8 High-Protein Snacks to Beat Hunger

When mid-afternoon hunger strikes, the type of snack you reach for could determine how the rest of your day will go. Choose something sugary and full of refined carbs, and your energy levels may take a nosedive, causing you to overeat.

But, choose something protein-packed and you may be pleasantly surprised at how little you need to eat to feel full. “Protein is an important nutrient that helps keep you fuller for longer,” says Amy Gorin, RDN, founder of Amy Gorin Nutrition in New York City.

But how much protein should be in a snack? Gorin says around 10 grams is the ideal amount. “I would consider anything more than 15 grams as more of a mini-meal, so 10 grams is the sweet spot,” says Shaw. Aim to keep your snack under 300 calories, too.

“I like to pair protein-rich ingredients with foods that offer healthy fats and fiber, both of which also help keep you satiated,” adds Gorin. “If you eat a snack that’s mainly carbs, you’ll likely be hungry again a lot more quickly.”

With that, this list of snacks features healthy combos that come in around 10 grams of protein with plenty of healthy fats and fiber in the mix. Ready to beat hunger? Reach for these high-protein snacks when you need something tasty to beat hunger in between meals.

Cottage cheese toast

Protein: 14 grams per toast

Toast can be a high-protein snack to enjoy morning, noon, and night, says Shaw. “Using your favorite whole grain toast as a base, mix a little cinnamon and a dash of honey with full-fat cottage cheese and slather it on toast,” she says.

Chia seed pudding

Protein: 14 grams per serving

Everyone could use a sweet pick-me-up in their day, and this blueberry chia pudding does the trick. It’s the ideal combination of tasty treat, protein, fiber, and healthy fats. Plus, it’s beyond simple to meal prep for a grab and go snack. In a small container, combine 1 cup of unsweetened almond milk, ¼ cups chia seeds, 2 tablespoons honey, 1 cup fresh blueberries, and 1 cup plain Greek yogurt. Stir it together and refrigerate overnight.

Edamame

Protein: 9 grams per 1/2 cup

When hunger strikes, don’t head to the fridge. Instead, look to the freezer for your favorite microwaveable sushi appetizer. These green bean pods serve up plant-based protein and gut-filling fiber for just 95 calories per serving.

Black bean wrap

Protein: 9 grams per wrap

If you had a sad desk lunch and need a little protein to power you through the afternoon, roll up a black bean and hummus wrap. Cut a whole wheat tortilla in half and fill with a ½ cup of black beans, ¼ cup of hummus, a tablespoon of chopped bell pepper, a teaspoon of diced red onion, and a squeeze of lime juice. Because who doesn’t want to feel like their having a Mexican fiesta for a snack?

Black bean salsa

Protein: 8 grams per 1/3 cup

Don’t have tortillas? No problem—throw together a few simple ingredients to make a protein-rich vegan salsa. The combination of black beans, tomato, orange juice, and tomato makes the quickest and most flavorful salsa recipe that you’ll want to put on everything from crackers to crudité.

String cheese

Protein: 7+ grams per stick

Serious question: Do you peel your string cheese or take a bite out of it? Either way you eat it, this portable snack contains just 80 calories per stick, plus a healthy dose of bone-building calcium.

Loaded oats

Protein: 10 grams per 1 cup cooked

Oatmeal isn’t just for breakfast. Make a heaping bowl of loaded oats (roughly ½ cup raw makes 1 cup cooked) for a fiber-rich, high-protein snack. To up the protein ante, cook the oats with ½ cup of milk and ½ cup of water. Top with fruit, like apples, pears, berries, unsweetened coconut flakes or bananas, and a tablespoon of chopped nuts, hemp seeds, or flax seeds.

Tuna salad wrap

Protein: 15 grams per wrap

Make tuna salad fun again with this fresh, flavorful wrap. Mixed with tangy Greek yogurt and lemon juice, grapes and celery for sweetness and crunch, arugula for greens, and walnuts for healthy fat, this tuna salad wrap recipe is a simple high-protein snack to make that will instantly squash your hunger.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

6 Silent Signs of Gastritis

Gastritis is the inflammation of your stomach lining. Gastroenterologist Taruna Bhatia, MD, medical director of hepatology at CarePoint Health System, explains that if your stomach is burning or aching, you

Symptoms Your Pain Is an Ulcer

About one out of every 10 Americans will suffer from the burning, gnawing abdominal pain of a peptic (or gastric) ulcer at some point in life—and these facts are really

10 Warning Signs of Adult ADHD

A lot of the time it’s not hard to spot ADHD in kids. But adults can have more subtle symptoms. This means many adults struggle with ADHD and may not

5 Symptoms That You’ve Become Dangerously Stressed

Body Aches & Pains According to Everyday Health, when we stress out, our sympathetic nerve system activates the flight-or-fight response. “Blood is then sent to major muscle groups that increase

9 Things People Get Wrong About PTSD

Post-traumatic stress disorder is much more common than many of us may think. Data suggest an estimated 70% of American adults have experienced some type of traumatic event throughout their

Top 5 Reasons Why Your Feet Are Swollen

You Consume Too Much Salt The sodium in salt is the biggest dietary culprit when it comes to retaining water in general. So it only makes sense that it can

6 Surprising Health Benefits of Eating Watermelon

Watermelon is not just water and sugar—it is nutrient dense food. This delicious fruit provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Also,

6 Possible Causes of Liver Pain

Your liver is an organ that sits under your ribs. It works as your body’s processing plant. Among its more than 500 jobs are to convert food from the small

8 Useful Things Dermatologists Do Every Fall

The fall season means pumpkin-flavored everything, football, flannels, hayrides—and dry skin. Here are skin-care tips from dermatologists to protect your skin during the fall. They exfoliate a little less When

Here’s Why Yawns Are So Contagious

It’s an age-old question: Why is yawning contagious? Countless studies have backed up how yawning is contagious. But an experimental psychologist at the University of Oxford, Rohan Kapitány, wasn’t convinced.

Scroll to Top