Super tasty and full of protein: We show you 11 healthy protein snacks that provide an absolute energy boost and are perfect for on the go. When the everyday cravings come up in the afternoon, and we fall into an energy slump, we quickly reach for unhealthy foods such as chocolate, chips, and the like: Here is a sandwich at the bakery, a few biscuits. Snacks rich in carbohydrates cause our blood sugar levels to rise rapidly, but they also drop just as quickly. This is not only unhealthy but also promotes nasty food cravings even more.
Protein-rich snacks are much better. Because the protein it contains, commonly known as protein, gets into the blood much more slowly, which means that the insulin level remains stable. The snacks also keep us full for a long time and have a positive effect on muscle building and thus also on calorie consumption – perfect for everyone who is still looking for the right snack after a strenuous workout.
Protein Snacks: Mixed Nuts
Nuts are probably the classic among the healthy snacks for the little hunger in between. They are naturally rich in protein, omega three, and omega-six fatty acids and contain numerous essential micronutrients. And best of all: the tiny treats are great to take away.
Instead of buying a ready-made nut mix in the supermarket, mix your own:
- Use as many different types as possible – peanuts, hazelnuts, walnuts, Brazil nuts, cashews, and almonds are best. If you like, you can also mix in dried fruit or spice up the nuts with a bit of almond butter and whey powder.
- Mix the nuts with 1-2 tablespoons of almond or peanut butter in a bowl and then roll in whey powder.
- Please put it in the fridge or freezer for an hour, and you’re done!
Banana Peanut Butter Sandwich
With this snack, you can not only satisfy your craving for sweets in a healthy way but also provide your muscles with enough protein: spread crispbread with natural peanut butter and top with pieces of banana.
Alternatively, you can skip the crispbread and make small peanut butter banana cups. Cut the banana into small slices and put a dollop of peanut butter on each piece. You can sprinkle coconut flakes or chocolate chips on top if you want. Put the whole thing in the freezer for half an hour.
The perfect protein snack for on the go and in between hard-boiled eggs. Packed with protein, vitamins, and minerals, they are rightly considered one of the healthiest foods. Our tip: Cook enough eggs for the whole week on Sunday evening. This saves you time, and you always have a small snack ready for you on the go.
Vegetable Sticks With Hummus
Vegetables alone taste way too dull? Then it would be best if you tried vegetable sticks and homemade hummus dip. In combination, these foods result in an absolute power snack because hummus contains numerous healthy nutrients.
For the hummus dip, you need 200 g chickpeas, five tablespoons olive oil, one lemon, one clove of garlic, two teaspoons tahini, and a pinch of salt. Puree all ingredients to a creamy mass. Carrots, celery, or cucumber go well with this. Instead of hummus, you can also use cottage cheese, which contains about 15 g of protein.
Low-Fat Quark With Fruit
Protein bomb low-fat quark! Low-fat quark is the perfect food for any diet because it contains hardly any calories but much calcium and protein. A 250-gram portion has about 30 g of protein – that keeps you full for a long time.
Mix some low-fat quark with various fruits for a small snack in between. The combination with banana or red berries tastes particularly delicious. For those who like it sweet: Add a little honey – and you have a super fitness snack for on the go.
Roasted Chickpeas With Turmeric
Roasted chickpeas are a great alternative to peanuts, chips, and the like. One serving contains around seven grams of fiber.
Our Recipe Tip: chickpeas with turmeric! Turmeric promotes the formation of collagen and rapid regeneration after exercise. You need about 500 grams of chickpeas for four servings, 1-2 tbsp olive oil, 1 tbsp turmeric, 1/2 tsp salt, and 1/2 tsp black pepper.
Dry the chickpeas with a paper towel – the drier they are, the crispier they will be. Now mix the peas with the oil, turmeric, salt, and pepper. Then spread on a baking tray and roast in the oven for approx. 20-30 minutes at 200 degrees. Be sure to turn the chickpeas at least twice during this time. Stored in small, airtight containers, the peas will keep for up to a week.
Homemade Protein Bars
Protein bars are probably the easiest way to supply the body with protein in between and on the go. But the small fitness snacks from the supermarket usually do not contain protein but lots of flavour enhancers, sweeteners, and other artificial ingredients.
However, healthy protein bars are easy to prepare at home. For 10 bars, you need:
- 120 grams of oatmeal
- 125 grams peanut or almond butter
- 100 grams of honey
- 50 grams of protein powder of your choice
- A pinch of salt
- Optional: various dried fruits such as cranberries or raisins.
Preparation: Mix all the ingredients, spread them on a baking tray lined with baking paper, and roll out smooth with a rolling pin. Now place in the freezer for a few hours until the mixture is frozen and easy to slice. The homemade bars can be stored in the freezer for a good month.
Small, green, and full of power: Edamame is one of the newest superfoods on the market. Most will know the Japanese soybean as an appetiser in the sushi restaurant. But more and more people are also turning to the slightly nutty snack privately. Above all, the figure benefits from this because 100 g Edamame has just 125 kcal, trim fat, and a lot of healthy protein – this makes the beans the perfect fitness snack for in between.
The crunchy beans are also full of filling fiber, healthy omega-6, omega-3 fatty acids, essential vitamins, and numerous minerals such as iron, potassium, magnesium, and calcium. As a result, edamame positively affects our blood sugar and blood lipid levels and ensures solid bones and a healthy heart.
There is already pre-cooked edamame that is defrosted in the microwave and mixed with salt and pepper. Fresh beans are boiled in a pot of salted, simmering water for at least five minutes. After draining, sprinkle with salt and any spices, done.
Chips with a difference! Kale Chips – dried kale chips are a great nutrient-dense, low-calorie on-the-go snack and are significantly healthier than regular potato chips.
All you need is kale, some oil, and spices of your choice:
- Remove the kale leaves from the stalk and wash them.
- Drizzle with a bit of oil and sprinkle with herbs if you like.
- Spread the kale on a baking tray and roast in the oven at 180 degrees for a maximum of five minutes.
- Turn the leaves over and bake for another five minutes at most.
The chips are ready when the kale is slightly brown.
Pumpkin seeds trump with considerable protein content and are the perfect fitness snack for in between. They contain valuable protein and essential micronutrients that are essential for metabolic processes, dietary fibre, and lots of zinc, which is responsible for hormone regulation, among other things.
The tiny seeds are a great alternative to unhealthy snacks with a pinch of salt and curry.
Energy Balls are the healthy candy for in-between meals – with lots of protein! The little balls are just perfect when you get a craving for something sweet but still want to eat healthily. And you can easily make the little power balls yourself:
You need about 150 g dried fruit and 70 g nuts for ten pieces. Dates form a perfect base, but you can choose other dried fruits such as figs, pineapple, or apricots. And you can also choose from the types of nuts: cashew nuts, almonds, walnuts, pistachios… The balls can also be refined with cinnamon, vanilla, matcha, or cocoa powder.
Blend all the ingredients in a blender. The mass should be very crushed and sticky at the end. If it’s still too dry, add more dates. Form the mixture into small balls with your hands and then put them in the fridge. You can roll the finished Energy Balls in chopped nuts or coconut flakes if you want.