Summer is here, and it is heating up! During these warmer months, heavy meals may lose their appeal, but your body still needs fuel, especially protein, to keep you satisfied and energized throughout these long summer days. Whether you are heading to the beach, lounging by the pool, going for a nature walk, heading out for a hike or just trying to beat the heat without turning on the stove, these light, refreshing high-protein snack ideas are perfect to help get you through these sunshining days.
Add some of these healthy high-protein snacks, which are quick to make and will keep things cool!
1. Greek Yogurt Berry Perfect: Layer Greek yogurt with mixed berries such as blueberries, raspberries and strawberries and top with a drizzle of honey, a sprinkle of chia seeds for added fiber and a bit of granola for an added crunch. Protein Power: Approximately 20g protein per cup of yogurt.
2. Fruit skewers with cottage cheese dip: Add chunks of fruit such as watermelon, grapes and cantaloupe onto a skewer. Serve alongside whipped cottage cheese topped with a sprinkle of cinnamon for dipping. The sweetness of the fruit mixed with the tanginess of cottage cheese makes for a tasty treat. Protein Power: 14g per ½ cup cottage cheese.
3. Tuna or chicken salad cucumber or pepper bites: Top crisp cucumber rounds or halved mini bell peppers with a scoop of tuna or shredded chicken salad. For a healthy twist, make the salad with Greek yogurt or mashed avocado instead of mayo. Protein Power: 21g per 3 oz serving of tuna or chicken.
4. Protein smoothie popsicle: Turn your favorite smoothie into a frozen treat. Blend a banana with vanilla protein powder and unsweetened almond milk, then pour into popsicle molds and freeze overnight. Perfect for a post-workout cool-down. Protein Power: approximately 20g or more per serving from protein powder.
5. Mini Caprese skewers with mozzarella: Skewer cherry tomatoes, basil leaves, and mini mozzarella balls, then drizzle with balsamic glaze. These bite-sized Italian-inspired snacks are refreshing, colorful, and packed with flavor. Protein Power: About 7g of protein per ounce of mozzarella.
6. Chilled edamame with sea salt: Steam a batch of edamame, let it cool, and toss with sea salt and a splash of lemon juice. Store in the fridge for a grab-and-go snack. Protein Power: 17g of protein per cup of shelled edamame.
7. Lettuce wraps with turkey and hummus: Best when using large leaf lettuce such as Romaine or Butter lettuce. Use a large leaf as a wrap and fill with a sliced low sodium deli turkey, a spoonful of hummus and other veggies for some added crunch like sliced bell peppers, cucumbers or shredded carrots. Roll up and enjoy! Protein Power: approximately 21g per wrap which includes 2 oz turkey and 2 T hummus.
8. High protein iced coffee: Replace your high sugar coffee house Frappuccino with a homemade blended Blend cold brew coffee with vanilla protein powder and ice f or a frothy, energizing shake. Protein Power: approximately 20–30g per drink, depending on the protein powder used.
9. Deviled eggs with a twist: Give traditional deviled eggs a healthier spin by using Greek yogurt instead of mayo. Mix in a little mustard and chopped dill for a fresh flavor. This is a great item to bring along to your next BBQ. Protein Power: Approximately 7-8g of protein per egg.
10. Sliced apple nachos: Drizzle 2 tablespoons peanut butter over thinly sliced apples and top with a sprinkle of ground flaxseed and cinnamon. You can get creative with toppings and add other ingredients such as a small amount of whipped cream, chopped nuts, or granola. Protein Power: Approximately 7 g per serving per 2 tablespoons peanut butter.
Summer snacks can be easy to make, cool, and refreshing. Including protein with your snacks will help you feel satisfied. Try a few of these ideas and prep some in advance for easy grab and go options.