When you’re exhausted after a long day, it can sometimes be hard to find the motivation to eat proper meals. In order to escape the bad habits that come with eating snacks high in carbohydrates, try incorporating protein into your diet through tasty and easy-to-make snacks! Protein has been shown to increase fullness when eaten before snacking [1], which means it might prevent overeating. It also slows digestion rate, which may lead to weight loss [2]. By getting plenty of protein throughout the day with these recipes below, combined with an active lifestyle, you’ll be healthier and happier.
What Is Protein Snack?
Snacks are things which we tend to eat when we’re hungry, but it isn’t breakfast or lunchtime. These snacks, which contain protein and vitamins for energy, are called quick snacks because they’re always at hand. You don’t need to think about a big, hearty meal; instead try snacking on one of these high-protein snacks from time to time – an easy way to get all the benefits of eating protein every day!
Are Protein Snacks Healthy?
Protein-based snacks are really healthy, and can keep you full for a long time. When you eat protein snacks, it releases hormones which reduce your appetite; this makes it easier to say no to carb-heavy snacks. Protein also helps keep blood sugar levels balanced throughout the day, so eating a little bit of something before bed isn’t dangerous!
Healthy High Protein Snacks List In India:
Here are 25 of the best high-protein snacks and what you need to know about including them in your diet.
1. Vanilla Chia Pudding:
Chia seeds provide a source of wholesome and natural protein with essential omega-3 fatty acids. They make for an excellent breakfast meal, great mid-day snack for maintaining weight-loss goals, and an energy-boosting meal at the end of the day. As well as being high in protein, chia seeds can also be used to add flavourless bulk to soups or salads when blended, making them an ideal way of increasing fibre intake when creating meals from scratch!
Protein Content: The protein content in a handful of Chia seeds is 12 grams.
How To Include In Your Diet:
- Chia seeds can be included in your diet by preparing a pudding made from them.
- Just add a few teaspoons of pure vanilla extract and Greek yoghurt to fresh berries and top with chia seeds for an easy, healthy snack
- Freeze them for some-time and then savour spoons of this pudding.
- Vanilla extract needs to be added at the beginning for that flavor or a scoop of vanilla powder can also be used instead. This will tell you all about the ingredients needed for a protein-packed snack.
2. Salted Almonds:
Almonds are rich in vitamin B1, B2, E and folic acid. These nuts also contain protein which helps power you through an entire day without needing to stop for a meal break. Almonds contain omega-3 fatty acids that are beneficial to your circulatory system. Combine almonds with other healthy snacks such as apples or bananas for a quick bite before heading out the door!
Protein content: One ounce of almonds provides 8 grams of protein.
How To Include In Your Diet:
- Almonds are an easy way to increase your daily protein intake. At night before you go to bed, you can soak almonds in water and then drink them first thing in the morning for a quick fix on-the-g
- First, preheat the oven to 350 degrees Fahrenheit. Place a few whole almonds on an open baking sheet. When they are done in 10-12 minutes, sprinkle them with sea salt and place them under the broiler for 1-2 minutes or until golden brown.
- Third, if you want to add some sweetness to them, you can also make a thin layer of caramel glaze and eat them as Salted Caramel Almonds.
3. Greek Yogurt:
Greek yogurt has a higher protein content than regular yogurt. When you eat it, you’ll keep your appetite satisfied and know that you’re taking care of yourself with this healthy snack. It also has lots of calcium, which is good for bones and muscle health, making Greek yogurt a great source of both protein and energy.
Protein Content: A single serving of Greek yoghurt has 20 grams of protein.
How To Include In Your Diet:
- You can enjoy this cereal at breakfast or even as a snack. You may also use it in a layered Parfait dish by layering Greek Yogurt with granola.
- Add a layer of yoghurt on top of some granola and berries, then take out to enjoy as a high-protein snack during your work day.
- Mix all the ingredients together, and then eat them. One serving (a spoonful) of granola has 4 grams of protein in it.
- Be cautious when adding granola to your diet and it can be both unhealthy and fattening. A high protein snack, it is good for weightloss.
