PureWow editors select each report that appears on this site and companies may receive compensation through affiliate links within the stories. You can learn more about this process here. Yahoo Inc. You may earn commission or income from certain articles linked below.
Read the original article on Purewow.
There are several campsites that can be used as snack areas. Some of them are delicious (looking at you, candy jar), while others are more nutritious, like a handful of raw almonds to stave off a mid-afternoon energy slump. The perfect snack situation? A balance of saturated fiber and protein, healthy fats and carbohydrates for energy. Better yet, top it off with a big serving of protein: this nutrient is important to fill you up between meals, and that's the point of snacks. Here they are, 27 heather protein snacks to keep your hunger at bay...until lunch. We're talking oatmeal, roasted chickpeas, canned fish, and everything in between.
(Note: All nutrition information comes from edamame.)
23 Low Carb Snack Ideas You Can Make at Home
How much protein should adults eat per day?
According to Harvard Medical School, the average adult needs 53 grams of protein per day. In particular, each person should eat 7 grams for 20 kg of body weight. The USDA Dietary Guidelines also recommend eating a variety of lean proteins, such as poultry and meat, seafood, legumes, nuts, and seeds, to meet your ADA. In addition to keeping you full between meals, it helps produce enzymes that catalyze many chemical reactions in your body and oxygenates the hemoglobin in your blood, says Harvard's T. Chan School of Public Health.
1. Hummus
Goal
Hummus is high in protein—about three grams per two-tablespoon serving—so eat it. And not just any protein. Chickpeas are rich in lysine and tahini is rich in the amino acid methionine. Individually, these foods are incomplete proteins, but when combined into hummus, they provide longer-lasting complete protein. Our popular brand is Sabra, but hummus can easily be made at home in a food processor or blender. (Hot tip: Start with spicy avocado hummus and go up as you go.)
2. Cheese and crackers
Good news: Cheese is a great afternoon tea snack if you're looking for protein. A 1-ounce slice of cheddar cheese provides 6 grams and 20 percent of the daily recommended amount of calcium. To keep your cheese board nutritious, choose whole-grain crackers and try not to eat them all yourself (try!). May we suggest adding mulled wine?
3 eggs
Goal
Wait, didn't you put a boiled egg in your bag to eat on your morning commute? Just us? Eggs are a great way to get lots of protein in a portable package, so you might want to jump on the bandwagon. A large egg contains 6 grams of protein and about 70 calories, so you can eat a lot without overdoing it. We love eight-minute eggs, still crispy but not scrambled, and topped with all the bagel spices.
4. Popcorn
Movie theater popcorn has a bad reputation, but only because it contains oil, salt and artificial ingredients. But popcorn itself is a healthy snack option: A three-cup serving contains 120 calories and 2 grams of protein. Sprinkle with your choice of seasonings like cayenne pepper, garlic powder, hot sauce, or hot honey (trust me, try it). We won't tell you if you want to add butter.
5. Energy bite
Kotter crisis
Call them energy bars or protein balls—both are equally delicious and good for you. Typically mixed with nuts, seeds, peanut butter, oats, and protein powder, these no-bake treats are easy to make and make great freezer snacks. Want to try working out at home? This no-bake recipe for Chocolate Pistachio Protein Balls from Cotter Crunch is a great place to start.
6. Homemade granola
Oats are an excellent source of protein: 13 grams per half cup. However, we avoid eating dry oat flakes from a tin and instead make them into muesli. This Cocoa Peanut Butter Granola recipe has the added benefit of peanut butter and contains 9 grams of protein per serving. We know what we're having for lunch tomorrow.
7. Greek yogurt
Goal
Fun fact: Greek yogurt contains more protein and less sugar per serving than regular yogurt, even though it's made with the same ingredients. This is because the liquid drains away, leaving a protein-rich (and very creamy) snack. According to a University of Missouri study, this is a more filling snack than plain yogurt.
