Nutrition

13 Healthy Protein Snack Recipes To Keep You Going

Getting your nutrition to fit in with your fitness goals can be hard, especially if you live a busy life.

Eating quick snacks on-the-go is a health-damaging habit of those commuting, running to college, university, work – and conveniently enough, most places have tempting vending machines with tons of sweets and chocolate readily available.

But you don’t have to fall into temptation. We’ve compiled a list of healthy snack recipes to throw into your bag that allow you to satisfy both your hunger and your sweet tooth without feeling guilty!

As an added bonus, most of these are packed full of protein and essential vitamins and minerals that will benefit your fitness goals. So, get cooking – it’s time to chase down those gains.

 

1. Egg White Muffins

Low in fat and packed full of protein, these egg white muffins will keep hunger pangs at bay. This recipe is also super versatile as you can add your favourite vegetables and some crispy bacon if you’re feeling decadent.

Mini Egg White Muffins

Makes: 12 muffins

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

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Ingredients

  • 3 egg whites
  • Splash skimmed milk
  • 1 Onion
  • Half a head broccoli
  • 1 pack button mushrooms
  • Handful spinach
  • 3 rashers bacon
  • 2 tbsp. cottage cheese

Method

  1. Preheat oven to 180°C and grease muffin tin with low-fat oil.
  2. Whisk together the eggs and add your fillings to the mix – you can add cottage cheese for extra creaminess if you like.
  3. Pour the muffin mix evenly between the muffin moulds.
  4. Bake in the oven for 15 minutes, remove and enjoy.

Calories: 43kcal | Protein: 3.5g | Carbohydrates: 3.8g | Fat: 1g

2. Banana and Peanut Butter Sandwich

These banana and peanut butter cups taste just like ice cream and really satisfy those with a sweet tooth. Peanut butter contains fitness-friendly healthy fats and is a natural source of protein. It makes a tasty treat that you can feel good about.

banana and peanut butter

Makes: 12 bites

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 45 mins (freeze)

Total Time: 25 mins

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Ingredients

  • 1 banana
  • Peanut Butter
  • 50g dark chocolate (85-100% cocoa)

Method

  1. Slice a banana into coin pieces about half a centimetre deep.
  2. Spread peanut butter on half of the slices and sandwich together with te other half of the slices.
  3. Place on a tray and in the freezer for 15 minutes to harden slightly.
  4. Melt the chocolate in the microwave, being careful not to burn it.
  5. Remove the banana sandwiches from the freezer and half-dip in the chocolate.
  6. place on a tray and back in the freezer for 30 minutes before you tuck in.

Calories: 66kcal | Protein: 2g | Carbohydrates: 4.4g | Fat: 4.8g

3. Low-Carb Banana Pancakes

Pancakes usually clear out your cupboards and are packed with heavy carbs, but not these ones. These pancakes are made from only 3 ingredients – egg, banana and coconut oil. Eggs are high in quality protein and contain all of the essential amino acids, while bananas are a great source of slow-release energy and coconut oil provides you with healthy fats.

banana protein pancakes

Makes: 6 pancakes

Cuisine/Type: High Protein Snack

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

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Ingredients

  • 2 medium eggs
  • 1 large banana
  • 1 tbsp. Coconpure coconut oil
  • Favourite topping

Method

  1. Heat up the coconut oil in a frying pan.
  2. Blend the eggs and banana together to form a smooth batter.
  3. Pour small amounts at a time into the pan to form your pancakes.
  4. Cook and flip so that the pancakes are browned on each side. Repeat until the batter it finished.
  5. Enjoy with some fruit, honey or syrup.

Calories: 383kcal | Protein: 14g | Carbohydrates: 29g | Fat: 24g

4. Oat and Raisin Cookies

Cookies are usually a high-sugar nightmare when it comes to eating healthily, but these oaty snacks make the perfect alternative to curb those cravings without the sugar crash. Raisins provide a juicy sweetness and plenty of iron, while oats are a great complex carb for slow-release energy.

oat cookies

Makes: 10 cookies

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

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Ingredients

  • 2 bananas
  • 1 handful raisins
  • 100g rolled oats

Method

  1. Preheat the oven to 180°C and line a baking tray with parchment.
  2. Mash the bananas and the mix in the oats and raisins.
  3. Roll into little balls and press flat into a cookie shape.
  4. Place cookies on the baking tray and bake for 10-15 minutes.
  5. Remove from the oven, leave to cool before enjoying.