4. Tuna Fish:
Tuna is a tasty and healthy high-protein snack. It provides all nine essential amino acids, which are important for muscle growth – especially for children who need them at different rates than adults do. Tuna can also help maintain healthy blood cholesterol levels already within the normal range when included in the diet several times per week along with other heart-healthy foods such as nuts, seeds and olive oil – helping prevent cardiovascular disease over time.
Protein Content: One can of Tuna provides 29 grams of protein.
How To Include In Your Diet:
- Tuna may be used as an addition to salads or sandwiches; both of these options are great sources of protein.
- Take the canned tuna and chop it into small pieces, then cut up the salad vegetables. Add salt, pepper, and bottled salad dressing – which can be store-bought or home-made – to these ingredients before mixing all of them together.
- Next, you can make a sandwich with the tuna packed tightly between two slices of bread, then top it off with fresh vegetables such as lettuce and tomatoes along with cucumbers or other veggies. This can be a healthy snack option for when you’re trying to lose weight.
- Add salt and pepper to taste. They are some of the best sources for a good protein snack.
5. Hard-Boiled Egg:
Eggs are essential to maintain a healthy balance of vitamins and nutrients in your body. They also provide long-lasting energy because they make you feel satisfied for hours after eating one. They also contain vitamin B which can make it easier for your muscles, blood cells, skin, and eyesight to function properly. So don’t worry about what kind of snacks have high protein.
Protein content: one egg contains 12 grams of protein.
How To Include In Your Diet:
- If you’re looking for an easy and quick way to increase your protein intake, cooking up two hard boiled eggs every morning is a fantastic option.
- This will give you proteins and other nutrients as well. Cooking the eggs and eating scrambled ones, won’t offer high levels of vitamins and minerals in your body as compared to the hard-boiled ones. It is a high protein snack weight loss.
6. Protein Bars:
Protein bars are an excellent source of supplementary protein when other sources are unavailable. However, many store-bought protein bars have too much sugar and aren’t worth the calories or money spent on them. Protein bars prepared at home offer benefits such as being healthier than store-bought options while also saving money.
Protein Content: The protein content is 20 grams but varies depending on what type of bar you’re eating.
How To Include In Your Diet:
- The protein bars can be easily made at home by using some nuts.
- Just prepare a batter of low-fat sugar and butter.
- Then add in some cocoa and nuts. Add in eggs and keep on folding the batter.
- Then bake them and, let them freeze for some-time in the fridge.
7. Chickpeas:
Chickpeas are delicious and make for a satisfying, healthy and natural protein-rich snack. They’re also great at keeping you energized throughout the day, because of their high-protein content. As an added bonus, chick peas make for a delicious snack for kids too!
Protein Content: A typical serving of chickpeas (3/4 cup) contains about 9 grams of protein
How To Include In Your Diet:
- You can eat chickpeas as a dish on its own or with rice.
- Take some chickpeas from the bag, place it into a pan of boiling water and let them cook. Add in chopped vegetables such as tomato, cucumber, coriander and onion before adding a few drips of fresh lemon juice.
- Add seasoning such as salt and pepper and consume it like a salad. As an alternative, you could also enjoy this healthy snack by making it into crackles for added protein content and less sugar.
- Take a cup of uncooked chickpeas and place them in an oven set to 400 degrees Fahrenheit. Once the oven reaches the right temperature, mix 1/2 teaspoon of pepper, 1/2 teaspoon salt, and 1/4 teaspoon paprika then evenly sprinkle the mixture over top of the cooked beans.
- Preheat the oven to 350 degrees Fahrenheit. Bake for 10-15 minutes, then remove from oven and let cool. These are great snacks full of protein.
8. Pumpkin Bites:
For all my vegan friends out there, these pumpkin bites will solve everything. Pumpkins are packed with protein! If you’re having trouble getting enough protein in your diet every day, this is a great alternative. The recipe was made from ingredients found around the house – perfect for those days when you don’t feel like going to the store for groceries. Add some dark chocolate chips or nuts to make it even health
Protein Content: Pumpkin bites contain 20 grams of protein.
How To Include In Your Diet:
- Pumpkin bites are easy to make and are a high protein no sugar snack.
- Take half a pumpkin and boil it. Mash the pumpkin once it is not hot.
- Next, take the mixture and form it into smaller rounds. You may then want to season them with spices such as salt, pepper or paprika before cooking them in oil for several minutes until they are crispy brown on each side.
