If you’re looking for a way to stay full and satisfied between meals, high-protein snacks are an excellent choice. We all know that hunger can strike between our main meals, leading to unhealthy snacking choices.
But fear not, because we’ve curated a list of protein-packed delights that not only curb those cravings but also provide you with the energy you need to power through your day.
Protein is the key to keeping your appetite in check and maintaining steady blood sugar levels.
It helps you stay fuller for longer, preventing those mid-morning or afternoon slumps that often tempt us to reach for less nutritious options.
Whether you’re looking to manage your weight, fuel your workouts, or simply enjoy a nutritious and tasty snack, our selection has got you covered.
From on-the-go options perfect for busy days to savory and sweet treats that will tantalize your taste buds, we’ve explored a wide range of choices to suit every preference.
Let’s dive into the world of high-protein snacks and discover how they can revolutionize your between-meal munching habits.
Here are the best high-protein meals in between meals
1. Greek yoghurt with mixed berries
Creamy Greek yogurt paired with a vibrant medley of mixed berries creates a delightful blend of textures and flavors. The yogurt’s richness complements the sweet-tart burst of berries, offering a nutritious and satisfying treat packed with antioxidants, protein, and probiotics. Perfect for a wholesome breakfast or snack.
Calories: 150; Protein: 18g; Health Benefits: Greek yoghurt is a good source of calcium and probiotics; Ingredients: Greek yoghurt, mixed berries; Best Eating Time: Snack or breakfast; Drink Pairing: Green tea.
2. Hard-boiled eggs with avocado
Nutrient-packed hard-boiled eggs and creamy avocado come together for a satisfying duo. The eggs provide protein and essential vitamins, while the avocado offers healthy fats and a buttery texture.
Sprinkled with a touch of seasoning, this simple combo makes for a quick, balanced snack or breakfast option that keeps you energized and full.
Calories: 200; Protein: 12g; Health Benefits: Eggs provide essential amino acids, while avocados are a source of healthy fats.
Ingredients: Hard-boiled eggs, avocado, salt, pepper; Best Eating Time: Mid-morning or afternoon; Drink Pairing: Water or herbal tea.
3. Tuna salad with mixed greens
A refreshing blend of tuna salad and mixed greens creates a balanced dish. The protein-rich tuna pairs with the freshness of assorted greens, making for a satisfying and nutritious meal.
Drizzled with a zesty dressing, this combination offers a light yet fulfilling option perfect for a quick lunch or dinner.
Calories: 300; Protein: 25g; Health Benefits: Tuna is a good source of omega-3 fatty acids and vitamin D, while mixed greens provide fibre and vitamins.
Ingredients: Tuna, mixed greens, tomatoes, cucumbers, onion, lemon juice, olive oil; Best Eating Time: Lunch; Drink Pairing: Iced tea.
4. Chicken breast with roasted vegetables
Lean and protein-packed chicken breast is served alongside a medley of roasted vegetables. The tender, flavorful chicken complements the caramelized sweetness of the veggies, resulting in a wholesome and balanced dish.
Bursting with nutrients and color, this combination makes for a delicious and nourishing meal that’s both satisfying and health-conscious.
Calories: 350; Protein: 30g; Health Benefits: Chicken breast is a lean protein source, while roasted vegetables provide fibre and vitamins.
Ingredients: Chicken breast, mixed vegetables (carrots, broccoli, cauliflower), olive oil, salt, pepper; Best Eating Time: Dinner; Drink Pairing: Red wine (in moderation)
5. Cottage cheese with sliced fruit
Creamy cottage cheese pairs harmoniously with a selection of sliced fruits. The contrast between the tangy cheese and the natural sweetness of fruits offers a delightful taste and texture experience.
Packed with protein and vitamins, this easy-to-assemble combination makes for a wholesome snack or breakfast that’s both refreshing and satisfying.
Calories: 200; Protein: 15g; Health Benefits: Cottage cheese is a good source of calcium and probiotics, while the fruit provides vitamins and fibre.
