Snacks get a bad rap. But, not all snacking is bad! If you’re eating mindfully and reaching for the right foods, snacking can actually be beneficial for curbing cravings and maintaining energy levels throughout the day. And while there are so many delicious and healthy snacks out there, high protein snacks are particularly beneficial. Shown to boost satiety, reduce cravings, and provide sustained energy, protein is an essential macronutrient that will keep you full and fueled.
Ahead, seven high protein snacks that will keep those energy levels high as you power through your day.
Why Protein is Key
First, let’s talk about why protein-rich snacks are key. For starters, protein has been shown to be the most satiating macronutrient. It helps reduce sugar cravings, keeps you fuller for longer, and reduces the likelihood of overeating or reaching for unhealthy snacks.
And if you’re physically active, protein is important for maintaining and building muscle and supporting muscle recovery and growth! Plus, protein-rich snacks can help stabilize blood sugar levels and slow down the digestion and absorption of carbohydrates, leading to a slower release of glucose into the bloodstream. This helps prevent rapid spikes and crashes in blood sugar levels, providing a more steady and sustained release of energy.
3 Other Tips For Making Protein-rich Energizing Snacks
When we choose our snacks, we ideally want to be munching on something that’s made from whole foods, free from refined sugar, and rich in protein to keep us sustained throughout the day and between our meals.
Here are some other considerations to keep in mind:
#1 Make it Balanced
Of course, we want to make sure that we’re adding enough protein to our snacks. But, balancing our plate is important here too. To create a well-balanced snack, opt for whole foods and try to include a mix of macronutrients coming from lean protein, healthy fats, and complex carbs. With this combo, you’re guaranteed to have a healthy, energizing, satiating snack!
Need some recipe inspo? Keep reading for good-for-you recipe ideas.
#2 Be Picky With Your Sweetener
Be particular with the type of sweetener you add to your snacks — it can have a significant impact on your blood sugar levels and overall health!
Ideally, try to limit your overall sugar intake and, as best you can, stay away from refined or processed sugars. Refined sugars and high-glycemic sweeteners (such as white sugar, corn syrup, and maltodextrin) can cause rapid blood sugar spikes, leading to fatigue, and cravings. These sweeteners provide empty calories, meaning they are devoid of nutrients and offer little to no health benefits.
When you do need some added sweetness, opt for natural options like raw honey, pure maple syrup, or even low carb options like monk fruit or stevia. And don’t forget about nature’s sweetener — fruit! Fruits such as berries, dates, and bananas not only provide natural sweetness, but also offer essential vitamins, minerals, and fiber. Try them as a healthy sugar alternative!
RELATED: The Healthiest Low-Sugar Fruits to Add to Your Diet
#3 Make it a Snack Not a Meal
It’s also important to remember that a snack is just that — it shouldn’t be as big as a full meal. We want these high protein snacks to help keep our energy levels high and help us feel satiated between meals, but we also don’t want them to replace a balanced meal either.
7 High Protein Snacks That Are Filling & Energizing
#1 Oatmeal Cookie Energy Bites
No cooking required for these energy bites — all you need is just 7 ingredients and 15 minutes of spare time to whip up this dessert-worthy high protein snack.
Makes: 12-14 bites
Ingredients:
- 1 cup rolled oats + more for rolling
- ¼ cup raw honey
- ½ cup almond butter
- 1 tbsp ground flaxseeds
- 1 tsp ground cinnamon
- 1 tsp pure vanilla extract
- Pinch of sea salt
Directions:
Step #1: Add all the ingredients to a large mixing bowl and stir well to combine. Chill in the fridge for 10 minutes to make the dough easier to roll into bites.
Step #2: Roll into 12-14 bite-sized rounds, and then roll in additional oats if desired.
Step #3: Store in the fridge until ready to enjoy!
#2 Blender Banana Cacao Chia Pudding
Here’s a pudding without all the added sugar. Chia seeds are rich in fiber, plant-based protein, and healthy fat, making this a protein-rich snack we can totally get on board with.
Serves: 2
Ingredients:
- 1 cup unsweetened almond milk
- ¼ cup chia seeds
- 1 tbsp almond butter
- 1 tbsp raw cacao powder
- 1 tsp pure vanilla extract
- 1 tbsp pure maple syrup
- For topping: Sliced banana, raw cacao nibs, nut butter drizzle, Greek yogurt
Directions:
Step #1: Add all ingredients, minus the toppings, to a blender, and blend until smooth.
Step #2: Pour into two mason-style jars and set int the fridge for at least 2 hours.
Step #3: Before enjoying, top with optional toppings of choice, such as sliced banana and raw cacao nibs. Enjoy!
#3 5 Minute Vanilla Bean Froyo
Turns out froyo can be healthy and free from added sugar. Simply toss these ingredients into a blender or food processor and whip into creamy protein-rich decadence!
