5 high protein snacks | DIETITIAN RECIPES | no protein powder needed options

So good. Hi guys, welcome back to my channel. Today I'm going to be sharing five high protein snacks that are going to help you reach your protein goals. We've got sweet options, we've got savory options. Some of these recipes you don't need any protein powder because we're using real nutrient dense and protein rich foods. Some of these don't require any cooking at all. It can really be that easy. If you're new here, hi, I'm Teresa. I'm a registered dietitian and I help women break free from their complicated food struggles and give them the knowledge that they need to nourish their bodies without compromising their relationship with food. The main problem with your typical snack foods is that they lack a substantial amount of protein. Unfortunately. It's very easy to eat something with carbs and fat. When you combine carbs and fat they make a delicious combination that feels very easy to overeat and some would call addicting. But the problem with some of these snacks is that many of them do not have enough protein that is needed to adequately meet your protein goals, keep you feeling full for longer than like 30 minutes, and keep your portions under control. So I always like to and I always recommend to have a protein source with a snack. Not to be obsessive and crazy about it but just to prioritize and be mindful of always having some sort of protein in a snack. Protein is a necessary nutrient. It's actually a macronutrient meaning we need it in big quantities and it helps build strong bones, build strong muscles as you probably already know. But what you probably didn't know is getting enough protein can also help build your immunity so you don't get sick as often. And the times that you do get sick protein can help with recovery. Not to mention protein helps with satiety and helps keep you full. So what is a substantial amount of protein in a snack? Now this number is going to be different than say a high protein meal just because snacks tend to be smaller in portion and calories than a meal. So then there's less calories or opportunity to include more protein in a snack. You know a meal is bigger it has more chance to include more protein versus if the snack is smaller you're just going to get less protein overall but we still want to keep the ratio of protein of the snack substantial and filling. For a snack to be considered high protein you want at least 10 to 15 grams of protein. Now this is just a recommended number sometimes your snacks can have less sometimes your snacks can have more but for those of you that like a little structure and like a goal number to achieve or goal range to achieve I should say 10 to 15 grams of protein in a snack is a great start. Now all of the snacks I'm going to show you are within that range actually some of them are well above that range reaching about 20 grams of protein per serving so that's a win. But okay let me stop talking and let's get into the recipe. We're starting off with savory and I like to call this the adult snack plate and this literally requires no cooking. Starting off with the protein sources we're going to grab a cheese stick I'm using a mozzarella full fat I don't really care for the low fat just because I feel like the taste isn't as strong but you can opt for a reduced fat low fat skim you know no fat version of this cheese stick and it'll still be good. This is a good source of protein not to add to that right because we haven't really reached 10 to 15 grams yet and I want to make sure that I'm getting full from this snack I am going to add this is of turkey deli meat so it doesn't have to be anything fancy I literally get this from amazon fresh from whole well maybe actually whole foods delivery sometimes it's hard to tell because amazon and whole foods now are owned by the same people and I know this doesn't look pretty but let me tell you it's really yummy but you know if you're on the go if you're in a hurry and if you yeah want to pack this up take it to go this is a really solid option there too so three ounces of this turkey deli meat which is about three slices will equal 17 grams of protein just with the turkey alone we're already hitting our protein goals but in a snack you don't just want protein I want you to fill up on fiber hydration carbs healthy fats right so we're gonna add what's missing to this and I'm going to be adding fun no cooking needed already prepared vegetables that I personally enjoy eating which for me are specifically tiny thin baby carrot easier to eat and more fun to eat in my opinion and lately I have just been in love with snap peas I love the flavor it's a more of like a nutty beany texture and they're also a good source in terms of it being a vegetable it also has a good amount of protein in here as well and including these colorful veggies increases your likelihood of eating nutrient-rich antioxidants vitamins minerals to accompany the protein you are tripping if you think I'm about to eat these raw veggies by themselves so I am using some caesar salad dressing this is just what I have on hand I had to get it in a pinch when I was making