Have you noticed how hard it is to find high protein snacks for weight loss, compared to low or high carb snacks? If you walk into a store at any given time, you will easily find stacks of snacks that are not only sky-high in carbohydrates, but also sugar. On the other hand, you landed on this article because you had to do an online search for snacks high in protein.
It really shouldn’t be this hard to eat healthy, but as life has it, junk food and sugar-packed snacks are more accessible than delicious healthy snacks.
Snacking between meals is good for you. It only becomes a problem if you snack on junk food or even go wild on healthy snacks. High protein snacks for weight loss are the best of all nibbles because they are very filling, meaning you will stay full for a long time, even after eating very little.
There are other benefits that a diet rich in protein brings to the table, apart from curbing appetite. Protein revs up metabolism, and this will be very helpful to your weight loss efforts as you will be burning more calories than someone who is not getting enough protein in. Protein is also known to build muscle and as you may be aware, the more muscle mass you have, the more calories you will burn hours after a workout session, or at rest.
How many times should you eat a day to lose weight?
A study [1] published in a journal called Obesity (Silver Spring) revealed that consuming a higher amount of protein will not only keep your appetite under control but will also make you feel fuller.
The study also showed that moderately increasing protein consumption in 3 eating occasions and not 6, led to better appetite control, especially in the evening.
What this means for you and me is that eating 3 protein-rich meals will give you better weight loss results, instead of the famous belief that ”eating 6 small meals a day for weight loss.”
Essential reading:
10 surprisingly low calorie snacks for weight loss that are filling
7 smart ways to stop snacking at night (and start losing weight)
10 deliciously low carb keto snacks (when you are on the go)
7 simple ways to lose weight fast naturally and permanently
Eating 6 small meals a day has been touted for years as the best way to lose and manage weight (this practically translates into eating every 2 hours, and not 4).
However, the conducted research showed that “eating more frequently does not enhance appetite control and satiety in overweight and obese individuals during weight loss.” The study found that participants failed to stick to 6 meals because this kind of eating is not reasonable or suitable for weight loss.
High Protein Snacks and Weight Loss
While nibbling a little between main meals is often encouraged it, should also be clear that some healthy snacks are bad for you. Always read food labels and check ingredients whenever you are buying snacks on the go.
I like to give my readers well-researched information, and while this article is about high protein snacks that will help you lose weight, you will also walk away with options.
The truth is you can reach your weight loss goals with or without healthy snacks. The secret to weight loss lies in eating fewer calories than you burn.
Just remember to always track what you are eating, whether it’s a healthy serving of plain celery sticks or a crazy amount of protein bars. Calories are calories even the food doesn’t taste great, always log your meals.
12 high protein snacks that will help you lose weight
Well, now that we have valuable information on how often we should eat to lose weight, let’s go through high protein snacks for weight loss, that work mostly to boost metabolism.
1. Cottage cheese snacks
Cottage cheese is one of the go-to high protein foods for anyone on a weight loss diet as 100g of fat-free cottage cheese contains only 98 calories, and 11g of protein, while remaining low in carbs, at just 3.4g.
What goes with cottage cheese as a snack?
There are different ways to enjoy cottage cheese snacks. You can eat cottage cheese with fresh or dry fruit pieces, such as apple, kiwi, banana, and blueberries, sprinkled with cinnamon or black pepper. Cottage cheese also goes well with toast and multigrain crispbread.
My favourite way to eat cottage cheese as a snack is by mixing it with chia seeds and dry cranberries. The taste is divine, the combination of cheese and cranberries bring out just the perfect balance between salty and sweet. Chia seeds have plenty of health benefits, one of them being weight loss.
How to eat cottage cheese to lose weight
Ingredients
¾ cup cottage cheese (12 tablespoons)
1 teaspoon chia seeds
1 tablespoon cranberries (dried)
Method
Mix cheese and chia seeds in a bowl. Add the cranberries when cheese and chia seeds have been evenly mixed.
