17 High-Protein Thyroid-Friendly Snacks

Snacking can be a healthy part of a thyroid-friendly diet, providing a bridge between meals to maintain energy levels and prevent overeating. A high-protein snack is particularly beneficial for individuals with thyroid conditions, as it helps to stabilize blood sugar, support metabolism, and provide the building blocks for hormone production. This article offers 17 delicious and easy-to-prepare high-protein snack ideas that are both satisfying and supportive of your thyroid health.

The Power of Protein-Packed Snacks

Choosing a high-protein snack can make a significant difference in how you feel throughout the day:

• Steady Energy: Protein helps to prevent the energy crashes that can come from high-sugar or high-carbohydrate snacks.
• Curb Cravings: Protein promotes satiety, helping you to feel full and satisfied, which can reduce cravings for unhealthy foods.
• Nutrient Boost: Many high-protein snacks are also rich in other thyroid-supporting nutrients like selenium, zinc, and iodine.

17 High-Protein Thyroid-Friendly Snacks

Here are 17 snack ideas that are both delicious and beneficial for your thyroid.

1. Spiced Brazil Nuts

Ingredients:

• 1 cup Brazil nuts
• 1 egg white
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• Pinch of salt

Instructions: Whisk egg white with a little water. Toss with Brazil nuts and spices. Bake at 300°F (150°C) for 30-40 minutes.

Nutrition: ~200 calories, 5g protein per 1/4 cup serving

Thyroid-Friendly Tip: Brazil nuts are one of the best sources of selenium, a mineral that is essential for thyroid function. Just 2-3 nuts per day can meet your daily selenium needs [1].

2. Dark Chocolate and Cherries

Ingredients:

• 1/4 cup dark chocolate (70% or higher)
• 1/2 cup fresh or frozen cherries

Instructions: A simple and delicious pairing.

Nutrition: ~250 calories, 3g protein

Thyroid-Friendly Tip: Dark chocolate is rich in antioxidants and magnesium, while cherries have anti-inflammatory properties [1].

3. Frozen Yogurt Bites

Ingredients:

• 1 cup plain Greek or Icelandic yogurt

Instructions: Drop spoonfuls of yogurt onto a parchment-lined baking sheet and freeze until solid.

Nutrition: ~100 calories, 15g protein per 1/2 cup yogurt

Thyroid-Friendly Tip: A refreshing and protein-packed snack. Choose a yogurt with no added sugar [1].

4. Veggie Nachos

Ingredients:

• Sliced bell peppers, zucchini, or radishes
• 1/4 cup cooked ground turkey
• 2 tbsp guacamole
• 1 tbsp sour cream or Greek yogurt

Instructions: Arrange vegetables on a plate and top with turkey, guacamole, and sour cream.

Nutrition: ~250 calories, 15g protein

Thyroid-Friendly Tip: A low-carb, high-protein alternative to traditional nachos [1].

5. Almonds

Ingredients:

• 1/4 cup raw or roasted almonds

Instructions: A simple and portable snack.

Nutrition: ~200 calories, 7g protein

Thyroid-Friendly Tip: Almonds are a good source of magnesium, which is important for the conversion of T4 to T3 [1].

6. Apple Towers

Ingredients:

• 1 apple, cored and sliced into rounds
• 2 tbsp almond butter
• 1 tbsp chopped walnuts
• 1 tbsp shredded coconut

Instructions: Layer apple slices with almond butter, walnuts, and coconut.

Nutrition: ~350 calories, 10g protein

Thyroid-Friendly Tip: A fun and creative way to enjoy a classic snack [1].

7. Sweet Potato Fries

Ingredients:

• 1 sweet potato, cut into fries
• 1 tbsp olive oil
• Salt, pepper, and other seasonings

Instructions: Toss sweet potato fries with olive oil and seasonings. Bake at 450°F (230°C) until tender.

Nutrition: ~200 calories, 3g protein

Thyroid-Friendly Tip: Sweet potatoes are a good source of vitamin A and complex carbohydrates [1].

