,2014-------------- Minority & Small Business Week_______________ Pase29
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Healthy and Portable High-Protein Snacks
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seconds. Top with fresh berries or sliced banana.
Chocolate Milk
Whether it’s fueling up before hitting the gym or taking a midday snack
break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to
keep on going. Protein snacks are the perfect way to fill up just enough,
and give us longer-lasting energy than the usual, carb-heavy options.
Here are 31 o f our favorite protein-packed snacks!
No, we're not going back to preschool. But chocolate milk is actually a great source o f high-
quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in
your gym bag or backpack for snack attack emergencies—just try to find one that’s also low
in sugar!
KIND Bar
“Get Greek” Berry Parfait
We're not huge supporters of prepackaged bars, but we make an exception for KIND bars.
Their classic varieties are a great source of protein thanks to their all-nut base (with around
5 grams per bar), but for an even higher dose of the good stuff, try KIND Plus varieties.
Imagine sitting on a Greek isle with this snack in hand. Top 1/2 cup plain Greek yogurt with
1/2 cup fresh berries and 1 tablespoon sliced roasted almonds. Now soak in that (imaginary)
view and enjoy.
Easy Oatmeal Raisin Cookies
A Little Lentil
Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a
microwave-safe bowl (or mug), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour
(of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1
teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and
microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!
We know what you’re thinking: “Lentils? As a snack?!” Yes! D on’t worry, w e’re not talking
about a bowl of the bland o f things. Lentils are great protein-packed legumes that are easy
to turn into super, shelf-stable salads. One cup has a whopping 22 grams o f protein in just
300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil
nix.
Tofu Sticks
Grape-and-Cheese Sticks
This soybean-based protein bomb isn’t just for stir-fry. When sliced into sticks and baked,
firm (and smoked) tofu can make a great snack food— especially if it’s served with a side of
homemade tomato or teriyaki dipping sauce.
Edamame Poppers
The only thing more fun than
how much protein you can
get from a serving of edamame
(one cup offers about 17 grams
o f protein!) is getting to eat
these little beans out of their
bright green pods. Buy them
fresh and steam for about 6
m inutes, or use the p re­
cooked frozen variety and
briefly microwave to defrost
(about 2 m inutes) before
chowing down.
Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about
6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy!
Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes
is super sophisticated (and delicious).
Perfect Little Parfait
Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey.
Add 2 tablespoons of toasted oats for a protein-packed crunch!
Mini Black-Bean Mash Taco
When it’s time to get spicy, try this easy snack fix. Heat 1/2 cup of black beans in the
microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch)
flour tortilla. Store in a small Tupperware container for easy transport.
Gobble, Gobble
Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half,
lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1
slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting
combination is protein-packed!
Hummus Dippers
How’s this for an unconventional use of a travel coffee mug? Put 2 tablespoons of your
lavorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots,
celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw
in a purse or gym bag for an easy, on-the-go, super-healthy snack.
Soy Milk Smoothie
Time to take a break from the moo-juice. While cow’s milk does have it’s nutritional benefits
(calcium and vitamin A, to name a few), soy milk wins in other categories (vitamin D and iron),
and they’re nearly comparable in terms of protein. Try blending 1 cup of your favorite flavor
of soy milk with 1 cup of frozen blueberries or raspberries (for added fiber and antioxidants).
Portable Cheese Platter
Who doesn't love a classy cheese plate? Make yourself a mini plate with a cheese stick (or
2 slices of cheese), 2 whole-grain crackers, and a few roasted almonds.
Banana Nutter
Few pairings are more comforting than a classic peanut butter with banana. Simply top a rice
cake (brown rice for extra fiber points!) or whole-grain toast with 2 tablespoons of your
favorite nut butter and half a sliced banana. Sprinkle with cinnamon for some extra healthy
benefits!
Almond Butter Toast Sticks
Here’s another one to fit in that
travel mug or mason jar. Toast (or
bake) 2 slices of whole-grain bread,
and cut into ló-inch strips. Place 2
tablespoons of almond butter (or
another nut butter) in the bottom
of a container with a top, stick the
toast sticks in vertically, and
sprinkle with cinnamon. Screw on
the top and head out the door!
Silver Dollar
Protein Pancakes
Mix 4 egg whites, 1/2 cup rolled
oats, 1/2 cup low -fat cottage
cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a
preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60
Blueberry Flax
Microwave
Muffins
Making muffins from
scratch each morning
is e asie r than you
might think. Mix 1/4
cup q u ick -co o k in g
oats, 1/4 cup fresh or
frozen blueberries, 1
teaspoon o f baking
powder, 2 tablespoons
ground flax, 2 tea­
spoons of cinnamon,
1 teaspoon of olive oil,
2 egg whites, and a
sprinkle of sugar (or
other natural sweet­
ener) in a microwave-
safe Tupperware con­
tainer. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and
enjoy whenever the hunger pangs hit.
Protein Bar
This one might sound obvious, but hear us out: It’s all about finding the right
bar. That means one that isn't weighed down with not-so-good extras like
sugar and unpronounceable ingredients (some options can even be as bad
as candy bars!). Do some research to figure which type is right for you: There
are high-protein and low-carb bars; meal replacement and energy bars; etc.
Overnight Choco-Oats
This is the ultimate pre-packaged snack. In a container with a secure lid, mix
1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder,
and a handful of walnuts until well combined. Let sit in fridge overnight (or
up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!
Recovery Rice Crispies
News Flash: Protein powder ain’t just for shakes! Try these super-sweet
protein-packed treats— Recovery Rice Crispies— from trainer Rog Law.