High-Protein Snacks That Are Healthy And Portable, According To Dietitians

High-Protein Snacks That Are Healthy And Portable, According To Dietitians

In our fast-paced lives, finding healthy and portable snacks that keep us energized and full is crucial. High-protein snacks are particularly beneficial as they help maintain muscle mass, keep hunger at bay, and provide a steady release of energy. According to dietitians, there are several tasty and nutritious options that are easy to prepare and perfect for on-the-go snacking. Here are some high-protein snacks that you can enjoy anytime, anywhere.

Blood Orange and Coconut Chia Pudding

Combine chia seeds with coconut milk and fresh blood orange juice for a citrusy snack rich in fiber, antioxidants, and vitamin C. This vegan-friendly snack is a powerhouse of nutrition.

Ingredients and Preparation To make this pudding, mix 2 tablespoons of chia seeds with 1 cup of coconut milk and the juice of one blood orange. Let it sit for at least 2 hours or overnight. The chia seeds will swell and create a thick, pudding-like consistency.

Nutritional Benefits Chia seeds are packed with protein, omega-3 fatty acids, and fiber. Combined with the vitamin C from blood oranges and the healthy fats from coconut milk, this snack is both delicious and nourishing.

Deviled Eggs With Pickled Shallots

Swap out mayo for Greek yogurt in these classic deviled eggs to create a protein-packed snack with four grams of protein per serving. Topped with pickled shallots, they offer a tangy twist.

Ingredients and Preparation Hard boil a dozen eggs and cut them in half. Remove the yolks and mix them with 1/2 cup of Greek yogurt, mustard, and spices. Top with pickled shallots for an extra flavor boost.

Nutritional Benefits Greek yogurt increases the protein content while reducing the calories and fat compared to traditional mayonnaise. Eggs provide high-quality protein and essential nutrients like choline.

Lemony Whipped Goat Cheese

Blend creamy goat cheese with lemon zest for a tangy topping on crostini. Each serving contains eight grams of vegetarian protein, making it a nutritious and delicious snack.

Ingredients and Preparation Whip 1 cup of goat cheese with the zest of one lemon and a bit of salt. Spread on whole-grain crostini for a delightful snack.

Nutritional Benefits Goat cheese is a good source of protein and calcium, and the lemon zest adds a refreshing flavor without adding calories.

Spiced Chickpea-Yogurt Dip

Greek yogurt adds creaminess to this fiber-rich dip, which pairs perfectly with fruits and veggies. With less than 50 calories per serving, it’s a guilt-free snack option packed with protein.

Ingredients and Preparation Blend 1 cup of Greek yogurt with 1 cup of cooked chickpeas, cumin, garlic, and lemon juice. Serve with sliced vegetables or whole-grain crackers.

Nutritional Benefits This dip is low in calories but high in protein and fiber, making it a satisfying and healthy choice.

Spinach and Cheese Pita Pizzas

These easy-to-make pizzas feature rich, cheesy toppings and nutrient-dense spinach, offering 12 grams of protein per serving. They’re a satisfying snack that’s ready in just 20 minutes.

Ingredients and Preparation Top whole-wheat pita bread with spinach, mozzarella cheese, and a sprinkle of Italian seasoning. Bake at 400°F for about 10 minutes until the cheese is melted and bubbly.

Nutritional Benefits Whole-wheat pita provides complex carbohydrates, while spinach and cheese add protein, calcium, and iron.

Spinach and Goat Cheese Egg Muffins

Customize these egg muffins with spinach, roasted red peppers, and cheese for a protein-packed snack option. With eight grams of protein per serving, they’re a convenient and nutritious choice.

Ingredients and Preparation Beat 6 eggs and mix in 1 cup of chopped spinach, 1/2 cup of roasted red peppers, and 1/2 cup of goat cheese. Pour into a muffin tin and bake at 350°F for about 20 minutes.

Nutritional Benefits Eggs provide high-quality protein, while spinach and peppers add fiber and antioxidants. Goat cheese contributes to the overall protein and adds a creamy texture.

Yellow Split Pea Dip

Serve this flavorful dip with fresh-cut veggies for a nutritious snack option. With six grams of protein per serving, it’s a satisfying choice that’s low in calories and cholesterol.

Ingredients and Preparation Cook 1 cup of yellow split peas until soft. Blend with garlic, lemon juice, and a pinch of turmeric. Serve with raw vegetables like carrots and bell peppers.

Nutritional Benefits Yellow split peas are a great source of plant-based protein and fiber, making this dip both filling and nutritious.

Nectarine Bruschetta

Top crusty bread with ricotta cheese and sweet stone fruit for a protein-rich snack with nine grams of protein per serving. Drizzle with honey and olive oil for a deliciously indulgent treat.

Ingredients and Preparation Spread 1 tablespoon of ricotta cheese on a slice of toasted whole-grain bread. Top with sliced nectarines, a drizzle of honey, and a bit of olive oil.

Nutritional Benefits Ricotta cheese is high in protein and calcium, and nectarines add vitamins and antioxidants. Whole-grain bread provides complex carbohydrates and fiber.

Broccoli Gruyère Tots

These tater-less tots are loaded with calcium and protein, offering 12 grams of protein per serving. Made with broccoli and Gruyère cheese, they’re a nutritious and flavorful snack option.

Ingredients and Preparation Combine 2 cups of steamed, chopped broccoli with 1 cup of shredded Gruyère cheese, 1/2 cup of bread crumbs, and an egg. Form into tots and bake at 375°F for about 20 minutes.

Nutritional Benefits Broccoli is rich in vitamins and fiber, while Gruyère cheese adds protein and calcium. These tots are a tasty way to sneak more veggies into your diet.

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