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The Best High Protein Snacks & Protein Recipes

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High protein snacks can be a key tool to add mass or accelerate fat loss, especially when you are on the go.

By now, we all know how important protein is, with research showing it can double fat loss and preserve your muscle mass during a diet. However, it can often be tough to hit your daily protein requirements or consume it every few hours.

Fortunately, there are a few go-to high protein snacks that are healthy, convenient and often taste great!

In this blog, I’ll teach you the best high protein snacks to keep with you or have stocked at home. This simple habit can boost your daily protein intake and drastically accelerate fat loss or muscle growth.

It’s really that simple…

High Protein Snack #1: Low-Carb Protein Bars

Protein bars are number one on this list for many of the obvious reasons.

They are fairly cheap when bought in bulk, are super convenient and, nowadays, also super tasty to help you kill any candy or chocolate cravings.

In the past, protein bars were expensive and full of high-energy fillers that made them taste actually pretty damn awful. However in recent years, companies have made great strides to create protein bars which are both tasty and lower in carbs or many of the other previous nasty hidden ingredients.

Whichever bar you pick, try to get ones with less than 25g of carbs and at least 20g of protein. Obviously if you are trying to gain weight you can opt for the higher-carb bars. Additionally, try to find those made from high quality whey protein and not a cheaper form such as soy which is lower in protein quality and key amino acids.

Some of my favorite protein bars are as follows:

Quest Nutrition Bars

  • Calories: 170
  • Fat: 6 g
  • Carbs: 24 g (5 net)
  • Fiber: 19 g
  • Protein: 20 g

 Grenade Carb Killa

  • Calories: 220
  • Fat: 8 g
  • Carbs: 20 g
  • Fiber: 7 g
  • Protein: 23 g

Muscle Pharm Combat Crunch

  • Calories: 210
  • Fat: 7 g
  • Carbs: 25 g
  • Fiber: 12 g
  • Protein: 20 g

High Protein Snack #2: Greek Yogurt

Greek Yogurt is second on this list because it is one of the cheapest, yet highest quality protein sources providing slow-release casein protein.

Additionally, there are literally hundreds of different flavors and combinations of uses for Greek yogurt that can instantly increase your protein intake and taste great.

I personally love to substitute less than optimal foods with Greek Yogurt. For instance, plain Greek yogurt is a fascinatingly simple substitute for sour cream! For dessert, yogurt also goes great mixed with protein powder, fruits like berries, cocoa powder, peanut butter powder or thrown in smoothies.

From a health perspective, Greek yogurt is filled with live probiotic bacteria, which can help with digestion and improve body composition.

My favorite Greek yogurts are as follows:

Fage Total

  • Calories: 130
  • Fat: 0 g
  • Carbs: 9 g
  • Protein: 23 g

Oikos Greek Yogurt

  • Calories: 120
  • Fat: 0 g
  • Carbs: 9 g
  • Protein: 22 g

Chobani Greek Yogurt

  • Calories: 100
  • Fat: 0 g
  • Carbs: 7 g
  • Protein: 18 g

High Protein Snack #3: Beef Jerky

Beef Jerky is a very popular high protein snack within the USA and other countries.

The best thing is that most convenience stores, airports and gas stations have a large stock with different selections within the USA, making it very versatile and a great back-up.

Jerky also isn’t restricted to just beef. Many convenience stores even carry turkey, bison and even venison options.

However, it’s important that you try to opt for lower sodium and natural jerky products as many can be saturated with ingredients such as added sugar.

Some of the most popular jerky variations are as follows:

Oberto All Natural (Beef)

  • Calories: 80
  • Fat: 1 g
  • Carbs: 6 g
  • Protein: 13 g

Jack Link’s Original (Beef)

  • Calories: 80
  • Fat: 2 g
  • Carbs: 5 g
  • Protein: 12g

Krave Turkey Jerky

  • Calories: 80
  • Fat: 0.5 g
  • Carbs: 11 g
  • Protein: 9 g

Golden Valley Buffalo Jerky

  • Calories: 60
  • Fat: 0.5 g
  • Carbs: 6 g
  • Protein: 11 g

High Protein Snack #4: Pre-Made Protein Drinks & Whey

Although this is certainly a more expensive option, I am a big fan of pre-made drinks as they can be left in your car/bag or taken out with you each day.

