Dietary protein isn’t just important for body builders and Paleo diet devotees. “Consuming just carbohydrates, like pretzels or fruit, raises the blood sugar level and then drops it, leaving you hungry again quickly. But high-protein snacks keep your energy levels more balanced and tame your appetite between meals,” says Christina Strudwick, RD, sports dietitian for Ben Hogan Sports Medicine in Keller, Texas. Aim for five to 10 grams of protein per snack (at about 150 calories) for optimal fuel and muscle recovery, suggests Dawn Jackson Blatner, RD, a FITNESS advisory board member and author of The Flexitarian Diet. When you’re bored by eggs and oh-so-over store-bought bars, try these creative high-protein snacks.
High-Protein Snacks: Paleo Protein Brookies
Following a Paleo diet? Fit Foodie Finds’ brownie and cookie hybrid allows you to eat dessert while fulfilling all of your nutritional needs at snack time. Let the prehistoric rejoicing begin! 184 calories, 7 grams of protein
High-Protein Snacks: Spicy Roasted Chickpeas
A sprinkle of lemon juice helps the paprika, garlic powder, cumin, and curry adhere to Simple Vegan Blog’s garbanzo beans. (Psst…these would also be killer tossed in a salad in place of croutons or on a fancy hors with cheeses, and crudites.)
192 calories, 10 grams of protein
- 1 can chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
- 1 tablespoon olive oil
- 1/4 teaspoon cumin
- 1/8 teaspoon cayenne pepper
- salt and pepper, to taste
High-Protein Snacks: Low-Fat Vanilla Bean Frozen Yogurt
- 1 1/2 cups plain whole-milk yogurt (I used Dannon All-Natural)
- 1/2 cups plain fat free Greek yogurt, I used Chobani.
- 1 vanilla bean.
- 1/2 cup sugar.
- 3 tbsp honey.
- fresh fruit to top (extra points) use kiwi, blueberries, strawberries.
High-Protein Snacks: Clean Blueberry Protein Muffins
These Blueberry Protein Muffins are a great low calorie, gluten free, protein packed breakfast to help kick start your metabolism.
Ingredients
- 1 cup oatmeal flour (quick oats ground in food processor)
- 1/4 cup almond flour
- 3 egg whites
- 1/2 cup Greek Yogurt
- 1 cup unsweetened applesauce
- 2 tablespoon honey
- 1 teaspoon vanilla extract
- 1 medium banana, peeled and mashed
- 3 scoops Vanilla Whey Protein Powder
- 1 teaspoon cinnamon
- 1 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon orange zest or lemon zest
- 1 cup fresh organic blueberries or frozen blueberries