Ingredients: Cottage cheese, sliced fruit (such as peaches, strawberries, or kiwi); Best Eating Time: Snack; Drink Pairing: Sparkling water
6. Grilled salmon with asparagus
Grilled salmon, rich in omega-3s and protein, is served alongside tender asparagus spears. The succulent salmon’s flavor melds with the earthy freshness of asparagus, creating a balanced and nutrient-dense dish.
This combination not only satisfies your palate but also provides essential nutrients, making it a delicious and healthful choice for a well-rounded meal.
Calories: 400; Protein: 35g; Health Benefits: Salmon is a good source of omega-3 fatty acids and vitamin D, while asparagus provides fibre and vitamins.
Ingredients: Salmon fillet, asparagus, olive oil, lemon juice, salt, pepper; Best Eating Time: Dinner; Drink Pairing: White wine (in moderation)
7. Hummus with carrots and celery
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Smooth hummus paired with crisp carrot and celery sticks offers a wholesome snack. The creamy hummus complements the crunch of veggies, creating a tasty and nutritious option for guilt-free munching.
Calories: 150; Protein: 4g; Health Benefits: Hummus is a good source of healthy fats and fibre, while carrots and celery provide vitamins and fibre.
Ingredients: Hummus, sliced carrots, sliced celery; Best Eating Time: Snack; Drink Pairing: Sparkling water.
8. Grilled chicken skewers with tzatziki sauce
Tender grilled chicken skewers are elevated with zesty tzatziki sauce. The juicy chicken’s charred flavors harmonize with the refreshing yogurt-based sauce, creating a savory and creamy contrast.
Bursting with protein and a blend of herbs, this Mediterranean-inspired dish offers a satisfying blend of textures and tastes that’s perfect for a flavorful and wholesome meal.
Calories: 300; Protein: 25g; Health Benefits: Chicken is a lean protein source, while tzatziki sauce is a source of healthy fats and probiotics.
Ingredients: Chicken breast, cherry tomatoes, red onion, bell pepper, tzatziki sauce (made with Greek yoghurt, cucumber, lemon juice, dill, and garlic); Best Eating Time: Dinner; Drink Pairing: Iced tea.
9. Steak salad with mixed greens
Savor a steak salad featuring succulent grilled steak atop a bed of mixed greens. The steak’s hearty flavor complements the freshness of greens, resulting in a satisfying and balanced meal that provides protein and a variety of nutrients.
Calories: 400; Protein: 30g; Health Benefits: Steak is a good source of iron and protein, while mixed greens provide fibre and vitamins.
Ingredients: Steak, mixed greens, cherry tomatoes, cucumber, red onion, balsamic vinaigrette dressing; Best Eating Time: Lunch or Dinner; Drink Pairing: Red wine (in moderation).
10. Protein smoothie with spinach and banana
Indulge in a nourishing protein smoothie featuring the goodness of spinach and banana. Blending together, these ingredients create a vibrant green concoction.
Packed with essential nutrients, spinach adds a healthy dose of vitamins and minerals, while the banana imparts natural sweetness and creaminess.
With the addition of a protein source like yogurt or protein powder, this smoothie becomes a well-rounded option for a post-workout refuel or a wholesome breakfast, energizing your day.
Calories: 250; Protein: 20g; Health Benefits: Spinach is a good source of vitamins and minerals, while bananas provide potassium and fibre.
Ingredients: Protein powder, spinach, banana, almond milk; Best Eating Time: Breakfast or post-workout; Drink Pairing: Water
11. Quinoa salad with chickpeas and feta
A delightful quinoa salad harmonizing nutty quinoa, hearty chickpeas, and tangy feta. The medley bursts with flavors, offering a protein-packed dish. The quinoa provides a delicate base, while the chickpeas add substance and texture.
Crumbled feta enhances each bite with its creamy saltiness. A zesty dressing ties everything together, creating a refreshing and nutritious salad that satisfies with every mouthful.
Calories: 350; Protein: 15g; Health Benefits: Quinoa is a source of plant-based protein and fibre, while chickpeas provide additional protein and fibre, and feta cheese is a source of calcium.
Ingredients: Quinoa, chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, olive oil, lemon juice; Best Eating Time: Lunch or dinner; Drink Pairing: Iced tea or sparkling water.
