Reaching daily protein goals can be difficult for some individuals. I often recommend using a Greek or dairy-free yogurt with their favorite protein powder mixed in, topped with nuts and berries!!
My favorite creative ways to boost protein content of snacks are: - mixing collagen into coffee - sprinkling 2 Tbsp of hemp hearts on toast, parfaits and smoothies - making a high protein fruit dip with plain greek yogurt and powdered peanut butter - adding blended cottage cheese to sauces - stirring in cottage cheese to scrambled eggs
One suggestion that I make for clients for a protein-rich snack are roasted chickpeas. With only two basic ingredients and minimal steps, this recipe is easy to make. Take two (2) cans of chickpeas and drain in a colander for an hour or so. Spread the drained chickpeas on paper towels and blot them to remove as much moisture as possible. The more moisture you are able to remove, the crispier the end result will be. Put the dried chickpeas in a bowl. Drizzle and toss with olive oil so that they are evenly coated. Transfer the chickpeas to a foil lined baking sheet so they are in a single layer and spread out. Bake at 400* for 20 to 40 minutes until crispy and golden to your liking. Occasionally move the chickpeas around the pan to thoroughly roast. Season with salt, pepper, and or any favorite herbs and or spices as desired as soon as you remove from the oven. There are endless ways to season them for variety. Chickpeas are a great plant-based protein with 6g-7g in just a ½ cup serving and is a good source of vitamins and minerals such as zinc, iron, magnesium, and folate. In addition to protein, this snack contains approximately 6g-7g of dietary fiber per half cup.
One creative snack idea I've suggested to clients looking to boost their protein intake is incorporating minimally processed snack or nutrition bars. These bars can be a convenient and effective option for people on the go. They often contain a significant amount of protein, which can help meet daily protein needs without requiring time-consuming preparation. I recommend searching for a bar that has at least 5 grams of protein, low in added sugars, and rich in natural ingredients to maximize health benefits. This simple switch can significantly enhance the nutritional value of a snack, supporting protein needs and overall health.
One creative snack idea I've recommended to clients aiming to increase their protein intake is adding protein to their coffee! It's a convenient and flavorful way to boost protein consumption throughout the day.
One snack idea I love to make is roasted chickpeas! 1/2 cup can provide 8 grams of protein! You can add so many different seasonings! INGREDIENTS: 2 (15-ounce can) chickpeas, drained and rinsed 1 tablespoon olive oil 1 teaspoon sea salt 2 to 3 teaspoons spices (such as: paprika, garlic powder, cayenne, chili powder, cinnamon & sugar, etc.) Preheat oven to 400°F and line a baking sheet with parchment paper. Rinse and drain the chickpeas and then dry them. Toss in olive oil and spices. Put in single layer on parchment covered baking sheet. Roast 20-30 min. Enjoy!