Life seems to get busier no matter what we try to do to slow it down. As the errands, the projects, or just balancing daily life piles up, we need to satisfy our snack cravings without slowing down. Taking in too many carbs can lead to that afternoon’s lethargic feeling and excessive sugars can cause a major energy spike and crash.
The best move for a pick me up on the go is to pack in the protein. Protein helps support muscle growth and can promote efficient energy consumption throughout the day. Here are our recommendations for some of the best high protein snacks.
For not being meat, most nuts and seeds contain some of the highest amounts of protein per ounce. One ounce of nuts contains approximately 6 grams of protein. Depending on the seed type, they do even better with approximately 9 grams of protein per ounce.
As for ease of travel, nuts and seeds are biologically made for easy on-the-go snacking. Throw some into a resealable bag or a small Tupperware container and you’re ready for any snack craving. If you’re looking for creative ways to incorporate nuts and seeds into your routine, here are some of our choice favorites.
This is probably the easiest way to serve up your favorite nuts and seeds. Trail mix is a long-held staple of hikers, road trippers, and your father who didn’t want to pay extra for snacks at the airport.
Get a solid bag together and combine your favorite high protein nuts like almonds and pistachios, seeds rich in protein and antioxidants like pumpkin or pomegranate seeds, and the rest is up to you. Need a little sweetness? Consider tossing in dried fruit or even 70% to 80% dark chocolate to add mild sweetness to the mix without the need for artificial sweeteners. Add an extra dose of protein by mixing in Chopped Prosciutto or diced Spicy Sopressata for a kick of heat
Nuts and seeds are popular ingredients used in many healthy snack bars. Stop by the section on your next trip to the grocery store and see which ones catch your eye. But be sure to read the nutritional information closely and look for bars that are high in protein and low in sugar.
Or if you want an even better alternative, make your own. Simply mix a light oat or granola blend with some high-quality nuts and seeds. Combine it with some dried dates or raisins and add honey as a bonding agent, Form into a rectangle on a baking sheet or pan and freeze overnight. Cut that rectangle into bars and enjoy!
One of the titans in the realm of the best high protein snacks is the humble garbanzo bean or as it’s more commonly known, the chickpea. One of the most popular additions to dishes across the Mediterranean, they are renowned for their health benefits. Similar to nuts, chickpeas contain around 6 grams of protein per ounce.
They also boast relatively low fat and sodium contents and are high in potassium. It’s even been shown that daily servings of chickpeas and similar beans can help lower bad cholesterol.
Plus, they are extremely transportable due to their small size. Chickpeas just roasted on their own are fantastic, but here are a couple of ways to make use of this and other great beans.
This is simply one of the best, and the most popular, ways to enjoy the health benefits of chickpeas. Hummus is a Mediterranean staple made from simple ingredients. Add tahini, lemon juice, garlic, and chickpeas to a food processor and pulse until it begins to emulsify, continue to pulse as you add salt, spices, and water to achieve an ideal texture. You can store it in plastic containers and bring some veggies along to enjoy it with.
You can also add other vegetables or spices to your hummus to create a unique flavor that you prefer. Consider topping your hummus with julienned Bresaola or crispy Chopped Pancetta for an extra flavor and protein boost.
Now that we’ve leveled so much praise on chickpeas, it’s time to spread some of that appreciation around. Lentils are a bean similar to chickpeas in terms of protein value. They carry a wide array of additional nutrients and health benefits including a high amount of fiber per serving. Many people with gluten allergies will substitute pasta and similar carbs with alternatives made from lentils for a smooth taste.
Lentils can be used in a variety of ways, but one of the best by far is to make a simple lentil salad. Add cooked lentils to a healthy green mix, with your choice of vegetables, fruits, and a light dressing for a snack that has deep flavor and lots of protein.
Sometimes the best way to get protein in your diet is to simply add meat. Focusing on taking in high-quality meats that don’t require a large amount to satisfy your cravings can be a great strategy to stay mobile and add protein.
Our small batch artisan cured meats are perfect for elevating everyday recipes, but sometimes all you want to do is enjoy something simple and indulgent without the extra hassle. After all, preparing perfect slices of handcrafted cured meats is an experience best saved for when you can savor the moment.
