This low-fat lettuce cup with a touch of spice is a super simple snack that has all the flavours of Coronation chicken. Thread crunchy cucumber and juicy prawns onto skewers to make elegant canapés - perfect for an al fresco dinner party.

These mini Italian omelettes, with butternut squash and cheese, are baked in individual cases ready to be packed up for a picnic. These bite-sized lettuce cups are packed with fresh Asian flavours such as lemongrass and chilli - perfect as a light starter or canapés.

Healthy and packed with summer flavours, these paprika-spiked prawn skewers are based on pintxos - the Basque version of tapas. Open sandwiches mean you use less bread, but can pile on plenty of topping, in this case Coronation-spiced lean turkey with crisp salad.

The perfect Asian-inspired pre-dinner nibble, perfect for a Christmas get-together with friends. The picnic classic gets a healthy makeover - two thirds of the fat is knocked off by using lentils and lean pork and baking instead of frying.

These little omelettes — called frittatine in Italian — make a wonderful appetizer. These savoury pancake wraps are a real hit with children and make a great, speedy snack.

Perfect for dinners, lunches and snacks, this spiced tortilla is a great in-the-fridge standby for many occasions. The green tinge comes from iron-rich spinach, but trust us — it tastes great.

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Each serving has six grams of protein. Bonus: This is a no-bake recipe! Try making roasted chickpeas yourself instead of buying those expensive packaged ones.

We love this recipe, which uses a coating of olive oil, maple syrup, and pumpkin pie spice on the legumes. One batch makes three servings, each with seven grams of protein.

By Korin Miller. By Ashia Aubourg. By Ayana Underwood. Sesame adds a hefty amount of protein to the already hearty cashews, totaling five grams. This recipe roasts soybeans in a chili garlic sauce for extra flavor and heat. These homemade treats are packed with five grams of protein per serving and loads of crunch from the cereal, making them a filling and nostalgic snack.

To make these bites even sweeter, coat the bottom of the bars with melted chocolate. Mix up a batch of this calcium-rich Greek yogurt dip, which contains over eight grams of protein per quarter-cup serving. Then store it in sectioned containers along with sliced apples or blueberries.

That way, you have a portable snack perfect for your morning commute. Mix up chocolate, puffed quinoa, chia, pumpkin seeds, flax seeds, and spices like cayenne and chili for extra heat.

This no-bake snack has five grams of protein, perfect for a balanced afternoon bite. Nuts are a great source of plant-based protein—this recipe packs five grams per serving—and are a great addition to a crunchy bar. Mix almonds with chocolate chips, cashew or peanut butter, and chia seeds to form a base for this portable snack.

This satisfying snack option packs almonds, dried apricots, coconut, almond butter , chia seeds, and spices like cinnamon and nutmeg for a sweet touch. The best part? These bars have seven grams of protein per serving and no added sugar for folks with dietary restrictions looking to cut back.

These crunchy kale chips, which have five grams of protein, are coated with a savory sauce made from nutritional yeast, roasted peppers, and cashews. Stuff them in a reusable container with cottage cheese dip and pack them for the perfect office-break snack.

Instead of buying an expensive pack of seasoned nuts, why not make your own? This recipe coats nuts like almonds, cashews, or pistachios in fresh rosemary and olive oil, and then roasts them for a few minutes.

This combo packs seven grams of protein to help keep you full until your next meal. This savory recipe will keep hunger at bay thanks to its protein content 10 grams per serving.

Instead of the traditional hard-boiled eggs, make these baked bites with your favorite fixings like spinach or tomatoes. After prepping, store them in a reusable container and pop them into the microwave when ready for a filling snack.

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For convenience, you can make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it. Tuna is loaded with protein and makes a very healthy and convenient snack. A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids Eggs are undeniably healthy, containing almost every nutrient your body needs.

Hard-boiled eggs make a great portable snack. One hard-boiled egg provides 6 g of protein, which will keep you full and satisfied until your next meal. The fullness-promoting properties of eggs may also reduce the number of calories you consume later in the day 23 , Celery sticks spread with 1—2 tablespoons tbsp.

of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 9 g of protein per 2-tbsp. Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals 26 , In one small, older study, participants found peanut butter more filling than whole nuts such as almonds or chestnuts Energy bites are a delicious snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

You can make a batch ahead of time so you have a snack available when you need to grab one and go. Here is a recipe for chocolate chip energy balls, which provide 4 g of protein per ball.

If you include protein powder in your diet, consider trying a recipe that uses it. This recipe for peanut butter energy bites bumps up the protein to more than 6 g per ball.

In addition to being a quick and easy snack, cheese is incredibly healthy and filling. Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 g of this nutrient, which may help you feel less hungry 16 , Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full than those who ate potato chips A reasonable portion size for cheese is around 1—2 oz 28—57 g.

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein. One ounce of almonds provides 6 g of protein, along with good amounts of vitamin E, riboflavin, trace minerals, and healthy fats 8. Snacking on almonds regularly is associated with many other health benefits and may even help you manage your weight 30 , A handful is equivalent to around 22 almonds.

Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet.