8. Fruit Smoothie

Ingredients:

• 1/2 cup frozen berries
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 scoop of protein powder

Instructions: Blend all ingredients until smooth.

Nutrition: ~250 calories, 20g protein

Thyroid-Friendly Tip: A quick and easy way to get a dose of protein and antioxidants [1].

9. Decadent Fruit Bowl

Ingredients:

• 1 cup mixed berries
• 1/4 cup melted dark chocolate
• 1 tbsp chopped nuts

Instructions: Drizzle melted chocolate over berries and top with nuts.

Nutrition: ~300 calories, 4g protein

Thyroid-Friendly Tip: A satisfying and antioxidant-rich snack [1].

10. Homemade Fruit Rollups

Ingredients:

• 3 cups berries
• 1 tbsp honey
• 2 tbsp lemon juice

Instructions: Blend all ingredients until pureed. Spread thinly on a parchment-lined baking sheet and dehydrate in the oven at its lowest setting for 4-6 hours.

Nutrition: ~50 calories, 1g protein per rollup

Thyroid-Friendly Tip: A healthy and homemade alternative to store-bought fruit snacks [1].

11. Tuna in Avocado Boats

Ingredients:

• 1/2 can (3oz) tuna, drained
• 1 tbsp plain Greek yogurt
• 1/4 avocado, halved and pitted

Instructions: Mix tuna and Greek yogurt. Spoon into avocado halves.

Nutrition: ~250 calories, 20g protein

Thyroid-Friendly Tip: A high-protein, high-fat snack that is both filling and nutritious [1].

12. Hard-Boiled Eggs

Ingredients:

• 2 hard-boiled eggs

Instructions: A simple and classic protein-packed snack.

Nutrition: ~150 calories, 12g protein

Thyroid-Friendly Tip: Eggs are a thyroid superfood, rich in iodine, selenium, and protein.

13. Cottage Cheese with Berries

Ingredients:

• 1/2 cup cottage cheese
• 1/4 cup berries

Instructions: Top cottage cheese with berries.

Nutrition: ~150 calories, 15g protein

Thyroid-Friendly Tip: Cottage cheese is an excellent source of protein and selenium.

14. Beef Jerky

Ingredients:

• 1 oz beef jerky (look for a brand with no added sugar or nitrates)

Instructions: A convenient and portable high-protein snack.

Nutrition: ~100 calories, 15g protein

Thyroid-Friendly Tip: Choose grass-fed beef jerky for a higher omega-3 content.

15. Roasted Chickpeas

Ingredients:

• 1 can (15oz) chickpeas, rinsed and dried
• 1 tbsp olive oil
• Spices: paprika, garlic powder, salt

Instructions: Toss chickpeas with olive oil and spices. Roast at 400°F (200°C) for 20-30 minutes, until crispy.

Nutrition: ~200 calories, 10g protein per 1/2 cup serving

Thyroid-Friendly Tip: A crunchy and satisfying snack that is a good source of plant-based protein and fiber.

16. Edamame

Ingredients:

• 1 cup steamed edamame in pods

Instructions: A simple and delicious snack.

Nutrition: ~200 calories, 17g protein

Thyroid-Friendly Tip: Edamame is a good source of protein, fiber, and iron. However, if you have a known soy sensitivity, you may want to choose another option.

17. Protein Bites

Ingredients:

• 1 cup oats
• 1/2 cup protein powder
• 1/2 cup nut butter
• 1/4 cup honey or maple syrup
• 2 tbsp chia seeds

Instructions: Mix all ingredients together and roll into balls.

Nutrition: ~150 calories, 10g protein per bite

Thyroid-Friendly Tip: A perfect make-ahead snack for a quick energy boost.

References

[1] Paloma Health. (2022, January 21). 11 Delicious Snacks for Thyroid Health. https://www.palomahealth.com/learn/11-delicious-snacks-for-thyroid-health