Glow Nutriton | Health

Protein packed snack ideas.

Nutrition, RecipesGisela RouxComment

Snacks must be one of the most difficult dietary habits to consistenly plan for and adhere to long term.  So many times our snacks turned into unhealthy choices that's available at work...which unfortunately most of the time, is unhealthy choices of vending machines or a Tim Hortons donut.  Or we just totally forgo our snacks, which leads to overeating at supper or "rip down the fridge door-while preparing supper"-snacking!

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First you have to plan your snacks for the week ahead and shop accordingly.  

Here is some protein packed snack ideas.

1.  Greek Yogurt Dip with Veggies
17g protein
Mix a cup of unsweetened Greek yogurt with ranch seasoning or little salt and pepper with added finely chopped green onion to taste to taste, for a creamy, healthier dip for raw veggies. 

2. Tuna Salad Lettuce Wraps
15g protein

Spread 1/2 cup of tuna salad on lettuce leaves for a tangy, crunchy and satisfying snack. Just roll them up, throw them in a Tupperware and go!

3. Hearty Egg Muffins

10g protein
Make a batch of these convenient egg muffins to snack on all week long. They're easily customizable, and are great hot or cold! (Recipe below)

4. Mini Cheese Plate
11g protein
Mix and match flavors and textures for a satisfying snack! One ounce of cheese and 23 almonds will keep your hunger at bay from mid-morning until lunch. Throw in a few grapes for a little sweetness, too.

5. Cottage Cheese and Fruit
14 g protein
Top ½ cup low-fat cottage cheese with your favorite fruit (I like frozen) and mix together in a Tupperware container to grab and go!

6. No-Bake Chocolate Walnut Protein Bars
17g protein
Whip up a batch of these DIY protein bars in less than 10 minutes! These would be a perfect post-gym snack to toss in your bag. (recipe below)

7. Beef Jerky
11g protein
Beef jerky packs a whole lot of protein into a one-ounce serving, making it super easy to take on the go. If you're watching your salt intake, look for lower-sodium varieties and low sugar ones.

8. Hard-Boiled Eggs
12g protein
Make a big batch of hard-boiled eggs over the weekend, and you'll have a filling, nutritious snack to last you through the whole week! I like to slice up two of them, top with a pinch of salt, pepper and dill and toss 'em in a Tupperware container to take along.

9. Dry-Roasted Edamame
14g protein
Just ¼ cup of these crunchy, fun-to-eat soybeans will give you a hefty boost of staying power. Put Edemame on baking tray mixed with some olive oil and salt and pepper.  Bake at 400F for about 15 minutes, or until crispy.  Enjoy!

10. Turkey and Cheese Rollups
18g protein
Pair 3 ounces of turkey deli meat with 1 ounce of low-fat cheese for a seriously filling savory snack that you can take anywhere. (Make sure to look for nitrate and nitrite-free turkey breast.)

11. Chia Peanut Butter and BerryPudding
12g protein
This healthy pudding gets a protein punch from chia seeds and powdered peanut butter. Make it the night before so it's ready to go when you are in the morning. (Recipe below)

12.  Protein Shake
20g protein
A healthy protein shake! Simply blend it up and pour in a thermos to take with you.  

13. Celery with Peanut Butter
8g protein
Top crunchy celery with 2 tablespoons of peanut butter for a fiber-rich snack that packs plenty of protein and healthy fats. For easy transport, spread the peanut butter in the bottom of a mason jar. Put the celery sticks in the jar, screw on the lid and go.

14. Non-Fat Greek Yogurt with Berries
17g protein
Greek yogurt has long been touted as a protein powerhouse—and for good reason! Pack 1 cup of yogurt (or an individual tub) with a side of berries for a snack that will fill you up for hours.

15. Cheese and Crackers
8-9g protein
Top a serving of whole-grain crackers with 1 ounce of cubes or slices of your favorite cheese for a double-whammy of fiber and protein. 

16. Protein Bars
12g-20g protein
When you're really in a pinch for a satisfying snack, protein bars are a decent and convenient option that will tide you over until your next meal. Just be sure to read the label—some bars can have as much sugar as a candy bar! I opt for bars with 0-1g sugar.  You get some that is sweetened with Stevia too.

17. Overnight Oats
12.5g protein
These overnight oats make a filling snack when you need something more substantial. Just mix everything the night before in a Tupperware container and refrigerate to let everything come together. In the morning, add any other desired toppings and grab and go! (Recipe below)

Hearty egg muffins.

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15 Large Eggs
1 Green Bell Pepper
1 Cup Shredded Cheddar Cheese (low fat if possible)
1/4 Cup Feta Cheese (Optional)
Garlic Seasoning to taste


Preheat oven to 375 F. 

If using a silicone pan, spray with non-stick spray. If using a regular muffin pan, use 2 liners.

Beat eggs in a bowl. Add diced veggies and cheese.  Add garlic seasoning to taste. Pour into muffin tins filling 2/3 full. The muffins will rise.  

Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.
Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.



Chocolate Walnut protein bars.

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4 scoops protein powder (chocolate)
2/3 cup ground flax
1/4 cup almond butter (or any natural nut butter)
2 tbsp dark cocoa powder
1/4 cup chopped walnuts
stevia (optional) to taste
1/4-11/4 cups water (varies, depending on protein powder)


Combine all ingredients ina bowl. Add water a bit at a time, until mixture holds together. You can either divide into mounds on saran wrap and roll into shape and refridgerate, OR you can spread into a glass pan and refridgerate until firm and cut into pieces.
Makes 8 bars.

Chia Peanut Butter and berry Pudding.


1 tbsp Chia seeds
1.5 serving PB 2 or plain almond butter
1/2 cup unsweetened coconut milk
1/2 cup berries of choice (blended or whole)
cinnamon to taste
stevia to taste


Mix all ingredients except berries.  If you use Blended berries, you can add it from start.
Let chia gel up for 10 mins then add berries

Protein Shake.


1 scoop Whey protein powder  (0g sugar) or Vegan protein powder if you prefer any flavour.

1 cup Almond milk or coconut milk

1/4 cup berries or whatever fruit you prefer

Blend all ingredients together.

Overnight Oats.


  • ½ cup old-fashioned oats

  • ½ cup Greek yogurt

  • ½ cup milk (use milk or plant-based alternative of your choice)

  • 1-2 tablespoons honey or Maple syrup or 1 teaspoon stevia

  • 2 tablespoons Almond butter

  • Some berries or fruit of your choice sliced up.


  1. In a medium-size bowl combine oats, yogurt, milk and honey.

  2. Spoon oat mixture into a wide-mouthed Mason jar or container of your choice.

  3. Top with Almond butter and Fruit slices.

  4. Cover with lid or plastic wrap and refrigerate overnight.  Or just put everything in Mason jar, ready to grab and go!