Protein Power-Up: Protein-Packed 30 Snacks To Satisfy Your Craving

We all have studied how necessary it is to include protein in our diet. However, due to evolving lifestyles, we have grown busier, and the shift towards easy snacking has been dominated by high-carb and sugary snacks that leave you wanting more without adding any actual health benefits.

So here are 30 easy-to-make, rich-in-protein, high-fibre, and low-carb snacks that will satisfy your small hunger while leaving an overall healthy impact on your health.

Why Do We Need Protein?

Protein is required to build bones, increase strength, build muscles, and get healthy skin. It also ensures the proper functioning of our body organs. In our teenage years, we need protein for development and growth and a helping hand to repair cells and tissues throughout our lives.

As we age, we require an adequate amount of protein and regular exercise to prevent the loss of power and muscle mass. 

A protein-rich diet also helps with weight loss, so here are healthy snacks that can also benefit your weight loss journey.

Here Are The 30 Best Snacks That Are High In Protein

There are two sources of protein: animal-based and plant-based. We have divided these deliciously good snacks into two categories for our readers.

Animal-Based Source

1. Tuna Salad– A 3oz of canned tuna can do wonders it has about 20g of protein, also it is enriched in other nutrients like omega-3 fatty acids, and vitamin B.

2. Roll-Ups Made From Turkey—Cheese and veggies wrapped inside turkey breast are the best snacks, and they are delicious and savory. This dish is rich in protein and low in carbs, which helps reduce blood sugar levels. These rollups provide 12g of protein from turkey and cheese.
3. Hard-boiled eggs are the most popular and common source of protein. They are enriched in vitamin B and trace minerals. Eggs contain 6g of protein, and they ensure fullness until the next meal.
4. Canned Salmon- Salmon is the best source of protein, which amounts to 6g in just 1oz, as well as other nutrients such as Vitamin B12, niacin, and selenium. Omega-3 fatty acids provide anti-inflammatory properties and reduce the chances of heart disease, dementia, and depression. 
5. Jerky Strips—These are meat strips that have been reduced in fat and dried. Per oz, they have 9g of proteins. Jerky is often made of beef, salmon, turkey, and chicken. Avoid buying from stores, as they are rich in artificial sugars and ingredients. It’s recommended to make your jerky at home.

6. Egg-Full—Many dishes made from eggs fulfill the protein deficiency. One such dish is egg muffins. Egg muffins are made out of whisked eggs, chopped vegetables, and cheese. Bits of bacon, sausage, or ham can be added to make them healthier. Each muffin then serves up to 5-9 g of protein.

7. Turkey With Apple Slices- Apples and turkey make a unique savory-sweet dish, an apple with its skin provides 1g of protein, and adding turkey increases protein content to 12g. Apple is also rich in fiber so this combination makes it a high-fiber snack as well.

8. Canned Sardines—These small Pacific fish contain 8g of proteins and other important nutrients, such as calcium. Enjoy them with crackers or straight from a can; they are one of the most convenient snacks.
9. Bitty Bites Of Egg Whites—Egg white bites are good snacks that are easy to make and store in the fridge. Three eggs can give 11g of protein. To increase protein intake, you may add cheese or veggies.
10.  Shrimp Prawn Salad-  cooked shrimp prawn salad gives 24g of proteins in 100g of servings, they are also rich in vitamins A & E, and phosphorous, and they are also high in iron which helps in the development of red blood cells.

Plant-Based Source

1. Chia Pudding- A healthy delicious meal- Chia pudding has gained popularity as a snack in recent years. It has 4g of protein in 1oz, they are also enriched in phosphorous, manganese, and calcium. Chia seeds snack also helps in reducing cardiovascular diseases due to their omega-3 fatty acids presence. To enrich it with protein prepare chia pudding with cow’s milk or soy milk which adds up to 7-8g of protein. 
2. Chickpeas-  looking for a high-fiber snack, this plant-based protein can do wonders. Roasting chickpeas in olive oils and some herbs, around 100 g of chickpeas gives 7g of protein and 6g of fiber. Not only do they have minerals and vitamins, but they are also high in iron, folate, copper, magnesium, phosphorus, and manganese. This superfood item reduces heart diseases, even type 2 diabetes, as well as some cancers.
3. Protein Bars-  there’s the availability of protein bars in the market which are advertised as a big source of protein, however, these ready-made protein bars have added sugars and also sweeteners. A homemade protein bar made up of dried seeds, fruits optional protein powder will be more beneficial providing up to 9g of protein for consumption.
4. Cottage Cheese-  Cottage cheese is also one of the tasty sources of protein, which can be used in many recipes and is a fulfilling snack in itself. 113 grams of cottage cheese serving has 14g of protein. This cheese has other good sources of nutrients like selenium, calcium, vitamin B12, phosphorous, and riboflavin.
5. Cheese Slice- there’s so much misconception about cheese, however, there’s a catch this item is incredibly healthy and fulfilling. Being an excellent source of calcium, selenium, and phosphorous. Cheese especially cheddar cheese is rich in protein it gives 7g of protein, which will make you feel less hungry. Even during weight loss, you can include cheese as it will decrease the urge to take more calories. It’s appropriate to eat 1-2oz of cheese.