Of course, milk-based drinks must be kept fresh and consumed within the day, but lots of other pre-made protein drinks can be stored in your office, gym bag or car for weeks.

Despite it being expensive, my favorite pre-made is Isopure protein as it’s just lean whey protein and tastes great. If you are on a budget, you can, of course, stick to carrying a small bag or little tub of protein, then mix it up as needed.

When purchasing pre-made protein drinks, check the carb/fat content and always aim for the ones with high quality whey protein over soy or casein caseinate.

Here are some popular variations:

Isopure Glass Protein Bottles

  • Calories: 208
  • Fat: 0.5 g
  • Carbs: 2 g
  • Protein: 50 g

 Core Power Elite 42g Protein

  • Calories: 240
  • Fat: 3.5 g
  • Carbs: 11 g
  • Protein: 42 g

My Favorite High Protein Recipes

Along with these snacks discussed above there are extra ways that you can use these high protein ingredients for amazingly tasty recipes.

To follow, here are some of my favorite high protein recipes that you can make in a short period of time or without complex ingredients.

High Protein Recipe #1: Frozen Yogurt Bark (1)

This tasty snack is high protein and sure to delight your senses in addition to satisfying cravings.

What you’ll need:

  • 1 cup of Greek Yogurt
  • ½ Cup of Dried Mixed Fruit
  • 2 Tbsp. of Honey
  • Freezable tray

Instructions:

  1. Mix Yogurt, Honey and Fruit in a bowl.
  2. Spread mixture into bottom of tray.
  3. Freeze for 2-4 hours
  4. Enjoy!

Macros:

  • Calories: 260
  • Fat: 0 g
  • Carbs: 44 g
  • Protein: 23 g

High Protein Recipe #2: High Protein Pancakes

This simple recipe is a way to take a quick breakfast staple and turn it into a muscle building one.

What you’ll need:

  • ½ cup Buttermilk Pancake Mix or Protein Pancake Mix
  • ½ cup Skim Milk
  • Vanilla Whey or Comparable Protein Powder
  • Skillet

Instructions: 

  1. Heat Skillet to Medium-High heat.
  2. Mix all ingredients in large bowl.
  3. Transfer mixture to skillet.
  4. Cook until fluffy.
  5. Enjoy!

Macros:

  • Calories: 440
  • Fat: 4 g
  • Carbs: 68 g
  • Protein: 34 g

High Protein Recipe #3: Mixed Berry Whey Protein Popsicles (2)

One of my personal favorite recipes, these whey protein popsicles are sure to satisfy your summer needs while providing a protein punch that is sure to leave you satisfied.

Plus, it’s a perfectly healthy alternative for your little ones!

What you’ll need: 

  • Strawberry (or other flavor) Whey Protein
  • Water or Milk
  • 1 cup berry mix or chopped strawberries
  • Popsicle Sticks
  • Popsicle Mold Tray 

Instructions: 

  • Mix Whey, berries and Milk/Water.
  • Pour mixture into Popsicle Mold ¾ of the way to the top.
  • Place Popsicle Sticks in each mold.
  • Freeze Overnight
  • Enjoy!

 Macros: (Note: Milk will increase numbers)

  • Calories: 100
  • Fat: 0 g
  • Carbs: 2 g
  • Protein: 22 g 

The Best & Most Convenient High Protein Snacks

And there you have it. Some of my favorite, convenient high protein snacks for when you’re in a hurry, in addition to some of my favorite quick and easy high protein recipes around.

Be sure to sound off in the comments with which recipes you found to be the best and name some of your favorite go-to, high protein snacks.

Additionally, if you want more healthy options, consider checking out my Macro-Friendly cookbook. It includes over 100 amazing macro-friendly recipes to help you achieve your goals without having to eat the same boring food, day in, day out.

high protein snacks

References

  1. Eater, C. @. (2017, May 08). Frozen Yogurt Bark. Retrieved August 03, 2017, from http://www.myfussyeater.com/frozen-yogurt-bark/
  2. (2016, August 25). Lais DeLeon’s Strawberry Lemonade Amino Ice Pops. Retrieved August 03, 2017, from https://www.bodybuilding.com/fun/lais-deleons-strawberry-lemonade-amino-ice-pops.html
  3. (2016, April 20). Healthy Dessert Recipes. Retrieved August 03, 2017, from https://www.bodybuilding.com/fun/healthy-dessert-recipes.html

About the author

Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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