5 EASY HIGH PROTEIN SNACKS
Getting adequate protein is a pretty consistent challenge for our clients - both new and old. We have talked about why adequate protein intake is important for not only fat loss goals but for optimal health; we have countless high protein breakfast, lunch, and dinner recipes; and we even have a comprehensive list of plant-based protein sources.
Still, getting enough protein in your diet can be tough. The most helpful advice we have is to make sure that each meal and snack you eat has an identifiable protein source included in it. Every recipe we create has the goal of making it easier for you to hit your protein and today we’re including some snack ideas that can help you hit that protein target.
DON’T FORGET TO JOIN MY WEEKLY EMAIL LIST FOR MORE NUTRITION TIPS & TRICKS
1 — A high protein CHEESECAKE BOWL
I strongly believe that few foods are more versatile than nonfat greek yogurt. If you eat dairy, nonfat greek yogurt is an absolute must-have for your fridge. It can be used to add more protein and thickness to a smoothie, as a nonfat substitute for sour cream (I love it on my taco salads), or sweetened with honey or stevia and eaten with berries or granola.
My absolute favorite treat is what I call a cheesecake bowl. The magic is in the sugar-free pudding mix. As it mixes with the lactose in the greek yogurt, it thickens to create a delicious, cheesecake texture that’s great with all types of toppings!
WHAT YOU NEED FOR THE BASE
200g Nonfat greek yogurt
10g Sugar-free cheesecake flavored Jell-O pudding mix
Optional: a few drops of vanilla extract
TOPPING IDEAS:
15g Coconut flour (mix in to thicken the mixture even more) = 3P/2F/9C
12g PB2 or PB Fit = 4P/1F/6C
15g Chocolate chips = 1P/4F/9C
WHAT TO DO
For the base, add your sugar-free cheesecake mix to your greek yogurt and stir until the mixture thickens.
Add toppings as desired and enjoy!
MACROS PER BASE: 20P/0F/15C
2 — AIR FRIED CHICKPEAS AND EDAMAME for plant-based protein
Chickpeas and edamame are both great, plant-based protein sources. They are easy to prepare in a way that allows you to snack on them on the go. Use the following recipe and cooking directions to whip up some yummy chickpeas or edamame that fits your taste - whether that’s spicy, savory, or sweet.
WHAT YOU NEED
1 15 oz. can chickpeas or 12 oz bag of frozen shelled edamame
Cooking oil spray
Flavoring of choice
CHILI LIME
1 TBSP. TJ’s chili lime seasoning
OR
1 tsp. chili powder
½ tsp. Cumin
½ tsp. Salt
2 tsp. lime juice (toss in lime juice first then add dry seasoning mix)
CINNAMON SUGAR
1 TBSP stevia
½ tsp. Cinnamon
RANCH
1 TBSP. ranch dip seasoning packet
OR
1 tsp. onion powder
1 tsp. garlic powder
½ tsp. dill
½ tsp. dried chives
WHAT TO DO
Drain and rinse chickpeas in a colander, pat dry with paper towel (just enough to get off excess water)
Place chickpeas in the basket of the air fryer.
Set airfryer to 390 and 15 minutes. After roasting for 5 minutes, the chickpeas should be dry. Spray with cooking oil spray and continue roasting, tossing them around in the basket every 4-5 minutes.
With 2 minutes left, add half of the desired seasoning mix and finish roasting. Place roasted chickpeas in a mixing bowl and coat with remaining seasoning. Let cool for 5 minutes and enjoy!
MAKES 4 SERVINGS (CHICKPEAS) || MACROS PER SERVING: 7P/1F/17C
or
MAKES 4 SERVINGS (EDAMAME) || MACROS PER SERVING: 9P/3.5F/10C
3 — VEGGIES & HIGH-PROTEIN greek yogurt ranch DIP
An incredibly simple yet game-changing favorite from Coach Whitney. Note: instead of Greek yogurt you can also use 2 cups of cottage cheese of choice. Blend it until smooth along with the ranch packet then enjoy with veggies, chips, or on a salad or sandwich.
WHAT YOU NEED
2C Fat-free, plain greek yogurt
1 Ranch flavoring packet
Enjoy with veggies, chips, or crackers of choice
WHAT TO DO
1. Mix the ranch packet into the greek yogurt until well incorporated. If using cottage cheese, blend cottage cheese first then mix in ranch packet.
MACROS PER SERVING WITH GREEK YOGURT (½ CUP): 12 P/0F/9C
4 — macro-friendly STRAWBERRY PRETZEL JELLO SALAD
This magic is one of Coach Teisa’s favorite go-to snacks. It’s protein packed while also being sweet, salty, crunchy, and extremely customizable.
WHAT YOU NEED
1 cup Strawberry Two Good yogurt cup
2 oz Fat Cottage Cheese⠀
1 cup Sugar-Free Jell-O
1 oz Diced Strawberries⠀
10 Pretzel twists
WHAT TO DO
Layer the yogurt, cottage cheese, and Jell-O in a bowl then top with diced strawberries (or other berries) and crushed pretzels. Enjoy!
MACROS PER SERVING: 24P/3F/21C
5 — A (slightly) HIGHER PROTEIN POPCORN
Ok, I’m super bummed about this one because I thought it would be higher in protein but, once I experimented with the recipe, it let me down. I’m including it anyway because it’s still a delicious and easy treat. If you haven’t tried nutritional yeast yet, it’s a gluten-free, dairy-free complete protein with a cheesy flavor that can be used in many different ways.
WHAT YOU NEED:
¼ cup Popcorn kernels
1T Coconut or olive oil (15ish second spray if using cooking oil spray)
¼ cup Nutritional yeast
Salt to taste
WHAT TO DO:
Air pop the popcorn
If you have a spice grinder or food processor, you can grind up the nutritional yeast flakes so that they stick to the popcorn better.
Spray with coconut oil spray or drizzle with cooking oil
Put in a paper bag with nutritional yeast and salt to taste, shake, and enjoy!
MAKES 4 SERVINGS || MACROS PER 2C SERVING: 4P/1.5F/11C
OTHER HIGH PROTEIN SNACKS
Jerky
Rice cakes with deli meat and laughing cow cheese
Cottage cheese + fruit
Pop Corners Flex chips or Quest Protein Chips
Premier Protein cereal
Protein bar (look for ones that have at least 12-15g protein and less than 10g of fat - RX bar, Clif Builder's Bar, Built Bar)
Collagen protein added to coffee or tea
Fuel for Fire squeeze packets
Protein2O or Ascent protein waters
Check out our free resources where we share more high-protein recipes and meal prep tips and learn more about our 1:1 Nutrition Coaching here!