Serve and enjoy.
Recipe Notes: Do not sprinkle chia seeds on top. Always ensure the chia seeds are thoroughly blended with the cheese, as eating dry chia seeds is not recommended.
2. Greek yogurt snacks
Fact. Greek yogurt rules over plain yoghurt. This yogurt contains double the amount of protein and less sugar than the normal type.
There are lots of ways to enjoy Greek yogurt. You could have it with just a little bit of honey, or add fruit pieces such as peaches, blueberries, bananas and apples. If you are short on easy breakfast ideas, you should try serving your favourite healthy cereal with Greek yogurt, instead of milk.
Most days, my mid-morning snack is Greek yogurt and fruit pieces like apples.
To make the Greek yogurt snack, you will need:
1 small apple
½ cup Greek yogurt
Pinch of cinnamon (optional)
Cut the apples into desired pieces, and remove the core and seeds.
Mix with the yogurt and sprinkle with cinnamon if desired.
Serve and enjoy!
3. Tuna and Cucumber Sandwich
Tuna is one of the few foods almost made up of protein only. It is low in calories and rich in protein as well as omega-3 fatty acids. A can of tuna in water contains about 116 calories and a whopping 25.5g of protein and 0 carbs.
How do you eat tuna as a snack?
One of the easiest snacks you can make with canned tuna is a tuna and cucumber sandwich.
How to make tuna and Cucumber Sandwich
Ingredients
1 can of tuna in brine (drained)
1½ tablespoons mayonnaise
½ medium cucumber
1 teaspoon finely cut chives
Pinch of salt and pepper to taste
Directions
Wash the cucumber, pat dry and slice into desired shape and size.
Combine mayonnaise, chives, salt, pepper and tuna.
Spread out the cucumber slices on a platter or plate and Use a spoon to spread the tuna mixture evenly on the cucumber slices.
Enjoy every bite!
cucumber tuna sandwich for weight loss
Tuna is one of the few foods almost made up of protein only. It is low in calories and rich in protein as well as omega-3 fatty acids. A can of tuna in water contains about 116 calories and a whopping 25.5g of protein and 0 carbs.
Ingredients
- 1 can of tuna in brine (drained)
- 1½ tablespoons mayonnaise
- ½ medium cucumber
- 1 teaspoon finely cut chives
- Pinch of salt and cayenne pepper to taste
Instructions
Wash the cucumber, pat dry and slice into desired shape and size.
Combine mayonnaise, chives, salt, pepper and tuna.
Spread out the cucumber slices on a platter or plate and Use a spoon to spread the tuna mixture evenly on the cucumber slices.
Enjoy every bite!
4. Beef jerky
When you are craving salty snacks, beef jerky is one of the tasty power snacks that will keep you full until your next meal. But… yes, there is a but, and here it comes.
While beef jerky is high in protein, it’s also quite high in saturated fat, depending on the cut. Saturated fat is not good for you as too much of it may increase the risk of heart diseases.
Choose jerky that is made from top round and bottom round cuts. Beef round cuts are the best pieces of meat for this high protein snack. If these cuts are not available, you can always trim off the excess fat.
A good brand that I have found on Amazon is this beef jerky that is free from MSG and nitrates and contains 96% lean meat.
5. Roasted chickpea snack
The protein content of 100g of chickpeas is about 9g of protein and less than 200 calories. Chickpeas, also known as garbanzo beans, are a great source of protein for vegetarians and anyone trying out plant-based protein.
Chickpeas are good for weight loss because of the high protein and fibre content, both of which work well to reduce appetite and burn fat.
How to make crunchy roasted chickpea snack
I found the spicy roasted chickpeas recipe by Amazeballs Recipes to be delicious. Here is what you need to make the snack:
Ingredients
2 cups dry chickpeas
2 tsp. salt
2 tbsp. olive oil
1 tsp. ground cayenne pepper
For soaking
3 cups water
Please grab the full roasted chickpeas recipe from the Amazeballs Recipes blog.
