{"id":4846,"date":"2023-12-13T18:23:23","date_gmt":"2023-12-14T00:23:23","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4846"},"modified":"2023-12-27T19:13:57","modified_gmt":"2023-12-28T01:13:57","slug":"five-protein-packed-snacks-for-a-quick-energy-boost","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/five-protein-packed-snacks-for-a-quick-energy-boost","title":{"rendered":"5 Protein-Packed Snacks for a Quick Energy Boost"},"content":{"rendered":"\n<p>It\u2019s 10 a.m., and you find yourself reaching for the snack drawer at work to take the edge off your hunger. Rather than choosing <a><\/a><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/how-bad-are-processed-foods-for-you-really\">chips or crackers<\/a>, try packing yourself a healthy, protein-packed snack instead! While carbohydrates are an important part of a healthy diet, they can cause blood sugar spikes that leave you sleeping at your desk later on.<\/p>\n\n\n\n<p>Proteins are made of <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\">vital amino acids<\/a> that we need to keep our bodies functioning. They\u2019re tougher for your body to break down, meaning <a href=\"https:\/\/www.hss.edu\/article_eating-for-energy.asp\">you\u2019ll feel fuller for longer<\/a>. Proteins also <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9416027\/\">help stabilize your blood sugar levels<\/a> and prevent spikes, giving you a quick energy boost to keep powering through the day.<\/p>\n\n\n\n<p>Here are 5 protein-packed snacks to try.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Protein Energy Balls<\/h2>\n\n\n\n<p>Looking for a sweet snack with extra protein? Energy balls are the perfect solution! Here\u2019s an example recipe from <a href=\"https:\/\/www.wellplated.com\/energy-balls\/\">Well Plated by Erin<\/a>, with 4 grams of protein in every serving:<\/p>\n\n\n\n<ul>\n<li>1 \u00bc c old-fashioned rolled oats<\/li>\n\n\n\n<li>2 tbsp <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/6-edible-seeds\">chia seeds, hemp seeds, or flaxseed<\/a><\/li>\n\n\n\n<li>\u00bd c <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/peanut-butter-lovers-month\">peanut butter<\/a><\/li>\n\n\n\n<li>1\/3 c <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/honeys-beauty-benefits\">honey<\/a> or maple syrup<\/li>\n\n\n\n<li>1 tsp vanilla extract<\/li>\n\n\n\n<li>\u00bc tsp kosher salt<\/li>\n\n\n\n<li>\u00bd c chocolate chips or other desired mix-ins<\/li>\n<\/ul>\n\n\n\n<p>Mix the ingredients together and refrigerate for 30 minutes or until chilled. Roll the mixture into 1-inch balls and enjoy!<\/p>\n\n\n\n<p>Erin\u2019s recipe also includes variations with dried fruit, coconut flakes, nut butter, and chopped nuts. Try different combinations of your favorite ingredients for a twist! You can also press the energy ball mix into a pan and make protein bars instead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Cottage Cheese<\/h2>\n\n\n\n<p>Cottage cheese is a soft, creamy cheese made from curds of pasteurized milk. The curd sizes vary, giving cottage cheese a distinct texture. According to the U.S. Department of Agriculture (USDA), a 3.5-ounce serving of low-fat cottage cheese <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/328841\/nutrients\">contains 11 grams of protein<\/a> in only 84 calories.<\/p>\n\n\n\n<p>Cottage cheese is versatile and can be eaten alone or with fruits and vegetables. Here are some ideas for a quick protein snack with cottage cheese.<\/p>\n\n\n\n<ol>\n<li>Top a serving of cottage cheese with your favorite cut-up fruit, such as <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/roll-over-blueberry\">strawberries, blueberries<\/a>, or raspberries. For added texture and more protein, add chia seeds or chopped nuts. Finish with a drizzle of honey.<\/li>\n\n\n\n<li>Chop up your favorite vegetables, like celery, carrots, or radishes, to dip into the cottage cheese. You can also add seasonings like dill, garlic, and oregano to spice things up!<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">3. Meat and Cheese Roll-ups<\/h2>\n\n\n\n<p>If you have deli meat and cheese in your fridge, you have all the ingredients for a high-protein snack! Roll a low-fat string cheese or cheese slices with deli turkey or chicken \u2014 you can also add lettuce and other veggies to make a wrap without the bread. These meat and cheese wraps are a great low-carb option for preventing blood sugar spikes. The 18 grams of protein (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/726150\/nutrients\">6 grams<\/a> in string cheese and <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174572\/nutrients\">12 grams in 2 ounces<\/a> of deli turkey) will help keep you fuller for longer to fuel your day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Protein Smoothies<\/h2>\n\n\n\n<p>Smoothies are a great way to combine your favorite fruits, protein powders, nut butter, and milk into an on-the-go snack. While fruit alone isn\u2019t a large source of protein, you can blend in plenty of ingredients to make a filling and delicious smoothie. You can also tweak the ingredients and their amounts to your desired taste, consistency, and protein content.&nbsp;<\/p>\n\n\n\n<p>Here are some ingredient ideas:<\/p>\n\n\n\n<ul>\n<li><strong>Milk<\/strong>: Choose your favorite milk variety, like 2%, almond, oat, or coconut. The type of milk you choose can add extra protein \u2014 for example, 1 cup of 2% milk has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/746778\/nutrients\">8 grams of protein<\/a>.<\/li>\n\n\n\n<li><strong>Greek yogurt<\/strong>: Higher in protein than regular yogurt, Greek yogurt is thick, creamy, and the perfect addition to a smoothie. On average, 1 serving (156 grams) of Greek yogurt <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/330137\/nutrients\">has 16.1 grams of protein<\/a>.<\/li>\n\n\n\n<li><strong>Protein powder<\/strong>: Mix in 1-2 scoops of your favorite protein powder for an added protein kick! Options can include <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/protein-powder\">whey, pea, hemp, and egg-based protein powders<\/a>. The protein content varies between types and brands, so be sure to look at the nutrition label.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. Chia Seed Pudding<\/h2>\n\n\n\n<p>Did you know that just 1 ounce of chia seeds contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\">nearly 5 grams of protein<\/a>? There\u2019s a good reason why chia seeds are <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\">hailed as a \u201csuperfood\u201d<\/a> for their high protein and fiber content. Add them to a high-protein liquid along with some sweetener to make a <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/healthy-chia-seed-desserts\">delicious chia seed pudding<\/a>. You can mix together 2 tablespoons of chia seeds with \u00bd cup of 2% milk and a drizzle of honey for a grand total of 12 grams of protein. \u00a0Refrigerate the chia pudding for at least a few hours or overnight for the best consistency, then top with your favorite fruits and nuts.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2023\/12\/Protein-Packed-Snacks.jpg\" alt=\"Protein-Packed Snacks\" style=\"width:100%;\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 10 a.m., and you find yourself reaching for the snack drawer at work to take the edge off your hunger. Rather than choosing chips or crackers, try packing yourself a healthy, protein-packed snack instead! While carbohydrates are an important part of a healthy diet, they can cause blood sugar spikes that leave you sleeping [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":4844,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>5 Protein-Packed Snacks for a Quick Energy Boost - Health Perch<\/title>\r\n<meta name=\"description\" content=\"Proteins are made of vital amino acids that we need to keep our bodies functioning. 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