High-protein snacks that aren’t protein bars

At my last check-up, my doctor gently suggested that I cut back on coffee and sugar to keep my energy levels from crashing at the end of the day.

Unfortunately, those are the two food groups fueling my writing right now. But I know my doctor is right.

So I’m trying to eat more protein at breakfast and snack time. Protein helps grow and maintain lean muscle mass, and it helps keep me satisfied between meals without feeling like I need a sugar pick-me-up.

Because I don’t like chalky protein bars, here are my favorite easy, high-protein snacks that rely on real foods like meat, dairy and eggs.

 

Cheese + deli turkey + whole grain crackers + your favorite veggie

This makes for an easy lunch or snack. I roll the turkey around string cheese or a dill pickle. String cheese has 8 grams of protein per 1-ounce serving, while deli turkey has 9 grams of protein per 2-ounce serving (about four slices). Add baby carrots, snap peas or mini sweet peppers for fiber and added nutrients.

 

Oatmeal + peanut butter + whey protein powder + fruit

Nothing fancy – just my favorite flavored oatmeal packet and frozen berries or sliced banana, cooked in the microwave. Then mix in a spoonful of peanut butter and a half scoop of whey protein powder. (My favorite is Optimum Nutrition vanilla ice cream flavor, which has 25 grams of protein per scoop.)

I prefer real dairy whey powder. It’s a good source of complete protein that’s easily digestible. Plant-based powders are incomplete proteins, meaning they lack some of the essential amino acids that our bodies need.

 

Yogurt + granola + fruit 

Any type of yogurt works. Greek yogurt is higher in protein (17 grams per cup compared to 8 grams per cup for plain yogurt), but not everyone loves the tartness. Top with fresh or frozen berries and your favorite granola, cereal or a crumbled-up granola bar.

 

Cottage cheese + fruit

Many people like cottage cheese with savory ingredients, like tomatoes and pepper, but I love it with fruit – fresh cantaloupe or canned fruit like pineapple, mandarin oranges and applesauce. Cottage cheese is a protein powerhouse, offering 25 grams of high-quality protein per 1 cup serving and no added sugar.

 

My favorite smoothie = 1 cup frozen berries + 1/2 frozen banana + 1 cup real milk + 1/2 scoop vanilla whey powder + 1/4 cup canned pineapple juice + 1 teaspoon honey 

My daughter asks me to make this smoothie almost every day. The secret is frozen bananas; it gives the smoothie an ice cream-like texture.

 

No-bake energy balls = 1 cup (dry) oatmeal + 1/4 cup mini chocolate chips or mini M&Ms + 1/2 cup peanut butter + 1/2 scoop whey protein powder + 1/3 cup honey + 2 tablespoons chia seeds (optional, but adds protein and fiber) 

Mix ingredients together, scoop and shape into 1-inch diameter balls, then freeze or refrigerate. This recipe is so easy, my daughter used to mix it up when she was a toddler.

 

Hard-boiled eggs + favorite seasoning

The secret to cooking hard-boiled eggs – without the green ring - is to turn off the heat once the water comes to a boil, then cover with a lid and let sit for 10 to 12 minutes. Once cooked and peeled, get creative with a sprinkle of seasoning of your choice. My favorite is everything bagel seasoning, but try taco or ranch seasoning, too. One egg has 6 grams of protein.

 

Beef or turkey snack sticks

A grab-and-go snack from the fridge. Wrap a cheese slice or deli turkey around the stick for added protein. One stick has about 6 to 12 grams of protein.

 

Looking for more high-protein snack ideas?

Try peanut butter, nuts, sunflower seeds, real dairy milk (flavored or plain, whole or skim, whatever you prefer), Core Power protein shakes, beef jerky, leftover beef or pork (delicious for breakfast with eggs), and soyfoods.

 

Healthy eating is about balance

No matter what foods you choose, remember that healthy eating is all about balance, nutrition experts say. It isn’t about focusing on one food group, or labeling foods “good” or “bad.”

The U.S. Dietary Guidelines recommend that a healthy diet includes fruits and vegetables; whole grains; dairy; and high-quality proteins, including lean beef, pork and poultry.

And while protein is essential, we should also aim to eat more fruits and vegetables. Only 5% to 10% of Iowans eat the recommended five servings of fruits and vegetables each day.

“That would be my true recommendation for a lifelong, healthy diet. If you want to have a healthy diet, if you want to work on your longevity, eating more fruits and vegetables, eating more whole grains, having a balanced diet is really important,” says Lyndi Buckingham-Schutt, assistant professor of food science and human nutrition at Iowa State University.

 

Choosing real protein foods you can feel good about

Many of these high-protein foods are probably already in your kitchen, and they start with farm families who care about quality and safety.

Iowa farmers take pride in raising high-quality, nutritious proteins for your family’s meals. When you buy real meat, dairy and poultry, you can feel confident that you’re choosing safe, nutritious and responsibly raised food. To learn more, visit RealFarmersRealFoodRealMeat.com.

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Learn more about author Teresa Bjork here.