12. Sliced turkey breast with sliced apple
Thinly sliced turkey breast meets the crisp sweetness of apple slices in a delightful pairing. The lean turkey offers a protein-packed foundation, while the fresh apple slices add a juicy and refreshing crunch.
This combination creates a balanced and light dish, where savory and sweet flavors mingle harmoniously, making each bite a savory-sweet sensation.
Calories: 200; Protein: 15g; Health Benefits: Turkey is a lean protein source, while apples provide fibre and vitamins.
Ingredients: Sliced turkey breast, sliced apple; Best Eating Time: Snack; Drink Pairing: Green tea.
13. Grilled shrimp with zucchini noodles
Savor the succulent delight of grilled shrimp paired with zucchini noodles. Tender shrimp, seasoned to perfection, offer a protein-rich element to the dish.
Zucchini noodles, or “zoodles,” provide a light and nutritious alternative to traditional pasta, adding a fresh and crisp texture.
This combination creates a low-carb and flavorful meal that’s both satisfying and health-conscious, making it a wonderful choice for those seeking a delicious and wholesome dining experience.
Calories: 250; Protein: 20g; Health Benefits: Shrimp is a low-calorie source of protein and omega-3 fatty acids, while zucchini noodles provide vitamins and fibre.
Ingredients: Shrimp, zucchini, olive oil, garlic, salt, pepper; Best Eating Time: Dinner; Drink Pairing: White wine (in moderation).
14. Edamame salad with mixed vegetables
Enjoy an edamame salad with mixed veggies—nutrient-packed edamame and a medley of colorful vegetables. A delightful and wholesome dish that offers freshness and crunch in every bite.
Calories: 250; Protein: 14g; Health Benefits: Edamame is a source of plant-based protein and fibre, while mixed vegetables provide additional vitamins and fibre.
Ingredients: Edamame, mixed vegetables (carrots, cucumber, red onion), sesame oil, rice vinegar, soy sauce; Best Eating Time: Lunch or dinner; Drink Pairing: Iced tea or sparkling water.
15. Protein pancakes with banana
Savor protein-packed pancakes infused with the sweetness of ripe banana. These fluffy delights blend the goodness of protein-rich batter with the natural sugars of banana.
A balanced and energizing breakfast option that combines great taste with nutrition, providing a delightful morning treat that keeps you fueled and satisfied.
Calories: 300; Protein: 20g; Health Benefits: Protein pancakes made with whey or egg white protein powder are a high-protein, low-carb option, while bananas provide potassium and fibre.
Ingredients: Protein powder, egg whites, almond milk, banana; Best Eating Time: Breakfast or post-workout; Drink Pairing: Water or coffee.
16. Beef jerky with almonds
Experience the savory delight of beef jerky paired with crunchy almonds. The robust flavors of the beef complement the nutty crunch of almonds, creating a protein-rich and satisfying snack that offers a harmonious blend of textures and tastes.
Calories: 250; Protein: 20g; Health Benefits: Beef jerky is a high-protein, low-fat snack, while almonds provide healthy fats and fibre.
Ingredients: Beef jerky, almonds; Best Eating Time: Snack; Drink Pairing: Water or green tea.
17. Grilled chicken breast with roasted sweet potato
Savor the delectable harmony of grilled chicken breast and roasted sweet potato. Juicy and tender, the chicken offers lean protein, while the sweet potato brings a caramelized sweetness and wholesome starch.
This combination delivers a well-rounded and satisfying meal, balancing protein and complex carbohydrates for a nourishing and flavorful dining experience that delights the palate and fuels the body.
Calories: 400; Protein: 30g; Health Benefits: Chicken breast is a lean protein source, while sweet potatoes are a source of fibre and vitamins.
Ingredients: Chicken breast, sweet potato, olive oil, salt, pepper; Best Eating Time: Dinner; Drink Pairing: Red wine (in moderation).
18. Tuna and white bean salad
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Delight in a refreshing tuna and white bean salad. Flaky tuna combines with hearty white beans, offering a protein-packed duo.
A medley of crisp vegetables and zesty herbs elevate the flavors, while a light vinaigrette ties everything together. This simple yet flavorful salad is perfect for a quick and nutritious meal that satisfies with each bite.
