Easy PROTEIN-PACKED Snack Options For Anyone Who Is Busy
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Empty carbs leave you feeling unsatisfied and hungry again forty-five minutes later. We all know this feeling! You go to the pantry for something quick and come out with chips or a cereal bar. While these snacks are convenient and may offer some momentary gratification, they never truly satisfy mentally or physically. But I understand the convenience factor, so today, I want to share some high-protein snack options that are simple and easy and won’t leave you feeling guilty!
Protein doesn’t break down as quickly as carbohydrates do, which is why you feel fuller for longer after eating a high-protein snack or meal. Supplying your body with healthier nutrients doesn’t have to be complicated!
Cottage Cheese
Hard-boiled eggs
Smoked Salmon on crackers
Greek Yogurt
Pumpkin Seeds
Egg Muffins
Tuna and Crackers
Peanut Butter and Rice Cakes
Cottage Cheese
Although its texture might require some getting used to, cottage cheese is an amazing source of protein! When I was younger and looking for healthy snack options, I couldn’t believe how much protein it contained. I fell in love with this little snack, and it has become a staple in our household.
Plus, there are so many ways to eat it if the texture bothers you. I know people who add fruit to their cottage cheese or spread it on toast. This allows for a crunch factor since it is mushy.
Of course, if you have never eaten cottage cheese before and you go pick some up at the store today, you might be thinking, “What is the difference between “large curd” and “small curd”? I had no idea! I definitely had to google it. LOL. The internet told me that large curd has a milder flavor since it is fermented for a shorter amount of time than small curd. This has never bothered me because I like tangy flavors, but if that isn’t your thing, try going for the large curd!
Protein: 25g per 1 cup
Hard-boiled Eggs
Who doesn’t love a good hard-boiled egg? This snack is so easy to prepare ahead of time and leave in the fridge for when you need something quick or on the go. Add eggs to water, boil, and cook for 10-12 minutes. If you have a little more time on your hands, you could turn these little babies into deviled eggs. Yumm!! Again, this snack will be rewarding to eat as it will be filling for much longer than those sugary cereal bars you’ve been consuming.
Protein: 6g per 1 egg
Egg Muffins
Since we are already talking about eggs, let’s just continue down the path of eggy snacks! One of the snacks I used to make when my kids were toddlers was egg muffins. To help prevent them from asking for snacks ALL DAY LONG, I made protein-filled snacks and put them in the fridge for the week. You can really add anything to these muffins, too. In the past, we have added bacon, sausage, peppers, cheese, broccoli, and mushrooms to our eggs. I didn’t add these ingredients all at once, but one or two of them per batch!
- Beat eggs in a bowl and add seasonings.
- Fill a muffin tin with your egg mixture.
- Add any “toppings” to each muffin mold.
- Bake at 350 degrees for 20-25 minutes (or until cooked all the way through)
This snack is so easy to make; you will enjoy it, and your kids will too!
Smoked Salmon and Crackers
OHHHHHH MY GOODNESSSS!!!! Have you ever tried the smoked salmon from Costco? It is absolutely delicious, especially when you put it on top of a Saltine cracker! If you like salmon, you will love this snack. Purchasing the smoked salmon from the store is probably going to be the easiest and most convenient route for this protein-packed goddess, but if you want to make it homemade, check out the many recipes online. I would definitely get it from your local Costco if you are planning on purchasing it from the store, though.
Funny story: My husband and I went to a local restaurant once, and he ordered a smoked salmon breakfast. Before it came out, we were joking about how funny it would be if the salmon were from Costco! The meal came out, and sure enough, it was. We asked the waitress to clarify, and she straight up told us that, YES, the smoked salmon was bought from Costco. Genius! But then I was like- we could have gotten this cheaper had we gone to Costco and made it ourselves.
Costco Honey Smoked Salmon Protein: 14g per serving
Homemade Smoked Salmon Protein: 18g per 3oz
Greek Yogurt
Seriously, Greek yogurt is probably a protein source most people can get behind; it is a classic. Greek yogurt is different from regular yogurt! While it has many added benefits, it provides more protein per serving. Plain Greek yogurt has the least amount of sugar and is great for homemade smoothies, sour cream replacement, and baking. However, it isn’t the tastiest snack on its own. Try opting for the Greek yogurt with the least added sugar when you purchase some from the store.
Protein: 11-12g per 1/2 cup (plain Greek yogurt)
Pumpkin Seeds
Are you seriously recommending pumpkin seeds as a source of protein? Yes, yes, I am. Pumpkin seeds have 11g of protein per quarter cup of seeds! When I learned this, I started sprinkling them on everything. I put it on my eggs in the morning, topped my salads with them in the afternoon, and ate them at night before bed. I wouldn’t recommend going out and getting a pumpkin to retrieve these little delicacies unless that is your thing, of course. Look for them at your local grocery store the next time you are out, or try these Raw Pumpkin Seeds from Amazon.
Protein: 11g per 1/4 cup
Tuna and Crackers
Some people aren’t into salmon, and that’s okay! You can always shoot for tuna. Canned tuna with a little bit of mayonnaise and pickles- coooome oooon!!!! This is not only a great source of protein as a snack but also a perfect lunch option. A quick and easy option for those on the go or have a quick lunch break. Tuna is packed full of amino acids, which are good for muscle building if you are trying to make gains in the gym, and overall health.
Protein: 26g per can
Peanut butter and Rice Cakes
Peanut butter always brings back childhood memories of eating PB&J sandwiches in the backyard with my siblings while mom made iced tea that would steep in the sun. Interestingly enough, I don’t like peanut butter and jelly sandwiches as an adult anymore. Sad, I know, but I probably ate too many of them as a kid. However, I still love peanut butter! Peanut butter on a rice cake is a truly satisfying snack. If you have never tried it, here is your sign to do so.
Protein: 8g per 2tbls
There are so many options out there for high-protein snacks that are time-effective and convenient. I have only mentioned a few of them here, but these options are a good start. If you have any snack ideas to add to this list, I would love to hear them.
