Summary: Snacking is an important part of our everyday diet, and it can be hard to consume healthy snacks that are also high in protein. However, getting enough protein in your diet is essential for maintaining muscle mass, controlling hunger, and promoting fat loss. In this article, we will provide you with eight high protein snacks that are all under 200 calories.
1. Greek Yogurt and Berries
Greek yogurt is an excellent source of protein and probiotics, which support gut health. It also contains fewer carbohydrates than regular yogurt. You can add some fresh or frozen berries, which are packed with antioxidants and fiber, to flavor the yogurt without adding unnecessary sugar. A 6-ounce serving of plain Greek yogurt with a cup of mixed berries will give you approximately 150 calories and 18 grams of protein.
If you want to add some crunch, sprinkle some chopped nuts like almonds or walnuts on top of the yogurt. Nuts are not only high in protein but also loaded with healthy fats, vitamins, and minerals. However, be mindful of the portion size since they are calorie-dense. Stick to a small handful or about one tablespoon.
If you prefer a sweet treat, you can drizzle some honey or maple syrup instead of berries. However, keep in mind that these condiments may add extra calories and sugar to the snack.
2. Hard-Boiled Egg and Apple Slices
Eggs are known as a complete protein source, which means they contain all nine essential amino acids that our body needs to function properly. One large egg has around 70 calories and 6 grams of protein. Hard-boiled eggs are a convenient and portable snack option that requires minimal preparation.
You can pair a hard-boiled egg with some apple slices for a balanced and satisfying snack. Apples are high in fiber, which promotes feelings of fullness and supports digestion. They also contain polyphenols, which have antioxidant properties.
One hard-boiled egg and one medium apple will give you less than 150 calories and about 7 grams of protein. You can also sprinkle some cinnamon or nutmeg on top of the apple slices for extra flavor without adding calories.
3. Turkey Jerky and Carrots
Turkey Jerky is a high protein snack that is leaner than beef jerky. It is also lower in fat and calories but has a similar texture and flavor. It is a perfect grab-and-go option that requires no refrigeration, making it an ideal snack for busy days or traveling.
You can pair turkey jerky with some carrot sticks, which are loaded with vitamin A, fiber, and antioxidants. One ounce of turkey jerky contains around 80 calories and 11 grams of protein, while one medium carrot has approximately 25 calories.
However, be cautious when choosing store-bought jerky products and read the label carefully. Some may contain added sugar, sodium, and preservatives.
4. Cottage Cheese and Cherry Tomatoes
Cottage cheese is an excellent source of protein, calcium, and vitamin B12, which supports bone health and energy metabolism. It is also versatile and can be paired with various fruits and vegetables.
You can mix a half-cup of low-fat cottage cheese with some cherry tomatoes, which are rich in vitamin C and lycopene, a potent antioxidant. Add some fresh herbs like basil, thyme, or chives for extra flavor and aroma.
This snack provides around 100 calories and 12 grams of protein. However, be mindful of the added sodium, especially if you have high blood pressure or kidney problems. Consider purchasing a low-sodium cottage cheese variety.
5. Edamame and Sliced Cucumbers
Edamame is a soybean snack that is commonly found in Japanese cuisine. It is high in protein, fiber, and various micronutrients such as folate, iron, and vitamin K. You can easily find frozen edamame at the grocery store and prepare it by boiling or microwaving.
You can pair edamame with some sliced cucumbers, which are refreshing and hydrating. Cucumbers also contain vitamin K and antioxidants such as beta-carotene and flavonoids.
A half-cup of shelled edamame and one medium cucumber will give you approximately 120 calories and 11 grams of protein. You can sprinkle some sesame seeds or soy sauce on top for some Asian-inspired flavor.
Consuming high protein snacks can help you feel full and satisfied, maintain or gain muscle mass, and promote overall well-being. However, it is essential to choose snacks that are also low in calories, sugar, and saturated fat. The eight snacks mentioned above are all under 200 calories and provide at least 6 grams of protein per serving.
Remember to be mindful of the portion size, read the label carefully, and pay attention to your body’s hunger and fullness cues. Snacking can be a healthy and enjoyable addition to your diet when done right.