A busy lifestyle doesn’t leave a lot of time for elaborate meals, and tends to have us reaching for the snacks more often than we’d like. But the truth is, it’s totally fine to snack. You simply need to focus your attention on the snacks that are nutritious and help fill you up (otherwise it’s an endless circle, right?!)
While there are plenty of healthy snack options, the secret to feeling — and staying — full is all in the protein. In this guide, we’ll look at best high protein snacks and snack recipes; bring one or two of these into your weekly food plan, and all your cravings should be satiated.
Why does protein keep you fuller for longer?
Many studies argue that a protein-based diet aids in weight loss because it does a great job at boosting peptide YY levels, which are responsible for making you feel full. Plus, protein makes the feeling of being full last longer, so high protein snacks may help you snack less often.
Specifically, the following five recipes are good to have in your repertoire. Not only will they help you feel full and satisfied, there’s also a few protein snacks in this list which’ll work for vegans and kids — perfect if you’re plant-based or in charge of the family!
#1 Make your own trail mix
This is one of the easiest recipes, and it’s among the top protein snacks for vegans too! It’s simple to make, better than store-bought since you control the quality of what goes in, and you can fine-tune it to your liking.
- Sunflower seeds
- Macadamia nuts
- Pecan nuts
- Sultanas (optional)
- Cranberries (optional)
- Dry roast the nuts together in a pan (or the oven) until golden brown. In the pan, stir them all the time. For the oven, leave them at 175°C (350°F) for about 8 minutes. As soon as they are done, transfer them to a bowl so they don’t continue roasting on a hot sheet.
- Peel the roasted nuts carefully.
- Mix with sultanas and cranberries if you’re adding them, and enjoy!
#2 Kid-friendly whole-wheat blueberry protein muffins
If you’re a mum, you often need to think about the family’s tastes when you’re food planning for the week. And finding healthy, high protein snacks for you and the kids can be a challenge.
But these muffins — made from whole-wheat flour and vanilla whey protein — are a great option for everyone. And you’ll have a healthy way to satisfy their (or your!) sweet tooth.
- 1/4 cup brown sugar
- 1/4 tsp ground cinnamon
- 1 1/2 cups flour, whole-wheat
- 1/2 tsp baking soda
1/2 tsp baking powder
- 2 eggs
- 1/2 cup vegetable oil
- 1/2 cup applesauce (organic preferably)
- 1/2 cup 100% whey protein powder vanilla
- 2/3 cup fresh blueberries
- Prepare your muffin cups in the tin and spray them with some non-stick cooking spray.
- Preheat the oven to 190°C (375°F).
- Mix all the wet ingredients together in one bowl.
- Use another bowl to mix all the dry ingredients.
- Combine both mixtures well, add in the blueberries, and scoop them into the muffin tins. Remember, fill about ⅔ to the top, not more!
- Put them in the oven and leave them to bake for about 20 to 25 minutes. Do a quick toothpick test — when it comes out clean, they are ready!
#3 Basil devilled eggs
Get creative with classic high protein snacks recipes like this basil and garlic devilled eggs! Eggs are an excellent source of natural protein and adding herbs and spices can bring out some interesting flavour combos! Why not try some mixes of your own?
- 2 to 4 eggs (depending on how many you want to make)
- 1 clove of garlic, finely chopped
- Fresh basil, finely chopped
- 1/4 cup of mayo
- Cayenne pepper to liking
- Salt and pepper to taste
- Paprika flakes to garnish
- Mustard (optional)
- Hard boil the eggs, wait for them to cool and then peel them.
- Once peeled, halve the eggs and remove the yolks into a separate bowl.
- Mash the yolks with garlic, mayo, basil, cayenne pepper, salt, pepper, and mustard until you get a thick mixture.
- Fill the egg white ‘dips’ with the mixture and garnish with some paprika flakes
#4 Nutty chicken satay strips
This recipe is amazing and very nearly strays from snack to dinner territory, but because you eat them cold, we’ve included them as one of our favourite protein snack recipes! (You’re welcome.)
- 2 skinless chicken breast fillets cut into thick strips
- 1 garlic clove, finely grated
- 2 tbsp chunky peanut butter
- 2 tsp lime juice
- 1 tsp Madras curry powder (but any will do)
- Soy sauce
- Sweet chilli sauce
- Cucumber, cut into fingers (optional)
How to make:
- First, preheat the oven to 200°C (390°F) and line a baking tray with non-stick paper.
- Mix the chunky peanut butter with garlic, curry powder, a bit of soy sauce, and lime juice. It should be easy to use for coating. If the butter is thicker, you can use a bit of hot water to soften it.
- Cut the chicken breast into strips and throw into the mixture. Mix well, and arrange on the baking sheet and bake for about 10 minutes.
- Eat with chilli sauce and cucumber. Strips can stay in the fridge for up to four days, so this is a perfect savoury bite to make ahead of time.
#5 Chocolate peanut butter balls
If you really miss chocolate, we’ve got you covered. There are plenty of high protein snack recipes that use dark chocolate and some protein powder to help you satisfy the cravings!
Want to make these protein snacks vegan? Switch out the honey for maple or brown rice syrup.
- 1 and 1/2 cup rolled oats (avoid quick ones, they don’t work well)
- 1 cup of peanut butter (no palm oil or sugar)
- 2 scoops of chocolate protein powder
- 2 tbsp dark chocolate chips
- 1/4 cup honey
- Mix all the ingredients together. (It will be quite firm at the beginning.)
- Keep mixing until all is combined. You can also knead to get the right consistency and the warmth of your hands will help with the honey.
- When combined, use a spoon or scoop and roll into bite-sized balls.
- Keep them in the fridge, in a container ready for whenever you fancy a nibble.
Psst. We also have an incredible variation of this recipe with our salted caramel protein ball recipe here.