One half-cup 82 g of cooked chickpeas contains 7 g of protein and 6 g of fiber, in addition to many vitamins and minerals. The combination of fiber and nutrients in chickpeas may help reduce the risk of several health conditions, such as heart disease, type 2 diabetes, and some cancers One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil.

Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits. Tofu is a rich source of protein.

Tofu is made from soybeans that have been ground, cooked, and pressed to produce a solid curd A 3-oz g serving of firm tofu contains 9 g of protein, which makes it a filling snack Cubes of baked tofu are easy to pack up and enjoy on the go.

Cottage cheese is known for being high in protein. Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits. The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL good cholesterol and reduce LDL bad cholesterol and triglycerides 30 , 37 , 38 , A snack of a medium apple with 2 tbsp.

When enjoying a slice of watermelon , you might be in the habit of eating around the seeds. As it turns out, those seeds contain protein, zinc, and iron. They can be roasted to make a crunchy, satisfying snack Roasted watermelon seed kernels contain about 8 g of protein per ounce 28 g You can roast your own watermelon seeds in the oven or buy them pre-roasted.

Watermelon seed butter is a spread you can purchase to use in place of nut butter in snacks or recipes. However, many store-bought versions are high in added sugar or sweeteners and other unnecessary ingredients.

You can make a batch on your own by following this recipe , which uses seeds, dried fruit, and protein powder. Each of these bars contains 9 g of protein. You can skip the chocolate topping if you want a lighter snack.

If you prefer to buy protein bars, consider choosing healthier options with minimal additives. Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 oz 28 g provides more than 6 g of protein as well as other nutrients, including niacin, vitamin B12, and selenium Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia 44 , 45 , You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper.

It tastes great when paired with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go. Chia pudding has become a popular snack in recent years — and for good reason.

There are 4 g of protein in 1 oz of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency.

You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit. Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey. But they also tend to be very high in sugar and calories To get more protein and less sugar in your granola, you can make your own version at home.

All you have to do is bake oats, nuts, and seeds together, such as in this recipe. Consider using granola in small amounts to garnish a cup of yogurt or berries. Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients. One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids.

These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health 53 , You can eat them raw or try roasting them with some spices.

Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers. With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor. Whir up frozen bananas with peanut butter and cocoa in this sweet, creamy drink recipe to get all the delicious flavors of a milkshake with the health benefits of a smoothie.

Nutritional yeast mimics the flavor of cheese, lending a pizza-like flavor to these playful spiced pistachios. Crispy, salty and packed with everything-bagel goodness, these crispy chickpeas are a delicious, healthy snack that can be enjoyed on their own or tossed into a salad for added crunch.

Removing the skins from the chickpeas helps achieve a better crisp. Look for "everything bagel seasoning" in the spice aisle; it's now available in most supermarkets.

Add zing to convenient frozen edamame with easy homemade seasoning. You'll have leftover ginger salt—try a sprinkle on steamed or roasted veggies. Crunchy sunflower seeds add delicious flavor to this simple, light meal or snack of cottage cheese dressed up with raspberries and honey.

Late in the summer there's usually an abundance of zucchini and this recipe is one way to use it up. Make a few batches and freeze any extra loaves to have on hand for snacks and quick breakfasts.

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Understand audiences through statistics or combinations of data from different sources. Quicker to make and easier to eat than Buffalo chicken wings , this plant-based version swaps chicken for snackable triangles of tempeh to mimic the crowd-pleasing appetizer. Those that feel the bone just gets in the way with Buffalo wings will absolutely love this recipe.

Fried popcorn chicken is coated in Buffalo sauce for a crunchy, spicy, irresistible bite everyone will enjoy. Get the Buffalo Popcorn Chicken recipe. A little wary of tunafish? Try this chickpea salad instead! It hits all the same flavor notes and similar protein stats, without any fishy smell or taste.

Eat it with crackers or on its own for the perfect afternoon snack. Get the Chickpea "Tuna" Salad recipe. Cooking with chia seeds might seem intimidating, but in reality this high-protein pudding couldn't be easier to whip up.

Simply add liquid, give it a good stir, and let time do the rest. We like ours topped with fresh fruit—juicy berries, sweet bananas , or fragrant pears work great—and crunchy granola , but feel free to go crazy with your favorite toppings. Get the Chia Pudding recipe.

Loaded with cucumbers, tomatoes, and feta, this dip was inspired by our Greek salad. For a smoother, fluffy consistency, we added high-protein yogurt and cream cheese. Full disclaimer: This recipe makes a LOT of dip.

We've never had a problem demolishing it, but it's easily halved if you're having a smaller get-together. Get the Greek Feta Dip recipe. Crispy on the outside and tender on the inside, these snack-able chickpeas are delicious as a crunchy topper for salads, creamy soups, or grain bowls, too.

You can also toss them with hot popcorn for a pretty killer, protein-packed movie snack. Get the Air Fryer Crunchy Chili-Spiced Chickpeas recipe. Chickpeas are good for so much more than just creamy homemade hummus.

Though that's definitely a good use of them! They also make for a particularly good, fiber-and-protein-ful salty snack and are infinitely adaptable based on what you've got in your spice cabinet.

Get the Roasted Chickpeas recipe. Looking for an easy, quick low-carb , high-protein snack? Look no further than these BLT egglets. Get the BLT Egglets recipe.