Protein Power Up: Savory Snacks You’ll Love!
Sometimes snacks are needed to keep you energized throughout the day! Some people even eat 4-5 snack-meals instead of 3 larger meals. When you do snack, it’s important to eat only when you’re truly hungry or when medically indicated, as snacking can increase daily calorie intake for some people. Consuming snacks that include protein can help you feel more sastified and full, which is important for weight control. Including protein at snacks can also help with good blood glucose management. Keep snacks simple and fast with these easy and savory protein-packed options! Try prepping a couple of these snacks per week ahead of time to have on hand.
Gobble-Gobble Lettuce Wraps: 2 low-sodium deli turkey slices and 2 tablespoons of hummus wrapped in 2 medium lettuce leaves (113 calories, 14 g protein, 6 g CHO).
Roast Beef Wrap with Homemade Tzatziki: 2 slices lower sodium deli roast beef (1 ounce per slice) and 1 slice reduced fat havarti cheese, wrapped around 3 slices of red bell pepper. Serve with 1 tbsp of homemade tzatziki dip (207 calories, 25 g protein, 5 g CHO).
- How to make tzatziki: 1 cup plain fat-free Greek yogurt, ½ cup seeded cucumber, shredded and drained, 2 minced garlic cloves, 1 tsp lemon zest, 1 tbsp lemon juice, 2 tbsp fresh dill, and kosher salt and black pepper to taste. Measure out 1 tbsp for your meal and save the rest for later!
Spicy Peanut Chicken Satay: 2 oz cooked chicken satay with creamy peanut sauce (186 kcals, 21 g protein, 3 g CHO).
- How to cook chicken satay: Grab a bamboo skewer and thread 2 oz of cubed, raw, boneless, skinless chicken breast onto it. Season with salt and pepper. Cook the chicken over medium-high heat in a skillet with a splash of oil until fully cooked, turning occasionally. This should take roughly 10 minutes.
- How to make peanut sauce: Place 1 tbsp of creamy peanut butter in a microwave safe bowl and microwave for 15-20 seconds until creamy. Squeeze one lime wedge into the melted creamy peanut butter, and stir in a dollop of chili paste to taste. Now you are ready to eat!
Sweet and Savory Beef Satay: 2 ounces of barbecue beef satay (use a lean brisket cut) and 2 tablespoons of sweet and sour sauce (158 kcal, 17 g protein, 7 g CHO).
- How to cook beef satay: Thread the pieces of beef onto a skewer and season with a small amount of salt and some pepper. Cook over high heat in a pan with a splash of oil, turning occasionally, until cooked to your liking (roughly 8 minutes). Dip and enjoy!
Protein Bento: Mix together 3 oz extra soft tofu, 2 tbsp ponzu sauce, 1 stalk freshly chopped green onion, 1 tbsp chopped peanuts, and ¼ cup cooked brown rice (174 kcal, 10 g protein, 16 g CHO)
- This Japanese dish is delicious served cold! It’s light, flavorful, and quick to make! You can find ponzu, which is a citrus soy sauce, at your local grocery market in the Asian section!
Get more snack ideas with these thirty health 100 calorie snacks!
Do you live with any sleep disorders (eg. insomnia, sleep apnea, RLS) in addition to your diabetes?