- Cheese is optional. Then shallow fry it.
- Try these healthy, low-sugar snacks for after a workout
9. Pumpkin Seeds:
Pumpkin seeds are a great way to satiate those hunger pangs without getting too many calories! Pumpkin seeds are also rich in protein which is good for you if you’re looking for an alternative snack or meal. You can buy pumpkin seeds from pretty much any store – they’re usually found alongside chips and fries. This makes pumpkin seed a convenient high-calorie protein snack for vegetarians – because it’s hard to find vegetable sources of protein!
Protein Content: A handful of pumpkin seeds contains 12 grams
How To Include In Your Diet:
- You can buy some dried pumpkins seeds at the store, or you will need to make sure they are completely dried out in the sun for a few days before planting them.
- After frying them in the pan, add olive oil or bake them in the oven.
- Spread some salt and red chilli powder on them and prepare a high protein vegetarian snack.
- You can buy roasted pumpkin seeds from the stores as well.
- It is the best option for low carb protein snacks. This is one of the best protein snacks for work.
10. Hummus and Vegetables:
Hummus is a traditional Middle Eastern dish that consists of beans, usually cooked and mashed with garlic, salt, lemon juice, olive oil, and/or water. Hummus can be eaten plain or topped with olives. There are two types of hummus – one typically containing tahini (a ground sesame seed paste) and the other lacking it.
Protein Content: Hummus contains about 6.5 grams of protein.
How To Include In Your Diet:
- Hummus can be made as a dip. Boil some chickpeas and mash it in a blender.
- Hummus can be prepared as a dip. First, boil the chickpeas and then mash them in a blender before mixing it with other ingredients.
- Garnish the dish with a small olive. You can use carrot or celery sticks for dipping into hummus as an appetizer.
- This can be eaten on the go and is a high protein low carb snack.
11. Apple and Peanut Butter:
Apples are a great source of Vitamin C and high fibre content. Peanut butter might sound fattening, but it’s actually quite healthy for you! Add just one tablespoon to your diet every now and then for an amazing combination that’ll keep you going until dinner time.
Protein Content: The protein content found in an apple and peanut butter together is 15 grams.
How To Include In Your Diet:
- Take apples and cut it into slices. Take an apple and a tablespoon of peanut butter.
- Consume the apple slices along with peanut butter as a dip.
- Do this daily, but once in a day. Do not overdo with peanut butter as it has got high-fat level.
- However, Apple will give you the added benefit of consuming mono-saturated fats.
12. Beef Sticks:
For all those who are hardcore vegetarians, this will be the best meatless high protein snack option. It is better if you buy organic beef. The vegan beef sticks should be seasoned with something salty or have a touch of salt added to them. They are an excellent source of protein without any carbs so they make a perfect meal replacement for someone trying to lose weight or just wanting a healthy snack on the go.
Protein Content: There is 6 grams of protein per ounce of beef sticks.
How To Include In Your Diet:
- The beef sticks can be munched onto whenever you have a craving for fast food or junk food.
- Plain, salted beef sticks are usually greased with a little bit of fat. Consuming low fat protein is important to avoid obesity and diabetes.
- A level above the regular amount of beef sticks can have a negative effect on your diet, because it contains too much fat.
13. Canned Salmon:
Salmon is an excellent way to consume a healthy amount of protein, which helps keep heart disease away. This popular fish also contains Omega-3 fatty acids and plays an important role in maintaining healthy cholesterol levels for people.
Protein Content: Protein content found in canned salmon is 8 grams per can.
How To Include In Your Diet:
- Salmons are an excellent choice for a light snack. You can prepare them by sprinkling salt and pepper to taste.
- You can try preparing sandwiches out of it. The next thing you could do would be to add salad ingredients or cut up some vegetables for a salmon salad.
- Then sprinkle some olive oil on it and mix it all together.
- The benefit of canned salmon is that it can be consumed anywhere.
14. Cheese Slices:
Cheese is a source of protein, which makes it a great snack when looking for an afternoon pick-me up. Dairy products such as cheese are especially good because they provide calcium – so you’ll want to add some cheese to your diet! Cheese can be considered both low calorie and high calorie depending on what type of milk product was used. When eating snacks like this regularly, try varying between types of milk (e.g., skim vs whole) or cheeses (e.g., cheddar vs mozzarella).
