucumbers, this healthy sandwich provides you with added fiber. This recipe is a wonderful go-to recipe when you’re on the go.
1 slice sprouted whole-grain bread
1 tablespoon goat cheese
⅓ cup sliced cucumber
Freshly ground pepper
Top your bread with a layer of goat cheese and slices of cucumber. Toss in a pinch of freshly ground pepper to taste.
Serving Size: serves 1
Per Serving: 125 calories; protein 6.7g; carbohydrates 16.8g; dietary fiber 3.2g; sugars 1.1g; fat 4g; saturated fat 2g; cholesterol 15mg; vitamin a iu 186.4IU; vitamin c 1mg; folate 2.4mcg; calcium 15.6mg; iron 0.8mg; magnesium 4.5mg; potassium 51mg; sodium 130.6mg.
6. Soy-Lime Roasted Tofu
Marinading tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roasting it, ensures perfect tofu every time.
2 (14 oz) packages of extra-firm, water-packed tofu, drained
⅔ cup reduced-sodium soy sauce
⅔ cup lime juice
6 tbsp. toasted sesame oil
Pat the tofu dry and cut it into cubes of 1/2- to 3/4-inches. Add the soy sauce, lime juice, and sesame oil to a bowl or a large sealable plastic bag, followed by the tofu. toss lightly until the ingredients are evenly combined. Place in the refrigerator and marinate for 1 hour or up to 4 hours, stirring gently once or twice.
Pre-heat the oven to 450 degrees F.
Take the tofu out of the marinade with a slotted spoon (discard the marinade). Spread the pieces out on two large baking sheets, making sure they don’t touch. Gently turn halfway through and roast for about 20 minutes, until golden brown.
To make ahead, marinate the tofu for up to 4 hours (Step 1). Cover and refrigerate the roasted tofu for up to five days.
Cut Down on Dishes: To keep your baking sheets in tip-top shape and for effortless cleanup, line them with a layer of foil before every use. Rimmed baking sheets are ideal for roasting as well as catching drips and spills.
Gluten-sensitive individuals should use soy sauces that are marked “gluten-free,” as soy sauces may contain wheat or other sweeteners and flavors that contain gluten.
Serving Size: 1 cup
Per Serving: 163 calories; protein 19g; carbohydrates 2.2g; dietary fiber 1.9g; fat 10.6g; saturated fat 2g; vitamin a iu 1.2IU; vitamin c 0.7mg; folate 0.2mcg; calcium 187.1mg; iron 3.5mg; magnesium 0.2mg; potassium 2.8mg; sodium 110.9mg.
7. Ricotta & Yogurt Parfait
Like a lemon cheesecake, this breakfast recipe is easy to prepare in the morning. Or, if you’d prefer, you can mix together the filling the night before. Then just top with fruit, nuts and seeds when you arrive at work.
¾ cup non-fat vanilla Greek yogurt
¼ cup part-skim ricotta
½ teaspoon lemon zest
¼ cup raspberries
1 tablespoon slivered almonds
1 teaspoon chia seeds
Combine the yogurt, ricotta, and lemon zest in a bowl. Top with raspberries, almonds, and chia seeds.
Serving Size: about 1 1/4 cups
Per Serving: 272 calories; protein 21.7g; carbohydrates 25.1g; dietary fiber 5.1g; sugars 14.2g; fat 9.6g; saturated fat 3.4g; cholesterol 23.9mg; vitamin a iu 250.8IU; vitamin c 9.4mg; folate 19.3mcg; calcium 384.7mg; iron 1mg; magnesium 46.2mg; potassium 397.7mg; sodium 119.1mg; thiamin 0.1mg; added sugar 6g.
8. Easy Black Bean Dip
This warm, delicious bean dip is a staple for a party or outdoor celebration. I suggest using smoked paprika and ground chipotles for the spiciest flavor, but regular paprika and cayenne also work if you don’t have the other spices on hand.
1 (15 oz) rinsed low sodium black bean can
¼ cup low-fat plain Greek yogurt
2 teaspoons lime juice (from 1 lime)
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon paprika, preferably smoked
¼ teaspoon salt
¼ teaspoon ground pepper
¼ teaspoon ground chipotle chile or cayenne pepper (Optional)
2 teaspoons olive oil
¼ cup chopped fresh cilantro or scallions
¼ cup chopped onion
In a food processor or blender, combine the beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt, and pepper. Combine for about 20 seconds. To make a more spicy dip, add ground chipotle pepper to taste, up to 1/4 teaspoon. To that, add the oil, cilantro, and onion. Pulse them until they are well mixed, which should take 20 seconds. Move to a bowl to serve.
Tip: You can serve this dip with sliced red bell peppers, sliced zucchini, or even tortilla chips.
Serving Size: 1/3 cup
Per Serving: 129 calories; protein 7.4g; carbohydrates 17.1g; dietary fiber 5.4g; sugars 1g; fat 3.4g; saturated fat 0.5g; cholesterol 1.4mg; vitamin a iu 168.3IU; vitamin c 1.9mg; folate 5.2mcg; calcium 75.3mg; iron 1.7mg; magnesium 53.2mg; potassium 281.1mg; sodium 210.4mg.
9. Chili-Cheese Nachos
You can still enjoy nachos as a healthy dinner when you make them with an easy 30-minute chili topping. It can be served with a side of raw scallions, avocado, tomatoes, and sour cream, if desired.
1 lb. ground lean beef
¾ cup finely chopped white onion
½ cup finely chopped red bell pepper
4 cloves garlic, chopped
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
1 teaspoon ground coriander
1 diced tomatoes
¼ cup water
8 ounces tortilla chips
2 cups shredded cheese, such as Cheddar or pepper Jack
The oven needs to be set to 350 degrees Fahrenheit.
Heat the olive oil in a large skillet over medium-high heat, cook the ground beef with the onion, bell pepper, and garlic until the meat is browned, 8 to 10 minutes. Cook for thirty seconds while stirring chili powder, cumin, oregano, and coriander. Put in some tomatoes and a little water, then let it simmer for 5 minutes.
Add the chili and cheese on top of the chips, and bake for 7 minutes until the cheese melts.
To make ahead: Cooked chili (Step 2) can be chilled for up to 3 days or frozen for up to 3 months.
Serving Size: 1/2 cup chili & 1 oz. chips each
Per Serving: 384 calories; protein 21.2g; carbohydrates 25.2g; dietary fiber 3.7g; sugars 2.6g; fat 22.2g; saturated fat 8.6g; cholesterol 65.7mg; vitamin a iu 1435.4IU; vitamin c 19.8mg; folate 29.3mcg; calcium 267.3mg; iron 2.7mg; magnesium 54.5mg; potassium 446.9mg; sodium 425.1mg.
10. Greek Yogurt with Strawberries
Protein-rich Greek yogurt and sweet strawberries make for a satisfying snack that is simple to make.
½ cup non-fat plain Greek yogurt
¼ cup sliced fresh strawberries
Put the yogurt in a bowl and top it with the strawberries.
Serving Size: 1/2 cup yogurt with 1/4 cup strawberries
Per Serving: 80 calories; protein 11.7g; carbohydrates 7.2g; dietary fiber 0.8g; sugars 5.7g; fat 0.6g; saturated fat 0.1g; cholesterol 5.6mg; vitamin a iu 9.5IU; vitamin c 24.4mg; folate 17.8mcg; calcium 130.4mg; iron 0.2mg; magnesium 17.8mg; potassium 222.1mg; sodium 40.9mg.