High Protein Snacks

Why are high protein snacks important?

One of the main dietary suggestion I give to my clients is to up their protein intake throughout the day. It’s not uncommon for people to miss out on a protein source in most of their meals and snacks. Prioritising protein in the diet is not just for the gym-goers, but anyone hoping to have a balanced diet! Adequate protein throughout the day can support regulation of blood glucose levels, energy levels, and hunger levels.

How much protein is needed?

The general recommendation for protein consumption is about 1 - 1.5 grams of protein for each kg of body weight. So if you were 70kgs, aim for 70-105 grams of protein throughout the day. Please note that this requirement changes throughout the life stages, so consult your naturopath or nutritionist for a more specific guide. When choosing high protein snacks, aim for about 10-20 grams of protein per serve.

Protein bars & cookies

• Chief Collagen Protein Bars - dairy free, gluten free

  • Available from Woolworths & health food stores

• Beauty Food Collagen Cookies - dairy free, gluten free

  • Available from Woolworths & health food stores

• No Way Collagen Marshmallow Protein Bar - dairy free, gluten free, nut free

  • Available from Woolworths & health food stores

• Amazonia Raw Protein Bars - vegan, gluten free

  • Available from health food stores

• Food to Nourish Collagen Protein Cookies - dairy free, gluten free

  • Available from health food stores

• Greenback Protein Bars - vegan, gluten free

  • Available from Coles & Woolworths

• True Protein Bars - gluten free

  • Available from Woolworths & health food stores

• Blue Dinosaur Peanut Protein Bars - gluten free, dairy free

  • Available from health food stores

Bake your own high-protein cookies, gummies, & bars

• Banana, Date, & Pecan Collagen Cookies - gluten free, dairy free option

• Banana Protein Muffins - gluten free, dairy free option

• Gelatin Gummies - gluten free, dairy free

• Vegan Protein Bars - vegan, dairy free, wheat free option

High-protein pancakes

• Fluffy Protein Pancakes

• PBCO Protein Pancake Mix - gluten free, low-carb, dairy free, soy free

  • Available from health food stores

Wholefood protein-rich snacks

• Hard boiled eggs with sea salt

• Hummus with wholegrain crackers

  • Mary’s Gone Crackers

• Edamame beans - plain defrosted or stir-fried with olive oil and spices

  • Purchase frozen from Asian grocery stores or Coles or Woolworths

  • Sometimes available for take-away at sushi stores

• Can of tuna or salmon on rice cakes or crackers

  • John West tuna or salmon from Coles or Woolworths

  • Pure Harvest Rice Cakes

  • Spliits Vegetable Crisps

• Edgell Flavoured Canned Chickpeas - available from Coles or Woolworths

• The Happy Snack Company Roasted Chickpeas - available from Woolworths

• Yopro Danone High Protein Yoghurt No Added Sugar Vanilla - available from Woolworths

• True Protein Chocolate Mousse - available online or health food stores

Protein powders

Protein powders can be a great snack between meals, or added into foods such as oats, yogurt, pancakes, or other baking.

• Amazonia Raw - range of vegan and gluten free flavours

  • Available from health food stores, Coles, & Chemist Warehouse

• Hemp Foods Australia - Organic Hemp Gold Protein Powder - pure hemp protein powder

  • Available from health food stores

• True Protein WPC80 - Whey protein concentrate (lower levels of lactose than weight protein isolate), gluten free

  • Available from health food stores or supplement stores

• Nutra Organics - range of vegan and gluten free flavours

  • Thriving Family Protein suitable for children under 15 years old and appropriate for pregnancy and breastfeeding

  • Available from health food stores

• Botanika Blends - range of vegan and gluten free flavours

  • Available from health food stores and Aldi occasionally

Collagen powders

Collagen is similar to gelatin, but won’t set into jelly when cooled. Collagen powders are very high in protein, and can be an easy way to boost protein intake in the diet. Plus, pure collagen powders are safe for pregnancy, breastfeeding, and children. Bovine (beef) or marine (fish) sourced collagen powders are almost tasteless and easy to mix into coffee, hot chocolate, matcha, smoothies, baking, soups, stews, and more.

• Nutra Organics - range of collagen powders for skin, joints, and muscle

• Gelatin Health - different products for joint, bone, skin, and gut products

• Nutra Viva - pure marine (fish) & bovine (beef) collagen

• Gel Pro - pure hydrolysed collagen powder