Snacks that add protein without the bulk
Photo: Olya Lu / Pexels
If meals are small, snacks can fill the gaps. The trick is to keep them small too: a little protein, a little fibre, and nothing that leaves you too full for the next meal.
What the science says
The British Dietetic Association says snacking can fit into a balanced diet when you choose well, and that spreading food over four to five eating occasions a day can help with fruit and fibre goals. Its advice is to pair fibre-rich carbohydrates with protein or healthy fats, such as apple slices with nut butter, for longer-lasting energy, and to plan snacks ahead (British Dietetic Association (opens in a new tab)).
Nutrition experts quoted by i news say the same about the mid-afternoon slump: a balance of protein, fibre and healthy fats gives steadier energy than sugar or more coffee (i news (opens in a new tab)).
Pair it, don't pile it
Most of us eat the biggest share of our protein at dinner. A small snack with a little protein in the afternoon is an easy way to spread it out, which we cover in our protein breakfasts guide too. You don't need a bar or a shake for that; ordinary foods do it well.
Figures are rough estimates from the sources above. Check your packs.
| Snack | Roughly |
|---|---|
| Apple with 30g of nuts | about 6g protein |
| 150g Greek yoghurt with fruit | 15 to 17g |
| Two boiled eggs | about 13g |
| A small bag of roasted chickpeas | about 7g, plus 5g fibre |
| 150g cottage cheese | about 18g (one brand's own figure) |
Easy swaps
- Crisps to roasted chickpeas. Same crunch, more protein and fibre. View on Amazon (opens in a new tab)#ad / affiliate
- Biscuit to oatcakes with cottage cheese. Cottage cheese has even arrived in dip form, according to The Grocer (The Grocer (opens in a new tab)).
- Flapjack to peanut butter on apple. Two ingredients, no wrapper.
- Cereal bar to a yoghurt pot. Add seeds for fibre.
- Pastry to an egg bite. Our egg and spinach muffin bites keep for days.
Keep the portion small
- Decant it. Put a spoon of hummus or cottage cheese into a tiny pot rather than eating from the tub. View on Amazon (opens in a new tab)#ad / affiliate
- Plan ahead. The BDA says to prepare snacks in advance, so you're not choosing in a hurry.
- Keep them in sight. Put the yoghurt at the front of the fridge and the fruit on the worktop.
- Slow down. The BDA also advises eating without a screen, which helps you notice when you've had enough.
One small habit
Next time you reach for a biscuit or crisps, add something with protein alongside, even a spoonful. You are adding, not banning.