High Protein Snacks That Are Healthy and Portable

Why Is Protein Important for a Snack?

Why is protein so important in a snack? Well, it helps to keep you full and energized throughout the day. Protein takes longer to digest than carbohydrates or fats, which means that it can help you feel fuller for longer. This is especially helpful when you’re on-the-go and need something to tide you over until your next meal.

 

Are Protein-rich snacks better than high-carbohydrate snacks?

Why not carbohydrates? High-carb snacks may give you an energy boost in the short term, but they also cause a crash soon afterward. Eating high-protein snacks will provide you with sustained energy throughout the day and help prevent cravings. Protein is important for your overall health and has numerous benefits, including increased muscle mass, improved metabolism, and healthy skin and nails.

Check out the overall nutrition facts on your favorite snacks, too. Nutrient dense foods are a good starting point.

Some may have added sugar that your sweet tooth might like, but your health does not. Also, look for any added fats. Some healthy fats actually help you absorb nutrients better.

To find the protein content, fiber, carbohydrates, fat content, vitamins and minerals, and other nutrients, we look at the nutrient facts on various sites, including FoodData Central.

Healthy High-Protein Snacks for Vegetarians

Vegetarian snacks offer plenty of health benefits without meat components. And yes, many vegetables and grains offer as much or more protein as some meat or poultry. Enjoy any of these as a satisfying snack.

Consider this list of High protein snacks for vegetarians

• Dry fruits and nuts

• Cheese slices (with our without crackers)

• Hummus

• Fruit and nut bars

• Almonds or almond butter

• Roasted chickpeas – plain or seasoned

• Peanut butter or other nut butter

• Pumpkin seeds

• Greek yogurt

• Cottage cheese

• Edamame

• Whole Grain Crackers

• Walnuts

• Chia seed pudding

• Quinoa salad

• Tofu scramble

• Avocado toast with egg

• Apple slices with peanut butter

• Greek yogurt with berries and honey

• Oatmeal with nuts and fruit

• Veggie sticks with hummus or guacamole dip

• Roasted sweet potato wedges with tahini sauce

• Baked sweet potato chips with salsa or guacamole dip

• Grilled cheese sandwich with tomato soup- classic lunch or high protein snack

• hard boiled egg offer a quick high protein snack option

Healthy High-Protein Snacks That Are Vegan (Plant-based proteins)

Why go plant-based? For starters, with few exceptions, plant-based foods have none of the saturated fat that clogs your arteries and causes so many health issues. Even the healthiest of animal products contain saturated fat.

But the health benefits stand out above the rest. A 2017 study published in JAMA showed that consuming just 3% less animal protein and replacing it with plant protein was associated with up to a 19% lower risk of death from any cause.

Plant-based foods are generally healthier than others as they feature fiber, vitamins, and many other nutrients. All at usually a lower cost and easier storage and travel.

Need one more reason? The environment! According to a recent article, animal-based proteins are responsible for more greenhouse gas emissions than other food groups. Other concerns with non-vegan food production includes deforestation and pollution, including water pollution from runoffs.

That means by making the switch to plant-based proteins, you can help reduce your carbon footprint and do your part in ensuring a healthier planet.

Here are 25 vegan snacks, healthy snacks to boost your protein intake:

• – Steamed edamame topped with a pinch of salt and pepper

• – Air-fried tofu or tofu dipped in your favorite sauce

• – Lentil dip with crudites (assorted raw vegetables)

• – Black bean hummus with seeded crackers

• – Roasted chickpeas or lentils

• – Trail mix and a piece of fruit

• – Vegan Strawberry Bean Smoothie

• – Peanut Butter Bliss Balls (High-Protein)

• – Fudgy Blackout Brownies – add nuts for seeds

• – Chia Coconut Protein Muffins

• – Spicy Garlic Oven-Roasted Chickpeas

• – Pineapple Coconut Green Smoothie

• – Quinoa Brittle

• – Black Bean Lentil Salad

• – Vegan Protein Bars – just watch out for added sugar or fats

• – Plant-based Protein Pancakes – try them topped with your favorite nut butter

• – Vegan Protein Cookies- nut or legume-based, add seeds, soy

• – Plant-based Protein Balls, including peanut butter balls

• – Vegan Protein Shakes, often made with soy or pea protein

• – Plant-based Protein Powder – may contain cashews, soy milk, or pea protein.

