30 Easy and Healthy Snacks

30 Easy and Healthy Snacks

When we have a busy lifestyle, snacks can be helpful when we are hungry and there is little time to prepare a meal. However, many packaged foods available today are high in refined carbohydrates and sugar, which can leave you feeling unsatisfied and craving more food. The key is to ensure that your snacks are nutritious and contain protein. Protein will keep you full because it triggers the release of appetite-suppressing hormones, slows digestion, and stabilizes blood sugar levels. Here are 30 high-protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.

1. Jerky

Jerky is trimmed of fat, cut into strips, and dried. It is an excellent and convenient snack. It is very high in protein, with an impressive 9 grams per 28 grams. Beef, chicken, turkey, and tuna (mojama) are often dried. It can be found in most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients. Your best bet is to make your own snack, using just meat or fish and some seasonings.

2. Dried Fruit and Nut Mix

This mix is a combination of dried fruits and nuts that is sometimes combined with chocolate and cereals. Eight grams provide a good source of protein. You can increase the protein content of the mix by adding almonds or pistachios, which are slightly higher in protein than other types of nuts like walnuts or cashews. This dried fruit and nut mix is very high in calories, so it’s important not to eat too much at once. A handful is a reasonable portion.

3. Turkey Roll-Ups

Turkey roll-ups are a delicious and nutritious high-protein snack, consisting of cheese and vegetables wrapped in a slice of turkey breast. They are essentially a sandwich without the bread. Snacks that are high in protein and low in carbohydrates, like turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor for appetite regulation.

You can make roll-ups by placing four slices of turkey breast on a plate and then spreading a teaspoon of cream cheese on each slice. Place a slice of cucumber and a slice of tomato on the turkey and wrap them up. Each roll-up provides about five grams of protein from the turkey and cheese, as well as some additional nutrients and fiber from the tomato and cucumber.

4. Greek Yogurt Parfait

Greek yogurt is an ideal healthy snack that is high in protein, with 20 grams of protein per serving of one cup (224 grams). It has been shown to be more filling than lower-protein yogurts. In addition to being a great source of protein, Greek yogurt is also rich in calcium, which is important for bone health.

To make the yogurt even more delicious and satisfying, you can make a parfait by layering one cup of yogurt with granola (Granola is a food made from nuts, oats mixed with honey and other natural ingredients. The mixture is baked until crispy) and mixed berries.

Adding granola to the yogurt provides four more grams of protein per 29g. However, be mindful of how much you use, as granola is high in calories and easy to overeat. A reasonable portion is one or two tablespoons.

5. Vegetables and Yogurt Dip

Vegetables are ideal for snacking, but on their own, they are not very high in protein. You can increase your protein intake by pairing them with yogurt dip. Yogurt dip is typically made by combining yogurt with herbs and seasonings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost double the amount of protein as regular yogurt. For convenience, prepare a batch of yogurt dip in advance and divide it into small containers in the fridge so you have it ready when you need it.

6. Tuna

Tuna is high in protein and makes for a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it an ideal addition to keep you satisfied. Additionally, tuna is high in several other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids.

7. Hard-Boiled Eggs

Eggs are undeniably healthy because they contain almost all the nutrients your body needs. They are particularly rich in B vitamins and trace elements. In addition to being nutritious, they are also versatile. Hard-boiled eggs make a great snack to take on the go. One hard-boiled egg contains six grams of protein, which will keep you full and satisfied until your next meal. Their satiating properties will also help reduce the number of calories you consume later in the day.

8. Celery Sticks with Peanut Butter

Celery sticks with a tablespoon or two of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams).

Peanut butter and peanuts are known to help you feel full, and they have been shown to promote feelings of fullness when consumed between meals. One study found that peanut butter was more satiating than nuts like almonds or chestnuts.

9. Energy Bites

Energy bites are a delicious and protein-rich snack, combined with a variety of ingredients such as nut butter, oats, and seeds, and then rolled into balls. The best part about energy balls is that they don’t require baking. You can prepare a batch in advance to have a snack available when you’re in a hurry. Here’s a recipe for peanut butter energy bites, which provide five grams of protein per serving:   Ingredients

• ⅔ cup creamy peanut butter
• ½ cup semi-sweet chocolate chips
• 1 cup rolled oats
• ½ cup whole flaxseeds
• 2 tablespoons honey

Instructions: Mix all the ingredients in a medium bowl. Roll to mix well. Place in the refrigerator for 15-30 minutes to make them easier to shape. Make 12 balls and store in the refrigerator for up to 1 week.