We understand that. So we introduced Volpi Roltini Singles. These individually wrapped snacks are the zenith of the classic cheese stick. Each single comes with our signature craft meats wrapped around premium cheese.
You can store these in the fridge and bring them along for a welcome diversion wherever life takes you. Roltini Singles are offered in four different flavor combinations including the ever classic Prosciutto and Mozzarella and a spicy Chorizo and Oaxaca Cheese.
Each pack contains 1.5-ounce portions of our expertly sliced, dry-cured meats and provides between 9 and 13 grams of protein. They are the perfect amount for a quick sandwich, salad topper, or snack. Since we focus on producing in small artisanal batches, you can rest assured that each pack provides a punch of protein and a wealth of flavor.
Dairy has long been a food group people have looked to for an influx of protein, and for good reason. Many dairy products, including milk itself, help the body take in and absorb enough protein. However, when it comes to a healthy, portable, and protein-rich dairy, nothing compares to Yogurt. It contains around 3 grams of protein per ounce and varieties like Greek yogurt strain out the whey of the milk, streamlining the health benefits.
Yogurt is essentially cultured milk. It combines multiple forms of healthy bacteria and allows those to develop while being heated and cooled. The end product is a light, tangy, and cool cream that you can serve up with just about anything. Here are some of your soon to be yogurt favorites.
This one is an easy win. Parfaits are served around the world, with many different local ingredients. It is simply yogurt combined with other healthy sweet or savory ingredients like granola, fruit, seeds, and honey.
Combine these or add other ingredients you like inside of a jar or cup and let it chill. Once you’re ready to indulge, remove the lid, and enjoy with a spoon.
Keep in mind that the type of Yogurt used can affect the healthiness of the parfait. Try to avoid Yogurts that have an excess of added sugar and opt for Greek yogurt if you want a thicker variety.
One great aspect of yogurt is that it can act as a blank slate. It has an inherently tangy flavor, but you can combine it with almost any other ingredient to create a new and unique flavor base. It’s popular for use in sauces and dressings. Here you can make use of this to create delicious and protein-packed veggie dips.
Take plain yogurt and mix it with garlic powder, thyme, olive oil, lime juice, and salt to taste to create a nice portable dip for your various vegetables. Experiment with different seasonings and herbs to create dips for any kind of snack.
Sometimes it’s important to achieve more with your snacking than just adding protein. Consider options that bring their inherent benefits to your health. Two great examples of this are Fish and Eggs.
Most varieties of fish have amounts of critical omega-3 fatty acids and eggs can help reduce bad cholesterol in moderation. Here are some ways to incorporate these health staples into your snacks.
When we generally think about adding protein to our diet we think about things like beef, pork, chicken, or even alternatives like beans, nuts, and dairy. Often we forget about what is likely the most abundant source of protein on planet earth: fish. There are hundreds of varieties of fish available to consume around the world, but one of the most common and easy to access is tuna.
Tuna is a saltwater fish that contains a whopping 8 grams of protein per ounce. It has a largely flaky texture and deep flavor. There are numerous ways to enjoy tuna as a snack, but one of the best ways is to serve it alongside a vegetable with a clean flavor like Persian cucumbers or sliced radishes.
Good old-fashioned eggs. It worked for your grandparents and works perfectly for you as well. Eggs have about 6 grams of protein each and can be prepared in an endless number of ways. However, one of the best is to hard boil your eggs.
Hard-boiled eggs are extremely portable as they can be stored in a Tupperware container and taken on the go. They are so popular you’ll often see individually packaged hard-boiled eggs at many grab-n-go stands. These can be enjoyed on their own, sliced up on a salad, or even crumbled over a piece of multigrain toast.
To make hard-boiled eggs, start by placing your eggs in a saucepan with cold water. Bring the water to a boil and then immediately turn off the heat. Leave the pan covered for around 11 minutes. Remove the eggs carefully and shock them with ice water. Then crack and peel the eggs and enjoy.
We love to put a lot on our plates. After all, the more we can get done, the more accomplished we get to feel. However, while you’re looking to win the errand Olympics or just keep up with your 5-year-old, remember to pack your plate with the energy to keep going. Focus on some of our suggestions to incorporate the best high protein snacks into your routine and reap the benefits.