Protein Content: One to two ounces of cheese slice will provide you with about 28 grams of protein.
How To Include In Your Diet:
- Cheese slices are perfect for snacking on or being used as a sandwich ingredient.
- Just heat up a frying pan and place two slices of whole wheat bread with one piece of cheese placed in between both.
- This is the quickest and the simplest option for a high protein low-calorie snack.
15. Homemade Granola:
Granola is made from oats and nuts, which are high in protein. You can make your own or buy it at the store. Granola has a lot of sugar in it so you should just have some – but not too much because its also fattening!
Protein Content: One ounce of granola provides you with four grams of protein.
How To Include In Your Diet:
- Granola can be included as a sweetener after meals in your diet.
- Just take some nuts, different types of them and mix them together.
- Then make a liquid concoction of olive oil, brown sugar and honey.
- Mix these two blends together and bake it in the oven.
- You will have freshly baked granola at home.
16. Black Bean Lime Dip:
Black beans contain a lot of protein and other nutrients that promote healthy vision and strong bones. They are high in magnesium, which balances eye sight and improves muscle function. Black beans are one of the highest sources of plant-based proteins available which make them an excellent, filling snack for those who want to follow a vegetarian or vegan lifestyle.
Protein Content: 7 grams of protein.
How To Include In Your Diet:
- You can prepare a nice dip from the black beans.
- Just soak the black beans overnight.
- Boil them up and mash them in the blender.
- Make a thick paste out of it. Add in chilli and salt.
- Add in some lime juice as well, according to your taste.
- Then consume it like a dip with vegetables and fat-free chips.
17. Honey and Nuts Bites:
Honey and nuts are an excellent source of carbohydrates that won’t make you feel heavy or sluggish. They also provide a lot of protein, to keep your strength up all day long. You can eat them on the go or use them as quick snacks! Don’t worry about what snacks have the most protein anymore – we’ve got it covered for you!
Protein Content: The protein content found is 8 grams per ounce of bite.
How To Include In Your Diet:
- Just take some nuts, mixed ones and add some honey.
- Honey can be added according to the sweetness level that you want.
- Fret not, honey gives you good fat, that won’t let you gain weight.
- Then mix some Greek yoghurt and freeze them for an hour.
- Store them in the box and just eat them like candy.
- They are tasty protein snacks.
18. Egg White and Oatmeal Concoction:
This combination is a blessing for all those who want to stay fit and eat loads of protein-rich snacks. With an equal amount of fibre, this healthy snack has the perfect balance between sweet and savory tastes. And if you’re skeptical about trying it out because it doesn’t seem too appetizing to you–don’t be! You’ll be surprised at how tasty these little treats really are, so don’t hesitate!
Protein content: In just one serving of oatmeal and egg whites, there are twenty grams of protein.
How To Include In Your Diet:
- All you need to do is separate the egg whites from the yolks and scramble them together.
- Then boil the oats and prepare it with a little amount of milk.
- Then, mix the two ingredients together and add one teaspoon of peanut butter.
- Consuming them as breakfast or a snack will provide you with enough protein.
19. Banana and Peanut Butter Muffins:
Banana and peanut butter muffins are a storehouse for protein, which makes them an excellent afternoon snack! Packed with healthy fats and tons of protein, these tasty treats can be whipped up quick-easy. Bananas contain beneficial nutrients such as potassium (which regulates heart rate) and dietary fiber (which helps keep you feeling full). All you need is one banana per muffin, along with some nut butters – yum!
Protein Content: Six grams of protein are found in these muffins.
How To Include In Your Diet:
- Just make a batter of muffin, using eggs, white flour sugar, and butter.
- You can always make an easy fruit snack by combining a premix muffin with a banana, and even some peanut butter for added protein.
- Bake them in the oven and within an hour you’ll have fresh muffins at your fingertips!
20. Lentil Salad:
Lentils make a fantastic healthy snack for vegans and vegetarians alike. You can cook them up in a rich sauce or just nibble on some dry ones when you feel hungry. Lentils are high-fibre too which is important because it helps with regular digestion. Most importantly, they’re low sodium which makes them perfect for those who want to limit salt intake.
