15 High Protein Snacks Great for Building Muscle Mass
Takeaways
High-protein snacks could help you build muscle mass. They can also help you feel fuller for longer—preventing you from overeating during your meals.
High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky.
Quick-and-easy high-protein snack options include canned fish, overnight oats with berries, wholegrain crackers with cheese, edamame, whey protein shake, and protein balls.
High-protein hawker snacks include peanut butter set toast, egg dosa with chana masala, and popiah.
If you have a hectic schedule, regular meals may not always be possible. Healthy snacks may be a good option in between your main meals. However, many snacks available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and even more hungry. The key is to make sure your snacks are nutritious and contain protein, especially if you are trying to gain muscle mass. Protein promotes fullness because it encourages the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels.
Check out our list of high protein snacks that contain 15g or more of protein, that are bound to keep you satiated.
Snacks on the go
Nuts
Nuts are an ideal nutritious snack. Despite being relatively high in fat, they are very filling. Nuts provide the perfect balance of healthy fat, protein, and fibre. On average, they contain around 6-8g of protein in 1 handful of mixed nuts, but they are also caloric dense - so be sure to watch your portions when you’re consuming this snack. Consuming 2 handfuls of nuts will give you approximately 15g of protein.
Protein Bars
Protein bars can serve as a healthier alternative to other packaged snacks. Buy them off the shelf, or make some homemade ones. These bars are easy to carry around and they are easy to whip out to satisfy your hunger. If you’re buying them off the shelf, look for one with at least 15g of protein, and less than 6-8g of sugar per bar.
Roasted Chickpeas
Chickpeas are truly one of nature’s wonder foods. Consumed around the world for centuries in the Mediterranean, Middle East, Africa and India, they are often overlooked in other parts of the world. If you’re simply looking for a quick and easy, healthy snack for you and your family that isn’t laden with saturated fat, sugar and artificial additives, grab a pack of this high protein snack! Just ⅔ cups of this crunchy snack will give you around 15g of protein.
Hard-boiled Eggs
One hard-boiled egg packs six grams of protein, making for a perfect portable snack for the office or after a workout. Even though one egg only contains around 80 calories, eggs are shown to increase satiety and help with weight loss due to its protein content and well-rounded nutrient profile overall. Boil a couple of hard-boiled eggs and carry them around with you in a small container in case you ever need to reach for a snack.
Pumpkin Seeds
Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, these power seeds are bound to make snacking a healthy affair. When you feel like munching on something, try pumpkin seeds! Swapping those chips for this will make it a much healthier alternative, and provide you with around 15g of protein per half-cup!
Low-sodium Jerky
There are various types of jerky, including beef, chicken, salmon, and even vegan-friendly jerky made from mushrooms, eggplant, or coconut. Most types of jerky are high in protein, low in calories, portable, and convenient — making it a good choice for snacking on the go. However, you’ll want to stay clear of the ones with additional preservatives and additives. 2 slim and long slices of beef jerky (20g each) are great for a snack and will provide you with around 18g of protein. Try doing a homemade version so that you can control what goes into it.
Quick and Easy Snacks
Canned Tuna/ Salmon/ Sardines
Tuna, sardines or salmon are an excellent source of omega-3 fatty acids, a special type of fat that has powerful anti-inflammatory properties and is especially beneficial for heart health. Enjoy them straight out of the can or pile them on hearty crackers for a filling snack. Spreading 1 can of tuna over 1 packet of whole wheat biscuits provides you with almost 22g of protein!
Overnight Oats with Berries
If you're looking for a low-effort breakfast/snack that's extremely healthy and is high in protein, you've found your solution with overnight oats.
Unlike oatmeal, which is cooked in boiling water on the stove or heated up in the microwave, overnight oats are not cooked at all. They're actually just rolled oats that are left to soak in liquid overnight/ several hours in the fridge.
To make this effortless snack, mix 1 cup of instant/ rolled oats with 1 cup of low-fat milk, ½ cup of low-fat yoghurt, add in 1 tablespoon of chia seeds and throw in ½ cup of your favourite chopped fruits (e.g. strawberries, blueberries, bananas, kiwi) into a small jar. Leave it in the fridge for at least 4 hours, and ideally up to 8 hours (hence the name overnight). This tasty yet easy to prepare snack will give you around 25g of protein!
Whole Grain Crackers with Cheese
Cheese and crackers eaten in moderation can be a healthy snack, especially if you choose the right types. Whole-grain crackers, for example, provide beneficial fibre, while cheese can help you get the recommended amounts of calcium and phosphorus in your diet. You'll need to watch your portion size with even the healthier types of cheese and crackers to avoid eating too many calories and to limit your fat and sodium consumption.
Focus on about 3-4 pieces of whole-grain crackers and about 2-3 dice-sized cubes of gouda, cheddar or feta cheese. This simple and easy-to-make snack will provide around 15g of protein.
Edamame
As a popular appetizer served in Japan, edamame beans have also found its way into modern cuisine due to its ease of preparation and high nutritional value. This low-calorie plant-based protein contains a good amount of magnesium, iron, calcium and protein. One cup of edamame gives you around 17 grams of protein as well as one-third of your recommended daily fibre intake. Boil a cup of these and season lightly with salt and pepper for a nice finish!
Whey Protein Shake
Whey protein has been a favourite supplement among gym-goers for a long time and is a go-to source of smoothie protein in the wellness world. Whey protein is one of two categories of proteins found in dairy (along with casein) and is a byproduct of cheese and yoghurt production.
A single scoop of protein powder would give you an average of about 20-25g of protein. Mix it up with a cup of milk, to further boost that to 30g of protein!
Protein Balls
Protein balls have a satiating combination of protein, good carbs, healthy fats, and high in fibre. Each ball offers you between 100-250 calories depending on the ingredients. The easiest no-bake protein balls will only take 10 minutes of your time to whip up a batch of this healthy snack to last you all week long!There are a few basic ingredients:
Oats – Use old-fashioned rolled oats because their texture is great for no-bake recipes.
Nut butter – Get a liquid type of nut butter of your choice.
Sweetener – Adding a hint of sweetener to the base such as honey is the key to balance the flavour!
Protein powder – Use any protein powder of your choice This is the main ingredient which boosts the protein content.
To make the protein balls, simply stir the oats, peanut butter, honey, and protein powder together in a bowl until evenly mixed. Cover the bowl with plastic wrap and refrigerate for 30 minutes.Scoop the chilled mixture into balls, and keep it refrigerated until serving.
Hawker Snacks
Peanut Butter Set Toast
Compared to a Kaya toast set with butter, this is a healthier alternative with less sugar, saturated fat and calories. Just 2 slices of wholemeal bread with 2 tablespoons of peanut butter and 2 eggs will have you going at 26g of protein.
Egg Dosa with Chana Masala
Dosa is a very popular and traditional South Indian dish usually eaten for breakfast or dinner. It is rich in carbohydrates and proteins, and goes well with chana masala (curry chickpeas) for an additional protein and fibre boost! A single egg dosa with a bowl of chana masala will supply you with around 15g of protein!
Popiah
If you are in the mood for something savoury, try a roll of popiah. Consisting of a lovely assortment of vegetables, prawns, eggs, tofu and peanuts, it is not just filling but nourishing as well, giving your body the protein and carbohydrates it needs. Try to omit the extra lard (extra calories) and sweet sauce which will send your blood sugars high! Having 2 rolls of popiah will dish out a good 15g of protein!
