It seems like everyone’s looking for ways to eat more protein. And there’s a good reason for it, too: Often known as the “building block ” of the body, protein is important for repairing tissue and fighting infection. You’ve also probably heard that your body uses protein for energy, and that it's satiating, meaning it's what makes your meals and snacks filling and more satisfying.
It's important to build protein into your snacks, especially, because while a bag of crisps or a handful of sweets tastes good, it's unlikely that it will keep you satisfied until dinner. High-protein snacks also help keep your blood sugar even (so you don't experience an energy rush and subsequent crash), explains Lara Metz, RDN.
When picturing high-protein foods, many people’s minds immediately jump to meat. But grilled chicken isn't the only way to get a healthy dose of protein. To help you out, we asked a handful of our favourite registered dietitians for their favourite protein-packed snack ideas. Click through to check them out.
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Roasted Edamame
Edamame: the mean, green, protein machine. One cup of prepared edamame has about 18 grams of protein.
Hard-Boiled Eggs
For a classic favourite that’s high in protein, hard-boil your eggs on Sunday night, sprinkle some salt and pepper on top, and keep them in the fridge for an easy on-the-go snack during the week. One large egg has about six grams of protein.
Almonds
Almonds are a popular high-protein snack for a reason. Full of fibre as well as omega-3 fatty acids, one ounce of dry-roasted almonds also has about six grams of protein. So crunch on, almond lovers.
Protein Pancakes
Looking for a creative way to cook eggs? Try making them into protein pancakes. All you have to do is mash up one banana, whip two eggs, and combine. Then pour the egg-banana mix onto a hot pan the way you would with regular pancakes, says Erica Giovinazzo, MS, RD, of Brick Los Angeles. Make a batch of these on Sunday night, and you can add them to your lunch bag all week long.
Cashews
Dry-roasted cashews contain around 4.7 grams of protein per serving (roughly 1 ounce), and you can easily (and relatively cheaply) buy these in bulk and pre-portion them into to-go baggies.
Broad Beans
Also known as fava beans, these guys pack in almost 13 grams of protein per cup. In folklore, they’ve had the reputation of causing everything from good luck to destruction (and then there's that creepy scene from The Silence Of The Lambs, shudder), but you can just throw them in your salad or eat them roasted with olive oil and salt. Or crush them up and spread them on bread for a protein-packed crostini.
Hemp Seeds
These nutty-tasting seeds are super versatile. Sprinkle them on salads, yoghurt, or smoothies to add 3.16 grams of protein per tablespoon to any snack.
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