Protein Content: Lentils are high in protein content, containing 20 grams per serving.
How To Include In Your Diet:
- Soak different kinds of lentils overnight. Afterwards, combine them all and stir in lettuce, tomato, and onion with some lemon juice, salt, black pepper, and chili flakes.
- Consume it like a salad. For thicker gravy, make a tomato sauce with spices and boil lentils separately from the sauce before adding them back in.
- Pack them up in a small box and consume it whenever you want.
21. Avocado and Chicken Salad:
Avocados are an incredible gift from nature and are full of health benefits when mixed with chicken. They’re full of essential vitamins, protein, and healthy fats which work wonders for the body because they’re mainly monounsaturated. When eaten together this combination will give you plenty of nutrients while at the same time filling you up so you can feel satisfied but still lose weight!
Protein Content: One serving of avocado and chicken salad has an impressive 12 grams of protein per serving.
How To Include In Your Diet:
- Prepare a salad mixture of lettuce, tomatoes, onion, and some celery.
- Shred the boiled chicken and add it in the salad.
- Take a properly ripe avocado, mash it and mix it in the salad as a dressing.
- Add drops of lemon and mix them properly.
- Add some salt and pepper as well. Your salad is good to be consumed.
22. Edamame Seeds:
Edamame seeds can be boiled or roasted like chickpeas and contain large amounts of protein. Edamame beans are also full of fiber too.
Protein Content: One cup of Edamame seeds can provide up to 17 grams of protein.
How To Include In Your Diet:
- Just take a handful of Edamame seeds and soak them overnight.
- Keep them to dry for a day and then bake them.
- Sprinkle chilli powder and salt over them.
- Then roast them in the pan with drops of olive oil.
- Consume them ones they are not hot. You can buy a bag from the stores as well.
23. Chocolate Milk:
A glass of milk will provide you with the extra energy to continue on with your day. It also has sugar in it which can provide a much-needed rush. And best yet, there are always various flavours available for people who want something different from time to time.
Protein Content: One cup of chocolate milk contains approximately 8 grams of protein.
How To Include In Your Diet:
- You can just drink a glass of milk in the morning.
- Try adding low sugar chocolate powder, so that it is not fattening for you.
- Other than that, milk clears up your acne and scars while also making your skin glow and feel healthier.
- Don’t forget to work out because too much dairy can lead to weight gai
- Milk provides the body with calcium which is needed for strong bones.
24. Orange Juice With Protein Powder:
To combat a lack of protein intake, one can rely on whey powders. In certain situations, this may prove beneficial; however, it’s important to take care when selecting a brand. A good place to start would be looking for natural products rather than those laden with chemicals or artificial flavors.
Protein Content: Protein can range from 8g to 32g depending on the company that produces it.
How To Include In Your Diet:
- Mix the protein powder with a glass of orange juice and blend it.
- Blend it until it is completely smooth.
- You can add a bit of water as well.
- Drink this early in the morning before you go to the gym or take your usual jog.
25. Turkey Breast:
Oven roasted turkey breasts are an easy on-the-go dish and a great source of protein. You’ll be getting the benefits of monounsaturated fats which are great for your body, so it’s time to fill up! Who needs another boring raw vegetable when you can munch on this?
Protein Content: One ounce of turkey breast contains twelve grams of protein.
How To Include In Your Diet:
- The turkey breast can be roasted in the oven at 400 degrees Fahrenheit.
- Add in some salt, pepper and chilli powder.
- Cut the turkey into thin slices and then roll it up.
- Slice the turkey into thin, long strips and then roll them up.
- Do you want to talk about how much we love eating meat? Well, this is it.
There are many different kinds of snacks which provide the body with needed protein. This is especially important when you’re tired from work or school and still have plenty more to do for the rest of the day. Protein is also key if you’ve just begun working out at the gym because it too offers various benefits including giving your skin a nice sheen while making your hair healthier, shiner and easier to style. When choosing what protein-rich food to eat, it’s best to choose simple snack foods that don’t take up an entire meal but still offer lots of nutritional value such as sugar cookies or rice cakes topped with peanut butter.