Calories: 94kcal | Protein: 2.4g | Carbohydrates: 19.7g | Fat: 1.1g

5. Peanut Butter Smoothie

Smoothies are quick and convenient and you can pack them full of the things you need to reach your goals. Try this recipe for a smoothie that will fully satisfy you whatever the time of day. It’s packed with essential healthy fats and protein, not to mention great tasting!

peanut butter protein shake

Makes: 1 smoothie

Cuisine/Type: High Protein Snack

Prep Time: 5 mins

Cook Time: 0 mins

Total Time: 5 mins

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Ingredients

  • 1 scoop Impact Whey Protein in Smooth Chocolate (can swap in your favourite flavour)
  • 250-300ml milk of choice (almond, soya, etc.)
  • 1 tbsp. peanut butter
  • 1 banana

Method

Simply blend your ingredients together and enjoy your delicious shake.

Calories: 382kcal | Protein: 26g | Carbohydrates: 45g | Fat: 13g

6. Kale Crisps

Craving something crunchy that’s low in calories? Kale crisps are most definitely the answer. This superfood is loaded with benefits including antioxidants as well as being one of the best sources of vitamin C in the world.

kale

Makes: 1 serving

Cuisine/Type: Healthy Snack

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

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Ingredients

  • 50g kale
  • Salt and pepper
  • Paprika
  • Low-fat oil

Method

  1. Preheat the oven to 180°C and line a baking tray with parchment.
  2. Spread the kale out over the baking tray and lightly coat in oil, paprika and seasoning.
  3. Bake in the oven for 10-15 minutes, or until crisp.

Calories: 46kcal | Protein: 3g | Carbohydrates: 7g | Fat: 2g

7. Sugar-Free Sweet Popcorn

This deliciously sweet, healthy popcorn recipe is super low in sugar and only uses a touch of healthy fat from coconut oil. And the bonus? You’ll only need 4 ingredients and a spare 10 minutes to prepare it! Who knew homemade popcorn was so easy to make?

peanut butter popcorn

Makes: 4 servings

Cuisine/Type: Healthy Snack

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

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Ingredients

Method

  1. Heat a large pan on a high heat and add 1 tbsp. coconut oil.
  2. Add the popping corn and cook for 5 minutes until all the corn has popped, stirring occasionally.
  3. Place the remaining coconut oil and syrup into a microwaveable bowl and microwave for approximately 30 seconds until completely melted.
  4. Add the bicarb to the mixture, then quickly pour over the popcorn and stir.
  5. Spread onto sheets of greaseproof paper and allow to cool completely.

Calories: 207kcal | Protein: 3g | Carbohydrates: 15g | Fat: 11g

8. Spiced Barbecue Chickpeas

Add some serious spice to your snack time with this high-protein snack recipe. Barbecue chickpeas are super-simple to make and with a third of the fat and calorie content than dry roasted peanuts. They’re also super quick and you need only 4 ingredients.

barbecue chickpeas

Makes: 5 (50g) servings

Cuisine/Type: Healthy Snack

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Get the recipe

Ingredients

  • 1 can chickpeas
  • Pinch sea salt and black pepper
  • 1 tbsp. barbecue spice or smoked paprika
  • 1 tbsp. maple syrup

Method

  1. After draining the can of chickpeas, pour them onto a baking paper-lined tray and sprinkle with salt and pepper.
  2. Place in the oven on 150°C for 40 minutes.
  3. Remove the tray from the oven and lightly drizzle the chickpeas with honey and sprinkle with the spice.
  4. Roll the chickpeas around the tray to allow the maple syrup to pick up all the spices.
  5. Add more salt and pepper and place back in the oven on 170°C for 10-15 minutes until they are hard to touch.
  6. Allow to cool and store in an air tight container for up to 5-7 days – great to grab when you’re feeling peckish.

Calories: 100kcal | Protein: 5g | Carbohydrates: 13g | Fat: 2g

9. Homemade Guacamole

Guacamole is packed with healthy fats and makes a great dip for your carrot sticks or crisps. Take to the office, or serve to friends for a healthy alternative to creamy calorific dips. What’s more, it’s super simple and ready in minutes.

guacamole recipe

Makes: 2 servings

Cuisine/Type: Healthy Snack

Prep Time: 5 mins

Cook Time: 0 mins

Total Time: 5 mins

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Ingredients

  • 1 ripe avocado
  • 1 fresh tomato
  • ½ red onion
  • Salt and pepper to taste
  • 1 tbsp. lemon juice

Method

  1. Remove the outer peel and stone from the avocado and mash with salt and pepper.
  2. Finely slice the onion and tomato and add to the avocado.
  3. Finally, stir through the fresh lemon juice.

