Whether you’re a first responder or you’re still in training, you’ll need high-protein snacks that are both healthy and portable. A helpful article by Healthline features a number of snacks that fit the bill and can be eaten between calls or classes. When you live a busy lifestyle, snacks can be a lifesaver.
Unfortunately, many snacks are high in sugar and refined carbs, which can leave you unsatisfied and lethargic on the job. According to Healthline, the key is to “make sure your snacks are nutritious and contain protein. Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes blood sugar levels.”
Here are some of the high-protein snacks Healthline included on their list!
10 Portable Snack Ideas
1. Jerky: “Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack. It’s very high in protein, containing an impressive 9 grams per ounce (28 grams). Beef, chicken, turkey and salmon are often made into jerky.”
2. Trail Mix: “Trail mix is a combination of dried fruit and nuts that is sometimes combined with chocolate and grains. It is a good source of protein, providing eight grams in a two-ounce serving. You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts such as walnuts or cashews.”
3. Turkey Roll-Ups: “Turkey roll-ups are a delicious and nutritious high-protein snack, consisting of cheese and veggies wrapped inside slices of turkey breast. Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor for appetite regulation.”
4. Greek Yogurt Parfait: “Greek yogurt is an ideal healthy and high-protein snack, with 20 grams of protein per one-cup serving (224 grams). It has been shown to be more filling than yogurts with lower protein contents. In addition to being a great source of protein, Greek yogurt is also high in calcium, which is important for bone health.”
5. No-Bake Energy Bites: “Energy bites are a delicious, high-protein snack made by combining a variety of ingredients, such as nut butter, oats and seeds, and then rolling them into balls. The best part about energy bites is that they don’t require baking. You can prepare a batch ahead of time so that you have a snack available when you need to grab one and go.
Here is a recipe for peanut butter energy bites, which provide five grams of protein per serving.”
6. Roasted Chickpeas: “Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They are particularly high in folate, iron, magnesium, phosphorus, copper and manganese.
The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes and some cancers. One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.”
7. Lentil Salad: “A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, one cup provides 18 grams of protein, along with high amounts of iron, folate and manganese. In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut because it helps feed the good bacteria in your colon.”
8. Overnight Oatmeal: “Overnight oatmeal is easy to make, portable and very nutritious. Oats are high in protein and loaded with many vitamins and minerals. In addition, one serving of 234 grams provides 16% of your recommended daily fiber intake. Oats have been shown to promote fullness in several studies. This is likely due to the combination of healthy fiber and protein.”
9. Egg Muffins: “Egg muffins are a super healthy snack with lots of protein. They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin and then baking the muffins. They are also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with a tablespoon or two of cheese.
This egg muffin recipe combines eggs with broccoli, onions and bell peppers.”
10. Fruit and Nut Bars: “Fruit and nut bars are a crunchy and high-protein snack that can be eaten on the go. They are typically pre-packaged, which isn’t always the healthiest option. However, some brands use natural ingredients without added sugar. KIND Plus bars are a great option in the US. They are known for using simple ingredients such as nuts, dried fruit, and oats in their products.”
These are just ten of the thirty snacks listed in Healthline’s article. Be sure to check the rest out for even more ideas!
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1 Our 14-Day EMT Program in AZ is taught in an intensive “boot camp” style, to simulate the fast pace of work expected on the job as an EMT.