High Protein Snack Ideas

• Posted on 28 February 2024
• By Katy Burkhartzmeyer
• 0

The daily amount of protein one needs can vary depending on factors like age, gender, weight, activity level, and overall health. As a general guideline, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, athletes or individuals engaged in intense physical activity may require more protein. Many of us are guilty of reaching for highly processed and low nutrient dense options when considering a snack. Here I will discuss some delicious, high protein snacks that will help keep you satiated between meals as well as reach those daily recommended protein intake goals. 

Greek Yogurt 

Greek Yogurt is an ideal healthy and high protein snack, with 20 g of protein per 200-g serving. It has been shown to be more filling than yogurts with lower protein content. Topping your greek yogurt with some berries, granola and honey for sweetener makes for a great parfait. Also consider using greek yogurt for a base in your dips and sauces is a great way to sneak some extra grams of protein into your diet

Energy Balls

Energy balls are a delicious snack made by combining a variety of ingredients, such as peanut butter, oats, and seeds, protein powder and then rolling them into balls.The best part about energy bites is that they don’t require baking. You can make a batch ahead of time so you have a snack available when you need to grab one and go. 

Tuna salad and crackers 

Tuna is loaded with protein and makes a very healthy and convenient snack. A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling. Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids. To make, just combine tuna, greek yogurt or mayo, onions, celery, cilantro and seasonings to taste. 

Jerky 

Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.

It’s very high in protein- for example, beef jerky contains an impressive 9 grams (g) of protein per ounce (28 g)

Trail mix

Trail mix is a combination of dried fruit and nuts and also sometimes includes chocolate and grains. It’s a good source of protein, providing 8 g in a 2-ounce (oz) serving.

You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews 

Protein smoothie 

Combining your favorite protein powder in a blender with some frozen fruit, greek yogurt, chia seeds and flax seeds are a great and delicious source of protein but also omega-3 fatty acids and fiber as well. The best part about smoothies is that they are very customizable depending on what you have on hand.

Eggs with cottage cheese 

Adding cottage cheese to your scrambled eggs is a great way to sneak some extra protein as well as adds great flavor. Serve on a piece of toast or great on its own as well!

Edamame

Unlike most plant proteins, edamame provides all the essential amino acids your body needs. Edamame is a great source of protein containing 17g of protein per cup. Super quick and easy to make as well only requiring edamame and a sprinkle of salt.