Calories: 300; Protein: 20g; Health Benefits: Tuna and white beans are both sources of protein and fibre, while mixed greens provide additional vitamins and fibre.
Ingredients: Canned tuna, canned white beans, mixed greens, cherry tomatoes, red onion, olive oil, lemon juice; Best Eating Time: Lunch; Drink Pairing: Iced tea or sparkling water.
19. Baked salmon with roasted Brussels sprouts
Have you tasted the exquisite blend of baked salmon alongside roasted Brussels sprouts before. The tender, flaky salmon provides omega-3 richness, while the roasted Brussels sprouts offer a delightful crispness.
This pairing creates a harmonious dish that’s both flavorful and wholesome, delivering a satisfying balance of textures and nutrients for a memorable dining experience.
Calories: 400; Protein: 30g; Health Benefits: Salmon is a source of omega-3 fatty acids and vitamin D, while Brussels sprouts are a source of fibre and vitamins.
Ingredients: Salmon fillet, Brussels sprouts, olive oil, garlic, salt, pepper; Best Eating Time: Dinner; Drink Pairing: White wine (in moderation).
20. Protein bars with a banana
Enjoy the convenience and nutrition of protein bars paired with the natural sweetness of a banana. These bars provide a quick protein boost, while the banana offers a dose of vitamins and fiber.
A balanced snack combination that satisfies your cravings and fuels your body, making it an ideal on-the-go option.
Calories: 300; Protein: 20g; Health Benefits: Protein bars with a banana can be a convenient way to boost the immune system and regulate blood pressure.
Ingredients: Rolled oats, Protein powder, Bananas, Nut butter (such as peanut butter or almond butter), Honey, Vanilla extract, and Optional add-ins (such as chopped nuts, dried fruit, or chocolate chips). Drink pairing: Water or Milk
21. Greek yoghurt with berries and nuts
taste the creamy richness of Greek yogurt adorned with a vibrant medley of fresh berries and crunchy nuts. The yogurt offers a protein-packed base, while the burst of berries adds natural sweetness and antioxidants.
Topped with nuts for a satisfying crunch and healthy fats, this ensemble creates a delicious and balanced treat that’s both nourishing and delectable.
Calories: 250; Protein: 20g; Health Benefits: Greek yoghurt is a source of protein and probiotics, while berries provide antioxidants and fibre, and nuts provide healthy fats and additional protein.
Ingredients: Greek yoghurt, mixed berries, nuts (almonds or walnuts); Best Eating Time: Breakfast or snack; Drink Pairing: Coffee or tea.
22. Black bean and vegetable stir-fry
Experience the fusion of flavors in a black bean and vegetable stir-fry. Protein-rich black beans combine with a colorful assortment of crisp and tender vegetables.
A harmonious blend of savory and textures, this stir-fry offers a delightful plant-based meal that’s both satisfying and nutritious, showcasing the beauty of fresh ingredients coming together in a delicious medley.
Calories: 350; Protein: 18g; Health Benefits: Black beans are a source of plant-based protein and fibre, while mixed vegetables provide additional vitamins and fibre.
Ingredients: Black beans, mixed vegetables (such as bell peppers, onions, and broccoli), olive oil, garlic, soy sauce; Best Eating Time: Lunch or dinner; Drink Pairing: Iced tea or water.
23. Grilled steak with roasted asparagus
Savor the succulence of grilled steak paired with roasted asparagus. The juicy, flavorful steak provides a hearty protein source, while the roasted asparagus offers a delightful crunch and earthy taste.
This combination delivers a satisfying and wholesome meal, where the rich flavors of the steak complement the freshness of the asparagus for a delicious dining experience.
Calories: 400; Protein: 30g; Health Benefits: Steak is a source of protein and iron, while asparagus is a source of fibre and vitamins.
Ingredients: Steak, asparagus, olive oil, salt, pepper; Best Eating Time: Dinner; Drink Pairing: Red wine (in moderation).
24. Cottage cheese and fruit salad
Delight in the harmony of cottage cheese and fruit salad. Creamy cottage cheese forms a protein-packed base, while a medley of fresh fruits adds a burst of natural sweetness and vitamins.