10. Cheese Slices

Cheese is incredibly healthy and filling, in addition to being a quick and easy snack. It is an excellent source of calcium, phosphorus, and selenium, and contains small amounts of many other nutrients. Additionally, cheese is high in protein. Just one slice of cheddar cheese provides seven grams, which can help suppress appetite. In a study conducted on overweight men, calorie intake decreased by 9% after consuming cheese as a snack. Another study found that children who ate a combination of cheese and vegetables as a snack needed significantly fewer calories to feel full compared to those who ate chips. A reasonable portion of cheese is around 28-57 grams. Since it contains a significant amount of calories, it’s best to consume it in moderation.

11. A Handful of Almonds

Eating a handful of almonds or another type of nut as a snack is a simple way to fill up on protein. 30g of almonds provides six grams of protein, along with high amounts of vitamin E, riboflavin, trace elements, and healthy fats. Snacking on almonds regularly is associated with many other health benefits and can even help manage your weight. Almonds are also high in calories, so it’s important to know the recommended amount or portion size. A handful is about 22 almonds.

12. Roasted Chickpeas

Chickpeas are a legume with an impressive nutritional profile. They are also an excellent source of protein and fiber. A half-cup (82 grams) serving contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost all vitamins and minerals. They are particularly high in folate, iron, magnesium, phosphorus, copper, and manganese. The combination of fiber and nutrients in chickpeas can help reduce the risk of several conditions such as heart disease, type 2 diabetes, and some types of cancer. A tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when you’re hungry.  

13. Hummus and Vegetables

Hummus is made from cooked chickpeas, pureed and mixed with tahini or olive oil, and then used for dipping. A 1/3-cup (113 grams) serving contains 6.5 grams of protein, making it a filling snack. It is also high in many other nutrients.

Vegetables are a fantastic, nutrient-dense food to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus at the bottom.

14. Cottage Cheese

Cottage cheese is known for being high in protein. There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which is 69% of its total calorie content. Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin. You can enjoy this cheese on its own or combine it with fruits and nuts to make a delicious snack.

15. Apple with Peanut Butter

Apples  and peanut butter is a tasty combination, and they are also a nutrient-rich, protein-rich snack that provides many health benefits.

The fiber and antioxidants  in apples can improve health intestinal  and reduce the risk of heart diseases , while peanut butter has been shown to raise HDL cholesterol (the “good”) and lower LDL cholesterol and triglycerides.

Despite the positive effects that peanut butter can have on your health, it is quite high in calories, so it’s best to consume it in moderation.

A snack of a medium apple with a tablespoon of peanut butter provides four grams of protein, as well as some nutrients like vitamin C and potassium.

16. American-Style Jerky

Jerky sticks are a great protein-packed and portable snack, but it’s important to choose the right type. The jerky sticks you consume should consist of meat and salt only, and maybe some seasonings. Ideally, they should be made from organic, grass-fed beef, as it contains healthier omega-3 fatty acids than grain-fed beef. Most jerky sticks contain about six grams of protein per 28 grams.

17. Protein Bars

Protein bars are an easy way to consume a significant amount of protein. They are much healthier if you make them at home, as store-bought versions are often high in added sugars and other unnecessary ingredients. These are a popular way to get protein made with minimal ingredients. You can also easily make them by following this recipe, which uses nuts, dates, and dried fruits:

Ingredients 1 cup of nuts (almonds, cashews, walnuts, or pecans) 3/4 cup of dates 3/4 cup of other dried fruits (such as blueberries, cherries, raisins, figs, or more dates) A pinch of sea salt

Instructions: Add the nuts to a food processor until they form large crumbs. Then, with the motor running, add the dates and other dried fruits to the processor. Process until you have a mixture that sticks together when pressed between your fingers.

Pour the mixture onto a large piece of parchment paper inside a mold. Shape the mixture into a square and cover with the paper. Chill in the refrigerator for at least one hour before cutting into bars. Store the bars in the refrigerator for a few weeks or in the freezer for a couple of months.

18. Canned or Packaged Salmon

Wild-caught canned salmon is an excellent protein-rich snack that you can take with you wherever you go. 29g provides eight grams of protein and high amounts of some other nutrients, including niacin, vitamin B12, and selenium. Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may decrease the risk of heart disease, depression, and dementia. You can eat canned salmon on its own or add some extra flavor with a little salt and pepper. It tastes great when combined with crackers or chopped vegetables.

19. Chia Seed Pudding

Chia seed pudding has become a popular snack in recent years – and for good reason. It is delicious and healthy, plus it is high in protein. There are four grams of protein in 29g of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese. Furthermore, they are notable for their high content of omega-3 fatty acids, which provide various health benefits.

