If you look at hunger as a problem to be solved, protein is the solution to that problem. However, typically we reach for carbs (even the “healthy ones) and then get confused why we aren’t satisfied! I find that this happens most often in our snacks. As a rule of thumb, I like to see snacks have at least 5g of protein and find that around 200 calories is really satisfying. Here are some of my favorites!
1. Greek Yogurt Parfait
The most important thing about this combo is to opt for the plain Greek yogurt. I know the sweetened ones can be tempting but I would much rather you sweeten it with fresh fruit and/or a couple drips of honey than to rely on the store sweetened versions. I also recommend using at least 2% fat yogurt rather than fat free. Your taste buds will thank me! Combine: 1/2 cup plain Greek yogurt, 2 tbsp of crushed nuts, 1/4 cup of fresh or frozen fruit.
Calories: 185 Protein: 14g
2. Turkey, Hummus & Cheese Roll-ups
These can be a little messier when on the go, but the high protein ingredients and the splash of flavor from the hummus make it really satisfying. Combine: 2 slices of low-sodium Turkey breast, spread 1 tsp of hummus on each slice, place a string cheese on one end of the turkey slice and roll-up!
Calories: 189 Protein: 24g
3. KIND Bars
If you have been following me for a while you know that I am a big fan of the KIND bar. The main reason comes down to the fact that it is a perfect combination of health and pleasure. That means I like the ingredients, I like the amount of protein and fiber, and I like the fact that it actually tastes wonderful! My recommendation is to start with the Nuts & Spices line as they have less than 5g of sugar. The information below is for the Dark Chocolate & Sea Salt flavor.
Calories: 200 Protein: 6g
4. Hummus “Deviled” Eggs
This combination actually came to me in a dream one night. Weird, right? I probably shouldn’t say that on the internet. What I like about it is that it’s really satisfying and a completely different type of snack. I remove the yolks because I prefer having the room for the hummus, however you can certainly keep the yolks in. Just modify it by only using 2 eggs and 1 tbsp of hummus. Yes, even I get a little bored with nuts 😉 Combine: 3 hard boiled eggs sliced in half with the yolks removed and 1 tbsp of roasted red pepper hummus per egg half (6 total).
Calories: 200 Protein: 16g
5. Spicy Oven Toasted Chickpeas
Chickpeas are a great vegan source of protein and they are fairly low in calories so you get a lot of bang for your buck. You can toast them and eat them as-is, or follow this amazing recipe, which adds spices and lime zest for a blast of flavor. Recipe: Spicy Oven Toasted Chickpeas
Calories: 189 Protein: 7g
6. Apple & Almond Butter
The hardest thing about this combo is not eating the entire jar of almond butter! You can even make a warm version of this snack by slicing the apple and baking at 350 for about 15 minutes. Then drizzle the almond butter over the warmed slices. It’s a little messy but I think that you’ll get over it as you are licking the almond butter off of your fingers! Combine: 1 apple with 1 1/2 tbsp almond butter.
7. Oatmeal Cookie Protein Balls
Protein balls are an excellent way to combine high protein ingredients, lots of flavor in a portable snack. I love this recipe from Feasting Not Fasting because it uses ingredients that you will most likely have around the house. Once you make it once, you can play around with different ingredients and find your own perfect combination. If you are watching your sugar, you can also substitute the chocolate chips with cacao nubs. Not quite the same but it will give you a little of that chocolate flavor! The information below is for 2 balls. Recipe: Peanut Butter Oatmeal Cookie Protein Balls
Calories: 188 Protein: 9g
Edamame is usually reserved for the sushi restaurants. However, I love it because it is high protein and it lives in the freezer so you can always have some on hand. It also takes a while to eat so when you are craving both food and something to do with your hands it’s a perfect solution. Combine: 1 cup cooked edamame in pod with 1 pinch sea salt.
Calories: 189 Protein: 17g
9. Trail Mix
Let’s be honest, all these snacks are great but sometimes it’s more of a time issue than anything. This is where trail mix comes in. It not only has great flavor, but you can also eat it quickly and quietly. It’s a perfect solution for a meeting or in between errands. Be careful because it is possible to go overboard. 1/4 of a cup is a serving so you might want to pre-package it! Recipe: Healthy Trail Mix Recipes
Calories: 200 Protein: 6g
10. Goat Cheese & Strawberry Crackers
I love this snack on the weekends. Even though the ingredients are simple and healthy, it somehow feels decadent. I’m pretty sure this is what they eat on The Crown 😉 I use WASA crackers because they are high fiber and they hold the goat cheese and strawberries well, but you could use any type of higher fiber cracker. Combine: 2 WASA Crackers, 1 tbsp of goat cheese, and top with sliced strawberries.
Calories: 192 Protein: 10g
11. Avocado Toast with Hemp Seeds
Hemp seeds are one of my favorite secret protein weapons. It is a great ingredient to sprinkle in a recipe when you want to increase the protein without changing the flavor profile. They have also increased in popularity so you can find them at most grocery stores. Combine: 1 slice of high-fiber bread, 1/8 of avocado and sprinkle with 1 tbsp of hemp seeds.
Calories: 202 Protein: 10g