6. Roasted Pumpkin Seeds
This crunchy high protein snack, will fill you up and give you a boost in fibre, and omega-3 and omega-6 fatty acids. Pumpkin seeds are one of the few high protein snacks that are great for weight loss as they are also rich in antioxidants. As with most snacks high in protein, these seeds help to stave off hunger.
How to Roast Pumpkin Seeds
To roast this easy but yummy snack, you will need olive oil, salt and of course, pumpkin seeds of course, and any spice, such as garlic salt, cayenne pepper or chilli flakes, to the seeds extra zing.
Ingredients
1 cup raw pumpkin seeds
1 tablespoon olive oil
Pinch of salt
Pinch of garlic salt (optional)
Method
Mix all the ingredients in a bowl until the seeds are evenly coated.
Lay the ingredients on a baking sheet and spread evenly.
Bake at 325°F (160°C) for 15 minutes or until the seeds are crispy and golden. Leave to cool and serve.
7. Boiled eggs for weight loss
Boiled eggs are super easy to prepare. Just boil them between 4-7 minutes depending on how soft or hard you like them. Peel and slice in half and enjoy with either black or cayenne pepper. For one large boiled egg, you get 78 calories and 6 grams of protein.
Oh, and don’t be afraid to eat the egg yolk, it’s good for you.
8. Peanut butter and apple slices
With this snack, you have to exercise discipline because it is easy to go overboard. Always, always, measure your peanut butter, especially if you have a love for nut butter like most of us do. If you have zero willpower to peanut butter I would strongly advise you to skip this snack.
However, if your relationship with nut butter is one that you can control, then you must dig in with the apple and peanut butter combo. Just ensure that your nut butter is free from added sugar, additives and hydrogenated oils when you use it to make this snack for weight loss.
Apples and peanut butter recipe
1 medium-sized Granny Smith apple (they are the best apples for weight loss)
1 tablespoon peanut butter
1 teaspoon cranberries (optional)
Instructions
Wash the apple and cut it into desired size and shape.
Evenly spread peanut butter on the apple slices, and toss pecan nuts or dry cranberries and serve.
9. Celery with peanut butter
There’s another simple way to deal with hunger pangs while dieting, without eating too many calories, and that’s with celery sticks served with peanut butter (or almond butter).
This snack is quick and easy to prepare. All you have to do is simply wash the celery, cut it into pieces and spread the peanut butter on the stalks.
10. Protein bars for weight loss
If you usually do strength training to lose weight, your protein intake should be higher than the average person who does not lift weights. Protein bars are a smart pre or post-workout high protein snack.
The secret is finding healthy protein bars that are low in sugar and free from artificial additives and saturated fats, like these KIND protein bars.
Some protein bars can be a drawback to your weight loss efforts if they contain too much sugar or have high calories.
11. Hummus and carrot sticks
Hummus is another reason why chickpeas should be a staple in your pantry when you are trying to lose weight. Hummus is a protein-rich spread that has chickpeas as its main ingredient. Other ingredients are garlic, chives, olive oil, and lemon juice.
To get the full benefits of a high protein snack, you can enjoy hummus with carrots and celery sticks or as a spread on toast or rice cakes.
12. Whey Protein Shake For Weight Loss
Again sugar. Always check the sugar content per serving of any whey protein before buying. Protein on its own is quite bland so manufacturers pump sugar into whey protein supplements to make them delightful.
You might be excited about getting 28g of protein per scoop, without realising that along with that high protein count is insane amounts of sugar. You should think twice about buying any whey protein that has 5g or more of sugar per serving.
I am a huge fan of Whey Protein Isolate by Optimum as it contains 1-3g of sugar per serving.
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REFERENCES
[1] Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring, Md.), 19(4), 818–824. doi:10.1038/oby.2010.203