This combination creates a refreshing and wholesome dish, offering a balance between creamy and juicy textures, making it a nutritious and delicious option for a light meal or snack.
Calories: 200; Protein: 15g; Health Benefits: Cottage cheese is a source of protein and calcium, while the fruit provides vitamins and fibre.
Ingredients: Cottage cheese, mixed fruit (such as berries and chopped apple or pear); Best Eating Time: Breakfast or snack; Drink Pairing: Green tea or water.
25. Grilled tofu and vegetable skewers
Grilled tofu and vegetable skewers are a delicious and healthy option for both vegetarians and meat-eaters alike. The combination of tender tofu and colorful vegetables creates a visually appealing dish that is packed with nutrients.
Whether you’re grilling them as a main course or serving them as a side dish, these skewers are sure to be a hit at any summer gathering. So why not give them a try?
Fire up the grill, gather your favorite veggies, marinate some tofu, and enjoy the smoky flavors of this plant-based delight. Your taste buds and your body will thank you.
Calories: 250; Protein: 15g; Health Benefits: Tofu is a source of plant-based protein, while mixed vegetables provide additional vitamins and fibre.
Ingredients: Firm tofu, mixed vegetables (such as bell peppers, onions, and zucchini), olive oil, garlic, soy sauce; Best Eating Time: Lunch or dinner; Drink Pairing: Iced tea or water.
26. Egg salad lettuce wraps
Egg salad lettuce wraps are a delicious and nutritious option for a light and satisfying meal. With their combination of protein-rich eggs, crisp lettuce, and flavorful seasonings, these wraps offer a refreshing twist on the classic egg salad sandwich.
They are also incredibly versatile, allowing for endless variations by adding different vegetables or spreads.
Whether enjoyed as a quick lunch or served as an appetizer at a summer gathering, egg salad lettuce wraps are sure to impress both your taste buds and your guests. So why not give them a try and discover a new favorite dish?
Calories: 250; Protein: 15g; Health Benefits: Eggs are a source of protein and healthy fats, while lettuce provides fibre and vitamins.
Ingredients: Hard-boiled eggs, mayonnaise, mustard, lettuce leaves; Best Eating Time: Lunch or snack; Drink Pairing: Water or iced tea.
27. Baked chicken wings with celery sticks
Baked chicken wings with celery sticks is a delicious and healthy option for a snack or meal. The combination of crispy wings and crunchy celery provides a satisfying texture and taste.
The wings are seasoned to perfection with a blend of spices, elevating their flavor. Additionally, the use of baking instead of frying reduces the amount of unhealthy fats typically found in traditional wings.
So, next time you’re craving wings, give this healthier alternative a try – your taste buds and waistline will thank you!
Calories: 300; Protein: 20g; Health Benefits: Chicken wings are a source of protein, while celery provides fibre and vitamins.
Ingredients: Chicken wings, celery sticks, olive oil, salt, pepper, hot sauce (optional); Best Eating Time: Snack; Drink Pairing: Water or iced tea.
28. Seared tuna steak with mixed greens
Seared tuna steak with mixed greens is a delicious and nutritious dish that is simple to prepare. The combination of the flavorful and tender tuna steak with the fresh and crisp mixed greens creates a well-balanced and satisfying meal.
Whether enjoyed as a light lunch or a hearty dinner, this dish is sure to please even the most discerning palate. So next time you’re looking for a healthy and tasty option, give seared tuna steak with mixed greens a try – your taste buds will thank you!
Calories: 300; Protein: 25g; Health Benefits: Tuna is a source of protein and omega-3 fatty acids, while mixed greens provide additional vitamins and fibre.
Ingredients: Tuna steak, mixed greens, olive oil, lemon juice, salt, and pepper; Best Eating Time: Lunch or dinner; Drink Pairing: Sparkling water or white wine (in moderation).
29. Turkey and cheese roll-ups
Enjoy the simplicity of turkey and cheese roll-ups. Thin slices of turkey are wrapped around creamy cheese, creating a protein-rich and satisfying snack.
This convenient and versatile option is perfect for a quick bite or as a light meal, offering a balanced blend of flavors and textures that’s both delicious and easy to enjoy.
