Snack cravings hitting hard when those energy levels plummet in the middle of the day? Yep, it’s something so many of us battle. But here’s the thing — not all snacking is bad. There are tons of delicious and healthy high protein snack options that you can fuel up on to keep those energy levels high as you power through your day, and we’re sharing five of our favorite picks with you.
Why Protein is Key
First, let’s talk about why protein-rich snacks are key. Protein has been shown to be the most satiating macronutrient, so getting enough in your afternoon snack may actually help you stay more full than if you were to snack on something loaded with carbs.
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.
3 Other Tips For Making Protein-rich Energizing Snacks
#1 Make it Balanced
While we want to make sure that we are adding protein to our snacks, a balance is important here too. Try creating a healthy, energizing snack with protein, healthy fat, and complex carbs — check out the five recipes below for inspiration.
#2 Be Picky With Your Sweetener
Be particular with what kind of sweetener you add to your snacks. Ideally, stay away from as much sugar as you can, and 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.
#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.
5 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
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.
Roll into 12-14 bite-sized rounds, and then roll in additional oats if desired.
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
Add all ingredients, minus the toppings, to a blender, and blend until smooth.
Pour into two mason-style jars and set int the fridge for at least 2 hours.
Before enjoying, top with 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
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.
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 healthy fat as well to make 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
Start by toasting the bread and top with the mashed avocado.
Add the cooked egg and salsa to the toast.
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
Start by adding the cashew butter to each apple slice and sprinkle with the hemp and chia seeds.
Add the raw cacao nibs and drizzle with honey.
Enjoy!
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
- EPIC Bars
- GoMacro Bars
- Hummus & almond flour crackers
One Ingredient High Protein Snack Options
- Hard-boiled eggs
- Unsweetened Greek yogurt
- Edamame
- Nuts
- Seeds
Refuel by Optimizing Your Snack Game
While certainly not all snacks are created equal, these high protein snacks are pretty darn 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.
