Snacks play an important role in our nutrition...
They help fill gaps in nutrition goals and keep us satiatied between meals so we don't end up "hangry" or with low blood sugar. Here are some background on snacks.
Snacks are smaller than meals and are based on your hunger level in the moment.
Some snacks need to be eaten fresh, while others are more self-stable. It's wise to have both types on hand for different occasions.
Snacks that include protein will satiate hunger between meals. Each snack idea in this guide provides close to 10 g protein per serving.
Snacks should be tasty! An unsatisfying snack will often lead to more, mindless snacking.
With these thoughts in mind, let's dive into some snack ideas!
Roasted chickpeas
Protein: 9 grams per serving
Recommended brands: Biena Snacks or Saffron Road
Italian snacking beans with almonds
Protein: 9 grams per serving
Recommended brand: Brami
Protein shakes
Protein: 20 grams, depends on the brand
Low sugar protein bar
Protein: 10-20 grams
Fruits and nuts
Protein: 7-10 grams
Pair 1 cup or 1 piece of fruit with 1/8-1/4 cup nuts (e.g. peanuts, almonds, pistachios)
Yogurt with fruit
Protein: 12 grams
Recommended brands: Chobani Less Sugar, Oikos Triple Zero, Two Good
Power toast
Protein: 10 grams
Pair a slice of whole grain toast with hummus and hemp seeds or peanut butter.
Veggies with yogurt dip
Protein: 12 grams
Choose an unsweetened greek yogurt or substitute silken tofu for your dip.
Protein: 7-10 grams
Energy bites
Protein: 9 grams per serving
Tofu quiche
Protein: 12 grams
Chickpea salad with whole grain crackers
Protein: 10 grams
Give some of these a try and send us your favorite high-protein snacks!
Snacks to power you through your day