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30 High-Protein Snacks

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30 High-Protein Snacks

21. Pumpkin Seeds

Pumpkin seeds are perfect for a quick snack and they're also high in protein and some other valuable nutrients.

One ounce of pumpkin seeds contains five grams of protein, as well as a significant amount of fiber, magnesium, zinc and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids (48).

Some evidence suggests that eating pumpkin seeds may help prevent certain cancers and their healthy fat content may benefit heart health (49, 50).

Furthermore, their protein and fiber contents make them a great snack to curb hunger until you're able to eat a full meal. They can be eaten raw or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup.

22. Nut Butter

Nut butter is perfect for when you need a quick and portable high-protein snack.

In the US, you can find single-serving nut butter packs. These are often found in the nutter butter section or in the checkout lanes of many grocery stores.

One common brand is Justin's, which offers peanut butter, almond butter and hazelnut butter. Their single-serving peanut butter packs contain eight grams of protein and are made with only two ingredients — dry-roasted peanuts and palm oil.

Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus and trace minerals (22, 51).

23. Protein Shakes

While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.

They can be made with several types of protein powder, including whey, egg, soy and pea protein.

Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower-protein snack (12, 52).

In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53).

Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).

To make a protein shake, simply combine a scoop of protein powder, a cup of milk or juice, a cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.

24. Edamame

Edamame are immature soybeans that are still in the pod. They are high in protein, vitamins and minerals and make for a quick and easy snack.

One cup of edamame provides some of just about every nutrient that you need, including 17 grams of protein, 52 percent of your daily need for vitamin K and more than 100 percent of your daily need for folate (55).

Typically, edamame is served as a steamed dish. Many stores offer pre-cooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.

To enhance the flavor of edamame, add spices and seasonings of your choice.

25. Avocado and Chicken Salad

Avocado and chicken salad is a tasty, filling and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.

Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium and folate (56).

To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.

26. Fruit and Nut Bars

Fruit and nut bars are a crunchy and high-protein snack that can be eaten on the go.

They are typically pre-packaged, which isn't always the healthiest option. However, some brands use natural ingredients without added sugar.

KIND Plus bars are a great option in the US. They are known for using simple ingredients such as nuts, dried fruit and oats in their products.

Most KIND Plus bars contain between 5–10 grams of protein, in addition to lots of fiber and omega-3 fatty acids.

27. Lentil Salad

A lentil salad is a great snack. It's highly nutritious and a great plant-based source of protein. In fact, one cup provides 18 grams of protein, along with high amounts of iron, folate and manganese (57).

In addition, lentils provide over 50 percent of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut because it helps feed the good bacteria in your colon (58).

The combination of protein, fiber and carbs in lentils is especially helpful for promoting fullness and consuming them regularly may be helpful for controlling diabetes and reducing the risk of heart disease and some types of cancer (59, 60, 61).

To make lentil salad, combine cooked lentils with chopped veggies, spices and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.

28. Overnight Oatmeal

Overnight oatmeal is easy to make, portable and very nutritious.

Oats are high in protein and loaded with many vitamins and minerals. In addition, they provide 16 percent of your recommended daily fiber intake (62).

Oats have been shown to promote fullness in several studies. This is likely due to their combination of healthy fiber and protein (63, 64, 65).

In one study, oats resulted in greater fullness and a reduced desire to eat, compared to ready-to-eat cereal with the same amount of calories (63).

Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day (65).

To make overnight oatmeal, mix a 1/2 cup of milk with a 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds or fruit, like in this recipe. Place in a covered jar overnight and they'll be ready to enjoy as a healthy snack the next day.

29. Egg Muffins

Egg muffins are a super healthy snack with lots of protein.

They're made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin and then baking the muffins.

They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with a tablespoon or two of cheese.

This egg muffin recipe combines eggs with broccoli, onions and bell peppers.

30. Cheesy Popcorn

Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc and manganese. It also contains a significant amount of fiber, with four grams per ounce (66).

In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67).

Despite popcorn's filling effects, it's not incredibly high in protein on its own. You can significantly increase the protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce (68).

To enjoy cheesy popcorn as a snack, simply combine three cups of popcorn with two tablespoons of Parmesan cheese.

Take Home Message

High-protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you're crunched for time.

Reposted with permission from our media associate Authority Nutrition.

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