• – Chia seeds, pumpkin seeds, other protein-rich seeds

• – Vegan Protein Waffles – we make ours with oat milk for a creamy texture

• – Protein Ice Cream, often made with soy or cashews

• – Vegan Protein Oatmeal – add chia seeds to your oatmeal for a protein boost

what about protein drinks?

Truthfully, I like a good green smoothie! They serve several purposes, including providing protein and other nutrients. But don’t stop at creating a protein powerhouse. Add some extra protein flavors, too. I like peanut butter powder or just one of the nut butter choices. Another great flavor I add is cocoa powder.

My protein drinks usually have plenty of greens like spinach and kale. But don’t forget a little of your favorite fruit. Berries offer incredible nutrition and the added fiber is good, too.

Do I Need Snacks?

Why not just plan 3 balanced meals? While it’s important to fuel your body with enough protein, carbohydrates and healthy fats, snacks can help bridge the gap in between meals and prevent you from getting too hungry. They also provide a great opportunity to nourish your body with additional nutrients that may not be as readily available throughout the day. Snacking on healthy vegan options is an excellent way to ensure you are getting enough vitamins and minerals, as well as providing yourself with a tasty treat.

While you might enjoy snacks on any day, some times when they are especially beneficial to include :

• Before and after exercising

• During hikes, camping, and other outdoor activities

• When you need a nutritional boost

• During children’s growing years

• When healing from an illness or injury

• To help stave off hunger between meals

What is the recommended protein amount for an adult?

The average adult should eat between 0.8 to 1 gram of protein per kilogram of body weight each day, according to the World Health Organization (WHO). For example, an adult who weighs 80 kilograms (about 176 pounds) should consume 64 – 80 grams of protein daily. This means about .36 grams of protein per pound of body weight.

However, this recommendation is just a general guideline and individual needs will vary depending on age, health status, and activity level

What if I eat more than the RDA of protein?

Eating too much protein every day can lead to weight gain and an increase in body fat. Additionally, eating excessive protein can place pressure on the kidneys and liver, so it’s best to limit your protein to the recommended amount. If you are considering increasing your protein intake beyond the RDA, be sure to consult a healthcare provider or registered dietitian first.

What if I eat less protein than i need?

Eating too little protein can lead to serious health issues. Protein deficiency can cause fatigue, muscle loss, a weakened immune system, and weight gain. You should strive to meet the RDA of protein in order to maintain good health and prevent disease.

If you suspect that you are not getting enough protein from your diet, it is best to speak with a healthcare provider or registered dietitian for advice on how to increase your protein safely. She might recommend supplementing with plant-based protein powders or other plant based proteins.

Do I need to combine types of proteins?

Studies show that some foods contain different proteins than others. We know that we need to eat a variety of proteins to get all of the necessary proteins for our bodies. However, it is not necessary to eat all of the different types in one meal or even one day. So long as you are eating a variety of foods throughout the week that include different proteins, you should be getting all of the essential amino acids your body needs.

If you are concerned about getting complete proteins, some foods that offer all nine essential amino acids are quinoa, soy, buckwheat, chia seeds and hemp seeds. Additionally, combining different plant-based proteins with one another can also provide you with enough of all the essential amino acids your body needs. One example of this is rice and beans. Eaten together, they fill the complete amino acid requirement.

Be sure to check with a registered diet or your doctor if you are not sure.

What time of day should I eat protein snacks?

If you like to plan your snacks, consider eating them in between breakfast, lunch and dinner. This way you can ensure that your body is getting enough protein throughout the day without going overboard. Additionally, if you are looking to add snacks to help support your workout routine, try having a snack 30 minutes before or after working out. This will help to fuel your muscles with a steady supply of energy levels.

Dieticians often recommend that diabetics eat a small protein snack before bedtime. This helps stabilize blood sugar levels through the night.

Why not just grab protein bars?

We do use protein bars, especially for a quick snack on the go. But many protein bars contain added sugar, extra fat, and other ingredients we try to avoid. One exception is the Rise Bars, available in a vegan version or a vegetarian one. Not only are these nutrient dense, but they also taste great!

 

Ready to boost your protein plus help your gut health?

Incorporating healthy fats, protein, fiber, and nutrients into your snack routine doesn’t need to be difficult. In fact, with a little planning, you might find it incredibly easy.

How do you plan for your high protein snack? Leave us a comment below. We like to hear your ideas, too!