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30 High-Protein Snacks

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30 High-Protein Snacks

11. Handful of Almonds

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.

An ounce of almonds provides six grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals and healthy fats (28).

Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29, 30).

Almonds are also high in calories, so it's important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.

12. Roasted Chickpeas

Chickpeas or garbanzo beans, are a legume with an impressive nutrient profile. They're also an excellent source of protein and fiber.

A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese (31).

The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes and some cancers (32).

One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.

13. Hummus and Veggies

Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread.

A 1/3-cup serving (113 grams) contains 6.5 grams of protein, making it a filling snack that's also high in many other nutrients (33).

Veggies are a fantastic, high-nutrient food to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus in the bottom.

14. Cottage Cheese

Cottage cheese is known for being high in protein. It's a filling snack that can be eaten on the go.

There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69 percent of its total calorie content (34).

Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12 and riboflavin (34).

You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

15. Apple With Peanut Butter

Apples and peanut butter taste great together and they also make for a nutrient-dense, high-protein snack that provides many health benefits.

The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (the "good") cholesterol and reduce LDL (the "bad") cholesterol and triglycerides (35, 36, 37, 29).

Despite the positive effects that peanut butter may have on your health, it is fairly high in calories, so is best consumed in moderation.

A snack of a medium apple with one tablespoon of peanut butter provides four grams of protein, as well as some nutrients like vitamin C and potassium (22, 38).

16. Beef Sticks

Beef sticks are a great high-protein and portable snack, but it's important that you choose the right type.

The beef sticks you consume should consist of beef and salt only and maybe some seasonings. Ideally, they should be made from grass-fed beef, since it contains more healthy omega-3 fatty acids than grain-fed beef (39).

Most beef sticks contain about six grams of protein per ounce (28 grams) (40).

17. Protein Bars

Protein bars are an easy way to consume a significant amount of protein.

They are much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.

Larabars are a popular protein bar made with minimal ingredients.

You can also easily make a batch of them on your own by following this recipe, which uses nuts, dates and dried fruit.

18. Canned Salmon

Canned salmon is an excellent high-protein snack that you can take with you wherever you go. Just one ounce provides eight grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12 and selenium (41).

Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower the risk of heart disease, depression and dementia (42, 43, 44).

You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.

19. Chia Seed Pudding

Chia seed pudding has become a popular snack in recent years—and with good reason. It's delicious and healthy, in addition to being high in protein.

There are four grams of protein in one ounce of chia seeds and they provide some other nutrients, such as calcium, phosphorus and manganese (45).

Moreover, they're notable for their high omega-3 fatty acid content, which provides several health benefits (46).

For example, snacking on chia seeds may help lower triglyceride levels, which is important for reducing the risk of heart disease (47).

To make chia seed pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.

20. Homemade Granola

Granola is a baked snack food that consists of rolled oats, nuts and a sweetener such as honey. It makes a filling snack due to its protein content. Most types of granola provide at least four grams of protein per ounce (17).

Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit and seeds together, such as in this recipe.

Although it is healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it is easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.

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