While we all think that protein is only important for bodybuilders and athletes, it is just not the case! Protein is essential for all of us as it is required by our body for performing various functions like building the muscles, growing and repairing the tissues, making enzymes and hormones. Protein is a macronutrient which is needed in a very large amount in the body for carrying out different functions but, unlike carbs and fats, our body can’t store proteins so it becomes necessary to provide enough supply of it through our diet!
1. Pumpkin seeds
Not only the pumpkin is good for making spooky faces for Halloween, but its seeds can also be very useful for us! Pumpkin seeds can be a very healthy high-protein snack which is loaded with fibre and zinc. 1 cup of roasted pumpkin seeds with salt has approximately 10 grams of protein. So, what are you waiting for? Buy your pack of roasted pumpkin seeds now and enjoy the benefits!
2. Mixed nuts and seeds
The easiest way to get proteins through the diet is to grab a bag of mixed nuts and seeds and have it whenever you feel hungry! Add more almonds and pistachios in the mix as they are higher in protein as compared to the other nuts. Eat one tablespoon of each of these: almonds, pistachios, sunflower seeds, raisins and walnuts, and there you get approximately 6 grams of protein. However, you shouldn’t be consuming this nuts mix too much because they are very high in calories, so, make sure that you only have one handful at once!
3. Greek yoghurt
Greek yoghurt has a higher content of protein as compared to a regular yoghurt. It also has a large amount of calcium and probiotics that help fight inflammation. 1 serving of Greek yoghurt contains approximately 14 grams of protein. So, satisfy your hunger and heal your stomach at the same time with this wonderful snack!
5. Cheesy popcorns
Yes, popcorns are healthy and high in proteins when they are not loaded with butter or any artificial flavours! They are high in fibres and proteins, so they make sure that your digestive system works properly and you feel full for a long time. Air-popped popcorns, when coated with salt and parmesan cheese, can provide about 8 grams of protein.
5. Protein bars
We just can’t miss adding protein bars to the list of high-protein snacks as this is the most commonly consumed protein product that is available in the market. 1 bar contains 20 grams of protein. So, satiate those hunger pangs with a protein bar and fulfil your required amount of protein each day!
6. Roasted chickpeas
Roasted chickpeas are one of the tastiest ways to have proteins through the diet. These beans are well-known for their ability to reduce the bad cholesterol in the body. Being rich in protein, fibre, zinc and iron, chickpeas can be an ideal option for you if you like eating healthy! 1 cup of roasted chickpeas with salt contains about 8 grams of protein.
7. Cottage cheese
This filling snack is very high in protein and can be eaten anywhere at any time! 1/2 cup of cottage cheese contains about 14 grams of protein. It is also a good source of calcium, selenium, phosphorus, vitamin B12 and riboflavin. So, enjoy these tasty bites to fulfil your daily requirement of protein and stay healthy!
8. Peanut butter celery sticks
Celery sticks spread with 1–2 tablespoons of peanut butter make for a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).
Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals (23Trusted Source, 24Trusted Source).
One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts (23Trusted Source).
9. No-bake energy bites
Energy bites are a delicious, high protein snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.
The best part about energy bites is that they don’t require baking. You can prepare a batch ahead so that you have a snack available when you need to grab one and go.
Here is a recipe for peanut butter energy bites, which provide 5 grams of protein per serving.
10. Cheese slices
In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients (25).
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 grams of this nutrient, which may help suppress your appetite (25, 26Trusted Source).
In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26Trusted Source).
Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared with those who ate potato chips (27Trusted Source).
A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it’s best to consume it in moderation.