a caesar salad for this Easter luncheon I was invited to I want to finish this I spent money on this I find that it's delicious and it helps me eat these veggies so you know what enjoy the dressing or dip of choice don't be so fixated on if it's not the healthiest option because look it's still all the nutrients you're getting having a tablespoon two tablespoons of a dressing isn't going to negate any nutrients of this beautiful snack plate and literally that's it this is the first snack that's high in protein you know if you're used to eating chips obviously this isn't chips but for someone that likes crunchy and savory this is a good option it doesn't require any cooking you can literally just pull things out of the bag as well and you're getting so many nutrients get that crunch flavor of the dressing it's seriously so good I used to not like raw vegetables because I force myself to eat it or always get the most healthified or clean dressings but at the end of the day choose whatever dressing you want it's a great vehicle and way to get in those veggies and you might actually enjoy it way better simple delicious so we're moving on to the sweet high protein snack option and this is perfect for people who want a little sweet even dessert sweet little treat but they don't want to feel like they're being very overindulgent overdoing it right and this is a solid option and this is also a good way to use up older bananas and you're just tired of making banana bread or pancakes banana muffins or whatever this is just another way to use them plus I don't know about you but it is getting warmer slightly here in New York and I've just been craving less warm desserts and more cold treats so here it is so first you're gonna get a tray that can fit in your freezer line it with parchment paper or a silicone mat set that aside for now and get a cutting board and a little knife go ahead and peel your bananas I like to kind of portion it out into thirds so we're gonna do like a third here and a third here and then you're gonna take that one third and you're just gonna kind of slice it in half lengthwise so then you get a little banana piece like this I'm gonna do that for every single piece and I just like I know bananas are curved so just kind of use this type of paring knife and just follow along it gives you a little bit more control line it up we're gonna make the yogurt mixture and that's where the protein is going to come in I'm using non-fat plain greek yogurt it's unsweetened there's no flavoring which I like because the ingredients are literally just non-fat milk cultured you get those live probiotics which are really good for the gut and as you can see three-fourths cup is already 16 grams of protein not only that you're also getting a great source of calcium potassium and a little bit of iron we're gonna put some yogurt in a bowl which is probably about a fourth cup and I know three fourths cup was equivalent to 16 grams of protein but we are going to add more protein sources to it I love using hemp seeds because they go a long way super super good for you and they have tons of vitamins and minerals and of course as you know they have protein in three tablespoons you get 10 grams of protein and look at all of those vitamins and minerals there it's amazing so we're just gonna beef up essentially the yogurt mixture with some hemp seeds plus I like how this adds a little bit of texture this is probably about three tablespoons and you know I'm not really measuring because I don't believe these types of recipes you need to measure it's really just taste as you go experiment with it say you don't like this item sub it with another item for some texture I have a jar of nuts that are just a melody of a slivered almond cashews pumpkin seeds I just kind of like crunch them up in my hand so I don't have to really do much if they're big they're big there's small chunks there's big chunks it just adds some fun so again nuts are going to provide more healthy fat some protein as well and some fiber and to sweeten it be a tablespoon or so or less than a tablespoon maybe even a teaspoon honey and mix it up and take your mixture and just dollop dollop dollop also taste this mixture before you put it on and see if it's the sweetness you like some will probably fall over and that's okay because we're basically gonna freeze this they'll freeze and set and then we're going to coat them in chocolate none of them are they're not perfect but they're not all touching each other and whatever is still left in the bowl so good so that little bit of honey is perfect I want to say a cup a teaspoon of coconut oil and microwave this for 30 seconds until it's fully melted and get out your bananas that have been in the freezer you can tell they're a bit hard and firmer so they're easier to work with and we're gonna dip these in chocolate now chocolate there's still little chunks but just mix it up and the heat will disperse a little bit better because right now this bowl gets so hot so instead of nuking it for nuking it in the microwave for another 30 minutes I'm just mixing it and look it's like way more smoother now there is a chance for you to burn