10 healthy protein snacks for people with little time
Whether you need to refuel for your next workout or just want a snack to escape the afternoon lows, protein-rich snacks are the ideal way to keep yourself going. These snacks are packed with proteins and other nutrients. They saturate and provide you with energy longer than carbohydrate-rich snacks.
And if you think it's about boring, hard-boiled eggs, you'll be especially surprised. These 25 delicious, healthy and uncomplicated snacks even have more protein than an egg itself (a large breakfast egg contains about 6 grams).
- Greek yogurt with muesli and berries
Imagine sitting on a Greek island with this snack in your hand. The Greek version of the yoghurt not only has more protein, but also lots of calcium and probiotic ingredients that have an anti-inflammatory effect. Now give yourself completely to this (imaginary) idyll and enjoy!
1 portion of greek yoghurt with 3 tablespoons of cereal (unsweetened) and 1 handful of berries: 18 grams of protein
- Protein snacks
No cooking necessary, only four ingredients, good for traveling and tastes like dessert - is that even possible? Yes absolutely! This is our way of a quick and tasty snack. In this recipe, nut butter acts as the main source of protein and as a binder. Oatmeal and dark chocolate chips give the whole a biscuit-like character and provide fiber and antioxidants.
1/2 tablespoon nut butter, 3 tablespoons oatmeal, 1/2 tablespoon honey, 1/2 tablespoon dark chocolate chips, rolled into balls: 8 grams of protein
- Simple burrito
If the afternoon low is threatening and your stomach cries for a snack that wakes you up again, try this bite sized protein bomb. The amount of protein comes from the black beans and the cheddar, while a spoonful of salsa brings a small but effective pinch of anti-cancer lycopene. If you have it vegan, but do not want to give up protein, just replace the cheese with more beans.
1 whole-grain tortilla, 2 tablespoons pureed beans, 2 tablespoons grated cheddar, 1 tablespoon salsa: 8.4 grams of protein
- Nut butter boat
Just load a handful of celery sticks with a serving of any nut butters (such as almond, cashew, walnut) and a couple of almonds or raisins as a topping.
If you are not a friend of celery, hollow out an apple and fill it with the nut butter of your choice.
2 tablespoons of natural nut butter with an apple or celery sticks: 8.3 grams of protein
Alternatively: nut must
- Banana Cocoa Shake
If protein powder is simply not your thing, there are plenty of alternatives to prepare a protein shake. This also includes this banana drink with cocoa and peanut butter, which contains both healthy fats and positively influences the cardiovascular system and also contains properly protein.
1 medium banana, 1 tablespoon peanut butter, 1-2 tablespoons cocoa, mixed with 1 measuring cup ice: 15 grams of protein
- Pumpkin seeds
These orange plants are not just for Halloween.
Their inner life can do so much more than just for funny carvings. Pumpkin seeds make a great snack, packed with fiber and zinc. Before that, however, they have to be washed, dried and roasted.
2/3 measuring cup of pumpkin seeds, washed and sprinkled with 1 tablespoon of curry powder and a pinch of salt, roasted for 20 minutes at 150 ° C: 8 grams of protein
- Tasty turkey roulades
Imagine it like a sandwich without bread! This delicious paleo-friendly snack contains almost twice as much protein as a hard-boiled egg and brings even more nutrients. Be sure to use low-salt meat to exclude blood pressure-increasing amounts of salt.
2 slices of turkey, rolled with 1 slice of cheese and 1 slice of tomato: 11.9 grams of protein
- Mini cheese quesadilla with beans
It may take a little longer to prepare, but it's always worth bringing these two high protein ingredients together.
Especially if there is still plenty of fiber and calcium added. Cook both in a nonstick skillet until the cheese is melted and the tortilla is lightly browned. Then you roll up the Quesadilla and pack it on the way.
½ measuring cup of black beans, 1 tablespoon of salsa, 1 slice of cheddar in a small wholegrain tortilla: 17.9 grams of protein
- Eating attack sandwich
This festive night is Christmas all year round. This wonderful combination of meat, cheese, vegetables and dried cranberries contains something from every food category and the protein-rich end product will fill you up for a few hours!
1 piece of wholemeal sandwich, sliced ??lengthwise, topped with 3 slices of turkey, 1 slice of cheese, 1 lettuce leaf, 1-2 slices of tomato and cucumber, 1 teaspoon of mustard and 1 teaspoon of dried cranberries: 22.4 grams of protein
- Edamame crackers
Only one thing is more fun than providing yourself with high-quality protein from Edamame: to eat them directly from their light green pods. Buy them fresh and steam them or grab the pre-cooked, frozen alternative (just defrost in the microwave before eating).
1 measuring cup of Edamame pods, sprinkled with sea salt: 15 grams of protein