Protein snacks are a fantastic way to keep you energized throughout the day and feeling satisfied until your next meal. They’re also ideal for recovering after a long run or race. Here are some quick and easy protein snack recipes to try:
Peanut Butter Protein Balls
Ingredients:
- 1 cup rolled oats
- 1/2 cup peanut butter
- 1/4 cup honey
- 1/2 cup vanilla protein powder
- 1/4 cup mini chocolate chips (optional)
- 1 teaspoon chia seeds (optional)
Instructions:
- In a mixing bowl, combine all the ingredients.
- Stir until everything is well mixed. The mixture should be thick and sticky.
- Roll the mixture into small balls, about 1 inch in diameter.
- Refrigerate the protein balls for at least 30 minutes to firm up.
- Store them in an airtight container in the fridge for up to a week.
Why It’s Great: These protein balls are a perfect grab-and-go snack, packed with healthy fats and protein.
Greek Yogurt Parfait
Ingredients:
- 1 cup plain Greek yogurt (high in protein)
- 1 tablespoon honey or maple syrup
- 1/4 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup granola or nuts (for crunch)
Instructions:
- In a bowl or glass, layer the Greek yogurt, honey, and berries.
- Top with granola or nuts for added texture.
- Enjoy immediately or refrigerate for later.
Why It’s Great: Greek yogurt is rich in protein and probiotics, and when paired with berries and nuts, it’s a delicious, nutritious snack or pre-run breakfast.
Tuna Salad on Whole Wheat Crackers
Ingredients:
- 1 can of tuna (packed in water or oil)
- 1 tablespoon mayonnaise or Greek yogurt
- 1 teaspoon mustard (optional)
- Salt and pepper to taste
- Whole wheat crackers
Instructions:
- Drain the tuna and place it in a small bowl.
- Add mayonnaise or Greek yogurt, mustard, salt, and pepper. Mix until combined.
- Spoon the tuna salad onto whole wheat crackers.
- Serve immediately or refrigerate for a few hours.
Why It’s Great: Tuna is an excellent source of lean protein and omega-3 fatty acids. Paired with fiber-rich crackers, this snack is both filling and nutritious.
Hard-Boiled Eggs with Avocado
Ingredients:
- 2 large eggs
- 1/2 avocado, mashed
- Salt and pepper to taste
- Chili flakes or paprika (optional)
- Whole-wheat toast (optional)
Instructions:
- Place the eggs in a pot and cover them with water. Bring to a boil, then reduce the heat and simmer for 10 minutes.
- Remove the eggs from the pot and let them cool.
- Peel the eggs and slice them in half.
- Mash the avocado and season with salt, pepper, and chili flakes or paprika if desired.
- Spread the mashed avocado directly on the hard-boiled egg halves. Or, spread on whole-wheat toast and place egg on top.
Why It’s Great: This snack combines protein-rich eggs with healthy fats from avocado, making it a balanced and satisfying treat.
Cottage Cheese and Pineapple Bowl
Ingredients:
- 1/2 cup cottage cheese (low-fat or full-fat)
- 1/4 cup pineapple chunks (fresh or canned in its own juice)
- A sprinkle of chia seeds or flaxseeds (optional)
Instructions:
- Scoop the cottage cheese into a bowl.
- Top with pineapple chunks.
- Add chia seeds or flaxseeds for an extra boost of fiber and omega-3s.
- Enjoy immediately.
Why It’s Great: Cottage cheese is high in protein, while pineapple adds natural sweetness and vitamin C.
Protein-Packed Smoothie
Ingredients:
- 1 scoop protein powder (any flavor)
- 1/2 banana
- 1/2 cup spinach (optional for greens)
- 1 tablespoon almond butter or peanut butter
- 1 cup unsweetened almond milk or milk of choice
Instructions:
- Place all ingredients into a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy!
Why It’s Great: This smoothie is customizable to your flavor preferences, and it provides a powerful protein boost along with healthy fats from the nut butter and energy from the banana.
Chickpea Protein Snack
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Spread the chickpeas out on a baking sheet and drizzle with olive oil.
- Sprinkle with paprika, garlic powder, salt, and pepper.
- Toss to coat evenly and bake for 20-30 minutes, stirring halfway through, until crispy.
- Let them cool before snacking.
Why It’s Great: Chickpeas are packed with plant-based protein and fiber. This crunchy snack is a healthy, savory option to satisfy your hunger.
Edamame with Sea Salt
Ingredients:
- 1 cup frozen edamame (in pods)
- Sea salt, to taste
Instructions:
- Boil or steam the edamame according to package instructions.
- Drain and sprinkle with sea salt.
- Serve warm and enjoy.
Why It’s Great: Edamame is a fantastic plant-based protein source, and this simple snack is low in calories but high in nutrition.
More Healthy Snack and Meal Ideas
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, and fitness nutrition specialist. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
