Dietitian-approved (and delicious)
When it comes to smart snacking, protein is where it is at, as a protein-rich snack will help to regulate blood glucose levels and keep you fuller for longer after eating. So, before you grab a slab of meat or a tin of tuna to get a mid-meal protein hit, here are some of the most nutritious, protein-rich snacks you can find in supermarkets.
Not a food that we regularly consider as a nutritious snack, but a serving of edamame pods offers upwards of 10g of natural protein, along with more than 6g of dietary fibre per ½ cup per serving, along with a controlled portion of low GI carbs, in a tasty, chewy snack. Whether you buy them frozen and heated or opt for some of the dried varieties found in the health food section of supermarkets, you will have a fibre and protein-rich savoury snack that will keep you full for at least an hour or two.
Like nuts, seeds are extremely nutritious, offering a range of essential nutrients including zinc, magnesium, selenium and the plant form of Omega-3’s, all nutrients we get from a few other foods. Seeds are also relatively high in protein, with just 30g of pumpkin seeds or pepitas offering more than 7g of protein per serve. There is also a growing range of seed-based snacks available in supermarkets, offering a portion-controlled, protein and fibre-rich snack on the go, and one which ticks a number of key nutrient boxes.
You may have seen the growing range of roasted chic pea and fava bean snacks, which are a protein and fibre-rich alternative to chips, for far less fat and calories. With a ½ cup serving of roasted legumes offering 4-6g of protein, along with good quality carbs and dietary fibre, even when the legumes are flavoured or even coated in chocolate, they are still much better options nutritionally than most other packaged snacks which are generally ultra-processed.\
While there is a growing range of meat-based snack options, these meats are processed and are made with nitrates, an additive known to cause inflammation in the digestive tract and increase the risk of a number of different types of cancer. Canned fish snack options on the other hand, are simply preserved with salt, making tinned fish a high protein and Omega-3 rich snack on its own or even as some of the prepackaged tuna cracker snack packs you can find in supermarkets.
Nuts, like seeds are exceptionally nutrient-rich, and when a portion-controlled serving is enjoyed with a piece of fruit, they make a perfect carb and protein-balanced snack. For convenience, there is also a growing range of minimally processed nut-based snack bars that offer all the nutritional goodness of a serving of nuts, along with a little honey for binding, in a portion-controlled, tasty snack bar. Look for options that use a range of different nuts, rather than just peanut, and options that have <5g of sugars per bar.
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