High Protein Snack Hacks

Chocolate Caramel Protein Frappuccino

Ingredients

  • 1/2 cup unsweetened vanilla almond milk
  • 1/2-1 cup coffee cooled to room temp
  • 4 drops of stevia (optional)
  • 1 scoop chocolate protein powder
  • 1 tsp caramel syrup
  • 4-6 ice cubes

Instructions

Blend all ingredients thoroughly in a blender at high speed. This delicious protein packed coffee drink is great sipped through a straw. You can even add 2 tbsp. of light whipped cream on top that only adds 15 calories. Drinking one of these in the morning will give you a great kick with the protein added to just a little bit of coffee.

Macros
Per Serving Yields 1

  • Calories 163
  • Protein 25g
  • Carbohydrates 10.1g
  • Sugar 7g
  • Fat 3g

Recipe By: SparkRecipes
https://recipes.sparkpeople.com/recipe-detail.asp?recipe=63057

 

 

Avocado Whey Smoothie

Ingredients

  • 1-2 scoops whey protein (vanilla, berry, or flavor of choice)
  • 1 egg white
  • 1 cup unsweetened almond milk
  • 1/2 cup water
  • 1/2 avocado
  • 1/4 strawberries

Instructions

  • Blend all ingredients in a blender until smooth consistency is achieved. Enjoy!

Macros
Per Serving Yields 1

  • Calories 245
  • Protein 29g
  • Carbohydrates 22g
  • Sugar 0g
  • Fat 25g

Recipe By: Snack Nation
https://www.snacknation.com/blog/healthy-protein-snacks/

 

 

Crispy Baked Chicken Tenders

Ingredients

  • 1lb. boneless, skinless, chicken tenders
  • 1/2 cup plain fat-free yogurt
  • 1/2 Tbsp. hot sauce
  • 1 1/2 cups unsweetened brown rice cereal (certified gluten-free if necessary)
  • 1 teaspoon sesame seeds, toasted
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper

Instructions

  • Preheat oven to 400°F. Line a baking sheet or stone with parchment and a wire rack.
  • In a shallow medium bowl, stir together the yogurt and hot sauce until well-blended.
  • Place the brown rice cereal in a plastic baggie and pound/smash to crush. Once your cereal is crushed add it to a shallow bowl with the sesame seeds, parsley, garlic powder, sea salt, and pepper.
  • Dredge the chicken tenders in the yogurt mixture, wiping off any access and then dip them into the brown rice cereal mixture. Roll until tender is covered completely.
  • Place the cereal coated tenders on the wire rack on the baking sheet.
  • Bake for 15-20 minutes or until golden brown and chicken is completely cooked through.
  • Remove tenders from the oven and allow to cool slightly before serving.

Macros
Per Serving Yields 4

  • Calories 172
  • Protein  25g
  • Carbohydrates 12g
  • Sugar 3g
  • Fat 2g

Recipe By: MyFitnessPal Blog
https://blog.myfitnesspal.com/crispy-baked-chicken-tenders/

 

 

Fish Taco Lettuce Wraps

Ingredients

  • 2 teaspoons brown rice flour (or flour of choice)
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • ½ teaspoon salt
  • ¼ teaspoon chili powder
  • ¼ teaspoon chipotle powder
  • 1 pound rockfish or other white fish
  • 1 lime
  • ½ small white onion
  • 2 cups shredded cabbage
  • ¼ cup green onions or spring onion greens
  • 2-3 romaine hearts
  • Optional toppings: salsa, avocado, etc.

Instructions

  • Heat a pan with some oil on medium heat.
  • Stir together flour, garlic, oregano, salt, chili, and chipotle powders on a flat plate. Coat the rockfish (or other fish) in the mixture on both sides before placing in the hot pan to begin cooking.
  • Pan-fry the fish on each side for 4-5 minutes each, creating a crust on the fish. It should lift easily when it’s ready to be flipped and when it’s finished, it should flake with a fork.
  • Flake up the fish into a small serving dish and set aside to keep warm, covered in tinfoil if desired.
  • Slice up the lime, and shred the onion, cabbage, and green onions. Pull apart the romaine hearts so each leaf is detached.
  • Place all the components of the meal on the table and allow everyone to create and enjoy their own fish taco lettuce wraps.

Macros
Per Serving Yields 4

  • Calories 161
  • Protein 25g
  • Carbohydrates 11g
  • Sugar 3g
  • Fat 2.5g

Recipe By: Uproot Kitchen
https://uprootkitchen.com/2016/06/27/fish-taco-lettuce-wraps/

 

 

Greek Yogurt Deviled Eggs 

Ingredients

  • 1 Tbsp Dijon mustard
  • 3 Hard-boiled eggs
  • 2 Tbsp plain Greek yogurt
  • Diced green onion
  • Salt and pepper to taste

Instructions

  • Hard-boil eggs, set aside to cool. Once cooled, cut in half lengthwise and remove yolks.
  • Mix egg yolks, dijon mustard, and yogurt.
  • Fill hallowed eggs halves with yogurt mixture, top with diced green onion and salt and pepper

Macros
Per Serving Yields 1

  • Calories 141
  • Protein 23g
  • Carbohydrates 4g
  • Sugar
  • Fat 16g

Recipe By: Danielle Omar
https://blog.myfitnesspal.com/snack-15-grams-protein-looks-like/

 

 

Mandarin Orange Cottage-Cheese Snack Bowl

Ingredients

  • 1/2 cup mandarin oranges
  • 3/4 cup cottage cheese

Instructions

Top oranges with cottage cheese. Enjoy!