For example, eating chia seed snacks may help lower triglyceride levels, which is important for reducing the risk of heart disease. To make chia seed pudding, soak the chia seeds in milk for a few hours until you achieve a pudding-like consistency. Then, add flavors like vanilla and cocoa, as in this recipe:

Ingredients: 1 1/2 cups (360 ml) unsweetened almond milk 1/3 cup (63 g) chia seeds 1/4 cup (24 g) cocoa or unsweetened cocoa powder 2-5 tablespoons (30-75 ml) maple syrup if not mixing (can substitute with 5-9 dates) 1/2 teaspoon ground cinnamon (optional) 1/4 teaspoon sea salt Optional: 1/2 teaspoon vanilla extract

Instructions: Add all the ingredients except the sweetener to a bowl and whisk vigorously. When the mixture is ready, you can sweeten with maple syrup or dates. Let it sit covered in the fridge overnight or for at least 3-5 hours (or until it achieves a pudding-like consistency). Then, if you want a creamy texture, put the mixture in a blender until completely smooth. Sweeten to taste if you find it lacking. Leftovers can be kept covered in the fridge for 2-3 days, although they will be better fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

20. Homemade Muesli

Muesli is a baked snack that consists of rolled oats, nuts, and a sweetener like honey. It is a filling snack due to its protein content. Most types of muesli provide at least four grams of protein per 29g.

Store-bought muesli tends to be high in added sugars, which can be avoided by making your own muesli at home. All you have to do is bake the rolled oats, nuts, and seeds together, as in this recipe.

Ingredients 3 cups rolled oats 1 cup dried blueberries 1/2 cup pumpkin seeds 1/2 cup shredded coconut 1/2 cup pure maple syrup 1/4 cup brown sugar 1/4 cup grape seed oil or another neutral oil 1/2 teaspoon salt

Instructions Preheat the oven to 300 ºF. In a large bowl, stir to combine the rolled oats, dried blueberries, pumpkin seeds, and shredded coconut. In a separate bowl, mix the maple syrup, brown sugar, oil, and salt. Pour the wet ingredients over the oats and mix well. Spread the granola on a baking sheet and evenly distribute with a spatula. Bake for 45 minutes, stirring halfway through the baking process.

Let the granola cool completely, then store in an airtight container at room temperature for up to 2 weeks. Although it is healthy, eat in moderation, as granola is quite high in calories. One cup provides nearly 600 calories, so it’s easy to overdo it. To keep your intake in check, measure out a portion of about 1/4 cup.

21. Pumpkin Seeds

Pumpkin seeds are perfect for a quick snack, and they are also high in protein and other valuable nutrients. A 29g serving of pumpkin seeds contains five grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids. Some research suggests that eating pumpkin seeds may help prevent certain cancers, and their healthy fat content may benefit heart health. Additionally, their protein and fiber content makes them an excellent snack to curb hunger until you can eat a full meal. They can be eaten raw or roasted with some spices. A proper serving size is about 1/4 cup.

22. Nut Butters

Nut butters are perfect for when you need a quick and portable high-protein snack. There are several brands on the market like Artisana, Once Again, Salud 180, etc., that offer peanut butter, almond butter, and hazelnut butter, choose organic sources. Nut butters are very nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace elements.

23. Protein Shakes

While obtaining your protein from whole food sources is ideal, protein shakes can make for an easy snack with some protein and other nutrients in your diet. They can be made with various types of protein powder, including whey, egg, soy, and pea protein.

Whey protein, in particular, will make you feel full. In one study, men who consumed a snack bar containing whey protein consumed significantly fewer calories than those who ate a low-protein snack. In another study, a yogurt snack with added whey protein reduced appetite more than a carbohydrate-rich snack with the same number of calories.

Generally, one tablespoon of protein powder provides around 20 grams of protein, which is sure to keep you full until your next meal. To make a protein shake, simply combine one tablespoon of protein powder, one cup of milk or juice, one cup of ice, and fruit if desired. Then pour into a portable container so you can take it with you wherever you go.

24. Edamame Beans

Edamame is immature soybeans still in the pod. This Japanese-origin bean is rich in protein, vitamins, and minerals, and is a quick and easy snack. One cup of edamame provides almost all the nutrients you need, including 17 grams of protein, 52% of your daily vitamin K requirement, and more than 100% of your daily folate requirement.

Typically, edamame is served steamed, although you can also cook them at home with water and salt. Many stores offer pre-cooked and frozen varieties that need to be heated in a microwave. All you have to do is place the hot edamame in a portable container so you can enjoy it anywhere. To enhance the flavor of edamame, add spices and seasonings of your choice.

25. Avocado and Chicken Salad

Avocado and chicken salad is a tasty, filling, and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied. Additionally, avocados are rich in some important nutrients, including vitamin K, vitamin E, potassium, and folate. To make this simple salad, just combine cooked chicken breast and avocado with some seasonings and chopped vegetables, as in this recipe, which contains 22.5 grams of protein. Ingredients 1/2 medium avocado Juice of 1/2 lime 1-2 teaspoons coarse brown mustard 1/2 teaspoon garlic powder Salt and pepper to taste 1 cup cooked, chopped chicken breast 1/2 cup chopped vegetables of choice (suggestion: chopped radishes, carrots, and cabbage)   Instructions In a small bowl, mash the avocado with lime juice and mix in the brown mustard, garlic powder, and salt and pepper. Stir in the chopped chicken breast and chopped vegetables. Serve on your favorite bread, cracker, or vegetables.