the chocolate and it'll get crusty and hard and it won't turn out silky like this I like to do I like to use a fork um I'm gonna take some of this and put it in the chocolate mixture dip turn it over put it on every side as much as you can and let it kind of drip on the fork since the banana and yogurt are frozen-ish it's going to automatically harden the chocolate a little bit so it's easier to kind of set and put down on your tray again and then you just do the dip and you just repeat or like me I kind of just I don't fully coat it and I'm totally okay with that since we're almost done here essentially using the chocolate as like a glue for the banana and yogurt mix to stay solid and there you have it so you can already see that these are already set while these have need time to set so I'm going to throw these back in the freezer and once they are set I'm going to transfer them to a Tupperware so that I can just easily get them whenever I want they're pretty much set already so let me dig in to show you guys looks like those frozen banana desserts that you find in the store but they're homemade literally the perfect sweet bite you got the sweetness and creaminess from the banana you got the crunch from the nuts you got the hemp seeds protein greek yogurt protein and that crispy chocolate shell these are the ingredients you're going to need for the next recipe which is you're going to need some protein powder I'm using a chocolate protein powder some unsweetened cocoa powder some milk of choice you can use non-dairy milk dairy milk I'm using dairy milk keep in mind if you do not do the non-dairy milk I always recommend a soy milk if you're not allergic or intolerant to soy just because it is comparable in nutrients and protein as regular milk other milks tend to be sweetened and not really provide a lot of nutrients but if that's your thing go for it it's fine um some chia seeds greek yogurt again still using that non-fat plain yogurt and some strawberries so blender you're going to add three fourths cup of milk a fourth cup of greek yogurt and I'm honestly just eyeballing it one scoop of my protein powder is about a fourth cup you can put whatever protein powder you like I'm gonna go crazy and do cookies and cream or birthday cake this would be really good too you just want enough to make like around a fourth cup three tablespoons of chia seeds chia seeds also provide good amount of protein good amount of omega-3 fatty acids which are really great in fighting inflammation and it's also an amazing source of fiber so we put in three tablespoons which equates to about six grams of protein and nine grams of fiber which is chef's kiss to a dietitian we love our fiber oh I also forgot you know you add your little sweetener I'm using honey you could do sugar maple syrup whatever you like about two tablespoons and lastly one tablespoon of cocoa powder and just be you know mindful of the cocoa powder you want to get unsweetened just got to be mindful about what products you're choosing and we're just gonna pop the lid on and blend away and I'll see you soon basically just looks like a smoothie see all that gelatinization that's that fiber working this in the fridge and let it sit for around 30 minutes and while I'm setting in the fridge you want to take just a couple of strawberries and look at this crazy one turn on slicer so we can top it and enjoy some nice fiber macronutrient micronutrients minerals every time I cut strawberries I think about this one time in college I had a roommate who swore by always cutting her strawberries I was really that type of person that didn't care how my food looked really and I would rather just eat the strawberries whole versus slicing them and she would just always do it and one time we were just talking about it and she was just like it strawberries taste so much better when they're sliced and whenever she told me that I was like yeah yeah but truly I understand her she was onto something and I really think strawberries do taste better when they're sliced they taste sweeter I guess it's just way better and it's worth a little extra effort especially if your cutting board is already out might as well and why not make your food look a little pretty it makes it so much more enjoyable to eat you'll get your blended mixture and mix it again and see how it just makes like the fluffiest frothiest texture Wendy's Frost now this recipe you need literally only three ingredients seaweed this is what I have but you can also use the individual packs that are much smaller and that actually might be better because I'm going to have to cut these into smaller little pieces so some carrots and of course I would also suggest you to use shredded carrots because I'm going to shred mine here manually because I just didn't feel like having two bags of carrots just in different shapes and the star of the show that's going to be packing a lot of protein in this is canned mackerel and I got the royal filets mackerel in olive oil skinless and boneless which don't be scared of bones in the can they're already super soft and they just provide an extra source of calcium and they're completely edible and you won't