We all reach that time of the day when it’s not quite lunch or dinner yet and we really need a snack. And when your stomach’s rumbling, it’s all too easy to pick the option which might not be in line with your muscle-building goals. For more detail on why protein is key for this, check out my lean muscle eating guide.
I’m going to show you 4 super easy recipes for high protein snacks. They’re perfect for getting you through your workouts or a busy rest day.
#1 Super crispy chickpeas 🔥
1 serving • 244 calories • 18g protein
Perfect for: lunch or afternoon snack
You can’t go wrong with chickpeas. They’re not only high in protein, but pack in plenty of minerals, vitamins and fibre - all at an incredibly affordable price. But as for the best way to serve them? I’m certain it’s roasted. They're so easy to pick at whether you're on the go or at your desk!
We’re crisping them up, oil free to add a satisfying crunch. Chili flakes are optional but really liven up the legumes 🌶️
You'll need
240g (drained) chickpeas in water
Seasoning: salt, pepper & chili flakes
Lemon, juiced
How to make
Preheat your oven to 200C.
Rinse and dry the chickpeas, then spread evenly across a baking tray.
Give the chickpeas a good sprinkle of salt, pepper and chili flakes.
Roast for 15-20 minutes until crispy. Optional: Change the oven setting to grill the last 2-5 minutes, so they become a bit charred.
Drizzle with lemon juice, and serve.
#2 Tempeh crisps 🤌🏼
2 servings • 208 calories • 21g protein per serving
Perfect for: afternoon snack
If you’re looking for one ingredient plus one protein-packed plant-based option, look no further than tempeh chips. Derived from soybeans, like tofu, tempeh makes for a fantastic substitute for crisps, delivering over 21g protein per serving.
Pair them up with a salsa dip, these dips tend to be lower in fat, and with the tempeh offer nachos with a nutritional twist! 🍅
You'll need
100g tempeh
Seasoning: garlic powder, smoked paprika & ground cumin
Optional: salsa dip to serve with
How to make
First off, we’re preheating the oven to 190C.
In a bowl, combine the garlic and paprika - this is going to season our chips.
Cut the tempeh into triangles: start by halving the block, then slicing the halves diagonally, and finally chopping the individual ‘chips.’
Place the tempeh triangles on a baking tray and sprinkle over the seasoning.
Put them in the oven for about 10 minutes, then flip. Cook for another 10 - while making sure they don’t burn.
Leave to cool, serve up with salsa if using.
#3 Berry-silky tofu mousse 🍧
2 servings • 136 calories • 13g protein per serving
Perfect for: dessert
Looking for something a little sweeter? This high protein dessert is a mere 136 calories per serving, and packs in plenty of fruit with the berry mix we’re using 🫐
If you’ve not already got yourself a high-powered blender, buy one. It’ll be your new best friend in the kitchen, not just for desserts but healthy smoothies too!
You'll need
350g silken tofu
80g mixed berries
2 tbsp maple syrup
Water, to help loosen the mixture
A blender!
How to make
In your high-powered blender, turn the silken tofu into a creamy texture. Add a little water in-between blends if needed to help.
Add the maple syrup, blend again.
Now place in the mixed berries and blend through. Add a little water like before if necessary.
Pour your colourful dessert evenly into 2 jars or glasses, refrigerate for at least half an hour.
💡 Tip: Thinning out this recipe with extra water or soya milk makes for a great protein-packed smoothie.
Optimise your nutrition and improve your workouts 💪🏼
Snacks are amazing and shouldn't necessarily be something you cut out of your diet. However, making sure your snacks align with your fitness goals will really help you maintain your progress. Give these healthy high-protein recipes a try next time hunger kicks in and let me know what you think!
If you're looking for more healthy snacks or tips to optimise your diet, sign up for Online Coaching with me as your personal trainer. Alongside cleaning up your nutrition, we'll build a good workout routine you can stick to.
Click below to read more about Online Coaching👇🏼
