Many protein sources also contain other good-for-you nutrients, such as healthy fats in nut butters, fiber in hummus or calcium in dairy,” says Hall. It’s an all-around nutrient star: muscle builder, metabolism booster and appetite stabilizer. To make it as easy as possible to fit high-protein snacks into your day, here are 10 portable options with at least eight grams of protein and fewer than four ingredients.
1. Chocolate-Peanut Popcorn Sweet and salty, this snack may taste like dessert, but it has almost a quarter of your daily fiber requirement (a nutrient most people don’t get enough of), healthy fats and protein. Unlike the movie-theater candy version, Nestle Goobers and buttery popcorn, you get the flavor and benefits without all the sugar and saturated fat. This snack offers 286 calories and 10 grams of protein
2. Triple-Berry Smoothie Pour this satisfying smoothie into a travel cup and hit the road. Frozen fruit is picked at the peak of ripeness before any of the nutrients start to break down, so it may be healthier than out-of-season berries flown in from another country. In addition to disease-fighting antioxidants, this smoothie also has healthy fats, protein and fiber to “help ward off hunger pangs in between meals,” according to McKenzie Hall, RD. This smoothie clocks in at 332 calories and 12 grams of protein.
3. Fruit, Seeds and Cheese While a small serving of cheese may look unassuming, it packs six grams of protein and 15 percent of your daily value of disease-fighting vitamin C. This snack also takes a while to eat and feels satisfying, but doesn’t have many calories. It’s the opposite of a high-calorie iced coffee, which goes down fast and leaves you hungry. This snack combo provides 182 calories and nine grams of protein.
4. No-Bake Protein Bars Carbohydrates and protein are the perfect post-workout mix. Many people hate the taste of protein shakes, so Arman Liew, the healthy-living blogger behind TheBigMansWorld.com, developed a no-bake bar that sneaks protein powder into the batter. “The key is using a good protein powder you enjoy on its own,” says Liew. “I find that a plant-based or casein protein powder works best, and you can never go wrong with adding some nuts or peanut butter for a dose of healthy fats!” he adds. This tasty snack bar contains 106 calories and 13 grams of protein.
5. Hemp Hearts & Coconut Bar This bite-size snack contains hemp hearts, a plant-based protein that’s packed with omega-3 fatty acids (which are linked to the prevention of heart disease and stroke), omega-6 fatty acids (which help lower “bad” LDL cholesterol) and fiber. In fact, “hemp hearts have more protein and omegas and fewer carbohydrates than the same serving of chia or flax,” says Kathy Siegel, M.S., RDN, nutrition consultant for Manitoba Harvest. Enjoy this snack bar for 231 calories and eight grams of protein.
2. Triple-Berry Smoothie Pour this satisfying smoothie into a travel cup and hit the road. Frozen fruit is picked at the peak of ripeness before any of the nutrients start to break down, so it may be healthier than out-of-season berries flown in from another country. In addition to disease-fighting antioxidants, this smoothie also has healthy fats, protein and fiber to “help ward off hunger pangs in between meals,” according to McKenzie Hall, RD. This smoothie clocks in at 332 calories and 12 grams of protein.
3. Fruit, Seeds and Cheese While a small serving of cheese may look unassuming, it packs six grams of protein and 15 percent of your daily value of disease-fighting vitamin C. This snack also takes a while to eat and feels satisfying, but doesn’t have many calories. It’s the opposite of a high-calorie iced coffee, which goes down fast and leaves you hungry. This snack combo provides 182 calories and nine grams of protein.
4. No-Bake Protein Bars Carbohydrates and protein are the perfect post-workout mix. Many people hate the taste of protein shakes, so Arman Liew, the healthy-living blogger behind TheBigMansWorld.com, developed a no-bake bar that sneaks protein powder into the batter. “The key is using a good protein powder you enjoy on its own,” says Liew. “I find that a plant-based or casein protein powder works best, and you can never go wrong with adding some nuts or peanut butter for a dose of healthy fats!” he adds. This tasty snack bar contains 106 calories and 13 grams of protein.
5. Hemp Hearts & Coconut Bar This bite-size snack contains hemp hearts, a plant-based protein that’s packed with omega-3 fatty acids (which are linked to the prevention of heart disease and stroke), omega-6 fatty acids (which help lower “bad” LDL cholesterol) and fiber. In fact, “hemp hearts have more protein and omegas and fewer carbohydrates than the same serving of chia or flax,” says Kathy Siegel, M.S., RDN, nutrition consultant for Manitoba Harvest. Enjoy this snack bar for 231 calories and eight grams of protein.
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