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Since most of our daily lives have revolved around being at home, home cooked meals and home baked treats have been hard to resist. And we’d be lying if we didn’t say we haven’t oversnacked a tiny bit as well. Don’t worry, we’ve all been there.
So we’ve rounded up some high protein snacks that you can prepare in advance and have on the fly to curb unhealthy snack cravings and of course give you energy to get you through the day.
The so-called chicken of the sea, tuna whether fresh or canned is an excellent source of protein and omega-3 fatty acids which makes for a perfect high protein meal or snack. Fresh tuna naturally has more protein and less calories, a 100g of fresh tuna has 32g of protein while the more handy and convenient canned tuna has 25g of protein per 100g. And there’s so many ways to eat tuna, you can have it as is like a seared tuna steak with a side of your favourite salad or if you prefer something on the go, a tuna sandwich made with canned tuna is a great option as well.
Since salami is mainly meat, it’s really a great source of high-quality protein. The average salami product on the market have around 22.6g of protein per 100g. But if you’re looking for something that is lower in fat and has no sugar then have a try of our very own Lean Salami slices, which have 62% less fat than other salami products on average. Our secret? We use quinoa to replace bad fats. Just a 50g pack of our lean salami has an impressive 21g of protein packed with natural ingredients and British outdoor reared pork. Definitely the proper topper to any salad to up the protein or make it the centerpiece of your charcuterie board.
Sometimes plain and tangy, sometimes sweet and fruity, but always delicious. Greek yogurt is usually known for probiotics that support gut health and calcium which we all know is good for bone health. But it’s actually a great source of protein, it has double the amount of protein than regular yogurt, which is roughly about 20g of protein per 224g making it an ideal high protein snack. Greek yogurt can be easily switched up to either a savoury dip for veggie sticks or a sweet high protein snack when mixed with a medley of berries and seeds or oats for that crunchy texture.
As if we haven’t said this enough - biltong is super high in protein and you can always consider Ember biltong the safest bet as it’s made with lean meat from British and Irish soil, natural ingredients, and absolutely no sugar. And did we mention it has 16g of protein per 28g pack? Lucky for you, we have a really good biltong salad recipe that takes no time to make and you’ll have a protein packed snack ready.
For a list of recipes, check out our biltong recipe collection.
Eggs are easily one of the best sources of protein and eggs have most of the nutrients that our body needs like B vitamins and trace minerals. On average, one egg has about 6g of protein which helps to keep you feel fuller for longer. Not only are hard boiled eggs nutritious, they’re so easy to combine with any meal or snack. If that’s not enough protein, we have a biltong scotch egg recipe ready for you that makes the regular hard boiled egg more exciting and tasty.
Whether you’re team crunchy and chunky or team smooth and creamy, you can’t doubt that peanut butter is rich in protein and super yummy. Peanut butter gives you a good kick of protein and energy, with about 4g of protein per 15g. And just like hard boiled eggs, it keeps you feeling fuller for longer when eaten between meals. Definitely perfect if you’re looking for a quick protein rich bite by using it as a dip for veggies, a sauce for grilled chicken, or add it to your protein bowls, shakes, and bars.
Speaking of protein bars, nothing beats homemade as you know exactly what goes into them. Protein balls are delicious and protein packed that can be made with a variety of ingredients such as nut butters like peanut butter or almond, whole grain oats, and seeds. They’re really easy to make and don’t require any sort of cooking or baking. You can make a big batch ahead of time and keep it in the fridge and have a high protein snack on the fly to curb unhealthy snack cravings.
Honestly though, who doesn’t love cheese? With so many varieties, there’s always something for everyone. Apart from being tasty and filling, cheese is incredibly healthy and an excellent source of calcium and protein. A single slice of cheddar cheese has 7g of protein which helps keep overeating at bay. Some cheeses have more protein than others like Cottage cheese has 11g of protein per 100g. Other high protein cheeses are Parmesan, Swiss, Pecorino, Edam, and Gouda that have about 26g to 35g of protein per 100g. All this talk about cheese will get you wanting to make this Biltong fry up recipe.
Now if you’re looking for a more plant-based protein then Edamame is definitely one of the best picks. Delicious whether fresh or frozen, Edamame has 6g of protein per 50g and just like meat and dairy, Edamame is a complete protein which gives us all of the essential amino acids our body needs that it can’t make on it’s own. You can have it as a snack fresh from the pod or toss them in your favourite spices and add to a salad or any meal really as a side.
A delicious healthy snack or crunchy topper, seeds are not only an amazing source of protein, they are also extremely nutritious being rich in fiber, healthy unsaturated fats and many important vitamins, minerals and antioxidants that help with digestion and lower blood sugar, cholesterol and blood pressure. Some high protein seeds to include in your diet are:
Flax seeds - 5.2g protein per 28g
Pumpkin seeds - 7g protein per 28g
Sunflower seeds - 5.8g protein per 28g
Chia seeds - 4.4g protein per 28g
These all go perfectly together with a bowl of salad or whole grain oats with greek yogurt.