8 TASTY, HIGH-PROTEIN SNACKS

Healthy Snacks That Boost Your Protein Intake. When you're hungry choosing high-protein snacks is a great idea. Protein helps you to feel full and satisfied after eating.1 This benefit can be helpful for anyone who is trying to manage hunger, but it can be beneficial if you're trying to reach or maintain a healthy weight.


Hard-Boiled Egg

Make a batch of hard-boiled eggs and keep them in the refrigerator for a quick, gluten-free, grab-and-go snack. Each large egg provides 6 grams of protein, 5 grams of fat, and less than a gram of carbohydrate. Egg whites offer 4–5 grams of protein and almost no fat. The yolk provides about 2.7 grams of protein and different types of fat, including healthy mono- and polyunsaturated fats.3 Not a fan of the yolk? Scoop it out and add a dollop of hummus, increasing your fiber intake.


Cottage Cheese With Blueberries and Muesli

You'll have plenty of options to choose from when you buy cottage cheese. A 3.5 ounce serving of 2% low-fat cottage cheese provides 11 grams of protein, 84 calories, 2.3 grams of fat, and 4.3 grams of carbohydrate.6 Curd size does not change the nutritional benefits of this food, so choose the curd that you enjoy most. If you prefer, top ½ cup of cottage cheese with ½ cup of blueberries and 2 tablespoons of muesli to get 14 grams of protein. Note that this snack is not dairy-free, and most muesli contains gluten grains and nuts (although you can find gluten-free and nut-free brands).


Chia Pudding

Chia seeds are full of fibre, protein, and healthy omega-3 fatty acids. One ounce of chia seeds provides 4.7 grams of protein, 138 calories, 8.7 grams of fat, and 12 grams of carbohydrate. Chia seeds swell when soaked in liquid, making a ‘pudding’ that you can adjust according to your taste preferences. Consider making Peanut Butter Cup Chia Pudding for a delicious high-protein morning snack that is egg-free. It may also be nut-free and gluten-free, but check package labels to be sure.


Strawberry Protein Smoothie

A smoothie is an easy choice when you're in a hurry. Some pre-packaged smoothies can be a healthy, convenient snack with protein, but be careful to check the Nutrition Facts label before you buy. Some bottled protein shakes are made with fruit juices to boost sweetness. The result is that you get added sugar without fiber and less protein.


Tuna Salad

Fresh, canned, or water-packed tuna is a great source of protein and there are so many ways to prepare and eat it. A whole can (165g) of tuna provides 42 grams of protein, 191 calories, 1.4 grams of fat, and 0 grams of carbohydrate. But you don't have to eat the whole can at once if you are just looking for a snack. Use a tuna salad recipe with ingredients like Greek yogurt and celery and enjoy it alone, on crackers, or in a wrap.


Mixed Nuts

Plain or roasted nuts are delicious, crunchy, and easy to eat,15 making them a perfect high-protein snack. Have a generous handful (about ¼ cup) to get 6 grams of protein. Almonds may be one of the most popular nuts, but you also can choose pecans, macadamia nuts, or even Brazil nuts. All have plenty of protein. They're also dairy-free and gluten-free if you choose gluten-free nuts.


Chilled Shrimp

Cooked, chilled shrimp is a great high-protein snack to grab when you need something light but meaty. A single 3-ounce (85 gram) serving of shrimp provides about 20.4 grams of protein, 84 calories, 0.2 grams of fat, and 0.2 grams of protein. The number of shrimp in a single serving will vary depending on the size and the type of shrimp you buy. Shrimp is also a great source of energising vitamin B12, and brain-boosting choline along with zinc, iron, and selenium.


Peanuts and Semi-Sweet Chocolate Chips

A handful of savoury peanuts can be a satisfying protein-rich snack. One ounce (approximately 28 peanuts) provides 7.3 grams of protein, 161 calories, 14 grams of fat, and 4.6 grams of carbs. Mixing ¼ cup of peanuts with 2 tablespoons of chocolate chips, you'll consume 9 grams of protein. Enjoy Life semi-sweet mini chips are gluten-free and also are free of other major allergens, including dairy. However, remember that peanut allergy is one of the most common allergies in the U.S.

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