One cup of 2 percent Greek yogurt contains 250 calories and 21 grams of protein per serving, not to mention 19 percent of the recommended daily calcium intake. You will always find a container of Fage Greek Yogurt 2% in our refrigerator. Top with fresh berries, nuts or seeds for extra flavor (or top with apple slices and honey for dipping).
8. Edamame
Photo: Liz Andrew/Styling: Erin McDowell
Edamame is completely raw soybeans, and soybeans are the main protein. One cup of cooked edamame provides 13 grams of protein, making it an easy and satisfying energy boost. Buy freeze-dried edamame for a convenient on-the-go option, or stock the freezer with a few bags of frozen edamame for steaming, grilling, and grilling. Please leave out the soy sauce.
9. Roasted beans
Of course, you can eat chickpeas straight from the can...or roast them in olive oil, salt, and pepper for a delicious, crunchy protein-packed snack. Chickpeas contain 21 grams of protein per 100 grams and you probably already have a jar of them in your garden. To cook them, wash, dry, and clean a can of onion, then add olive oil, salt, pepper, and any seasonings, then roast in a 375°F oven until golden brown and crisp. Voila, snack time.
10. Peanut butter
Goal
No, peanut butter is definitely not just for sandwiches. A spoonful of peanut butter is one option when we want to eat quickly . "The fat and fiber in nuts keep you feeling full," says Dr. Felicia Stoller, DCN, registered dietitian, nutritionist and exercise physiologist. Whether it's the natural version, the crunchy version, or our personal favorite, Creamy Jif, peanut butter contains 7 grams of protein per two tablespoons. Pair it with whole-grain crackers, apple slices or bananas for a carb boost, or add a spoonful for a smooth treat. Keep a jar on your counter or pantry (or both) so you always have snacks on hand.
11. Cottage cheese
No, this is not just a diet food. There's a lot of protein in cottage cheese, people! It's also delicious with some fresh black pepper or fresh fruit. Depending on the brand, a half cup of cottage cheese contains 12 grams of protein and only 110 calories. Don't knock it until you try it.
12. Canned tuna
Goal
Don't skip the canned tuna for lunch. It's also a quick and filling meal with 16 grams of protein per 3-ounce serving. And you don't have to eat it straight from the can. Spread with mustard or mayo, add freshly ground black pepper and use as a topping for crackers or toast.
13. Canned fish
If you don't have a can of sardines in your pantry, now is the time to stock up. Sardines, anchovies, as well as canned fish and other seafood are excellent sources of protein, with about 20 grams per 3-ounce serving. They are also rich in omega-3 and omega-6 fatty acids, vitamins D and B12, iron and iodine, according to the USDA. Not sold yet? They are delicious with crackers and breads, sprinkled with olive oil, or sprinkled with hot sauce. Buy a can of Matisse sardines and thank me later.
14. Nuts
Goal
In general, nuts are a good source of protein, but almonds are the main source of protein at 6 grams per serving. And when you add in the fiber content (4 grams per serving) and healthy fats, you have a recipe for a high-protein snack that's filling and heart-healthy, says the Mayo Clinic. Fortunately, there are many varieties in the supermarket, from raw to wasabi, but we usually stick to the classics with light spices. (What can we say? We're innocent.) The only caveat? Almonds (and all nuts) are very high in calories, so watch your portions. By the way, "a handful" means about 20 almonds.
15. The cheese is spread
This childhood favorite is a smart snack when you need protein on the go. One stick of cheese contains only 6 grams of protein and 1 gram of carbohydrates, making it a great choice for those on a ketogenic diet. Any brand and flavor will work, but we prefer original mozzarella.
16. Peanut Butter Cookies
Goal
It doesn't hurt to have a few packages of peanut butter crackers on your desk for busy nights, especially considering they contain about 4 grams of protein per serving. Better yet, make your own with whole-grain crackers and tried-and-true peanut butter. You have one of these, right?
