Description
A collection of protein-packed snacks perfect for keeping hunger at bay between meals, made with real ingredients and quick prep.
Ingredients
- Canned chickpeas, drained and rinsed
- Plain Greek yogurt, full-fat or 2 percent
- Cottage cheese
- Eggs
- Canned tuna or salmon
- Natural peanut butter or almond butter
- Roasted or raw almonds
- Walnuts or pecans
- Pumpkin seeds
- Quinoa, cooked
- Rolled oats
- Protein powder (unflavored or vanilla)
- Cheddar or mozzarella cheese, shredded
- Whole wheat tortillas or crackers
- Hummus, store-bought or homemade
- Black beans, drained and rinsed
- Edamame, shelled
- Lean cooked chicken breast, diced
- Fresh herbs like parsley and cilantro
- Olive oil, salt, pepper, smoked paprika, cumin, garlic powder
Instructions
- Plan two savory and two sweet snacks for the week.
- Preheat the oven to 400°F for roasting nuts and beans.
- Toss chickpeas or nuts with oil and spices, roast for 25-30 minutes until golden.
- Whisk eggs for mini frittatas, mix eggs with milk, cheese, and veggies, and bake at 350°F for 12-15 minutes.
- Cook quinoa on the stove or use leftover rice, cool slightly.
- Prepare quick tuna salad with Greek yogurt, lemon, salt, and chopped celery.
- Blend energy bite ingredients: oats, nut butter, honey, and protein powder, press into a pan, and chill for an hour.
- Make hummus by blending canned beans, tahini, lemon, garlic, and oil, thinning with water.
- Assemble balanced snack boxes with hummus, veggies, hard-boiled egg, and roasted nuts.
- Finish with herbs, lemon, or cheese as desired.
Notes
Store roasted items in an airtight container for up to a week, and keep dairy-based snacks refrigerated for 3-4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Snack
- Method: Baking and Roasting
- Cuisine: Various
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 4g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 12g
- Cholesterol: 100mg