26. Fruit and Nut Bars

Fruit and nut bars are a crunchy, protein-rich snack that can be eaten anywhere. Generally marketed options are not always the healthiest choice. However, some brands use natural ingredients with no added sugars.

RAW bars or Energy Bars are a great option. They are known for using simple ingredients like nuts, dried fruits, and oats in their products. Most RAW bars and Energy Bars contain between 5-10 grams of protein, along with plenty of fiber and omega-3 fatty acids.

27. Lentil Salad

A lentil salad is a good snack. It is highly nutritious and a great plant-based source of protein. In fact, one cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese. Additionally, lentils provide more than 50% of your recommended daily fiber intake.

The specific type of fiber found in lentils can promote a healthy gut, as it helps feed the good bacteria in the colon. The combination of protein, fiber, and carbohydrates in lentils is especially helpful for feeling full, and consuming them regularly can be beneficial for managing diabetes and reducing the risk of heart disease and some types of cancer.

To make lentil salad, combine cooked lentils with chopped vegetables, spices, and a dressing of your choice. They taste great when topped with balsamic vinegar and olive oil, as in this recipe.   Salad: 3 ½ cups cooked lentils 1 finely chopped red bell pepper 1 cucumber, diced ¼ red onion or shallot, finely chopped ⅓ cup fresh chopped parsley

Dressing: ¼ cup balsamic vinegar ½ tablespoon olive oil 1 teaspoon Dijon mustard 1 teaspoon maple syrup ½ clove garlic, minced Pinch of salt and pepper

Instructions: In a large bowl, combine the cooked lentils, bell pepper, cucumber, onion, and parsley. You can mix the ingredients together in the bowl or you can blend the vegetables in a blender to add them later to the lentils. Then pour the dressing over the salad and mix.

28. Oatmeal

Oatmeal is easy to make, portable, and very nutritious. Oatmeal is rich in protein and loaded with many vitamins and minerals. Additionally, it provides 16% of your recommended daily fiber intake. Several studies have shown that oatmeal is highly satiating. This is likely due to its combination of healthy fiber and protein. In one study, oatmeal resulted in greater satiety and a lower desire to eat compared to ready-to-eat cereals with the same number of calories. Another study compared residual hunger and food intake after consuming oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later in the day. To make oatmeal the night before and consume it the next morning, mix 1/2 cup of milk with 1/2 cup of oatmeal. For extra flavor, add a little peanut butter, chia seeds, or fruit, as in this recipe. Place in a covered jar overnight, and it will be ready to enjoy as a healthy breakfast the next day.

29. Egg Muffins

Egg muffins are a super healthy snack with lots of protein. They are made by mixing eggs with vegetables and seasonings, pouring the mixture into a muffin tin, and then baking the muffins. They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with vegetables and adding more protein by topping with a tablespoon or two of cheese. This egg muffin recipe combines eggs with broccoli, onion, and peppers:   Ingredients 1 teaspoon salt 1/2 teaspoon organic coconut oil 1 cup broccoli, chopped 1/2 onion, chopped 1/4 whole green peppers, chopped 1/4 whole red pepper, chopped 1 teaspoon black pepper 8 organic eggs 1 teaspoon salt, 1 teaspoon pepper   Instructions Preheat the oven to 400 °F. Pour the coconut oil into a bowl. Wash and chop all the vegetables into 1/4 inch pieces and add them to the bowl. Beat the eggs, then pour into the bowl and mix well with the vegetables. Sprinkle with salt and pepper, then briefly stir the vegetable and egg mixture. Pour the mixture into the muffin tins. Bake the egg muffins in the oven for 18-20 minutes and serve hot or cold.

30. Homemade Cheese Popcorn

Popcorn is a popular and healthy food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese.

It also contains a significant amount of fiber, with four grams per 29g. Additionally, some research has shown that popcorn is a particularly satiating snack. In one study, those who ate popcorn felt less hungry and ate less than those who ate chips.

Despite the satiating effects of popcorn, it is not incredibly high in protein on its own. You can significantly increase the protein content by adding parmesan cheese, which provides 10 grams of protein per 29g.

To enjoy popcorn as a snack, simply combine three cups of popcorn with two tablespoons of parmesan cheese. Share with your loved ones. High-protein snacks are important to have on hand when hunger strikes between meals, as they keep you full and satisfied.

While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you have little time. www.quiropractica1.com