In this month’s Nutrition Education article, SMAA Meals on Wheels Dietician, Elizabeth Varga, shares information on “High Protein Snack Ideas for Everyday.”
High protein snacks increase satiety, allowing you to feel fuller throughout the day. In addition to protein, most of these snacks contain added fiber with fruits and vegetables. Fiber also increases fullness and does not raise blood sugar. These snack ideas are quick, easy to make, and relatively inexpensive.
1. Greek Yogurt or Cottage Cheese
Most Greek yogurts contain up to 16 grams of protein per serving. Unsweetened Greek yogurt is great for those who are concerned about raising blood sugar levels. Cottage cheese is another high protein option that you can add your favorite toppings to make sweet or savory. Since cottage cheese typically uses skim milk, it is lower in fat compared to other options. Add fruit, honey, or granola to make the perfect parfait. To save money, buy a large 24 oz container of either cottage cheese or Greek yogurt and portion them out for the week. They typically cost under $5.
2. Canned Tuna or Chicken
A small can of tuna contains an average of 20 grams of protein while a can of chicken contains about 15 grams. Tuna and chicken are both lean protein options, great for a heart healthy diet. You can use them to top salads or add them to sandwiches mixed with low fat mayonnaise or avocado. For a quick snack, pair with crackers on the go.
3. Nut Butters
Peanut butter and other nut butters contain about 7-8 grams of protein per 2 tablespoons. It may not be much but for a snack it’s a great way to sneak in a little protein. If added sugar is of concern, look for no sugar options. Nut butters are great dips for your favorite fruit or toppings for yogurt parfaits.
4. Turkey and Cheese Roll-ups
These are just sandwiches without bread! A perfect, quick snack when you might not have everything on hand. Simply roll some turkey and cheese together or add in some lettuce and cucumber for more veggies. With meat and cheese, this snack option has about 6.5 grams of protein.
5. Hummus or Yogurt Dip
Hummus, made from chickpeas, is a perfect high protein plant-based option. Hummus can be added to sandwiches or salads as well. Yogurt dip is typically made with Greek yogurt for the most amount of protein and mixed with herbs and lemon. Dip in your favorite vegetables!
Elizabeth Varga, MS, RDN
