5 Keto Snacks for Busy People: Ketogenic Diet (Grab n’ Go)- Thomas DeLauer
10 Perfectly Portable Snacks Packed With Protein
Protein makes the perfect snack: It keeps you feeling full longer, revs up your metabolism, and prevents your blood sugar from crashing like it would after cookies, crackers, muffins, or other typically carb-rich treats. But when you’re at work or on-the-go, what can you eat that’s high in protein, portable, and not proportioned baggies of nuts (because even we’re getting a little tired of those)? Here, 10 unique and tasty protein-packed snacks that you can whip up at home in minutes and take with you anywhere.
MORE:10 Gluten-Free Portable Lunches
1 avocado, peeled, pitted, and mashed
3 Tbsp finely chopped cilantro
2 tsp ground flaxseeds
1 tsp fresh lime juice
Pinch of red-pepper flakes
4 whole grain rice cakes
COMBINEavocado, cilantro, flax seeds, lime juice, and red-pepper flakes in a small bowl; mix well to combine. Place rice cakes on flat surface and spread guacamole mixture on top.
NUTRITION(per serving) 302 cal, 6 g pro, 40 g carb, 10 g fiber, 1 g sugars, 16 g fat, 2 g sat fat, 53 mg sodium
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4 c rolled oats
1 c sliced almonds
½ c shredded coconut
½ c shelled pumpkin seeds
2 Tbsp sesame seeds
½ c pure maple syrup
2 Tbsp coconut oil
1 c golden raisins (or raisins, dried cherries, or cranberries)
1. HEAToven to 350°F.
2. TOSSoats, almonds, coconut, pumpkin seeds, and sesame seeds with maple syrup, coconut oil, and ½ tsp sea salt on a rimmed baking sheet.
3. BAKEfor about 30 minutes or until golden brown, stirring half-way through baking to keep from burning.
4. ADDraisins or desired dried fruit and toss to combine. Set aside and cool 20 minutes before serving.
NUTRITION(per serving) 456 cal, 13 g pro, 60 g carb, 7 g fiber, 26 g sugars, 20 g fat, 6 g sat fat, 106 mg sodium
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1 c rolled oats
¼ c slivered almonds
¼ c cashews
1 Tbsp flaxseeds
1 Tbsp sesame seeds
1 c rice cereal
½ c raisins
¼ c honey
¼ c almond (or peanut) butter
3 Tbsp raw sugar
¼ tsp vanilla extract
Pinch of ground cinnamon
1. PREHEAToven to 350°F. Coat 8" x 8" baking dish with cooking spray.
2. SPREADoats, almonds, cashews, flaxseeds, and sesame seeds on rimmed baking sheet. Bake 10 minutes or until golden brown and fragrant. Transfer to large bowl and add rice cereal and raisins.
3.COMBINEalmond butter, honey, sugar, vanilla, cinnamon, and pinch of sea salt in small saucepan over low heat. Cook 3 minutes, stirring often or until mixture is warmed; immediately drizzle over oat mixture and mix well to combine.
4. TRANSFERmixture to prepared baking dish and press down with the back of a fork to firmly mold to pan. Refrigerate for 1 hour or until firm, then slice into 10 bars.
NUTRITION(per serving) 178 cal, 5 g pro, 27 g carb, 3 g fiber, 16 g sugars, 7 g fat, 1 g sat fat, 17 mg sodium
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2 med apples, sliced (such as Granny Smith)
4 slices Cheddar cheese
Pinch of ground cinnamon
Black pepper to taste
PLACEapples on flat surface and top each slice with piece of cheese. Sprinkle with cinnamon and black pepper to taste and serve.
NUTRITION(per serving) 293 cal, 14 g pro, 20 g carb, 3 g fiber, 16 g sugars, 18.5 g fat, 12 g sat fat, 349 mg sodium
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2 gluten-free whole grain wraps
3 Tbsp almond butter
1 lg banana, thinly sliced
¼ tsp cocoa powder
PLACEwraps on flat surface. Spread almond butter on wraps and place banana slices on top. Sprinkle with cocoa powder and sea salt to taste. Fold like a burrito and serve.
NUTRITION(per serving) 375 cal, 11 g pro, 47 g carb, 8 g fiber, 10 g sugars, 17.5 g fat, 2.5 g sat fat, 374 mg sodium
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1 c fat-free plain Greek yogurt
2 Tbsp honey
¼ tsp ground cinnamon
2 med apples, peeled and chopped (such as Granny Smith)
PLACEyogurt in small bowl, and add honey and cinnamon; mix well to combine. Serve immediately with apples.
NUTRITION(per serving) 192 cal, 10 g pro, 41 g carb, 3 g fiber, 38 g sugars, 0 g fat, 0 g sat fat, 44 mg sodium
MORE:25 Different Kinds Of Apples—And The Benefits Of Each
1 c low sodium chunky salsa
2 Tbsp hemp seeds
Pinch fresh lemon zest
2 oz tortilla chips
COMBINEsalsa with hemp seeds, lemon zest, and black pepper to taste in a small bowl; mix well to combine. Serve with tortilla chips.
NUTRITION(per serving) 221 cal, 6 g pro, 31 g carb, 4 g fiber, 6 g sugars, 8.5 g fat, 1 g sat fat, 602 mg sodium
MORE:6 Tasty Ways To Use Salsa
1 c plain hummus
¼ tsp smoked paprika
Pinch fresh lemon zest, optional
12 gluten-free rice crackers
COMBINEhummus with paprika, lemon zest, and sea salt and black pepper to taste in a small bowl. Place rice crackers in bowl and serve with hummus.
NUTRITION(per serving) 249 cal, 11 g pro, 27 g carb, 8 g fiber, 0 g sugars, 12.5 g fat, 2 g sat fat, 502 mg sodium
MORE:4 Almost-Homemade Hummus Recipes
1½ c air-popped popcorn
2 Tbsp cashew butter, warmed in microwave or on stovetop
2 Tbsp hazelnuts
COMBINEpopcorn, cashew butter, hazelnuts, and sea salt to taste in a large bowl; toss to combine and serve immediately.
NUTRITION(per serving) 170 cal, 5 g pro, 10 g carb, 2 g fiber, 1 g sugars, 13.5 g fat, 2 g sat fat, 65 mg sodium
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1 c raw cashews
1 c raw almonds
1 c raw hazelnuts
½ c dried cranberries
2 Tbsp raw cacao nibs
COMBINEall ingredients in a large bowl. Toss and serve. Store in sealed container for up to 4 weeks.
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