High Protein Healthy Snacks for Busy People

There are snacks that can sate your hunger for a while. On the other hand, there are snacks that make you feel full and energetic until your next full meal. What’s the difference? Protein. Those who exercise regularly and athletes who are into bodybuilding know that protein is an energy booster. Protein makes you feel fuller. It also helps in the repair of muscle tissues. It maintains your blood sugar level and slows down digestion, so you do not feel hungry again after an hour.

You have plenty of choices for your sources of protein, but of course, it can be cumbersome when you have to prepare them all the time. So here are some healthy snack options – great grab-and-go high protein snacks for busy people like you.

Hard-boiled eggs

You can never go wrong with this one. Many people still avoid eggs because they are high in cholesterol. Many nutritionists today recommend having eggs either for breakfast or as snack food, as a single serving of egg gives you six grams of protein. The key is to have it in moderation. Egg is also rich in vitamin B-12 and vitamin D, and only gives you 77 calories per piece. You can boil them in the morning, peel them and put them in a container and you have a healthy snack on the run. There are also grocery and convenience stores that sell two hardboiled eggs per pack, so it’s very convenient if you’re traveling.


The Japanese love to snack on this. A half-cup serving of steamed or boiled edamame or immature soybeans still in their pods provide you with 3 grams of fiber, 90 calories and 8 grams of protein. It’s a super snack that will stave off hunger for hours. If you want something crunchier, grab a pack of dry roasted edamame. A serving of the dry roasted beans provide 14 grams of protein.

Roasted chickpeas

Have you ever tried roasted chickpeas? These cute beans pack a lot of protein. You’ll get 7 grams of protein from only a quarter-cup serving of this dietary pulse. You’ll also have about 5 grams of fiber. Having a serving of dietary pulses, such as chickpeas, lentils, peas and beans can help lower LDL cholesterol levels. You can even make roasted chickpeas yourself and flavor it the way you want. Wash, rinse and drain chickpeas. Place in a bowl and drizzle with olive oil. Add your favorite spices like pepper, salt, cumin or chili powder. Mix until all the peas are coated. Place on a baking tray and bake in a preheated oven (425 degrees) for 45 minutes. Allow to cool and divide into single servings.

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Greek yogurt

Greek yogurt has gotten more popular because it does pack 12 to 20 grams per 6-ounce container. Greek yogurt is strained so it is thicker that is why it contains more protein. It also has less sugar than other yogurt varieties. It contains probiotics that’s beneficial to your digestive system and calcium for your bones. Enjoy Greek yogurt as a stand-alone snack option or have it with some nuts, cereal or fruits.

Tuna pouch

You can buy tuna chunks and flakes in pouches now. Tuna is a good snack food. You get around 16 grams of protein from each pouch. It is filling and very easy to eat because you do not have to drain it. It provides you with plenty of omega-3 fatty acids and 100% of your daily need for selenium, the antioxidant that fights free radicals. You can have plain tuna or you can try any of its marinated varieties.

Banana Sushi

Here’s a fancy way to eat bananas and get about 5 grams of protein for a serving of seven banana sushis. It’s also less than 200 calories per serving and guaranteed to fill you up. You’ll need one big banana. Spread two tablespoons of peanut butter over it. Sprinkle with crushed pistachios and a tablespoon of chia seeds. Slice the banana into 14 rounds for two servings. Freeze you banana sushi and enjoy your bite size frozen snack.

Protein not only provides you with energy but also helps keep your weight down when you’re dieting. It helps in repairing organs and muscles especially after a heavy workout. Men need 56 grams of protein a day while women need about 46 grams a day. Supplement your daily protein needs with high protein healthy snacks to keep you going while preventing you from overeating.


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