Nine Snacks Denser Than an Egg in Protein

It’s likely that you’ve heard that eating snacks high in protein will help you feel satisfied and full in between meals. When it comes to high-protein snacks, eggs are frequently among the first that come to mind. There are several explanations for this, including the fact that eggs are a tasty and wholesome food. According to the USDA, a large egg provides 6 grams of protein.

Although there isn’t a set definition for a high-protein snack, since eggs are among the greatest high-protein foods, they make a great benchmark for comparing other items. To provide you with alternatives, we have compiled a list of tasty, portable, easy to prepare, and adaptable foods that are high in protein and can provide more than one large egg.

1. Crab

In order to achieve the 2020–2025 Dietary Guidelines for Americans’ prescribed 8 ounces of seafood each week, you might have shrimp as a snack. According to the USDA, a 3-ounce portion of shrimp has 20 grams of protein.

Wrap cooked shrimp with bean sprouts and herbs to make these cool Shrimp Summer Rolls, or dip them into cocktail sauce (which can be purchased precooked in most seafood departments). Try the Air-Fryer Popcorn Shrimp and Baked Popcorn Shrimp with Sweet Chili Sauce if you like your shrimp spicy and crispy.

2. Canned Fish

Another seafood option that’s high in protein is canned fish. For instance, the USDA states that one small can (75 grams) of salmon contains 18 grams of protein. Calcium and vitamin D are also found in canned salmon, tuna, trout, and sardines, where the bones are frequently small and edible. And canned salmon is a great option if you’re searching for another way to include omega-3s into your diet.

Serve the canned salmon with carrot sticks and cucumber slices as a spread, or pair it with whole-grain crackers.

3. Cottage Cheese

Cottage cheese is one of the most popular products in the dairy aisle because of the viral TikTok trends that have elevated the humble cheese. Cottage cheese is acidic and tangy, and according to the USDA, each half-cup portion provides 12 grams of protein. If you are watching how much salt you eat, look for kinds that have minimal or no sodium.

Enjoy cottage cheese on its own or add fruits, such as strawberries, on top for sweetness and fiber. A satisfying snack for midday or midafternoon is our Cottage Cheese Snack Jar. It’s the perfect combination of a well-rounded snack with protein and fiber—creamy cottage cheese, crisp cucumbers, and an additional boost from chickpeas.

4. Edamamie

According to the USDA, a half-cup of edamame in pods has nine grams of protein. These baby soybeans are particularly fantastic because they are a complete protein, meaning they provide all nine of the key amino acids required to maintain and grow muscle.

Edamame boasts a satisfying 3 grams of fiber per ½-cup serving, making it a great snack option. We adore edamame because they are so simple to prepare: you can steam, boil, or microwave them in their pods, or you may use edamame that has been shelled. You can also season them with your favorite seasoning or a touch of salt or Aleppo pepper. They are located in the freezer area of your neighborhood supermarket.

Edamame hummus is a tasty treat made using edamame slices. Serve the dip with your preferred pita bread, vegetables, or whole-grain crackers.

5. Nuts

A comprehensive study and meta-analysis published in Advances in Nutrition in 2019 suggested that eating almonds on a regular basis may help lower cholesterol and safeguard your heart. The USDA states that a 1.5-ounce portion, or roughly 35 almonds, has 9 grams of protein. Among all tree nuts, almonds have the highest levels of calcium, vitamin E, and fiber. Enjoy them as is, or try our Everything-Seasoned Almonds by baking some.

6. Kefir

Made with kefir grains and milk, milk kefir is a fermented beverage that resembles yogurt. Milk kefir offers nine grams of protein per cup, according to the USDA. In addition, it is a great source of calcium, phosphorus, and vitamin D—nutrients that are crucial for healthy bones together with protein. Drink it on its own or as a base for smoothies, such as our Berry-Kefir Smoothie and 3-Ingredient Tropical Tangerine & Kefir Smoothie, if you enjoy the tang.

7. Yogurt Whole-Milk Strained

If you’re looking for a protein substitute for eggs, consider strained whole-milk yogurt, such Greek-style. A 6-ounce container has 15 grams of protein, according to the USDA. Probiotics and calcium can be found in strained yogurt, which is also a convenient snack that comes in pre-portioned containers. Serve it simply or garnish it with walnuts and apricots.

8. Butter with almonds

If you get tired of eating almonds whole, consider experimenting and using them as a spread, such as almond butter. Two tablespoons of almond butter provide over seven grams of protein, according to the USDA. Try almond butter on whole-grain toast or applesauce with cinnamon-infused nut butter.

9. Split peas

According to the USDA, a half-cup of cooked chickpeas has more than 7 grams of protein. Moreover, a ½-cup dose of these tiny beans contains 6 grams of fiber, which is easy on the digestive system and full. Iron can also be found in chickpeas. Your body will absorb the mineral more readily if you combine them with foods high in vitamin C, such as those with a zesty dressing. This mineral is necessary for the synthesis of energy.

Chickpeas, whether they are canned or dried, are tasty, economical, and full of nutrients. Utilize the beans to create a Chickpea Snack Salad or prepare your own hummus. In the mood for something crunchy instead? For extra flavor, roast the chickpeas and sprinkle with seasonings, herbs, and spices. Try our Air-Fryer Crispy Chickpeas, Toasted Paprika Chickpeas, and Cinnamon-Sugar Roasted Chickpeas for ideas.

Topics #egg #protein