9 high protein snacks
…that are actually high in protein!
Social media is full of high-protein snacks these days. From homemade granola bars to roasted chickpeas with garlic and paprika. But, how many of them are actually high in protein? The answer is different than you might think!
A high-protein snack is a good friend to have around. They help deal with your food cravings, increase your metabolism, and ease your overall efforts to lose weight.
High protein definition
Practically every ingredient has some protein in it. Bananas for example, notorious for their potassium and fiber content, still contain 2% of protein. Rice has 5%, corn has 13%, and bacon has 74%.
Which snack is high-protein and which is not
On a healthy, high protein diet, at least 20% of the daily calories comes from protein. Thus, every meal and every snack should contain at least 20% protein to be considered as “high protein meal” or “high protein snack”.
Forget about the grams of protein
Sure, it Is interesting to know how many grams of protein is in every snack, but grams alone do not paint the full picture.
If you eat 20 bananas in one sitting, you will get 25 grams of protein for sure. What you will also get is 2000 calories, ruining your weight loss progress for the day.
So, what matters is the percentage of protein in the snack, not the total amount in grams.
1. Greek yogurt
A little disclaimer: I am Greek. That does not mean that I am biased. It just means that I have tasted tenths of different brands since I was a kid and I have experienced with different yogurt pairings over the years.
Any full-fat Greek yogurt will consist of at least 30% protein. But the real gem is the 0% fat version with 78% protein!
No matter where you live, you will always be able to find this particular brand of Greek yogurt. This brand is actually popular in Greece, and it is widely consumed by everyone there.
Mix it with any kind of berries like:
- Goji Berries
All these berries are ridiculously low in calories, they punch a flavor, and really add color to your plate. Sprinkle some chocolate chips on top, or drizzle with some honey for sweet taste.
2. Tuna spread
I always stock some canned tuna in water in a kitchen drawer, just in case I do not have time to shop fresh.
Tuna canned in water contains as much as 96% protein!
Put it in a blender or simply mush it with a fork. Mix with some finely chopped onion and celery. Add salt, pepper, and drizzle with some fresh lemon juice.
Spread it on your favorite crackers and you have yourself high protein snack that has actually loads of protein.
3. Protein bar
There are numerous products that are branded as “protein bars”. However, only a few of them actually have protein as the main macronutrient.
Most of them have more carbs and fat than protein. For these bars, a more appropriate description would be “bars higher in protein than plain chocolate”. There are not the ones we are after here.
Real protein bars will consist of at least 35% protein. Some go up to 50%. They come in different flavors and are a great snack to have on the go.
4. Scrambled Whole Eggs and Egg Whites
Whole eggs consist of 35% protein. Egg whites consist of 100% protein! Mix 2 whole eggs and 4 egg whites in a pan, and have yourself a low-calorie, high-protein snack with more than 50% protein.
5. Cottage cheese
Apart from its calcium, phosphorus, selenium, vitamin B12, and riboflavin content, cottage cheese is very high in protein with a content of 50%.
It can be used as a base to create endless snack combinations.
Spread it on top of your favorite cracker. Then add some cubed cucumber, cherry tomatoes, or sliced radish. Top with fresh oregano, or parsley.
6. Protein ice-cream
Ice cream is a good snack as is, but a high-protein version will have more than 35% of protein.
Experiment with different brands such as Breyers or Halo Top and find the one that tastes best for you. Add some chocolate ships or stevia chocolate syrup for extra flavor.
7. Fried Pork Rinds
Pork rinds or pork skins are widely consumed in Asia. They contain 50% protein and they are super tasty and surprisingly filling.
These crunchy treats are a smart substitute of potato chips and other similar, less healthy snacks.
8. Chia seed pudding
Chia seeds consist of 34% protein.
Dip them in water or any kind of low-calorie nut milk and let them sit overnight.
Next day add some honey, banana, nuts, oats, or anything else that appeals to you and have yourself a high-protein, filling snack that can keep you energized for hours.
Just remember to not go crazy on the topping, as they really add on calories.
9. Protein pancake
If you have any kind of protein powder in the house, whether it is plant or animal based, you can use it to make your own protein pancakes.
Mix it with water or low-calorie nut milk, add an egg and a pinch of salt, stir and pour in a hot pan.
You can use yogurt instead of milk to have a fluffier result! Top with a low-calorie syrup and berries.
You can make your own real high-protein snacks using ingredients with high-protein content, such as low-fat Greek-style yogurt or egg whites. Add low-calorie toppings such as stevia syrup or berries. Make sure that at least 20% of the calories in your snack comes from protein.
Do you have your own version of a high-protein snack? Let us know in the comments below!
Stavros is an engineer who used to work as an expat and now traveling around the world. He has been obese for a good part of his adult life, until two years ago where things took a happy turn for him. Today, Stavros wants to share his weight loss experiences, tips and mistakes, in hope to inspire other ordinary people to find their way to improve their body, their life, their happiness.