What Creative Snack Ideas Boost Protein Intake?


    What Creative Snack Ideas Boost Protein Intake?

    In the quest for high-protein snacks that are both convenient and satisfying, we've gathered ingenious ideas from top nutrition experts. From mixing collagen into coffee to roasting chickpeas for a crunchy snack, Dietitians and Nutritionists share their favorite tips. Try out these snack suggestions that make boosting protein intake easy.

    • Mix Protein into Everyday Foods
    • Snack on Versatile Edamame
    • Add Protein Powder to Yogurt
    • Choose Minimally-Processed Nutrition Bars
    • Roast Chickpeas for a Crunchy Snack

    Mix Protein into Everyday Foods

    My favorite creative ways to boost the protein content of snacks are:

    - mixing collagen into coffee

    - sprinkling 2 tbsp of hemp hearts on toast, parfaits, and smoothies

    - making a high-protein fruit dip with plain Greek yogurt and powdered peanut butter

    - adding blended cottage cheese to sauces

    - stirring in cottage cheese to scrambled eggs.

    Kelsey Russell-Murray
    Kelsey Russell-MurrayRegistered Dietitian, Gut Healthy Dietitian Inc.

    Snack on Versatile Edamame

    A protein-rich snack that people often forget about is edamame beans. These are a great snack because they are shelf-stable, depending on how they are prepared. Edamame beans with some salt make a good post-workout snack, too. They can be enjoyed cooked or roasted, with various seasonings, or in warmer months, they can be a nice frozen snack as well.

    Jenna Stedman
    Jenna StedmanCognitive Performance Dietitian, Master Nutrition Lab

    Add Protein Powder to Yogurt

    Reaching daily protein goals can be difficult for some individuals. I often recommend using Greek or dairy-free yogurt with their favorite protein powder mixed in, topped with nuts and berries!

    Marcie Vaske
    Marcie VaskeLicensed Nutritionist, Oswald Digestive Clinic

    Choose Minimally-Processed Nutrition Bars

    One creative snack idea I've suggested to clients looking to boost their protein intake is incorporating minimally-processed snack or nutrition bars. These bars can be a convenient and effective option for people on the go. They often contain a significant amount of protein, which can help meet daily protein needs without requiring time-consuming preparation. I recommend searching for a bar that has at least 5 grams of protein, is low in added sugars, and is rich in natural ingredients to maximize health benefits. This simple switch can significantly enhance the nutritional value of a snack, supporting protein needs and overall health.

    Danielle Gaffen
    Danielle GaffenRegistered Dietitian Nutritionist (RDN), Eat Well Crohn's Colitis

    Roast Chickpeas for a Crunchy Snack

    One suggestion that I make for clients for a protein-rich snack is roasted chickpeas. With only two basic ingredients and minimal steps, this recipe is easy to make.

    Take two (2) cans of chickpeas and drain them in a colander for an hour or so. Spread the drained chickpeas on paper towels and blot them to remove as much moisture as possible. The more moisture you are able to remove, the crispier the end result will be.

    Put the dried chickpeas in a bowl. Drizzle and toss with olive oil so that they are evenly coated. Transfer the chickpeas to a foil-lined baking sheet so they are in a single layer and spread out. Bake at 400°F for 20 to 40 minutes until crispy and golden to your liking.

    Occasionally move the chickpeas around the pan to thoroughly roast.

    Season with salt, pepper, and/or any favorite herbs and/or spices as desired as soon as you remove them from the oven. There are endless ways to season them for variety.

    Chickpeas are a great plant-based protein with 6–7g in just a ½ cup serving and are a good source of vitamins and minerals such as zinc, iron, magnesium, and folate. In addition to protein, this snack contains approximately 6–7g of dietary fiber per half cup.

    Michelle Rauch MSc RDN
    Michelle Rauch MSc RDNRegistered Dietitian & Nutritionist, The Actors Fund Home