Does it ever seem like your favorite snack just doesn’t fill you up? Do you find yourself crashing from a sugar high between meals? Maybe it’s time to re-evaluate those favorite snacks, and start snacking on protein!
The Benefits Of Snacking On Protein
Unfortunately, many snacks that are easy to choose are full of sugar and empty calories that will leave you feeling less than your best. However, this doesn’t have to be the case. If you use snacks to help tide you over between meals, meet your daily needs, or when you’re too busy to eat a meal, then it becomes more important to find a good, nutritional balance. As it turns out, fueling our snacks with a healthy mix of the three macronutrients (carbohydrates, protein, and fat) can be a sure way to feel our best! The benefits of snacking on protein in particular can really help you maintain your blood sugar, weight, or feel satisfied longer. Also:
- Protein satisfies hunger.
- Protein snacks help avoid a dreaded sugar crash.
- Protein helps build and maintain muscle mass.
- Protein snacks ensure you are getting protein throughout the day.
If you think you’re limited to a boring hard-boiled egg, think again. These 10 delicious, healthy, and easy options have even more protein than a large egg, which contains about 6 grams.
Nut Butter Boat (6.7 Grams Protein)
Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with a serving of any nut butter, topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.
Mini PB&J (7.9 Grams Protein)
Downsize this lunch box favorite to make it perfect for snack time — just make sure you use all-natural peanut (or almond!) butter and jelly to avoid trans fats and extra sugars. Spread 1 slice whole-wheat bread with 1 tablespoon natural peanut butter and 1 teaspoon all-fruit jam.
Chunky Monkey Shake (13.2 Grams Protein)
If protein powder is just not your thing, there are plenty of alternatives for creating a high-protein beverage, including this banana-y pick-me-up bulked up with chocolate milk and peanut butter. Blend 1 medium banana, 1 cup chocolate milk, and 1 tablespoon peanut butter with 1 cup ice until smooth.
Edamame Poppers (18.5 Grams Protein)
The only thing more fun than how much protein you can get from a cup of edamame is getting to eat these little beans out of their bright, green pods. Buy them fresh and steam them, or use precooked frozen edamame and microwave to defrost before chowing down.
Basic Burrito (12.1 Grams Protein)
The bulk of the protein comes from the black beans and cheddar, while a spoonful of salsa adds a small but powerful dose of healthy lycopene. To assemble, pour black beans over cheese, then spoon salsa over beans. Wrap in foil for easy eating. No utensils needed.
Hummus Dippers (10 Grams Protein)
Put 1/2 cup hummus in the bottom of a mason jar, stick in a bunch of vegetable spears (carrots, celery, and snow peas are a great mix), screw on the top, and go.
Greek Yogurt And Granola (20 Grams Protein)
Along with having more protein than regular yogurt, the Greek stuff provides plenty of calcium and probiotics. Just sprinkle 2 tablespoons low-sugar granola over 8 ounces plain Greek yogurt.
Perfect Parfait (10 Grams Protein)
For this one, use a transparent to-go container for the bonus of visual appeal. Alternate layers of a 1/2 cup Greek yogurt with 2 tablespoons fruit (either fresh or frozen and thawed). Then, drizzle honey, and sprinkle 2 tablespoons of any crunchy cereal onto this protein- and probiotic-packed treat.
Protein Bites (10 Grams Protein)
Nut butter acts as the binder as well as the source of most of the protein in these bites, while oats and dark chocolate chips give them their cookie-like quality. Just combine 3 tablespoons chopped rolled oats, 2 tablespoons almond butter, 1 tablespoon dark chocolate chips, and 1/2 tablespoon honey. Wet your hands, roll ’em into bite-size balls, and refrigerate on a sheet of waxed paper for a few minutes.
“Cheesy” Popcorn (19 Grams Protein)
When it’s not doused in artificial flavorings, popcorn can be a healthy snack. Ratchet up its protein content by dusting the kernels with surprisingly delicious nutritional yeast, the vegan, B-vitamin-packed answer to Parmesan cheese. Just coat 3 cups air-popped popcorn with 3 tablespoons nutritional yeast and a sprinkle of salt.
How Much Protein Do I Need?
How much protein you need in a day really depends on several factors including your weight, activity level, and even athletic goals.
The RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight.)
How Often Should I Snack On Protein?
Honestly, how often you snack depends on your daily habits. Some people do better with three solid meals. Others may find they need a snack to help fill in the gaps, especially if they have long intervals between meals. And, there may be times you need a post workout snack to replenish before you have a chance to eat a full meal.
There really isn’t a one size fits all approach to how often you should snack on protein or anything else for that matter. Learning to gain a sense of eating intuitively with your body, noticing how snacking on different food items (including protein) leaves you feeling, and considering your protein needs are a great place to start.
