If you notice you start to feel hungry in between meals, it’s time to get acquainted with high protein snacks. Protein is essential because it helps keep you full and satisfied, and curbs hunger pangs throughout the day. It’s important that every meal and snack you eat has a source of protein to ensure your optimal health is met. We’ve rounded up snacks with 20+ grams of protein to keep you full and satiated throughout the day.
Why is Protein Important?
Protein is an essential part of a healthy diet and plays an important role in every cell of your body. It provides you with the fuel and energy you need to stay active, helps maintain muscle mass, keeps blood sugar stable and plays a role in hormone regulation. Protein keeps you full and satiated and helps maintain hunger, allowing you to sustain a healthy weight. If you don’t get enough protein in your diet, you may get sick more often than usual, experience mood swings, and notice muscle weakness and fatigue. You should be eating protein at every meal and snack to ensure you get all the amino acids your body needs to function properly.
How Much Protein Should You Eat in a Day?
Protein needs vary depending on age, activity level and overall health. Generally, 10- 35% of your calories should come from protein. So, if you eat 2,000 calories per day, you should be getting 200 to 700 calories from protein, or 50 to 175 grams. Splitting up your protein consumption throughout the day -between breakfast, lunch and dinner- is the best way to support your muscles. Typically, people don’t eat much protein at breakfast and save it all for lunch and dinner, but it’s much more beneficial to distribute it more evenly over three meals (and snacks!).
10 Simple Ways to Eat More Protein
- Start your day with protein by adding collagen into your coffee or smoothie
- Include a high-protein food with every meal
- Prep your high-protein snacks so you have them available throughout the week
- Eat your protein before carbs at meals
- Add nut butter to sliced fruit, oatmeal, whole wheat toast or yogurt
- Swap regular pasta for chickpea pasta for an extra protein boost
- Add chia seeds to your oatmeal, yogurt, smoothies and salads
- Use Greek yogurt instead of traditional yogurt
- Build your meals around protein, making it the star of the show
- Add protein powder to pancakes, smoothies and baked goods
7 Snacks with 20+ Grams of Protein
1. Greek Yogurt with Berries
Greek yogurt is an awesome high-protein snack. One cup of Greek yogurt contains 20 grams of protein, and is also high in calcium, zinc and vitamin A. It supports gut health as it contains probiotics and the beneficial bacteria found in yogurt also helps boost immunity. Add some berries on top for a touch of sweetness and boost of antioxidants.
2. Tuna on Whole Grain Crackers
Tuna is a super high protein snack, coming in at 39 grams of protein per one cup of tuna. It’s healthy and convenient and also contains other nutrients such as B vitamins, selenium, and omega-3 fatty acids. Mix one cup of tuna with mayo or mustard, add green onions and eat with whole grain crackers for a healthy snack.
3. 5-Minute Protein Peanut Butter Energy Bites | Ambitious Kitchen
These energy bites contain 6.6 grams of protein each, so three of them puts you at just about 20 grams of protein (or you could eat four for even more). They’re loaded with delicious, nutritious ingredients like flaxseed, chia and oats, which are all excellent sources of protein. It’s a no-bake snack you can take with you anywhere!
4. Cottage Cheese
Cottage cheese is loaded with protein, with a half cup containing 14 grams. Cottage cheese is also high in other important nutrients like calcium, phosphorus, selenium, vitamin B12, and riboflavin. Depending on the time of day, you may choose to go sweet or savoury with your cottage cheese snack. Mix one cup of cottage cheese with peaches, plums, berries, honey, roasted peppers, chopped scallions or chopped tomatoes and cucumber.
5. Homemade Protein Box
A homemade protein box is the perfect snack to eat during your morning or afternoon break. Add 2 boiled eggs, a slice of Ezekiel bread, a tablespoon of natural peanut butter, a few slices of cheddar cheese and some apple slices. This will bring you to over 20 grams of protein, plus lots of healthy fats.
6. Easy Protein Bars | Eating Bird Food
These no-bake peanut butter protein bars are made with vegan protein powder to make them more filling. One bar contains 12 grams of protein, so eat two for a high protein snack. They’re made with simple ingredients and are super simple to whip up, so you can make them on the weekend for the week ahead.
Edamame are salty, savoury and tasty, offering the perfect high-protein alternative to a bag of chips. One cup of edamame contains almost 20 grams of protein, so add a few more in to reach your goal. They’re also a great source of fibre, calcium and magnesium, and have all the essential amino acids.
Do you need to get more protein in your diet? These high protein snacks will ensure you stay healthy and satiated throughout the day.
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