Protein Snack Recipes

Erin Coleman, R.D., L.D.
matcha green tea smoothie

If you're looking for protein-rich snack ideas you're not alone, which is why many commercial packaged food products now contain added protein. Protein aids in healthy weight management, helps maintain lean body mass, is important for bone health, and helps regulate blood sugar, according to one 2015 review. You can boost your daily protein intake with these tasty snack ideas.

Matcha Green Tea Protein Smoothie

Using matcha green tea powder to make your next protein smoothie is a delicious and nutritious way to enjoy the endless health benefits of green tea.

Ingredients

  • 2 cups low-fat cow's milk, protein almond milk, or soy milk
  • 2 tablespoons sweet matcha powder
  • 1 scoop vanilla whey protein powder
  • Ice (optional)

Directions

Mix all ingredients together in blender or shake ingredients up in shaker bottle until well blended.

Servings: One 2-cup serving

Protein content: 30 grams (15 grams in each 1-cup portion)

Protein-Rich White Bean Hummus

Give fresh veggies, pita chips, or whole-grain crackers an extra boost of protein by dipping them in mouth watering white bean hummus dip.

Ingredients

white bean hummus
  • 1 cup navy beans, rinsed and drained
  • 1/2 cup low-fat cottage cheese
  • ¼ cup tahini paste
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon minced garlic
  • 1 teaspoon salt

Directions

  1. Blend all ingredients in blender or food processor until smooth.
  2. Chill for one hour before serving.

Servings: 2 cups (8 servings)

Protein content: 44 grams (5.5 grams in each 1/4-cup portion)

Cashew Coconut Protein Bites

This heart-healthy, protein-rich treat will fill you up, give you a quick boost of energy, and is perfect for a pre- or post-workout pick-me-up.

cashew coconut protein bites

Ingredients

  • 1 cup cashews
  • 1 cup shredded coconut
  • 2 scoops vanilla protein powder
  • 1 tablespoon chia seeds
  • 12 pitted dates
  • 2 tablespoons honey
  • 2 tablespoons almond milk

Directions

  1. Blend all ingredients (except 1/2 cup shredded coconut) in blender or food processor.
  2. Roll mixture into 12 evenly-sized balls.
  3. Coat balls with the remaining shredded coconut.
  4. Chill and store in the refrigerator in an airtight container.

Servings: 12

Protein content: About 5 grams per ball

Roasted Edamame

Whether you're seeking a vegetarian protein snack food or simply want to reap the heart-healthy benefits of fiber-rich soy beans, roasted edamame is sure to be a hit. Try this basic roasted edamame recipe (or roasted pumpkin seed recipes), or alter your seasonings to change things up a bit.

Ingredients

roasted edamame
  • 2 cups ready-to-eat, shelled soy beans (thawed if frozen)
  • 2 teaspoons olive oil
  • 1 teaspoon sea salt

Directions

  1. Rinse the edamame under warm water; pat dry with towel.
  2. Coat the edamame with olive oil and sea salt in bowl.
  3. Spread the edamame on a cookie sheet and roast at 350 degrees for 30 minutes (stirring every 10 minutes) or until the edamame turns slightly golden brown.

Additional seasonings to add, if desired: 2 teaspoons Italian seasoning, 2 teaspoons Cajun spices, 1 tablespoon grated parmesan cheese, or a combination of 1/4 teaspoon cumin, 1/8 teaspoon paprika, 1/2 teaspoon chili powder, 1/4 teaspoon dried basil, 1/4 teaspoon onion powder, and 1/8 teaspoon pepper to create hot and spicy roasted edamame

Servings: about 2 cups (8 servings)

Protein content: 37 grams (4.6 grams in each 1/4-cup portion)

High-Protein Frozen Yogurt

For a refreshing summer treat you can enjoy year round, make your own Greek frozen yogurt. This simple recipe is healthier than regular ice cream, and it's protein-rich.

Ingredients

frozen yogurt
  • 1 cup plain, vanilla, or fruit-flavored Greek yogurt
  • 1 large banana, peeled (or 1 cup of any other favorite fruit)
  • 1 scoop protein powder
  • 1 teaspoon vanilla extract
  • 2 teaspoons honey

Directions

  1. Blend all ingredients in blender or food processor.
  2. Place the mixture inthe freezer, and store in an airtight container until ready to serve.
  3. Top with fruit or nuts, if desired.

Servings: 2.5 cups (2.5 servings)

Protein content: 34 grams (13.6 grams in each 1-cup portion)

Snack Well

Protein-rich snacks are a must when you want to boost satiety and keep your waistline slim and trim. High-protein diets don't have to be boring or bland when you have delicious snacks on hand.

Protein Snack Recipes