Serves: 1
Ingredients:
- 1 frozen banana
- ½ cup full-fat unsweetened Greek yogurt (use coconut or almond for a dairy-free version)
- 1 tsp pure vanilla extract
- 1 tbsp raw honey
- For topping: Shredded unsweetened coconut, raw cacao nibs, fresh fruit of choice
Directions:
Step #1: Add all ingredients, minus the toppings, to a blender or food processor, and blend until the mixture turns into a soft-serve ice cream-like consistency.
Step #2: Transfer to a serving bowl and top with desired toppings. Enjoy!
#4 Avocado Egg Toast With Salsa
Here’s an avocado toast recipe with a delicious protein-packed spin. The added egg not only adds protein, but it’s also rich in healthy fats, making this a nourishing and filling snack that can be enjoyed for breakfast too.
Serves: 1
Ingredients:
- 1 piece of gluten-free bread
- ½ avocado, mashed
- 1 egg, cooked to your liking
- 2 tbsp salsa
- Pinch of sea salt
Directions:
Step #1: Start by toasting the bread and top with the mashed avocado.
Step #2: Add the cooked egg and salsa to the toast.
Step #3: Season with sea salt and enjoy.
#5 Chocolate Cashew Apple Slices
This healthy snack tastes like dessert. With only a few ingredients, you can have a delicious protein-rich snack ready to go in just five minutes.
Serves: 1
Ingredients:
- 1 apple, seeded, cored, and cut into slices
- 2 tbsp cashew butter (or sub favorite nut butter of choice)
- 1 tbsp hemp seeds
- 1 tbsp chia seeds
- 1 tbsp raw cacao nibs (or unsweetened dark chocolate chips)
- Drizzle of raw honey
Directions:
Step #1: Start by adding the cashew butter to each apple slice and sprinkle with the hemp and chia seeds.
Step #2: Add the raw cacao nibs and drizzle with honey. Enjoy!
#6 Whipped Cottage Cheese Pudding Cups
Cottage cheese makes for an easy high-protein snack option. These snack cups are packed with protein, low in sugar, and made with 3 ingredients.
Ingredients:
- 1 cup cottage cheese
- 1 tsp vanilla extract
- 2-3 tsp raw honey or maple syrup
Directions:
Step #1: In a high-speed blender or food processor, combine the above ingredients. Blend until smooth and creamy. Taste test, adjusting any ingredients as desired.
Step #2: Once desired taste and consistency is achieved, transfer to a bowl. Cover and place in the fridge to chill and set. Once firm, portion into two servings.
Step #3: Serve with toppings or add-ins of choice, such as fresh berries, a drizzle of honey, or a sprinkle of cinnamon!
#7 Quick & Easy Protein Smoothie
When it comes to quick and easy snacks, smoothies are always a good idea. It’s easy to load them up with protein-rich ingredients, such as Greek yogurt, nut butter, and chia seeds. If desired, you can even add a scoop of protein powder!
Try this berry and almond protein smoothie made with creamy Greek yogurt. Customize as desired, then sip away for all day energy.
Ingredients:
- 1 cup plain or vanilla Greek yogurt, unsweetened
- 1 ripe banana, frozen
- 1 tbsp almond butter or peanut butter
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup (optional, for added sweetness)
- ½ – 1 cup unsweetened oat or almond milk (depending on desired thickness)
- Ice, to blend (optional, for a chilled smoothie)
- Handful spinach, optional
Directions:
Step #1: Add the liquid base to the blender, then add the remaining ingredients. Blend until smooth and creamy, customizing ingredients as desired.
Step #2: Taste test and adjust as needed. Serve and enjoy!
RELATED: 12 Make-Ahead Smoothie Pack Ideas (Perfect For Busy Mornings)
Healthy Store-Bought Protein-Rich Snacks
Need something in a pinch? Here’s a list of some healthy store-bought high-protein options you can grab on the go.
- RX Bars
- Grass-fed EPIC Bars
- GoMacro Bars
- Hummus & almond flour crackers
- Vital Farms pre-cooked pasture-raised hard boiled eggs
- Wonderful Pistachio snack packs
- Single-serve Siggi’s yogurt cups
- Sunbutter on-the-go sunflower butter packs
- REBBL dairy-free protein elixirs
RELATED: The 20 Healthiest Store-Bought Snack Foods
Quick & Simple One-Ingredient High Protein Snack Options
- Hard-boiled eggs
- Unsweetened Greek yogurt
- Cottage cheese
- Edamame
- Raw nuts (such as almonds, walnuts, and pistachios)
- Seeds (such as pumpkin or sunflower seeds)
- Sliced turkey breast
- Roasted chickpeas
Refuel by Optimizing Your Snack Game
While certainly not all snacks are created equal, these high protein snacks are nutritious, filling, and are much better alternatives to other more sugary options. So, if you find that you tend to reach for sugar or caffeine in the middle of the day, give these protein-rich snacks a try instead. They may make a big difference in sustaining your energy levels and keeping you full until your next meal.
