What makes a great snack?
A snack, by definition, is a small amount of food eaten between meals. A snack should tide you over without ruining your appetite. A great snack should be packed with protein, and have fat, carbohydrates, and fiber as well, to provide you with well-rounded nutrition between meals. A good snack should not be so caloric that it derails your entire day, and most importantly, an ideal snack should be convenient and delicious!
Here are 4 simple Spring snacks that are quick to throw together, pack a punch of protein, and should help you stay focused on your nutrition goals!
- Lightened Up Buffalo Chicken Dip (serves 2)
Cottage cheese is having a moment! Blend it up in a blender or food processor to create a smooth texture.
Ingredients:
3.5 ounces of cooked chicken breast, chopped or shredded
½ cup low fat cottage cheese
75 grams plain nonfat Greek yogurt
14 grams shredded cheddar cheese
1 clove of garlic
Hot sauce to taste
Salt and Pepper to taste
Instructions:
Add the cottage cheese, yogurt, garlic, hot sauce, and salt and pepper to a food processor or blender and blend until smooth. Fold in the chopped or shredded chicken, spread into an oven-proof dish and top with the shredded cheese. Bake in a 350 degree oven for 15 minutes or until warmed through and bubbling. Enjoy with cut veggies like carrots, celery, and cucumbers.
Nutrition:
201 calories per serving (not counting veggies and crackers for dipping)
26.5 g of Protein
8.4 g of Fat
5.4 g of Carbs
- Chocolate Peanut Butter “Cheesecake” with Blueberries
This recipe may not be reinventing the wheel, but it’s one of my most favorite sweet treats to enjoy when I still want to enjoy something high in protein that still allows me to stick to my nutrition goals! I get that the Jello pudding powder will not be for everyone, but find something you like, and go nuts with the add-ins!
Ingredients:
⅔ cup of high protein, nonfat yogurt (try my favorite, Siggi’s Vanilla)
1 Tablespoon of peanut butter
¼ package of zero sugar Chocolate Fudge Jello pudding powder
¼ cup frozen wild blueberries
Instructions:
Add the yogurt, peanut butter, and pudding powder to a bowl and stir until you’ve reached a smooth consistency. Top with frozen wild blueberries and enjoy.
Nutrition:
262 calories
21.6 g of Protein
8.2 g of Fat
26 g of Carbs
- Mocha Protein Shake
Something quick for those who need to grab and go in the morning; no cooking required!
Ingredients:
1 scoop of chocolate protein powder (mine has 30 g of protein per scoop)
½ cup of your milk of choice (I used So Delicious unsweetened Coconut Milk)
½ of a medium banana, sliced and frozen
1 shot of espresso or strong black coffee, cooled
Plenty of ice
Instructions:
Add all of the ingredients to a high powered blender and blend until thick and creamy. Coffee plus protein!
Nutrition (based on the brands I used):
268 calories
31 g of Protein
5.2 g of Fat
24 g of Carbs
- Shrimp Tostada
Light and fresh for spring! This snack is higher in calories and carbohydrates, but sometimes a snack turns into a small meal. If you’re looking to lower the carbs, swap out the tortillas with lettuce cups or another leafy green!
Ingredients:
3.5 ounces of cooked shrimp, chopped
½ cup of canned black beans, rinsed
1 small persian cucumber, chopped
¼ avocado, chopped
2 small corn tortillas
Salt and Pepper to taste
Plenty of fresh lime juice
Instructions:
Toss the chopped shrimp, cucumber, black beans, and avocado in a mixing bowl. Season with salt and pepper and plenty of freshly squeezed lime juice. Use your stove burner to lightly blacken a small corn tortilla until it’s hard and crunchy. Top the tortilla tostada with the chopped shrimp salad, and honestly, eat the rest straight from the mixing bowl.
Nutrition:
350 calories
24.7 g of Protein
6.6 g of Fat
47.9 g of Carbs
The snack opportunities are endless. What are your favorite go-to snacks that are high in protein and also help keep you on track?