23 Healthy And Portable High-protein Snacks
Do you want to fuel up before hitting the gym or want to replace your usual unhealthy snacks with high-protein snacks that will help you keep going? Protein snacks give you longer-lasting energy then the carb-heavy options.
Here is a list of 23 best healthy and portable high-protein snacks.
1. Protein Bar
It sounds obvious, but it’s all about finding the perfect bar for you. Always read the label of the protein bar and make sure it doesn’t contain sugar and unpronounceable ingredients (because some bars can be as bad as candies). Do some research and find out what protein bar is best for you. Try high protein and low-carb bars.
2. Greek Yogurt with Fruit
Top half a cup of nonfat Greek yogurt with fruits (it doesn’t matter if they are fresh and frozen). For an extra protein-packed crunch add 2 tablespoons of oats.
3. Grape & Cheese Sticks
All you need is some squares of cheddar cheese (about 6) and 6 grapes. Stick the grape and cheese on 6 toothpicks. Just 1 once of cheddar cheese offers you 8 grams of protein, and the sweet grapes make your snack super sophisticated and delicious in the same time.
4. Hard-Boiled Eggs
Eggs are inexpensive, loaded with nutrients and always a healthy choice. Pre-peel 1 egg in the morning and throw it in a small Tupperware container for an easy on-to-go snack. If you feel extra famished you can slice it and place it on a piece of whole-wheat bread.
5. Protein Shakes
The combinations of protein shakes are endless, so shake it up!
6. Microwave Blueberry Muffins
Sounds difficult to cook? Making microwaved muffins each morning is much easier than you might think. Mix ¼ cup fresh or frozen berries, 1 teaspoon baking powder, ¼ cup quick-cooking oats, 2 tablespoon ground flax, 1 teaspoon of olive oil, 2 teaspoons of cinnamon, 2 egg whites and a natural sweetener (or a sparkle of sugar) in a microwave-safe Tupperware container. Cook for 60 seconds on high. Let it cool, and enjoy whenever the hunger pangs hit.
7. Turkey Sandwich
All you need is to slice one piece of whole-grain bread in half, lengthwise, and top it with 2 slices of roasted turkey, 1 lettuce leaf, 1 slice of Swiss cheese, 1 slice of tomato, 2 teaspoon of dried cranberries and 1 teaspoon of mustard. And Voila! The perfect combination of a protein-packed snack.
8. Overnight Choco-Oats.
In a container (make sure it has a secure lid), mix ½ cup oats, 3 tablespoon chocolate protein powder, 1 cup of non-fat milk and a handful of walnuts until well combined. For extra sweetness add half of a banana, mashed. Let the mixture sit in the fridge overnight (or up to 2 days).
9. Recovery Rice Crispies
Recovery Rice Crispies are super-sweet protein-packed treats that will make you feel full and satisfied, and will stop sugar cravings.
10. Mini Tacos
Do you love spicy food? Then this snack is perfect for you. Heat ½ cup of beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small flour tortilla. Store it in a Tupperware container for easy transport.
11. Greek Yogurt with Berries
Top ½ cup plain Greek Yogurt with 2 tablespoon of sliced roasted almonds and ½ cup fresh berries. Now imagine you’re sitting on a Greek island with this snack in hand and you’re enjoying the view.
12. Cottage-Style Fruit
Top ½ cup of cottage cheese with ½ cup of fruit: bananas, melon or mixed berries.
13. Trail Mix or Mixed Nuts
Mixed nuts provide an easy and delicious dose of protein. For more sweetness, add some dried fruit. One of the best protein combo is: almonds and pistachios.
14. Pumpkin Seeds
Once they’re washed, diced and nicely roasted, pumpkin seeds make a healthy little snack. Just ½ cup of pumpkin seeds provide 14 grams of protein, making it the perfect pre-workout snack.
15. Deli Rollup
Top 2 slices of deli meat (chicken, turkey, or roast beef) with a slice of cheese, a slice of tomato, some lettuce and a shake of pepper… Mouthwatering.
16. Bean-and-Cheese Quesadilla
It might take an extra minute to make, but it’s definitely worth it. Fold 1 tablespoon salsa, ½ cup black beans and 1 slice cedar cheese in a small flour tortilla. Cook it in a dry nonstick pan until the tortilla is lightly browned and the cheese is melted. For easy transport, wrap in in foil and stick it in a plastic baggie.
17. KIND Bar
I’m not a huge fan of prepacked bars, but I always make an exception for KIND bars. KIND bars, being all-nut based, are a great source of protein.
18. Banana Shake
Blend 1 medium banana, 1 cup of chocolate milk, 1 cup of ice and 1 tablespoon of peanut butter for a protein-packed pick-me-up shake.
19. Tofu Sticks
Tofu isn’t just for stir-fry. When sliced and backed, this soybean-based protein bomb can make a great snack food – especially if it’s served with a side of teriyaki dipping source or some homemade tomato. Yummy.
20. Soy Milk Smoothie
Even if cow’s milk has its nutritional benefits (vitamin A and calcium are just a few of them), soy milk wins in other categories: iron and Vitamin D. Blend 1 cup of your favorite soy milk with 1 cup of your favorite berries (raspberries or blueberries) for extra fiber and antioxidants.
21. Cheese Platter
Make yourself a mini plate with 2 slices of cheese, a few roasted almonds and 2 whole-grain crackers. You will love this classy, protein-rich cheese plate.
I know what you’re thinking: “Lentils as a snack?” Yes. Don’t worry, I’m not talking about a bowl of lentil. One cup has 22 grams of protein in just 300 calories. You can make yourself a nice salad using ½ cup of lentil and one tomato. Absolutely delicious!
23. Protein Pancakes
Last but not least: protein pancakes. You have to mix 4 egg whites, ½ cup low-fat cottage cheese, and ½ cup rolled oats, 1/8 teaspoon baking powder, and ½ teaspoon vanilla extract. Preheat the grill and cook it until the mixture makes bubbles, then flip and cook for another 60 seconds. You can top the pancakes with sliced banana or fresh berries.