Calories: 137kcal | Protein: 2g | Carbohydrates: 11g | Fat: 11g

10. Protein Chocolate Shortbread

In need of something crunchy and sweet that won’t sabotage your diet? Protein chocolate shortbread will keep you going between meals or curb those late-night cravings. Dipped in delicious protein chocolate, you’re getting the ultimate sweet treat without the guilt.

protein chocolate shortbread

Makes: 12 biscuits

Cuisine/Type: High Protein Snack

Prep Time: 35 mins

Cook Time: 10 mins

Total Time: 45 mins

Get the recipe

Ingredients

For the biscuit:

For the topping:

Method

  1. Pour Instant Oats, Impact Whey, bicarbonate soda and oats in a bowl.
  2. Add the applesauce, Flavdrops, agave syrup and mix with your fingertips.
  3. Add the milk and knead the dough just enough to form a ball (if the dough is sticky add a little more Instant Oats)
  4. Wrap the dough in cling film and chill for 30 minutes.
  5. Preheat the oven to 180°C.
  6. Roll out the pastry thinly on a floured surface and with a punch detail your biscuit.
  7. Bake for 10 minutes until the shortbread is golden brown.
  8. Remove them from the baking sheet with a spatula and let them cool on a plate.
  9. Melt your chocolate and mix in the agave syrup.
  10. Pour over the shortbread and leave to set.

Calories: 125kcal | Protein: 6g | Carbohydrates: 20g | Fat: 2g

11. Raspberry Protein Muffins

If I have 10 muffins and somebody asks me for 1, how many muffins do I have left? That’s right, 10. These are far too good to share! Packed with protein and sweetened with agave nectar and apple sauce, these muffins will keep you lean and satisfied.

raspberry protein muffins

Makes: 6 muffins

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Get the recipe

Ingredients

Method

  1. Preheat oven to 180°C.
  2. Mix in a bowl all the dry ingredients (Instant Oats, Protein, Yeast).
  3. Mix in a bowl all the liquid ingredients: applesauce, soya yoghurt, agave syrup and Vanilla Flavdrops.
  4. Gently fold the first mixture to the second using a spatula until you get a smooth paste.
  5. Add the raspberries and gently mix one last time.
  6. Pour the batter into muffin tins (greased) and bake for around 20 minutes, or until brown on top and a cocktail stick poked in the top comes out clean.

Calories: 120kcal | Protein: 6g | Carbohydrates: 19g | Fat: 2g

12. Buckwheat, Broccoli and Cheddar Fritters

These fritters are a great way to shake up snack time. Ditch the cereal bars and indulge in some whole food goodness. For ultimate goodness and an added protein punch, place a poached egg on top – we promise you won’t regret it.

broccoli and buckwheat fritters

Makes: 8 fritters

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 10 mins

Get the recipe

Ingredients

  • 120g broccoli
  • 2 egg whites
  • 40g grated cheddar cheese 
  • 2 tbsp. buckwheat/oat flour/chickpea flour
  • Salt and pepper
  • Mixed herbs

Method

  1. Finely chop the broccoli into a rough crumb consistency and add to a mixing bowl along with the flour, egg whites and grated cheese and mix well.
  2. Season with salt pepper and a pinch of mixed herbs.
  3. Heat a little coconut oil in a frying pan and once the pan is nice and hot, add a spoonful of the fritter mixture into the pan.
  4. Cook until nice and crisp on each side and then repeat with the remaining mixture.
  5. Serving suggestion: poached egg and green salad on the side.

Calories: 134kcal | Protein: 7g | Carbohydrates: 21g | Fat: 3g

13. Savoury Courgette Muffins

If eating your greens meant muffins, then you’d have started years ago. Well, now there’s no excuses. These little muffins make a tasty breakfast for on-the-go or a delicious mid-afternoon snack when the cravings come knocking. Even better, they only take minutes to mix together and are packed with protein and greens.

courgette muffins

Makes: 6 muffins

Cuisine/Type: High Protein Snack

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 10 mins

Get the recipe

Ingredients

  • 1 courgette
  • 1 tbsp. olive oil
  • Salt and pepper
  • 2 tbsp. garlic powder
  • 2 eggs
  • 20g Instant Oats
  • 1 scoop Impact Whey 
  • 4g yeast

Method

  1. Preheat the oven to 200°C.
  2. Finely chop your courgette and combine with olive oil, salt, pepper and garlic. Fry for approximately 5 minutes.
  3. In a bowl, mix together the fried courgette, eggs, oats, protein and yeast.
  4. Divide the mixture into muffin cases, fill half-way to allow room for the muffins to rise.
  5. Bake for approximately 10 minutes.

Calories: 100kcal | Protein: 10g | Carbohydrates: 5g | Fat: 5g

 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Evangeline Howarth

Evangeline Howarth

Writer and expert

Evangeline is a Veganuary convert and newbie vegan with a degree in English and French from the University of Nottingham. Having recently ditched the meat and dairy, she really enjoys the new flavours and cooking techniques she’s encountered on a plant-based diet. She’s been shocked by the millions of ways you can use tofu, however still hasn’t found a decent cheese substitute! When she’s not in the office or eating, Evangeline usually out running or sailing. As a qualified RYA Dinghy Instructor and a marathon runner, she knows the importance of providing your body with the right nutrients for endurance sports as well as a busy lifestyle. Find out more about Evie's experience here.


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