Recipes <\/p>\n
When you feel hungry between meals, nibbling on a little something tasty is the obvious solution\u2014but if you\u2019re trying to hit a specific protein goal, you probably want to make sure your selection packs a solid amount of the stuff. That\u2019s because a protein-rich snack is one of the best ways to tide you over when you\u2019re peckish and<\/em> need to boost your overall daily protein intake<\/a> too.<\/p>\n So what amount of protein should you shoot for in a snack? Well, everybody is different, so there\u2019s no one-size-fits-all recommendation. Body size, activity level, and health and fitness goals are all factors that could affect your requirements. (For instance, if you\u2019re very active or are recovering from an injury, you\u2019ll likely need more of it). That said, 5 to 15 grams is a pretty reasonable range for a snack between meals, Desiree Nielsen, RD<\/a>, a recipe developer with a focus on plant-based nutrition, tells SELF.<\/p>\n Sure, you can head to the supermarket to toss some prepackaged beef jerky, turkey slices, or tuna salad in your cart, but going the DIY route is easier than you may think. There are tons of high-protein snack recipes that you can throw together without a whole lot of legwork. An added benefit of homemade over store-bought<\/a>? You can make sure your protein-packed snack also contains other important nutrients\u2014like carbs\u2014that will help you stay full so your stomach isn\u2019t growling 30 minutes later, Vincci Tsui, RD<\/a>, a certified intuitive eating counselor based in Canada, tells SELF. And let\u2019s not forget you can tailor and tweak it according to whatever specific you\u2019re craving too. So without further ado, here are 20 throw-together high-protein snack recipes bound to keep you satisfied until your next meal.<\/p>\n Much more than an appetizer, edamame \u201creally doesn\u2019t get the credit that it\u2019s due,\u201d Nielsen says. \u201cIt\u2019s so easy, it\u2019s so nutrient-dense, and it\u2019s way higher in protein than people realize.\u201d Just one cup of the legumes contains an impressive 18 grams. But if you find soybeans a little too bland on their own, you can use your favorite condiment to add a touch more pizazz. Buy a bag of the frozen shelled stuff, nuke it in the microwave or boil it on the stove for a few minutes, and zhuzh it up with a condiment of your choice. \u201cI love to do a little drizzle of chili crisp<\/a>,\u201d Nielsen says.<\/p>\n Jump on TikTok\u2019s recent egg flight fad to tap into the latest social media trend while<\/em> nourishing yourself.<\/a> Simply cut a few hard-boiled eggs in half and pile an array of elaborate toppings on each to create a distinct flavor profile\u2014paprika, Old Bay seasoning, pesto, basil, bacon, lettuce, tomato, mustard, kimchi, guacamole, sausage, chicken, red onion, lemon zest, balsamic vinegar, capers, pickles, cherry tomatoes, you name it. You might think of eggs as a breakfast food<\/a> exclusively, but Tsui says that the hard-boiled variety makes a great on-the-go snack as well. One will give you about six grams of protein, so two should nudge you toward the upper limit of Nielsen\u2019s recommended 5-to-15-gram range.<\/p>\n No time to assemble a small army of spices, sauces, and sides? Prioritize taste and<\/em> convenience by dusting your hard-boiled egg with this tried-and-true combo. Remember, you can always experiment with other condiments, from mustard to gochujang.<\/p>\n With fall in full swing, pumpkin seeds\u2014also known as pepitas\u2014are a seasonally appropriate snack option that also<\/em> happens to be rich in protein. (And as an added bonus, they\u2019re also high in fiber<\/a> and minerals like zinc, which supports your immune system<\/a>, according to Nielsen). For a high-protein snack recipe that really fans the flames, season them with a little bit of your favorite hot sauce, a touch of oil, and some salt, and pop in the oven to cook. \u201cIn less than 15 minutes, you\u2019ve got some really yummy, flavored pumpkin seeds,\u201d Nielsen says.<\/p>\n Then there\u2019s always the more desserty approach: Make a low-effort version of chocolate bark. Melt some chocolate chips (feel free to simply zap them in the microwave), pour the melted chocolate over the pumpkin seeds, and stick them in the freezer to set. \u201cYou could put a little sea salt on it too, so [you get both] sweet and salty,\u201d Nielsen says.<\/p>\n Sprouted-grain bread<\/a>\u2014which is made with whole-grain seeds that have just begun to sprout\u2014is more nutritionally robust than other bread varieties: higher in fiber, protein, folate, iron, vitamin C, zinc, and magnesium, according to Harvard Health, and potentially lower in starch and easier on your digestion, to boot. Smear peanut butter on a toasted slice for a \u201creally simple, affordable, and super-easy snack,\u201d Nielsen says. Just two tablespoons of peanut butter contain around seven grams of protein, so that\u2019ll amplify the protein content even further.