14 Healthy and High-Protein Snack Prep Ideas

Snacks are a great way to keep your energy levels up and prevent overeating at your next meal. A high-protein snack can be especially beneficial for keeping you full and satisfied. These 14 meal prep snack ideas are easy to make and perfect for grabbing on the go.

1. Hard-Boiled Eggs

A simple and classic high-protein snack. You can make a batch at the beginning of the week to have on hand.

Instructions:

1. Place eggs in a single layer in a saucepan and cover with water.
2. Bring to a boil, then cover and remove from heat.
3. Let the eggs stand for 10-12 minutes.
4. Drain the water and place the eggs in a bowl of ice water to cool.

2. Greek Yogurt Parfaits

Layer Greek yogurt with granola and berries for a delicious and satisfying snack.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup granola
• 1/4 cup mixed berries

Instructions:

1. In a jar or container, layer the yogurt, granola, and berries.

3. Cottage Cheese with Fruit

Cottage cheese is an excellent source of protein. Pair it with your favorite fruit for a quick and easy snack.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup of your favorite fruit (e.g., pineapple, peaches, berries)

4. Roasted Chickpeas

A crunchy and savory snack that’s a great alternative to chips.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 tbsp olive oil
• Your favorite spices (e.g., paprika, garlic powder, salt, pepper)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the chickpeas with olive oil and spices.
3. Roast for 20-30 minutes, or until crispy.

5. Turkey and Cheese Roll-Ups

A simple, low-carb snack that’s packed with protein.

Instructions:

1. Lay a slice of turkey on a flat surface.
2. Place a slice of cheese on top.
3. Roll it up and enjoy.

6. Protein Balls

These no-bake protein balls are a perfect on-the-go snack.

Ingredients:

• 1 cup rolled oats
• 1/2 cup protein powder
• 1/2 cup peanut butter
• 1/4 cup honey or maple syrup
• 2-3 tbsp milk, as needed

Instructions:

1. In a bowl, combine all ingredients and mix well.
2. Roll into balls and store in the refrigerator.

7. Tuna Salad with Crackers

A classic snack that’s a great source of protein and omega-3 fatty acids.

Ingredients:

• 1 can (5 oz) tuna, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1/4 cup diced celery
• Serve with whole-wheat crackers.

Instructions:

1. In a bowl, combine all ingredients and mix well.

8. Edamame

Edamame is a great source of plant-based protein. You can buy it fresh or frozen.

Instructions:

1. Steam or boil the edamame until tender.
2. Sprinkle with salt and enjoy.

9. Beef Jerky

A convenient and portable snack that’s high in protein.

10. Hummus with Veggies

Hummus is a delicious and healthy dip that pairs perfectly with fresh vegetables.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup tahini
• 1/4 cup lemon juice
• 1 clove garlic
• Serve with your favorite vegetables (e.g., carrots, cucumbers, bell peppers).

Instructions:

1. In a food processor, combine all ingredients and blend until smooth.

11. Apple with Peanut Butter

A simple and satisfying snack that combines fiber from the apple with protein and healthy fats from the peanut butter.

12. Chocolate Protein Pudding

A delicious and decadent-tasting snack that’s actually good for you.

Ingredients:

• 1 ripe avocado
• 1/4 cup cocoa powder
• 1/4 cup protein powder
• 1/4 cup milk of your choice
• Sweetener to taste (e.g., maple syrup, stevia)

Instructions:

1. In a blender, combine all ingredients and blend until smooth.

13. Savory Yogurt Bowl

Yogurt doesn’t have to be sweet! Try this savory version for a change.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1 tbsp chopped fresh dill
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine all ingredients and mix well.

14. Mini Frittatas

These mini frittatas are like a savory muffin. They’re perfect for a grab-and-go snack.

Ingredients:

• 6 eggs
• 1/2 cup milk
• 1 cup of your favorite fillings (e.g., spinach, mushrooms, cheese, cooked sausage)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, whisk together the eggs and milk.
3. Stir in your favorite fillings.
4. Pour the mixture into a greased muffin tin.
5. Bake for 15-20 minutes, or until set.

References

[1] EatingWell. “18 Make-Ahead High-Protein Snacks for an Easier, Healthier Week.” https://www.eatingwell.com/make-ahead-high-protein-snacks-11680376
[2] Delish. “46 Sweet & Savory High-Protein Snacks That Are Perfect For Any Time Of Day.” https://www.delish.com/cooking/nutrition/g64298245/best-high-protein-snack-recipes/
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