If you’ve ever dabbled in tracking your protein intake, you’ll know just how difficult it can be to hit the recommended 0.75g of protein per kilogram of body weight per day. To make it easier (after all, we're all busy!), we tapped four nutritionists for their go-to high-protein snacks. Bon appétit!
Blueberry Smoothie
“Blueberries make the perfect afternoon pick-me-up,” says nutritionist and functional medicine practitioner Farzanah Nasser. “They’ve been shown to support memory, focus, and overall brain function, which is exactly why I love adding them to a protein-rich, blood sugar-balancing smoothie in the afternoons, when we tend to need it most. They’re also great for gut health, helping to increase beneficial bacteria like Bifidobacteria and Lactobacillus.”
Ingredients
- 1 cup plant/non-dairy milk
- 1 serving protein powder (20g)
- 1 tsp almond butter
- 1 tsp hemp seeds
- Add all ingredients to a blender and blend. Nasser suggests adding some gut-loving kefir and bee pollen, if you have them on hand, too.
Apple Slices with Almond Butter and Hemp Seeds
Nutritionist Rosemary Ferguson says this is a quick, easy snack that can work whenever, wherever. “It gives you around 8 grams of protein and plenty of fiber from the apple, helping to balance blood sugar levels between meals. Almond butter provides healthy fats, and hemp seeds boost protein without fuss.”
Want to bump up the protein content? Spoon a tablespoon or two of Greek yogurt into a bowl and enjoy alongside.
Ingredients
- 1 apple, sliced
- 2 tbsp almond butter
- 1 tbsp hemp seeds
- Simply spread almond butter onto apple slices, sprinkle with hemp seeds, and you’re good to go.
Edamame Pods with Sea Salt and Lime
Another Ferguson favourite, this plant-based snack packs in around 12 grams of protein and is perfect for the gap between lunch and dinner. “Edamame pods are a really easy way to sneak extra protein and fibre into your day, plus they’re incredibly satisfying and take seconds to prep,” she says.
Ingredients
- 150g edamame pods (fresh or frozen)
- Sea salt flakes
- Lime wedge
- Steam the edamame until tender, sprinkle with a little salt and a squeeze of lime juice.
High-Protein Coconut Overnight Oats
Sophie Bertrand (the resident nutritionist at app Lingo) says this is one of the easiest snacks to pack when you’re busy and on the move. The whey protein isolate adds a serving of protein, while the oats, berries, and chia seeds add a dose of gut-friendly fiber. “Fiber-rich ingredients can help support digestive health, while the berries and seeds are good for their antioxidant properties.”
Ingredients
- Approx. 45g jumbo oats
- 20g protein powder
- 1 tbsp kefir or coconut yoghurt
- 120ml oat milk
- A large handful of berries
- 1 tbsp chia seeds
- 1 tbsp desiccated coconut
- Drizzle of peanut butter
- Mix the oats, protein powder, kefir, and oat milk into a bowl.
- Heat a pan on a medium heat and add the berries, chia seeds, and a dash of water.
- Once the consistency thickens and the fruit breaks down after a few minutes, remove from the heat.
- Allow to cool.
- Sprinkle coconut on top and finish off with some nut butter.
- Leave in the fridge overnight or for a few hours, mix, dig in, and enjoy.
Vegan Vanilla Smoothie
There’s more than meets the eye with this protein smoothie—including a healthy amount of leafy greens. “Kale is loaded with lutein, a phytonutrient that provides cardiovascular benefits as well as benefits for eye health, decreasing the risk of age-related macular degeneration,” explains plant-based nutritionist Rohini Bajekal. “Lutein must be obtained from the diet, and just one cup of kale contains 22mg.”
The best bit? You don’t taste it at all. The banana, peanut butter, soy milk, and vegan vanilla protein are the main flavors, adding up to something that smells just like a banana milkshake.
Ingredients
- 2 scoops Nuzest microbiotic (or another vegan) vanilla protein powder
- 1 cup unsweetened soy milk
- 1 small frozen banana, chopped
- 1 tbsp peanut butter
- 2 tbsp hemp seeds
- ¼ tsp cinnamon
- ½ cup ice cubes
- ¼ cup water
- ½ tsp vanilla extract
- 1 handful fresh kale
- Add all ingredients to a high-powered blender or Vitamix.
- Blend on high speed until completely smooth and creamy, about 30-45 seconds.
- If too thick, add a little more water until the desired consistency is reached.
- Pour into a glass and enjoy immediately.
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