<\/p>\n Here\u2019s an option that will not only offer a protein boost, but also take you on a trip down memory lane, Thanh Thanh Nguyen, MS, RDN<\/a>, a registered dietitian at Mendinground Nutrition, tells SELF. Combine whole-grain bread with the protein-rich nut butter and a jelly of your choice \u201cfor a nostalgic and high-protein snack that can also be taken with you on the go,\u201d Nguyen says.<\/p>\n Speaking of peanut butter, this pairing is one of the most classic dietitian-approved snacks around, according to Nielsen. The sugar-sweet crispness of the apples contrasts beautifully with the thick, rich texture of the peanut butter, which, as we mentioned, packs enough protein to tide you over between meals. If you\u2019re not a fan of peanut butter, feel free to sub in an alternative like almond butter. Dust the apple slices with cinnamon for an extra boost in flavor.<\/p>\n Tuna is a stellar source of protein\u2014one can of light tuna alone contains 20 grams\u2014but if you don\u2019t relish the thought of eating it straight, Tsui recommends putting a dollop on some whole-grain crackers (which will contribute carbs and a little protein themselves). Then, add a slice or two of cucumber on top to provide \u201ca bit of freshness and lightness\u201d (and hold the whole thing together). This portable option is actually super versatile: Since canned tuna often comes in different flavors, \u201cif you get sick of one, you can try another,\u201d Tsui says. Plus, it\u2019s a nice savory option for people who don\u2019t have much of a sweet tooth.<\/p>\n Yes, you can buy roasted chickpeas<\/a> in-store, but you can also make them yourself without too much trouble, according to Nielsen. Either way, \u201cthat combination of fiber and protein\u201d\u2014about eight grams per half-cup, respectively\u2014\u201cis so filling and so satisfying,\u201d she says. If you\u2019re DIYing it, dry-roast the beans at 425 degrees Fahrenheit for 15 to 20 minutes, drizzle on a small amount of olive oil, and then add your flavor combo\u2014Nielsen\u2019s personally partial to a cinnamon-sugar style. Sprinkle on the stuff and then stick the chickpeas back in the oven for another 15 to 20 minutes until they\u2019ve turned crunchy again.<\/p>\n In the mood for something a little less sweet? Use curry or turmeric<\/a> rather than cinnamon and sugar to flavor your chickpeas. You can eat the final products on their own, sub them in for salad croutons, or stir them into a steaming bowl of soup. Here<\/a> is a step-by-step guide that will walk you through the whole process.<\/p>\n Oats<\/a> are known for their impressive ability to satisfy, but, collectively, we often overlook \u201cthe contribution of whole grains or seeds to protein,\u201d Nielsen says. Hemp hearts are particularly solid in this regard: Just one quarter-cup packs about 10 grams. As Cara Harbstreet, MS, RD, of Street Smart Nutrition, previously told SELF, their \u201cneutral, almost nutty flavor\u201d pairs well with oats<\/a> and<\/em> whatever fruit, nuts, or baking spices you might also add in.<\/p>\n Chock-full of fiber, antioxidants<\/a>, omega-3 fatty acids, and plant protein, chia seeds make an excellent protein-rich base because they thicken into a gel-like substance when they come into contact with liquid. From there, you can add yogurt, fruit, protein powder<\/a>, sweeteners, and anything else your heart desires. The only downside: Many recipes call for soaking the seeds overnight. If you don\u2019t have the patience for that\u2014and need a snack, stat\u2014this TikTok hack<\/a> will deliver a chia pudding in less than five minutes.<\/p>\n Cottage cheese may have a reputation as a dated \u201990s diet food, but that label shortchanges it, according to Tsui. Half a cup of it contains 11 grams of protein. Simply dunk some chips or veggies into a container for a quick and creamy protein boost. Want to make it a little fancier? Try this delicious spinach dip<\/a>.<\/p>\n If you\u2019d rather stick to salsa, guac, or ranch as a dip, you can still use the dairy protein powerhouse as a base\u2014try tossing it with veggies or fruit. Since Tsui prefers her cottage cheese bowls savory, she\u2019ll often add in cucumber and bell pepper slices (plus a sprinkle of black pepper). However, you can always make yours sweet with some pineapple chunks or canned peaches. Bonus cottage cheese recipe idea: Spread some on toast or sandwich bread.