6. Tofu-  when soybeans are grounded, cooked and they have been pressed they produce a solid curd-like texture, when refrigerated it’s a block of tofu that is rich in protein, 3oz of tofu gives 9g of protein. Tossing tofu cubes in dressings or baking these cubes makes delicious go-to snacks.
7. Roasted Almonds-  looking for a healthy snack for weight loss? Toss some handfuls of almonds to fulfill your protein intake, an ounce of almonds has 6g of protein as well as other nutrients like riboflavin, Vitamin E and healthy fats. Even though almonds are healthy, however, they are also rich in calories so stick to a handful of almonds only which is approximately 20 to 22 almonds.

8. Greek Yogurt With Veggies- greek yogurt has more protein than regular yogurt, it amounts to around 16g of protein in 5.3 oz of serving. Adding veggies enhances taste and makes this the best snack, also you get different nutrients like minerals and vitamins.
9. Mix Of Trail-   grab your favourite nuts, dried fruits, and seeds and make your protein powerhouse of a snack about (5 to 10 g), which is enriched with minerals and vitamins and also rich in fibre. However, be careful of the proportions, as nuts are rich in calories, too.

10. Basil, Feta, Tomato, White-Bean Salad-  toss tomatoes, cherry, and freshly picked basil dress it with olive oil and herbs, lemon juice, and seasonings, let it refrigerate for a few hours, and enjoy with crumbled feta with white beans. This whole snack will give 11.2g  of protein.
11. Pumpkin Seeds—Roasted pumpkin seeds can be enjoyed with both sweet and savory seasonings, so experiment with these high-protein seeds, which have a significant 9g  of protein in 2oz of serving.
12. Nut Butter-  who doesn’t love a tbsp of peanut butter, everyone does! Nut butters are a quick source of protein intake,  scoop your favorite butter whether peanut or almond, and enjoy 9g of protein, as well as vitamins, phosphorous, healthy fats, and trace minerals. however, be mindful of the consumption as it is calorie-dense item.
13. Edamame-   immature green soybeans, that are enriched with protein, calcium, iron, vitamin C, and fiber. Enjoy it either cold or hot these have around 9g of protein, and 4g of fibers. You can make it more flavourful by adding some seasonings on top of shells, garlic, salt, or paprika.
14. Peanut Butter With Apple-  peanut butter and apple have a good taste together, they are nutrient-rich snacks, high fiber, and high protein snacks which have many health benefits. Peanut butter consumption has shown an increase in HDL(good cholesterol) and prevented LDL(bad) cholesterol. However, it is advised to eat peanut butter in moderation due to its high-calorie content. An apple and 2 tbsp of peanut butter gives 9g of peanut butter.
15. Oatmeal is a low-carb snack and also high in fiber. It is the easiest and most nutritious snack. Although oats are not high in protein (about 1 cup of oats gives 3g of protein), you can prepare them with cow milk, protein powder, soy milk, or Greek yoghurt to make them a high-protein snack. Oatmeal can be frozen and used multiple times as snacks; with additional ingredients, it can spike the protein content up to 37g.
16. Peanut Butter With Celery Sticks-  as same as peanut butter with apple, celery, and peanut butter makes a good combo, as celery adds sweetness to the taste palate, 2 tbsp. Peanut butter gives 9g of protein.
17. Protein Shakes—Protein shakes are made with soy milk, protein powder, and collagen peptides. Just remember to avoid additional sweeteners. They provide a significant amount of protein to the body, which can be increased using nuts, Greek yoghurt, and peanut butter to enhance the flavour of the shake.
18. Soy Milk- A glass of soy milk is healthier than cow’s milk, it fulfills your stomach and satisfies your craving. If whole-grain cereal is added it converts into an in-between meal snack.
19. Pistachios-  These nuts also make the best source of protein, it has more protein than cashews, walnuts, etc.. Did you know that 1oz of pistachios has 6g of protein?
20. Margherita Pizza—Want a tasty and healthy source of protein? What’s better than a pizza? Slice tomatoes, fresh basil leaves, and an ounce of part-skim mozzarella cheese. Put these together on a whole wheat flatbread, and enjoy 12g  of protein and 8g of fiber.

Summing Up

We now know how necessary it is to incorporate protein into our diets, from managing weight to building muscle mass and strengthening bones. These 30 delicious snacks are rich in protein and the best snacks for high-fiber intake. Protein is sourced from both animals and plants, so these snacks are for everyone’s preference.

So it’s best if we drop all those artificial sugar snacks and shift towards healthy snacking with high-protein snacks.

FAQ’s

Q1. how can I get 20g of protein?

Ans. You can get 20g of protein into your diet by having a trail mix or adding the most enriched source of protein, such as seeds, nuts, Greek yoghurt, and cottage cheese.

Q2. how do I get daily protein?

Ans. Start your morning with hard-boiled eggs and Greek yogurt, or turkey roll-us, bacon include them in your breakfast this way you can intake protein daily.

Q3. Are oats high in protein?

Ans. Oats aren’t high in protein but they are very rich in fiber, if you eat oats with soy milk, seeds, and dried fruits you can increase its protein content.

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