Macros
Per Serving Yields 1

  • Calories 174
  • Protein 21g
  • Carbohydrates 18g
  • Sugar 15g
  • Fat 2g

Recipe By: Everyday Healthy
https://www.everydayhealth.com/diet-and-nutrition-pictures/snacks-under-200-calories.aspx#12

 

 

Mexican Tuna Boa


Ingredients

  • 1 avocado
  • 1 5-oz. cans tuna, drained
  • 3 green onions, thinly sliced
  • Juice from 1 1/2 limes
  • 1/2 jalapeño pepper, minced
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1 head endive, separated into leaves
  • 1 Tbsp fresh cilantro, minced

Instructions

  • In a medium-sized bowl, mash the avocado with a fork, leaving it slightly chunky. Add the tuna to the bowl, flaking it apart with a fork, and mix to combine with the avocado. Add the onions, juice of 1 lime, jalapeño pepper, chili powder, salt and pepper and mix well.

  • Spoon the tuna mixture into the endive leaves. Sprinkle with cilantro and a dusting of chili powder. Squeeze the juice from the remaining ½ lime over the top and serve.

Macros
Per Serving Yields 3

  • Calories 201
  • Protein 21g
  • Carbohydrates 7.7g
  • Sugar 0.6g
  • Fat 10.6g

Recipe By:
The Whole 30, Melissa and Dallas Hartwig

 

 

Salmon Cucumber Rolls

Ingredients

  • 3 large English cucumbers
  • 2 (213-gram) cans wild-caught salmon, drained
  • 1 small carrot, grated
  • 1/4 cup loosely packed dill
  • 1/2 medium lemon, juiced
  • 1/4 teaspoon black pepper
  • Toothpicks, to secure the rolls
  • Sunflower sprouts, to garnish

Instructions

  • Using a sharp knife, trim the ends off of the cucumbers.
  • Starting at one end, cut a thin strip off of the cucumber, trying to keep the thickness even. It might take a few slices until you start to get them right, but it’s not difficult. Alternatively, you can use a mandolin slicer. You’ll need about 10–12 strips.
  • Drain the salmon; in a bowl, mash it with the back of a fork. Add the grated carrot, dill, lemon juice and black pepper. Stir until incorporated.
  • Using a spoon, scoop up about 2 tablespoons of the salmon mixture and pack it into a ball. Place it at one end of a cucumber strip, then roll the cucumber up as shown in the recipe photo.
  • Secure the roll with a toothpick, then place a few sunflower sprouts on the top.
  • Repeat for all remaining rolls and salmon.

Macros
Per Serving Yields 2

  • Calories 159
  • Protein 19g
  • Carbohydrates 12g
  • Sugar 6g
  • Fat 6g

Recipe By: Eat Spin Run Repeat
https://blog.myfitnesspal.com/salmon-cucumber-rolls/

 

 

Salmon-Wrapped Avocado Slices 

Ingredients

  • 4 oz smoked salmon
  • 1/2 Avocado
  • Salt and pepper, to taste

Instructions

  • Slice avocado into 4 slices and wrap 1 oz. of salmon around each slice.
  • Salt and pepper to taste.

Macros
Per Serving Yields 1

  • Calories 235
  • Protein 23g
  • Carbohydrates 6g
  • Sugar .5g
  • Fat 15.5g

Recipe By: Danielle Omar
https://blog.myfitnesspal.com/snack-15-grams-protein-looks-like/

 

 

Turkey and Cheese Roll-ups

Ingredients

  • 3 Slices of all-natural turkey breast (approx. 2oz)
  • 1.5 slices of all-natural Colby jack cheese, each cut in half

Instructions

  • Lay turkey breast flat on a plate. Then place half of a Colby jack slice on top of each piece of turkey.
  • Roll up and use a toothpick to hold together if necessary.

Macros
Per Serving Yields 1

  • Calories 200
  • Protein 25g
  • Carbohydrates 0g
  • Sugar 0g
  • Fat 9.5g

Recipe By: Healthy Snacks For Work Blog
http://healthysnacksforwork.blogspot.com/2015/04/easy-to-make-snacks-turkey-and-cheese.html

 

 

In Health and Awesomeness,

Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future content.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

 

By | 2018-12-10T22:05:51+00:00 November 24th, 2018|0 Comments

About the Author:

Leave A Comment