18 High-Protein Heart-Healthy Snack Recipes

Snacks can be a valuable part of a healthy diet, helping to manage hunger between meals and provide a boost of energy. A high-protein, heart-healthy snack can be particularly beneficial, as it helps to keep you feeling full and satisfied while supporting your cardiovascular health. This article provides 18 delicious and easy-to-prepare snack recipes that are rich in protein and designed with heart health in mind.

Consistent with the American Heart Association’s guidelines, these snack recipes emphasize whole foods, lean proteins, healthy fats, and fiber, while being low in sodium and saturated fat [1].

1. Roasted Chickpeas

A crunchy and savory snack that is a great alternative to chips. Chickpeas are a good source of plant-based protein and fiber.

• Prep time: 5 minutes
• Cook time: 20-25 minutes
• Servings: 4

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel. In a bowl, toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
3. Spread the chickpeas in a single layer on a baking sheet.
4. Roast for 20-25 minutes, or until crispy.

Nutritional Information (approximate per serving): 150 calories, 6g protein, 20g carbs, 5g fat, 5g fiber.

2. Hard-Boiled Eggs

A simple and classic high-protein snack. Hard-boiled eggs are easy to prepare in advance and take on the go.

• Prep time: 2 minutes
• Cook time: 15 minutes
• Servings: 1 egg

Ingredients:

• 1 large egg

Instructions:

1. Place the egg in a saucepan and cover with cold water.
2. Bring the water to a boil, then turn off the heat, cover the pan, and let it sit for 10-12 minutes.
3. Drain the hot water and run cold water over the egg to cool it down.

Nutritional Information (approximate per egg): 78 calories, 6g protein, 1g carbs, 5g fat, 0g fiber.

3. Greek Yogurt with Berries

A creamy and refreshing snack that is packed with protein and antioxidants.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)

Instructions:

1. Spoon the Greek yogurt into a bowl.
2. Top with the mixed berries.

Nutritional Information (approximate): 150 calories, 20g protein, 15g carbs, 0g fat, 4g fiber.

4. Edamame with Sea Salt

Edamame (young soybeans) are a fantastic source of plant-based protein and fiber. They can be enjoyed warm or cold.

• Prep time: 2 minutes
• Cook time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup frozen shelled edamame
• Pinch of sea salt

Instructions:

1. Cook the edamame according to package directions (usually by boiling or steaming for a few minutes).
2. Drain the edamame and sprinkle with sea salt.

Nutritional Information (approximate): 190 calories, 17g protein, 15g carbs, 8g fat, 8g fiber.

5. Cottage Cheese with Sliced Peaches

Cottage cheese is an excellent source of casein protein, which digests slowly and helps you feel full for longer. Paired with fresh peaches, it’s a delicious and satisfying snack.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup low-fat cottage cheese
• 1 medium peach, sliced

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with the sliced peaches.

Nutritional Information (approximate): 220 calories, 28g protein, 20g carbs, 3g fat, 3g fiber.

6. Apple Slices with Peanut Butter

A classic and simple snack that provides a good balance of protein, healthy fats, and fiber.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 medium apple, sliced
• 2 tablespoons natural peanut butter

Instructions:

1. Slice the apple and serve with the peanut butter for dipping.

Nutritional Information (approximate): 280 calories, 8g protein, 30g carbs, 16g fat, 7g fiber.

7. Turkey and Cheese Roll-Ups

A quick and easy low-carb snack that is packed with protein. Perfect for a savory afternoon pick-me-up.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 3-4 slices of low-sodium deli turkey
• 1-2 slices of low-fat provolone or Swiss cheese

Instructions:

1. Lay the turkey slices flat and place a slice of cheese on top.
2. Roll up the turkey and cheese slices tightly.

Nutritional Information (approximate): 150 calories, 20g protein, 2g carbs, 7g fat, 0g fiber.

8. Handful of Almonds and a Pear

A simple and portable snack that provides a great combination of protein, healthy fats, and fiber to keep you feeling full and satisfied.

• Prep time: 2 minutes
• Servings: 1

Ingredients:

• 1 medium pear
• ¼ cup raw, unsalted almonds

Instructions:

1. Enjoy the pear and almonds together for a balanced and nutritious snack.

Nutritional Information (approximate): 280 calories, 8g protein, 35g carbs, 15g fat, 10g fiber.

9. Hummus with Veggie Sticks

A classic and healthy snack that is a great source of plant-based protein and fiber. The veggie sticks provide a satisfying crunch.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• ¼ cup hummus
• 1 cup mixed vegetable sticks (carrots, celery, bell peppers, cucumber)

Instructions:

1. Serve the hummus with the vegetable sticks for dipping.

Nutritional Information (approximate): 200 calories, 8g protein, 25g carbs, 8g fat, 8g fiber.

10. Protein Smoothie

A quick and easy smoothie that is perfect for a post-workout snack or a midday energy boost.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup unsweetened almond milk
• ½ frozen banana
• 1 tablespoon almond butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Information (approximate): 300 calories, 25g protein, 20g carbs, 14g fat, 5g fiber.

