EASY SNACKS THAT ARE RICH IN PROTEIN
When you’re trying to eat healthy, easy snacks that don’t take a ton of prep time make a big difference. Protein always seems to be one of the hardest parts for a snack. It’s hard to find protein sources of good quality that are easy to eat and prepare for snacking. Who wants to spend all of their time meal prepping? We’re all busy enough as it is so making snacks simple and accessible is the goal. This list provides a number of high quality protein snacks that you can enjoy on a daily basis and don’t have to spend a ton of time preparing.
10 HIGH PROTEIN SNACK OPTIONS
Eggs – Eggs provide an excellent source of protein. At approximately 6g of protein per egg, 5g of fat and not even one gram of carbohydrates per egg, you’ve got a protein dense snack in that little shell. Eggs also contain Vitamin A, Vitamin D, B-12, B-6 and a small amount of Iron and Magnesium. The best source of eggs are organic, free range eggs that have been allowed to roam a pasture. You can’t beat the price for eggs for the amount of nutrients they provide. At approximately $6/dozen free range organic eggs, you’re only paying $0.50 per egg. Two eggs for a snack contains about 12g of protein at only $1. They’re a huge bang for your buck nutritionally, Plus, they’re relatively easy to cook in a pinch or hard boil and take with you on the go.
Jerky – Organic and all natural jerky can be an excellent source of protein for snacks that doesn’t need to be refrigerated or stored in a specific way. High quality sources of jerky are available no in beef, chicken, bison and turkey. They’re an easy way to get in a protein source while on the go, traveling or if you’re in a hurry. Make sure the jerky you’re purchasing is pure protein and isn’t laden with sugars, sweeteners or any chemicals. Some of my favorites:
Think Jerky – This grass-fed beef jerky is also delicious. It comes in classic, ginger orange, sweet chipotle and sriracha honey. A clean source of beef, this is another great option for a protein snack.
Nick’s Sticks – These jerky sticks are great tasting and they’re also gluten free, paleo, keto and whole 30 approved. They’re 100% grass-fed and have no sugar, soy, antibiotics or hormones. Check out the classic flavor version here: Nick’s Original Flavor
Greek Yogurt – Greek yogurt is an easy snack to grab that you don’t have to prepare. It contains about 15g protein per serving and also has calcium, iodine, vitamin B12 an probiotics. Watch out for flavored versions that have added sugar though. Plain greek yogurt is best for the nutritional benefits. If it’s too tart for you, add a touch of raw honey or pure maple syrup for a natural sweetener. Fresh berries would be a great addition too.
Mixed Nuts or Trail Mix – A good source of plant based protein, nuts and trail mix provide an easy, no cook, grab and go option for protein. Pick up your favorite blend or make your own at home. Be careful of salt and too many added dried fruits in trail mix. You want to keep your snack healthy and protein rich so just keep an eye out for sodium and too much sugar. There are a ton of paleo trail mixes, raw, vegan and keto options out there. You may have to do a little research and a little taste testing to find your favorite.
Rotisserie Chicken – A good, natural, organic rotisserie chicken can provide a fantastic source of protein for meals and snacks. Pre-cooked and juicy, these are fantastic to pick up for lunches and dinners and then use the extra to portion out for easy snacks to take on the go or have on hand at home. Just remember to take the skin off to avoid the extra fat content. Rotisserie chickens usually come in a variety of flavors from natural to mojo and barbecue. Look for rotisserie chickens that have been locally grown or are free range and haven’t been treated with hormones and antibiotics.
Mini Burgers – Homemade, organic burgers are full of protein and can be made to your desired tastes. Burgers can be made in your preferred weight (2 ounces, 4 ounces, 6 ounces) and can be packed full of spices and vegetables to enhance taste and nutrition profile provided. In addition, they can be cooked in a healthy source of fat to add a healthy fat source and provide more flavor. They can be pan fried or baked and ready in just minutes. These are easy to prep as snacks. If you’re having burger night, just throw in some extra meat so you can cook and have your mini burgers for the days ahead. Here are some ideas for both animal and plant based mini burgers.
Protein Powder – Whether you choose plant or animal based, protein powders can be a convenient, easy source of protein that you can use anywhere. If you’re using whey, I typically like to use an undentured source of whey for myself personally. Undenatured whey has been processed in a way that the branched chain amino acids are not harmed. In addition, this type of whey protein can help increase glutathione, a powerful antioxidant which helps to support the immune system. Whey can be mixed with a number of fruits, vegetables, nuts and nut butters to create a delicious shake that can be blended or shaken to take on the go. A few of my favorite protein powders:
Bone Broth Protein Powder – This is hands down one of my favorite protein powders. It comes in a bunch of flavors (I love the chocolate) but it’s packed with nutrients including potassium, calcium, selenium and magnesium. It also has collagen which is wonderful for connective tissue and healthy skin. View Sizes and Flavors Here: Bone Broth Protein
Garden Of Life – There a ton of plant based protein powders out there but this particular one is one of the most tasty to me. It comes in chocolate and vanilla and is organic, non gmo and has a high antioxidant blend. Check It Out: Garden Of Life Organic Plant Protein Powder
Protein Bars – Good quality protein bars are a fantastic snack for work, while running errands or for travel. These types of bars, when not loaded with too much sugar provide a substantial amount of protein mixed with some carbs and fat. It’s best to make sure that any bars you are buying have a good quality protein source – whether plan or animal based. In addition, make sure your protein bars aren’t loaded down with artificial sweeteners, unhealthy fats, refined sugars and other chemicals. You’re after a healthy snack here rather than a junked up snack food. Here are a few of my favorite protein bars:
Bulletproof Collagen Protein Bars – I love these bars! I’ve tried almost all of their flavors. They’re awesome tasting and have collagen to help keep your skin and connective tissue healthy. Bulletproof Protein Bars
Dark Chocolate Pretzel Vegan Protein Bar – These are absolutely delicious and hands down my favorite plant based protein bar. They have 12g of protein, are dairy free and non-GMO verified. Get them here: NuGo Dark Chocolate Pretzel
Hummus – Hummus made from chick peas, black beans or even lentils is a great vegetarian snack full of protein. These are easy to pick up at your local grocery store or even make at home. Hummus comes in a variety of flavors making it easy to mix up the taste spectrum. Pair hummus with veggies like celery, cut peppers and cucumber to make this a high protein, healthy snack.
Tuna or Chicken Salad – A good quality source of wild caught tuna or free range chicken in a can easily makes a high protein snack in a pinch. Mix a few ounces with nuts, seeds and celery or onion and some olive oil and you’ve got a snack that you can whip up in minutes. Plus, canned tuna and chicken are easy to store, inexpensive and can be used as a snack or meal.
Hopefully, you’ve got some good ideas now for high protein snacks. My best advice is to keep it simple and eat the things you like. Otherwise, you’re more likely to resort to unhealthy options.
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If you’ve got other protein snack ideas, type them in the comments below. We love to share and receive information and helpful tips.
Margot + The Vita Vie Retreat Team
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