13 Science-Proven, Evidence-Based Snacks FULL of Protein and Anti-Inflammatories

I’m always looking for fun ways to eat healthy food, and I’m not always looking for a meal. Snackfoods are usually unhealthy and sugary (I’m looking at you, grocery store granola bars). I’ve found some amazing protein, vitamin, and mineral packed snacks that will get you through the 3PM lull!

Protein-Packed Snacks

1- Jerky

Avoid sodium/sugar filled jerky, but the lightly flavored, low-sodium options are a great source of protein. You could even opt to make a batch for yourself!

2- Nut Butter Boat

Celery sticks are a great medium for all sorts of great nut butters. Fill celery with the nut butter of your choice, and throw a few whole raw almonds or raisins on top. If you don’t like celery, try loading a cored apple!

3- Trail Mix

Mixed nuts are a great way to get unsaturated fats (good fats), omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-ARGININE. All of which keep your heart and digestive system healthy. Just make sure you’re grabbing low-sodium trail mix (or go ahead and make your own, almonds and pistachios have the highest protein). Try adding a bit of dark chocolate to add sweetness and antioxidants.

4- Pumpkin Seeds

Roasting pumpkin seeds is a Hallowe’en tradition, but it’s great for you all year long. ⅔ cup of pumpkin seeds have 8 grams of protein! Find raw, or unsalted ones in store if there are no pumpkins handy, and enjoy.

5- Chunky Monkey Shake

This shake is quick and easy. It’s got 15 grams of protein, and it’s full of potassium and iron! Just take 1 medium banana, 1 tbsp peanut butter,1 cup of the chocolate milk alternative (almond or cashew) of your choice, and 1 cup of ice and blend together. It’s quick, easy, and delicious!

6- Hummus Dippers

Hummus is one of my FAVOURITE snacks. It’s easy to make at home with just a can of chickpeas, a bit of tahini, lemon, garlic and a tiny bit of water. Just take your hummus, throw it in the bottom of a jam jar, and stick a handful of veggie sticks vertically in the hummus. Screw the top and you’re ready to go!

7- Tuna and Rice Cakes

Tuna is packed with protein, vitamin D, and omega-3 fatty acids that will keep your body going strong in the afternoon. That with a few rice cakes makes a small snack super satisfying.

8- Toasted Quinoa

Here at Healthy Holistic Living, we’re big on quinoa. It’s gluten-free AND a super food. Toasted quinoa is lightly sweetened and a lovely crunchy texture. Take ⅓ cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup. Toast at 425 for 10 minutes and enjoy with your favourite coconut yogurt!

9- Protein Balls

No baking necessary with this snack, Just take 1 ½ tbsp nut butter, 3 tbsp oats, ½ tbsp honey, ½ tbsp dark chocolate chips, rolled into balls., Each ball contains 8 grams of protein, lots of fiber, and amazing antioxidants.

10- Roasted Chickpeas

Roasting chickpeas is an art worth mastering. It’s a great way to enjoy cholesterol-lowering crunchy goodness. Just take ¾ cup cooked or canned chickpeas (make sure they’re completely dry), and roast them at 425 for 20-30 minutes with 1 tbsp olive oil, salt, and cayenne.

11- Homemade Chia Pod

This one is super delicious and full of protein, calcium, iron, and magnesium. Just take ¼ cup chia seeds, 1 cup almond milk, ½ tbsp honey, mix together and chill for at least 4 hours. The effort is small, and the result is delicious!

12- “Cheesy” Popcorn

Popcorn on its own is a healthy snack, but it’s usually covered in butter, salt, and other artificial flavours. Next time, try popping plain popcorn and adding 2 tbsp nutritional yeast and a sprinkle of salt. It’s packed with B vitamins, and protein for your health and enjoyment!

13- “Cheesy” Kale Chips

The ultimate chip alternative! Take 2 cups of kale leaves coated in 1 tbsp olive oil and 2 tbsp nutritional yeast, and bake at 325 for 15 minutes. Swap out all store bought chips for these ones and you’ll be getting 9 grams of protein, vitamin A and C.