Discover the 7 Shocking High-Protein Snacks Weight Lifters Swear by – #3 Will Blow Your Mind!

Eating well doesn't have to be complicated, especially when it comes to snacking. With busy schedules and the constant temptation of unhealthy options, having a stock of high-protein snacks that are simple to prepare can help you stay on track with your dietary goals. Here are 10 dietitian-approved, low-calorie, high-protein snacks that are not only nutritious but also easy to grab on the go.

Top 10 Low-Calorie, High-Protein Snacks

1. Salmon Jerky

While beef jerky is a common favorite, nutritionist Kirkpatrick advocates for salmon jerky as a superior option. Not only is it rich in protein, but it also contains omega-3 fatty acids, which can enhance satiety, fuel muscle growth, and bolster brain health.

2. Hard Boiled Eggs

Both De Santis and Kirkpatrick recommend hard-boiled eggs as an excellent snack. Each egg provides about six grams of protein, making it easy to reach a high-protein level by eating two. Eggs are also packed with unsaturated fats, vitamin D, and choline, which supports heart and brain health.

3. Greek Yogurt with Protein Powder and Berries

Mixing a scoop of protein powder—particularly chocolate-flavored—into Greek yogurt, topped with berries, is a straightforward way to boost your snack's protein content. The yogurt alone offers around 20 grams of protein, even before adding the powder.

4. Cottage Cheese and Fruit

Cottage cheese is another powerhouse of protein, with one cup delivering a whopping 24 grams. When grocery shopping, Kirkpatrick advises choosing plain varieties and adding your own toppings to avoid added sugars. Bannan enjoys sweetening hers with pineapple or peaches.

5. Edamame

A fantastic snack for vegans and vegetarians, edamame packs 18.5 grams of protein per cup. Kirkpatrick notes that it is also rich in fiber, iron, calcium, and vitamin C, making it a nutrient-dense choice.

6. Nuts and Seeds

Nuts and seeds are a convenient way to add protein to your diet, according to De Santis. They require no preparation and are perfect for on-the-go snacking. With a variety of options available—like peanuts, cashews, walnuts, almonds, pistachios, hemp seeds, and pumpkin seeds—these snacks provide a diverse range of nutrients.

7. Roasted Chickpeas

De Santis highlights roasted chickpeas not just for their protein content—14.5 grams per cup—but also for their fiber, which only 5% of Americans are currently getting enough of. You can purchase these ready-to-eat or make them at home by roasting them in the oven for about 45 minutes at 350°F, drizzled with olive oil and your favorite spices.

8. Apple Slices with Nut Butter

This classic combination not only satisfies your sweet tooth but also adds protein. Pairing apple slices with nut butter, which delivers about eight grams of protein per serving, provides a nutritious balance. As Bannan notes, the mix of sweet and crunchy makes for an enjoyable snack.

9. Protein Shake

Protein shakes can be an effective way to boost your protein intake, providing around 25 grams per serving, according to Kirkpatrick. A simple recipe includes combining a scoop of protein powder with ¾ cup of milk or a milk alternative, a banana, and optional add-ins like spinach or chia seeds.

10. Tuna, Avocado, and Crackers

A quick and satisfying snack can be made by combining half a can of tuna, which has about 16.5 grams of protein, with smashed avocado on whole grain crackers. Angelone describes this mix as savory and satiating, taking only a couple of minutes to prepare.

Variety is Key

While it's beneficial to have favorite high-protein snacks, De Santis encourages diversifying your options. Each protein-rich food offers unique advantages; for instance, while chickpeas provide fiber, Greek yogurt contains probiotics. Incorporating a variety of protein sources can maximize your health benefits.

Incorporating these high-protein snacks into your daily routine can make a significant difference in your overall health and wellness. By being prepared with a range of convenient options, you can navigate your snacking choices with ease and confidence.