<\/p>\n Clocking in at around 20 grams per seven-ounce container, plain Greek yogurt is not only rich in protein, it\u2019s also a culinary blank slate: You can mix in anything from granola to chocolate chips to a sweetener like honey or maple syrup\u2014or even go one step further and transform it into a full-on dessert. One hack that took social media by storm: Making a Greek yogurt \u201csundae\u201d<\/a> by swirling a tablespoon or two of peanut butter into a cup of plain yogurt. Top it with melted chocolate and whole or chopped peanuts, let the mixture chill in the freezer, and enjoy.<\/p>\n Bored with the traditional texture? Use Jell-O mix, baking powder, and a sweetener like honey or agave syrup to make your Greek yogurt sweet, light, and airy. This viral TikTok hack yields a mousse-like product\u2014just make sure you don\u2019t overdo it on the baking powder, as we found out the hard way<\/a>.<\/p>\n If-slash-when you get sick of Greek yogurt, quark and skyr are waiting in the wings. Both are high-protein dairy products that have a texture \u201csimilar to a Greek yogurt or cottage cheese,\u201d Jessica Isaacs, RD, CSSD<\/a>, a sports dietitian who specializes in performance nutrition for elite athletes, tells SELF. Quark originated in Germany, while skyr hails from Iceland. Quark can be eaten straight or used as a spread or thickener\u2014\u201ceven as a substitute for mayonnaise\u201d on a sandwich, Isaacs says. If you\u2019re going in raw, US Dairy suggests topping it with fruit or harissa beforehand.<\/p>\n Nuts and seeds may work well as a topping, but they\u2019re also a solid snack in their own right\u2014especially peanuts, almonds, and pistachios, according to Nguyen. \u201cThese are high in protein and unsaturated fats, so they have lasting power and keep you full,\u201d Nguyen says. Toss them with dried fruit for some \u201csweetness and variation in texture,\u201d she adds. You can also add other mix-ins as desired, like M&Ms or chocolate chips.<\/p>\n You can put two of the previous tips together to protein-ify this classic millennial breakfast<\/a>\u2014already a solid source of healthy fats<\/a> thanks to the avocado. Hard-boil a couple eggs (or buy them preboiled to save time and effort) and mash them in a bowl with avocado slices and cottage cheese while your bread is toasting. When it\u2019s done, spread the mixture on, and season with Dijon mustard, chili powder, and a bit of salt (or any combination of flavoring agents, really).<\/p>\n This isn\u2019t the kind of tofu you might picture when you hear the term\u2014soft, jiggly, malleable. \u201cSmoked tofu is incredible,\u201d Nielsen says. Toss it with your favorite seasonings (even just salt, pepper, and garlic powder, Nielsen says), roast it<\/a> at 425 degrees Fahrenheit until it\u2019s crispy, and tuck in. It\u2019s \u201cso good and crunchy and chewy\u201d that way, Nielsen says. Or, alternatively, \u201cyou can just slice it like cheese and eat it on the go,\u201d she adds.<\/p>\n Ultra-filtered milk has been attracting attention because it contains twice as much protein<\/a> as the standard stuff. What\u2019s more, it packs more calcium, fewer carbohydrates, and pretty much no lactose\u2014the sugar in milk that can cause stomach upset in some people. Swap this high-protein alternative<\/a> into your morning bowl of Raisin Bran or Rice Krispies to set yourself up for a productive day minus the hunger pangs and energy crash.<\/p>\n Related:<\/strong><\/p>\nRecipes 1. Slather sauce on some edamame.<\/h2>\n
Recipes 2. Make an egg flight.<\/h2>\n
Recipes 3. Or simply sprinkle salt and pepper on a hard-boiled egg and call it a day.<\/h2>\n
Recipes 4. Spice up some pumpkin seeds.<\/h2>\n
Recipes 5. Or dip them in chocolate for a sweet treat.<\/h2>\n
Recipes 6. Make peanut butter toast with sprouted-grain bread.<\/h2>\n
Recipes 7. Or a classic<\/em> PB&J.<\/h2>\n
Recipes 8. Spread peanut butter on some apple slices.<\/h2>\n
Recipes 9. Sandwich some tuna between a cracker and a cuke slice.<\/h2>\n
Recipes 10. Roast chickpeas with cinnamon and sugar.<\/h2>\n
Recipes 11. Or go for a more savory seasoning instead.<\/h2>\n
Recipes 12. Sprinkle seeds into oatmeal.<\/h2>\n
Recipes 13. Whip up a five-minute chia pudding.<\/h2>\n
Recipes 14. Use cottage cheese as a dip.<\/h2>\n
Recipes 15. Or make a cottage cheese bowl.<\/h2>\n
Recipes 16. Turn Greek yogurt ice-cream-esque.<\/h2>\n
Recipes 17. Or even\u2026fluffy?!<\/h2>\n
Recipes 18. Or<\/em> swap it out for a European alternative.<\/h2>\n
Recipes 19. DIY some trail mix.<\/h2>\n
Recipes 20. Beef up your standard avocado toast.<\/h2>\n
Recipes 21. Bake a slice of smoked tofu in the oven.<\/h2>\n
Recipes 22. Pour ultra-filtered milk over your favorite cereal.<\/h2>\n
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