17. Trail mix
Imagine trail mix with all the benefits of nuts and some fun additions like dried fruit, coconut flakes and if you're lucky, chocolate. You can prepare it yourself at home or buy it at the supermarket. However, for the most filling snack, try choosing a mix that contains 8 grams of protein per serving. (We'd be lying if we said Target's Monster Trail Mix wasn't our favorite, but it does contain 17 grams of sugar per serving—yes, yes.) The perfect trail mix is high in nuts and low in peanut butter chips. .
18. Fruit and nut bars
Goal
If granola and trail mix are good, this is it. Fruit and nut bars make a great snack and most contain 6 grams of protein per bar. We love KIND bars because they're low in sugar (only 5 grams per bar) and come in a variety of flavors like dark chocolate, sea salt, and blueberry vanilla.
19. Turkey roll
If you have lunch meat in the fridge, put it to good use and whip up a quick turkey sandwich. It's more art than science, and you can fill it with whatever you want (cheese, veggies, more cheese). One ounce of turkey contains 6 grams of protein. Go to the city.
20. Wheat
Photo: Liz Andrew/Styling: Erin McDowell
Are you surprised that oatmeal contains enough protein? Despite being a grain, one cup of cooked oats contains 6 grams of protein (and only 150 calories), making them a healthy snack that sticks to your ribs. For extra protein, top with nuts, seeds, or peanut butter. Our Peanut Butter Banana Overnight Oats recipe makes breakfast convenient and snacks even tastier.
21. Chicken salad
We give you full permission to turn lunch boxes into snacks. why? Because it is protein. Our Greek Yogurt Chicken Salad recipe contains seven grams of protein and 113 calories per serving. It's simple but filling and just what we need after dinner, like dinner.
22. Cheese snack
Amazon
What is a cheese snack ? Good question. There are many types of food made from dry cheese on the market, such as crackers and cheese. An example? Wisps Cheddar Cheese Chips, which provide 9 grams of protein per serving and contain just one ingredient, cheddar cheese.
23. Itching
Here's what travelers and hikers should eat: Jerky is a healthy, protein-packed snack, especially since it's made from meat (or fish or mushrooms, if you prefer). One serving of beef jerky contains 9 grams of protein. If you choose store-bought beef or turkey, look for minimally processed options. Or if you have a dehydrator, do it yourself.
24. Peanut butter
Goal
If you want the protein in peanut butter but are allergic to nuts (or just don't like the taste), many other peanut butters offer the same nutritional content and versatility without the nuts. The best part is that many peanut oils are minimally processed and contain no secret ingredients. For example, Justin's Almond Butter is made with only dry roasted almonds and oil and contains 6 grams of protein per 32 grams of protein. Almond butter and jelly sandwich anyone?
25. Protein bars
With a name like Protein Bar, it's safe to say that this bar is... high in protein. However, not all protein bars are reliable because some of them contain a lot of sugar. The healthiest and most filling options are at least 8 grams of protein, no more than 14 grams of sugar, and no more than 3 grams of fiber. Eligible bars include RXBAR, Simply Protein and Think! High protein bars.
26. Pumpkin seeds
Goal
With 9 grams of protein and 2 grams of fiber per serving, baked pepitas keep you fueled between meals. According to the American Sleep Association, they're a good source of the sleep-promoting mineral magnesium and the amino acid tryptophan, so you can use them as a "sweetener." They're also packed with zinc, super crispy and easy to bake at home.
27. Chia Pudding
Chia pudding is not only popular as a unique and affordable snack, but it also contains heart-healthy fats. According to Healthline , chia seeds contain calcium, phosphorus, manganese and omega-3 fatty acids. It can be made vegan if you don't use milk. However, please note that the use of dairy products increases the protein content. (Try our three-ingredient dairy-free recipe with honey and fruit.)
21 protein-packed smoothies that will keep you full until lunch