Snacks don't have to be unhealthy and full of calories. In fact, having two healthy snacks between meals boosts your metabolism and helps you keep your energy levels up. For a snack to be filling and nutritious, it should be high in protein with a few complex carbs and healthy fats. Snacks don't have to be complicated - some contain just one ingredient. Don't avoid snacks, just choose the right ones!

Black Bean Brownies

You will never notice the beans in the taste, but you will get all the nutrition benefits. Beans are high in protein, and just 1 cup of black beans has 15 grams of protein and 15 grams of fiber. These brownies are naturally sweet, moist and gluten-free. Just blend together one can of drained black beans, 1/2 cup of cocoa powder, 4 tbsp. of melted coconut oil, 3/4 cup raw honey, two tsp stevia, three eggs, ½ cup gluten-free flour (on any flour you prefer) and ¼ cup of water. Bake for 40 min. at 350 degrees and enjoy!


Roasted Edamame Beans

Those green soybeans are high in proteins, low in fat and also have some energy-boosting mix of carbs. They are great in salads and stir-fries, but can also be a delicious, protein-packed snack on its own - roasted with salt and some spices. Preheat oven to 400° and toss 1 pound of shelled edamame with salt, pepper, and olive oil. Roast on a lightly sprayed baking sheet for 50-60 minutes or until golden brown. You can take them with you for an easily accessible snack or serve them as a guilt-free party snack!


Ants on a Log

Delicious and fun to make for both children and adults, ants on a log are an ultimate high protein snack. Loaded with protein, it consists of cashew butter served in low-calorie celery boats and topped with raisins or dark chocolate chips. You can swap cashew butter for any nut butter, such as hazelnut or peanut butter.


Chocolate Oat Balls

Make a vegan, gluten-free and high-protein snack. Chocolate oat balls are easy to make and are a perfect on-the-go hunger buster. Melt 0.25-cup honey with 0.25-cup of your favorite nut butter. Add 0.33-cup dark chocolate chips, 0.5-cup rolled oats, 0.25-cup crushed almonds, and 0.125-cup ground flax seeds. Stir to combine, remove from heat and let it cool for 10 minutes. Shape the mixture into balls and store it in an airtight container in the fridge. Enjoy it with your morning coffee or whenever your energy levels drop.


Homemade Chia Pod with Fruit

Chia seeds are high in protein and have high percentages of calcium, iron, and magnesium. They are a great option for breakfast or a portable snack. Preparing them requires advanced planning, since the chia pod has to be chilled for at least four hours, but it's worth the effort. Soak 0.25-cup chia seeds in one cup of non-dairy milk (almond, soy or rice). Add a teaspoon of honey and some cinnamon. After soaking them, add your favorite fruit and enjoy.


Kefir Popsicles

Perfect for hot days, kefir popsicles require just three ingredients and provide a high-protein snack packed with healthy probiotics. Blend four cups of milk kefir with one cup of fruit. Berries, bananas or cherries are excellent choices. Add two tbsp. of honey. Pour the mixture into popsicle molds and place it in the freezer for a couple of hours.


Egg Muffins

Make a batch of egg muffins on Sunday evening and use it for meals or snacks during the week. They're easy to customize to your family's taste and packed with protein. Gather your vegetables, such as one bell pepper, four cherry tomatoes, and scallions. Wash and dice the veggies and place them in a large bowl. Add six eggs and a pinch of salt and pepper, then mix well. Popular add-ins include cheese, spinach, and hot sauce. Grease a muffin tin with oil and pour the egg mixture evenly into the muffin slots, bake for fifteen to eighteen minutes or until the tops are firm to the touch. Store them in the fridge.


Mixed Nuts or Trail Mix

Mixed nuts provide an easy way to get a delicious dose of protein. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. Try combining almonds, sunflower seeds, walnuts, raisins and pistachios for a tasty, protein-packed snack with a variety of flavors and texture.


Grape-and-Cheese Sticks

Create a fun, high-protein snack that's easy to make. Cut a half-inch thick slice of cheddar cheese into cubes and alternate the cubes with grapes on toothpicks. The sweet and savory contrast of the cheese and fruit is delicious and filling, making it a great way to meet your protein needs. You can also swap grapes for cherry tomatoes or olives for variety. (Remember that olives are high in fat, so a little goes a long way.)


Avocado Stuffed Eggs

Boiled eggs are one of the best high-protein snacks to choose from and are tasty on their own. Stuffed with avocado and seasonings, they're irresistible. Boil six eggs and wait for them to cool down. Mix one avocado with one tbsp. fresh lime juice, one tsp. pressed garlic, one tbsp chopped cilantro, and add sea salt and black pepper to taste. Cut the eggs into halves, remove the yolks and add them to avocado mix. Fill in the egg whites with the mixture and garnish with smoked paprika as a finishing touch.


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