These 10 healthy snacks contain the most protein
I don't know what your TikTok algorithm looks like, but if there's one thing I keep seeing, it's protein. Desserts with protein, breakfasts with the most protein – there are even smoothie recipes with as much protein as possible. Maybe it's because I'm being bombarded with it, but I know for sure now: okay, I want to eat healthier, and for that, I need to eat more protein. But how am I going to do that? I don't have time to meal prep my entire week every weekend or buy lunch at some salad bar. I just want to get protein easily and simply. By just snacking, for example. Are you struggling with the same thing? Then I'm going to find out what the easiest snacks with a ton of protein are. For you and for my own benefit, because it can't be that hard, right?
The easiest protein-rich snacks
1. Pumpkin seeds
You might not think so, but pumpkin seeds actually contain a lot of protein. In 100 grams of those seeds, there are 30 grams of protein. That's just as much as in five large eggs. So, not in the mood for a soft-boiled egg at lunch? Then you can snack on these. Eat them straight from your hand or toss them in somewhere. In your salad, in yogurt, make granola and mix them in. You can do so much with these seeds, and they're also tasty.
Homemade meat snack chicken liver pate with savory and olives
2. Cottage cheese
This white flavor enhancer is seen in every TikTok nowadays, and really: this is your way to easily get protein. In 200 grams, there are 24 grams of protein. The airy, soft cheese pairs well with almost everything. Put it in your baking recipes, spread it on a piece of toast with avocado, add cucumber, and use it as a dip for crackers. You can even make very simple crunchy cottage cheese bites if you're looking for a tasty chip substitute.
@jasmindtherd if you’ve never had edamame, it’s a type of soybean that is also a complete source of protein – meaning it contains all 9 amino acids that your body needs!! Edamame can be enjoyed as a snack like I am right now or can be added to your meals like so ⬇️ 1. Mashed in with avocado to make a high protein/high fiber avocado toast 2. Added to grain bowls 3. Added to stir fries 4. Puréed in with other greens to make a green pasta sauce You get the best of both worlds with edamame – it’s Jasmin D the RD approved 🫡 Xoxo, Jasmin D the RD💕 #edamame #edamamesnack #highprotein #highproteinsnacks #highfibersnacks
3. Edamame
Another superfood: edamame. You might know these beans from sushi and grill. That green, elongated Japanese snack where you can suck the pods out. Personally, I really love these beans. You can steam or boil them. What makes it even tastier is to make a dip from soy sauce and other spices. This makes it just a bit better. Just like almost everything on this list, you can eat these beans straight from your hand or mix them into various dishes. Put them in your salads or poke bowls, for example. Don't feel like steaming them yourself? Then you can take pre-cooked edamame from the freezer. And, please learn from my mistakes, don't buy them from a can. These are not the fresh, green beans you know, but brown, soft beans.
4. Tuna
This is something that almost everyone eats. It's the superfood among fish: it's a lean bomb of protein (40 per can) and good fats. Because yes, honestly: just like protein, you need fat to survive. And you might as well eat healthy fats instead of a fresh frikandel from the fryer. Tuna is such a universal fish: you can make a lot with it. Like wraps with tuna and various vegetables. Or you can sink your teeth into a simple tuna salad. I've even seen celery sticks or cucumbers that are hollowed out and filled with homemade tuna salad. Make as much as you want, because you will definitely get your protein margin from this fish.
5. Mini mozzarella balls
Yes, you know those balls that you put on your caprese skewers? Or toss in the salad? Those are ideal protein snacks. They are super small, so you can easily eat a handful of them. And just like most things on this list, you can combine them with anything. Eat them with a bowl of vegetables as a salad, or make caprese skewers. Or you can just eat them as they are, of course. In one of those mini balls, there are already 2 grams of protein, so eat a few and you can go for a few more hours.
6. Chickpeas
Another source of protein is chickpeas. In 100 grams of roasted chickpeas, there are about 22 grams of protein, so yes: are you tired of eggs? Then you can try this crunchy snack. Buy pre-cooked or make them even healthier yourself. Drain the peas and rinse them under cold water. Pat them dry with paper towels after draining and mix them in a bowl with Cajun spices, pepper, salt, or whatever spices you like. Let them become golden brown in the oven for 30 minutes and voilà: you have croutons with a lot of protein. Eat them like popcorn, or toss them in your salads or wraps. Oh, and one more tip: you can also eat chickpeas in hummus, so you can eat that too.
7. Yogurt
Oops, caught. This doesn't have the most protein, but it's a good addition. In 100 grams of Greek yogurt, there are 10 grams of protein, so it's something you can definitely snack on. Eat it in the morning with homemade granola, fruit, and a lot of nuts. By adding nuts, you get even more protein, so that's a win-win. You can also use Greek yogurt for other easy snacks. For example, by dipping blueberries (or other fruit) in it and freezing them. These are nice cold bites that are easy and good for you to snack on. Or you can do like me and add a few generous scoops to your smoothie. That will definitely give you a boost.
8. Other nuts
A handful of nuts can already contain five grams of protein, so this is a snack you can eat a lot of. Nuts are a source of healthy fats, fiber, minerals, and vitamins B1, B6, and E, so you never do anything wrong by replacing chips with nuts. The best is to make a mix for yourself of unsalted nuts. Think of almonds, walnuts, cashews, pistachios, Brazil nuts, hazelnuts, and macadamia nuts. The best is to eat a handful (or 25 grams) per day, from then on you will really notice the benefits. More is always possible, but you shouldn't eat bags of nuts. You can also overdo it, right?
9. Dates
If there's one thing I like, it's dates. They're so sweet and healthy. Just the other day, I was lying in bed scrolling at night and saw another video where they made frozen date-peanut butter-chocolate bites. Don't you want that? That's just a healthy Snickers. And in 100 grams of dates, there are 2.5 grams of protein, so this is definitely a snack to add to your daily routine. There might not be as much as in cottage cheese, but it's really tasty.
@eatpayylove And it tastes just like a sweet treat😍
10. Yogurt peanut butter cinnamon dip
Okay, this sounds a bit weird. But this sweet dip is perfect if you always have sugar cravings. Mix 3 tablespoons (Greek) yogurt, 1.5 tablespoons of peanut butter, and two teaspoons of honey in a bowl. Add some cinnamon, and you have a delicious dip for your apple slices or other snacks. Why is this good? Well, both yogurt and peanut butter contain quite a bit of protein. Combine these together and you have a healthy snack where you can snack on some protein.
So... Do you want to increase your protein intake a bit? Then I recommend stocking up on these snacks. That's ideal for when your snack cravings are so strong that you really need to eat something. And of course, you can really eat chocolate, but it doesn't have to be every hour of the day. Sometimes you need to think about your health, and then it's better to pull these out of the drawer than that bar you've already opened four times.
