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Kalahari Health Blog

High-Protein Snacks: Quick and Easy Protein Hits

Don’t fancy a shake? Get an instant hit of the essential muscle-builder with these high-protein snacks.

When you start a new exercise regime, the first change you’re likely to make to your diet is to increase your protein intake to help your body repair and rebuild muscles.

Most of your protein intake should come from your main meals, but eating snacks high in the stuff is a savvy move – not only because it will help you hit your daily targets but also because protein makes you feel fuller for longer. Cookies might seem satisfying in the short term, but after half an hour you’ll be tempted to dip back into the pack for more, while a protein-rich snack will actually keep hunger at bay until your next meal.


Read on for a list of the best high-protein snacks.

11 High-Protein Snacks (Protein Content Per 100g)

  • Roasted soy beans (36-40g): If you can find roasted soy beans in your local supermarket it’s worth stocking up because they’re chock full of protein and fibre, which should ensure hunger doesn’t strike again before the next mealtime.
  • Pumpkin seeds (30g): Roasted and salted pumpkin seeds are a snack fit for a king – the high protein content is just a bonus. You can also eat them plain, if you want to be even more healthy.
  • Peanut butter (25g): There are high-protein versions of peanut butter out there which contain over 30g per 100g, but even the bog-standard stuff is still rich in protein as well as healthy unsaturated fats.
  • Almonds (21-25g): Almonds were reportedly President Obama’s snack of choice when in office, and for good reason. They’re high in protein, unsaturated fats and vitamin E, which helps keep your skin glowingly healthy.
  • Hazelnuts (15g): As well as packing in the protein, hazelnuts contain around 10g of fibre per 100g.
  • Brazil nuts (15g): Brazil nuts are one of the best dietary sources of selenium, which your body needs to support its immune system.
  • Walnuts (15g): Another excellent nut that can fulfill your high-protein snack needs, walnuts also contain the essential fatty acid alpha-linoleic acid, which can help reduce the risk of heart disease.
  • Boiled eggs (12.5g): Let’s be honest, you’re not going to make any friends if you start peeling an egg at your desk, but if you work from home or have your own office, they are a fine source of protein.
  • Cottage cheese (10g): If you can handle the gooey/chunky texture, cottage cheese is a great low-fat pick for snack time. Spread it on oatcakes for some extra fibre.
  • Roasted chickpeas (7-10g): Drain a can of chickpeas, sprinkle on some salt and pop them in the oven for half an hour at 180℃ and you have an easy snack full of protein and fibre.
  • Greek yogurt (9-10g): Make sure you get proper Greek yogurt (Total is the most widespread brand), rather than “Greek style”, which contains half the protein.

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

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