11. Tuna Salad on Whole-Wheat Crackers

A savory and satisfying snack that is a great source of lean protein and omega-3 fatty acids.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• 1 (3-ounce) can tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chopped celery
• 6-8 whole-wheat crackers

Instructions:

1. In a small bowl, combine the tuna, Greek yogurt, and celery. Mix until well combined.
2. Serve the tuna salad on top of the whole-wheat crackers.

Nutritional Information (approximate): 250 calories, 20g protein, 25g carbs, 7g fat, 4g fiber.

12. DIY Trail Mix

A customizable and portable snack that you can tailor to your preferences. This version is designed to be high in protein and healthy fats.

• Prep time: 5 minutes
• Servings: 4 (¼ cup each)

Ingredients:

• ½ cup raw, unsalted almonds
• ½ cup roasted, unsalted peanuts
• ¼ cup pumpkin seeds
• ¼ cup dried cranberries or raisins

Instructions:

1. In a bowl, combine all the ingredients.
2. Store in an airtight container.

Nutritional Information (approximate per serving): 250 calories, 10g protein, 15g carbs, 18g fat, 5g fiber.

13. Savory Yogurt Bowl

A savory twist on a yogurt bowl, this snack is packed with protein and has a unique and delicious flavor profile.

• Prep time: 5 minutes
• Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon chopped fresh dill
• Pinch of garlic powder
• Salt and pepper to taste
• Cucumber slices for dipping

Instructions:

1. In a bowl, stir together the Greek yogurt, olive oil, dill, garlic powder, salt, and pepper.
2. Serve with cucumber slices for dipping.

Nutritional Information (approximate): 220 calories, 20g protein, 8g carbs, 14g fat, 1g fiber.

14. Roasted Red Pepper and Walnut Dip with Whole-Wheat Pita

This flavorful and vibrant dip is a great source of healthy fats and plant-based protein.

• Prep time: 10 minutes
• Servings: 4

Ingredients:

• 1 (12-ounce) jar roasted red peppers, drained
• ½ cup toasted walnuts
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Whole-wheat pita bread, cut into wedges

Instructions:

1. In a food processor, combine the roasted red peppers, walnuts, garlic, lemon juice, and olive oil.
2. Blend until smooth.
3. Serve the dip with whole-wheat pita wedges.

Nutritional Information (approximate per serving, with 1 pita): 250 calories, 8g protein, 25g carbs, 14g fat, 5g fiber.

15. Mini Quiches with Spinach and Feta

These bite-sized quiches are perfect for a savory and satisfying snack. They can be made in advance and enjoyed throughout the week.

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 12 mini quiches

Ingredients:

• 6 large eggs
• ½ cup milk
• 1 cup chopped fresh spinach
• ½ cup crumbled feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a mini muffin tin.
2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
3. Stir in the spinach and feta cheese.
4. Pour the egg mixture evenly into the mini muffin cups.
5. Bake for 15-20 minutes, or until the eggs are set.

Nutritional Information (approximate per 2 mini quiches): 150 calories, 12g protein, 3g carbs, 10g fat, 1g fiber.

16. Chocolate Avocado Mousse

A rich and creamy mousse that is surprisingly healthy. The avocado provides healthy fats and a smooth texture, while the cocoa powder offers a decadent chocolate flavor.

• Prep time: 10 minutes
• Servings: 2

Ingredients:

• 1 ripe avocado
• ¼ cup unsweetened cocoa powder
• ¼ cup unsweetened almond milk
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1 scoop of chocolate or unflavored protein powder (optional)

Instructions:

1. In a food processor or blender, combine the avocado, cocoa powder, almond milk, maple syrup, and vanilla extract.
2. Blend until smooth and creamy.
3. If using protein powder, add it and blend again until well combined.
4. Divide the mousse into two bowls and serve immediately or chill for later.

Nutritional Information (approximate per serving, without protein powder): 250 calories, 5g protein, 25g carbs, 18g fat, 10g fiber.

17. No-Bake Energy Bites

These energy bites are a perfect on-the-go snack, packed with protein, fiber, and healthy fats to keep you energized.

• Prep time: 15 minutes
• Servings: 12 bites

Ingredients:

• 1 cup rolled oats
• ½ cup peanut butter
• ⅓ cup honey or maple syrup
• ½ cup ground flaxseed
• 1 scoop vanilla protein powder
• 1 tablespoon chia seeds

Instructions:

1. In a medium bowl, combine all the ingredients and mix until well combined.
2. Roll the mixture into 1-inch balls.
3. Store the energy bites in an airtight container in the refrigerator.

Nutritional Information (approximate per bite): 120 calories, 5g protein, 12g carbs, 6g fat, 3g fiber.

18. Smoked Salmon on Cucumber Slices

A light and refreshing snack that is low in carbs and high in protein and healthy fats.

• Prep time: 10 minutes
• Servings: 1

Ingredients:

• ½ cucumber, sliced into rounds
• 2 ounces smoked salmon
• 1 tablespoon cream cheese or plain Greek yogurt
• Fresh dill for garnish

Instructions:

1. Spread a small amount of cream cheese or Greek yogurt on each cucumber slice.
2. Top with a small piece of smoked salmon.
3. Garnish with fresh dill.

Nutritional Information (approximate): 150 calories, 12g protein, 5g carbs, 9g fat, 1g fiber.

References

[1] American Heart Association. (2024, August 28). Protein: What’s Enough? Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health