you don't have to be worried about choking or whatever because they're super soft but so many great healthy fats yeah they're ready to eat you don't have to cook I personally am a fish fan I love it this one can provide 16 grams of protein very high in protein for the calorie content so you have our nori sheets on a plate and then for now too I'm just gonna shred some carrots that should be good to go let's open this mackerel oh yeah oh my gosh I wish you could smell this I love it so much we're gonna take some fish doesn't have to be crazy or pretty I'm allowing like some oil to drip off just because I don't want it to be too soggy in the wrap place it on one square add some carrots and we're just gonna roll it up side so it stays you can also use like the oil kind of glue the edges down I feel like this would also be good with cucumber if you don't have carrots or you don't really like carrots fold it put her aside and there you have it some four little rolls oh nice my koopie mayo is on its last one and some sriracha I have a gochujang sriracha which is so freaking good I think I need to remember where I got it from I can't remember at this time but so good the flavor is amazing also need to get more like a teaspoon of water to thin it out mix it all together this makes an amazing sauce to dip your mori wraps in right so good dip it in the sauce got carrots the protein from the fish seaweed I love the taste of seaweed I feel like there's nothing like it which is so umami it's just so and it pairs perfectly with that fishiness with the mackerel honestly mackerel canned mackerel tastes like salmon and tuna ish like canned tuna and canned salmon mixed together it's definitely fishy so if you don't like fishy taste maybe this isn't for you but I love salmon I love seafood I love sushi and if you love sushi you're gonna love this too and the fact that it's just like so easy because you don't have to cook any fish you don't have to handle raw ingredients it's literally three ingredients and you just put everything together have a good sauce with it dipping it in soy sauce would also be really good it's just really yummy this is my personal favorite so you're gonna start with half of a mini avocado I would say per serving stick with like a half or if it's a big avocado do like a fourth of it protein sources are going to be some cottage cheese about a third cup some dijon mustard one and a half maybe one teaspoon taste to see how you like it okay and then another protein which is going to bring in a lot more and add to that protein content is going to be canned tuna really awesome again with my canned fish I love it it's a quick source you don't have to do anything it's pretty inexpensive but we're putting in the whole can try to drain it and not get so much of the oil in there you can there's something wrong with it but it does increase the calories a little bit more and you just wanna mash and mix until everything is combined you're gonna get like a dip and of course taste it to see if you want to add any more seasoning or change the ratio of something maybe want more cottage cheese maybe want more mustard actually I think it's I think it's good so I have my dip and I'm gonna be eating it with these thin crisp sourdough rye thins it's my first time trying it they looked pretty good I like how it's 100% whole grain good amount of fiber in here I like the ingredients very simple three grams of fiber which we love that you know I really like these so yeah if you are like a chip and dip type of person this is really nice um definitely have to be a fan of tuna but I can see if you don't like tuna you can definitely take that take out the tuna and just increase the portions of avocado and cottage cheese and you'll still get a really good dip that also has protein like an elevated guac sorry my dog I'm dog sitting is like on her two feet begging to try some Sophie what do you want oh you're being such a good girl I know no I know hon I know hon so those are my high protein recipes that I actually make in my kitchen and work really well for me if you want more high protein recipes I have a free download of 14 yes I said 14 high protein snack ideas it includes recipes plus all the nutrient breakdowns so your calorie content protein content all the good stuff that you probably want to know so check it out in the description if you want it and don't forget to like and subscribe to my channel comment below if you've been trying to increase your protein and what are some of your favorite ways to add protein in your everyday life I know for me getting enough protein has really changed the whole nutrition game for me and how I view and feel about food it's really helped manage my cravings I really don't get intense cravings anymore and I feel fuller for longer and combined with the increased resistance training and strength training in general that I've been adding more into my workouts I really feel like it's been building up that muscle if you know what I'm saying so I feel good so let me know if you make any of these recipes it'll make my heart so happy and let me know what you want my next video to be about and until next time bye