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Summer snacking sorted: the protein-packed snacks you need in your bag
Written byEmily Coates
Reviewed byHeeral Patel
Fuel your summer with our top protein-packed snacks. From grab-and-go nut mixes to dessert inspired protein bars – take your pick from our favourite.
Our top 3 picks
Oreo flavoured
Grenade
Grenade Oreo Flavoured Protein Bar 60g
€3.69
Vegan
Kallo
Kallo Protein Lentil Cakes 100g
€3.00
Vegan
The Honest Bean Co
The Honest Bean Co Roasted Fava Bean Snack Sea Salt & Cider Vinegar 40g
€1.29
The sun is shining, you’ve dusted off your sunglasses and stocked up on SPF. But with all the summer events, family days out and sunny walks, you’ll need some flavoursome snacks to fuel your body. That’s where high-protein foods come in! We’ve put together some tasty inspiration for grab-and-go grazing during your hectic summer schedule. Read on to find out why protein makes for a great snack, as well as high-protein favourites you’re going to love.
What are high protein foods?
If you’re looking for high protein inspiration, the likes of beans, pulses, lean meat, fish, and eggs are a great place to start.1 2 It’s recommended that men between 19-64 have around 55g protein a day, and women of the same age to aim for 45g. For the over 65s, 53.3g and 46.5g are suggested for males and females respectively.3
What makes a good high-protein snack?
Not all protein sources need to be meat or fish, as there are plenty of plant-based high-protein ideas out there for those who follow a vegan or dairy free diet, especially with the use of legumes. Look out for the sugar, salt and calorie content against the protein ratio. High protein and good fats are a great way to go, whilst being mindful of too much sugar and simple carbs when looking for a great quality protein snack.
So now you know why you need them, let's look at some suitably summery options.
High-protein snacks you need to try
High-protein snacks you need to try
Aside from being super tasty, this crunchy mix is made up of 31% yellow peas, 31% green peas and 31% fava beans. Yellow split peas alone are made up of a quarter protein5 while fava beans are a great plant-based ingredient.6 The mix is also low sugar, low salt and high fibre.
This moreish mix is great on the go, so you can chuck in your rucksack for an adventure and re-seal for freshness. Not a fan of sour cream and chive? They also come in salt and vinegar, and Bombay mix flavour.
6.6g in a 30g serving, based on 22g in every 100g.
The fabulous fava bean strikes again... Grown, seasoned and packed here in the UK, this nibble-worthy snack is made from an amazing 81% fava beans.
With every bite you are fuelling your body with protein and fibre (5.6g per pack) - a whole host of goodness.
9.6g in a 40g bag, based on 24g in every 100g.
We all know what we're getting with a dreamy, creamy Oreo
– but this time we're getting it in a protein bar. Despite tasting like your favourite sweet biscuit, it only contains 1g of sugar vs. a whopping 21g of protein.
Protein bars aren’t just for gym goers. Layered up with cookies and cream, chocolate and a blend of calcium caseinate and whey protein isolate, it’s great as a midday pick-me-up, or on-the-go snack.
21g in one 60g bar, based on 35g in every 100g.
This nutritionally complete meal is not only plant-based and gluten free, but it contains 26 essential nutrients. Think vitamins B12, C, and B6, as well as iron, magnesium and zinc. For those counting, it contains a macro split of 35:20:42:3 (carbohydrate, protein, fat, fibre) and 400 calories per bottle.
Carrying around a bowl of strawberries and cream in your bag might not be as convenient as this. Instead, get the refreshing taste of berries alongside plant-based ingredients like pea protein, gluten free oats, flaxseed and coconut – with 4.5g of sugar.
22g in one 500ml drink, based on 4.4g in every 100ml.
At 30 calories each, these plant-based lentil cakes are made with protein-rich lentil flour and peas. They’re low sugar, with an impressive 1.6g of protein per serving.
Whether you’re packing up a picking or need something for that 3pm lull, you can go sweet or savoury with your toppings. Try spreading peanut butter on top – whether you prefer crunchy, smooth, rich roast or even the likes of cashew and almond alternatives.
1.6g in one lentil cake, based on 21g in every 100g.
- Eating a balanced diet [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet
- The importance of protein in your diet [Internet]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
- Public Health England. Government Dietary Recommendations Government recommendations for energy and nutrients for males and females aged 1 - 18 years and 19+ years [Internet]. Public Health England. 2016 Aug p. 7. Available from: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf
- NHS. How to get more fibre into your diet [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
- Smith CE, Mollard RC, Luhovyy BL, Anderson GH. The effect of yellow pea protein and fibre on short-term food intake, subjective appetite and glycaemic response in healthy young men. British Journal of Nutrition. 2012 Aug 23;108(S1):S74–80.
- Martineau-Côté D, Achouri A, Karboune S, L’Hocine L. Faba Bean: An Untapped Source of Quality Plant Proteins and Bioactives. Nutrients. 2022 Apr 7;14(8):1541.
- Go Against The Grain [Internet]. BRAVE. [cited 2024 May 24]. Available from: https://bravefoods.co.uk/pages/go-against-the-grain
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