Protein is well-known for its satiety benefits, and if you’re between meals and feeling famished, it only makes sense to turn to something that’s going to help steady your hunger and energy levels.
While striving for at least 30 grams of protein is what’s recommended for mealtime, an adequate serving of protein to target for a snack is at least 15 grams or more, advises Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time.
“Typical snack foods such as granola bars, cheese-flavored crackers, and chips tend to be high in refined carbohydrates,” says McKinney. “Having some higher-protein options can be a lifesaver since it can be so helpful for steadying energy levels and dampening cravings.”
Consider preparing these protein-forward snacks to have ready to easily grab. (Note: Adjust your serving size of the snacks appropriately to reach 15 grams or more of protein.)
Recipes included in this roundup:
Lemon Poppy Seed Bites ⋅ Double Chocolate Protein Bars ⋅ Chia Pudding ⋅ No-Bake Cookie Dough Bars ⋅ Nut Butter Banana Muffins ⋅ Rocky Road Protein Squares ⋅ Birthday Cake Protein Balls
Lemon Poppy Seed Bites
Protein per bite: 5 grams.
Makes 14 balls • Prep time 10 minutes
- 2 servings vanilla Life Time Collagen Protein Powder
- ½ cup natural almond butter
- 1 tbs. lemon zest
- 2 tbs. lemon juice
- 2 tbs. unsweetened nut milk
- 1 tbs. chia seeds
- 1 tbs. flaxseed meal
- 1 tbs. poppy seeds
- 1 cup oats
- Combine all ingredients except for the oats in a food processor and mix until combined.
- Transfer the mixture to a medium bowl and mix in the oats until fully combined.
- Roll into 1½-inch balls. You should be able to make about 14 balls. Store in the refrigerator for up to seven days.
Double Chocolate Protein Bars
Protein per bar: 17 grams.
Makes 8 servings • Prep time 15 minutes • Cook time 5 minutes
- ½ cup unsweetened vanilla almond milk
- 1 cup natural chunky almond or peanut butter
- 2–3 tbs. honey, plus more to taste if desired
- 1¼ cup chocolate Life Time Whey Protein Powder
- 2 cups gluten-free oats
- Optional: Melted 80 percent or higher dark chocolate for drizzle
- In a medium pot, combine the almond milk, nut butter, and honey over low heat. Stir just until all of the ingredients are well combined and warmed through. Add the protein powder and oats. Stir well to combine. (If the mixture is too thick to stir, slowly add more almond milk to thin.)
- Grease an 8×8 pan and press the mixture evenly into the pan. Drizzle with dark chocolate if desired.
- Allow the bars to cool completely before cutting them into squares. Seal the bars in an airtight container and store them at a moderate room temperature for up to a week.
Chia Pudding
Protein per serving: 26 grams.
Makes 1 servings • Prep time 5 minutes • Cook time 4 hours, including refrigeration time
- 1 cup unsweetened almond milk
- ¼ cup chia seeds
- 1 serving vanilla or chocolate Life Time Vegan Protein Powder
- ½ cup raspberries
- Mix all of the ingredients together and pour into a Ball jar or other covered glass container. Let sit in the refrigerator overnight, or for at least four hours.
- When you’re ready to eat the pudding, add the raspberries, or any other toppings you desire.
No-Bake Cookie Dough Bars
Protein per bar: 16 grams.
Makes 6 servings • Prep time 10 minutes • Cook time 10 minutes
- ½ cup oat flour
- 2 scoops vanilla Life Time Whey Protein Powder
- ¼ cup maple syrup
- 1 tbs. butter, melted
- 1 tsp. vanilla extract
- Pinch of sea salt
- ¼ cup mini dark chocolate chips
- 1+ tbs. nut milk, as needed
- In a large mixing bowl, add all ingredients except the chocolate chips and nut milk and mix until it forms a dough-like consistency. If your mixture is too dry, add one tablespoon of nut milk at a time until the desired consistency is formed.
- Let the mix cool if the butter is still warm. Once completely cool, fold in the chocolate chips.
- Evenly roll out or press the cookie dough on a wax paper-lined baking sheet — the thickness of the dough will be the thickness of your bars. Place in the freezer for 15 minutes until firm.
Nut Butter Banana Muffins
Protein per muffin: 9 grams.
Makes 8 servings • Prep time 10 minutes • Cook time 11 minutes
- 1 cup nut butter
- 2 large eggs
- 2 medium ripe bananas
- 1 tbs. honey or liquid stevia
- ½ tsp. baking soda
- Optional: Dark chocolate chips
- Preheat the oven to 400 degrees F. Grease a muffin pan with spray, or line with cupcake liners.
- Place all of the ingredients except for the chocolates chips in a blender and mix to combine. Pour the mixture into the muffin pan, and sprinkle each muffin with a few chocolate chips, if desired.
- Bake for nine to 11 minutes, or until the edges are brown. Let cool for 10 minutes. Store in an airtight container for up to one week.
Rocky Road Protein Squares
Protein per square: 7 grams.
Makes 12 bars • Prep time 10 minutes • Cook time 30 minutes refrigeration time
- 2 servings chocolate Life Time Vegan Protein Powder
- ¼ cup powdered natural sweetener, such as erythritol or stevia
- ¼ cup coconut flour
- 2 tbs. pastured butter or coconut oil
- ¼ cup mini marshmallows
- ¼ cup mini dark chocolate chips (low sugar if possible)
- ½ cup nut butter, unsweetened and warmed
- 1 tsp. vanilla extract
- ¼ cup pecans, finely chopped
- In a medium bowl, mix together the protein powder, sweetener, and coconut flour.
- In a saucepan over low heat (or double boiler), melt together the butter or coconut oil with the marshmallows and chocolate chips, stirring frequently to prevent burning.
- Add the nut butter and vanilla to the saucepan, mix vigorously, then quickly fold the mixture into powders. Use oil on your hands or a spatula to prevent sticking.
- Press into an 8×8 pan lined with parchment paper, sprinkle with pecans for garnish, and refrigerate for 30 minutes before cutting into squares.
Birthday Cake Protein Balls
Protein per ball: 5 grams.
Makes 16 balls • Prep time 10 minutes
- 4 whole dates, pitted
- ½ cup creamy, natural almond butter
- 1 tbs. flaxseed meal
- 1 tbs. chia seeds
- ½ cup gluten-free rolled oats
- 2 servings vanilla Life Time Vegan Protein Powder
- 2 tsp. vanilla extract
- 3–4 tbs. oat milk
- 1 tbs. sprinkles (free from artificial colors)
- In food processor, add the dates, almond butter, flaxseed meal, chia seeds, oats, protein powder, and vanilla. “Chop” until combined.
- Add the oat milk in one tablespoon at at a time until the mixture becomes sticky.
- Transfer the mixture from the food processor to a small bowl and fold in the sprinkles.
- Roll into 1.5-inch balls. Store in the refrigerator for up to four days.