Calories: 250; Protein: 20g; Health Benefits: Turkey is a lean protein source, while cheese provides calcium.
Ingredients: Sliced turkey breast, cheese slices, lettuce leaves; Best Eating Time: Snack; Drink Pairing: Water or green tea.
30. Lean Beef
Lean beef known for its high-quality protein content and essential nutrients, lean beef offers a satisfying and nourishing option.
Whether grilled, roasted, or sautéed, its versatility makes it a delicious centerpiece for a variety of dishes, from hearty mains to flavorful salads, contributing to a balanced diet that’s both flavorful and beneficial for your overall well-being.
Protein is abundant in lean meat. It also has a high concentration of bioavailable iron, zinc, selenium, and vitamins B12 and B6.
Red meat can be part of a healthy diet, but limiting your consumption is recommended. Consuming a lot of red meat has increased the chance of acquiring specific health problems, such as colorectal cancer.
Frequently Asked Questions
What if you don’t get enough protein?
You will get sick frequently due to insufficient protein to enhance the immune system. Mood swings or difficulty thinking to result from variable blood sugar and protein’s effect on neurotransmitters (which govern mood) in the brain Muscle weakness because amino acids are for muscle growth.
Is two eggs enough protein?
“Eating two eggs in the morning only provides about 12 grams of protein,” adds Horton. “You’ll need to increase your egg intake or layer in other protein sources to meet that 30-gram threshold.”
Is rice a good source of protein?
Because of its nutritional superiority, rice protein is considered an excellent source of protein to other plant-based protein sources. It’s a novel food ingredient due to various positive functional features.
What are some high-protein foods to eat for weight gain?
Proteins include red meats, pig, skin-on chicken (roast or broil instead of deep frying for health), salmon or other oily fish, beans, whole milk, eggs, cheese, and full-fat yoghurt.
How much protein do I require daily?
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should ingest 0.8 grams of protein per kilogram of body weight, or 0.36 grams each pound. That means the average passive guy should have 56 grams of protein daily, while the average woman should consume 46 grams.
What are high-protein snacks?
High-protein snacks are food options that contain a significant amount of protein, which helps to keep you satiated and energized between meals. Examples include nuts, yogurt, cheese, and protein bars.
Why is protein important in snacks?
Protein takes longer to digest, providing a sustained feeling of fullness and stabilizing blood sugar levels. This helps to curb hunger and prevent overeating between meals.
What are some portable high-protein snacks?
Portable options include jerky, protein-rich trail mix, Greek yogurt cups, and hard-boiled eggs. These snacks are convenient for on-the-go situations.
Are plant-based protein snacks effective?
Absolutely! Plant-based sources like nuts, seeds, legumes, and tofu are rich in protein and can be just as effective in keeping you full between meals.
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How do high-protein snacks support weight management?
High-protein snacks reduce hunger and prevent rapid spikes in blood sugar, which can help control cravings and promote healthier food choices, ultimately aiding in weight management.
Can high-protein snacks help with muscle recovery?
Yes, consuming protein-rich snacks after physical activity can aid in muscle repair and recovery by providing the necessary amino acids for tissue regeneration.
What role do fiber-rich foods play in high-protein snacks?
Fiber is important in high-protein snacks as it adds bulk to your snack, promoting a feeling of fullness. Combining protein with fiber helps maintain satiety for longer periods.
How do I balance high-protein snacks with my overall diet?
Ensure your high-protein snacks complement your daily caloric and nutritional needs. Opt for a variety of nutrient-rich options and consider your overall meal plan.
Can high-protein snacks replace balanced meals?
While high-protein snacks can temporarily stave off hunger, they shouldn’t replace balanced meals entirely. Focus on incorporating a mix of high-quality protein sources within your overall diet for optimal health and satiety.
Remember, individual nutritional needs vary, so it’s best to consult with a healthcare professional or registered dietitian to tailor your snack choices to your specific goals and dietary requirements.
Conclusion
Incorporating high-protein snacks into your diet can help you stay full and energized between meals while providing numerous health benefits.
Plenty of high-protein options exist whether you’re looking for a savoury or sweet snack. Try out those delicious and nutritious snacks to keep you fueled throughout the day.