This blog post is sponsored by Good Measure, a blood sugar-friendly snack brand. As always, all opinions are my own.
Are you looking for easy snacks with protein while being mindful of your blood sugar levels? Then you are in the right place! Read on to discover my dietitian-approved, easy snacks with protein that are quick, delicious, and contain 7 grams of protein or more!
The link between protein & blood sugar
Protein has a minimal impact on blood sugar levels. In fact, when you eat protein, it takes longer for your body to digest and absorb the carbohydrates in your meal. This helps to prevent the spikes in blood sugar levels that can occur after eating a high-carbohydrate meal.
In addition, diets higher in protein can help you stay full longer, which can help with portion control and appetite regulation throughout the day. Add that to protein’s ability to build and repair muscle tissue, and you can see why substituting protein to your meals and snacks throughout the day can help blood sugar levels.
How to find easy snacks with protein for balanced blood sugar
Now that you understand the benefits protein can offer, you’ll want to know how to choose the best snacks with protein for balanced blood sugar. Here’s what to look for when selecting an easy snack with protein:
Choose snack options with protein: Adequate protein is important to ensure a filling snack that will keep you satisfied for hours to come. In addition, you need enough protein in your snack to help promote steady, balanced blood sugar levels. Having a list of quick protein snacks on hand can be helpful when you are on the go!
Read the full nutrition label: When selecting easy packaged snacks with protein , don’t forget to look at the full nutrition label. A snack can be rich in protein, but also contain high amounts of added sugar and other refined carbohydrates which can spike blood sugar levels. Be sure to look at the Nutrition Facts panel as well as the ingredient list to limit consuming snacks with high amounts of added sugar. A good range is to opt for snack choices with 5 grams or less of net glycemic carbs to have little impact on blood sugar.
The best easy snacks with protein
Easy snacks with protein can consist of protein alone, or they can be paired with carbohydrate and healthy fats for a variety of combinations that promote balanced blood sugar levels. Depending on your preferences, you can find easy snacks with protein that satisfy your cravings for savory, sweet, crunchy, or even salty snack choices.
My Top 10 Easy Snacks with Protein for People Managing Blood Sugar (with 7 grams of protein or more)
Here’s my list of the best easy snacks with protein that you can grab & go or prepare in minutes to help you stay fueled throughout the day while managing your blood sugar levels.
Good Measure Peanut Butter & Dark Chocolate Bars: These bars are one of my all time favorite snack bars. They are made with a delicious blend of nuts and seeds (with chocolate!) that is both nutrient dense & incredibly filling, while having little impact on blood sugar. Each variety of Good Measure Nut Butter Bars (they come in 3 flavors) contains 7 to 8 grams of protein and couldn’t be easier to take with you on the go. And they are such a great way to satisfy a sweet craving with less than 1 gram of added sugar per serving! Good Measure also offers two other flavors: Almond Butter & Dark Chocoate and Almond Butter & Blueberry.
Hard-boiled eggs: Two hard-boiled eggs provide 14 grams of protein while being a convenient, grab & go snack. You can make a batch in advance and keep them in the refrigerator (I make hard-boiled eggs in the oven to save time during meal prep) or even buy them already made & peeled! You can enjoy them alone or paired with a side of raw veggies or fresh fruit for a boost of fiber and antioxidants.
Cottage cheese & fruit: One-half cup of cottage cheese provides 12 grams of protein along with a good source of calcium. Cottage cheese couldn’t be easier to enjoy as a quick snack. Just scoop it and enjoy it alone or pair it with a side of fresh fruit. I also love how versatile cottage cheese can be. You can enjoy it alone or add it into smoothies, baked goods, chia pudding, or even homemade ice cream to boost protein in a variety of easy snack options.
String cheese & raw veggies: Pre-wrapped string cheese makes a super quick snack option with 7 grams of protein per serving. Although you can enjoy a string cheese alone, you can also round this snack out by pairing it with a variety of raw veggies such as carrot sticks, peppers, or celery.
Good Measure Crunchy Almond Crisps: If you love crackers and chips, these crisps are the perfect alternative and have little impact on blood sugar. They are so crunchy and delicious while providing 10 grams of protein per serving. They come in two flavors: Cheddar Almond Crisps & Sriracha Almond Crisps and are made from almonds, parmesan, and cheddar cheese for a nutritious snack that has little impact on blood sugar.
Low-sodium beef jerky: Although it can vary from brand to brand, a serving of beef jerky contains approximately 11 grams of protein per serving. This chewy snack is generally low in saturated fat and shelf-stable, making it a great snack to take on the go when traveling. Because beef jerky is traditionally high in sodium, opt for low-sodium varieties when possible.
Low-sugar Greek yogurt: Greek yogurt can often be purchased in individual 6 ounce containers and averages 12-15 grams of protein per serving. However, depending on the brand and the flavor, this same yogurt can contain a large amount of added sugar. Look for plain Greek yogurt and add your own toppings such as fresh fruit or nuts. There are also many low-sugar, flavored varieties that contain 5 grams of added sugar or less per serving
Pistachios: One-half cup of pistachios contains 12 grams of plant-based protein along with fiber and good fats for balanced blood sugar and satiety. If you struggle with portion control, opt for in-shell pistachios as these can take longer to eat while the leftover shells serve as a reminder of how much you have already consumed.
Tuna salad wrap: Three ounces of canned tuna provides 16 grams of protein along with a good source of heart-healthy omega-3 fatty acids. Although tuna alone can make a great snack, it can be even more delicious and fun to eat as a wrap. Pair canned tuna, chopped raw veggies (chopped celery and onion work great) and a dash of mayo to create a delicious tuna salad you can roll up in a whole-grain tortilla. If you want to boost protein even further, swap the mayo out with plain Greek yogurt instead.
Homemade trail mix: One of my favorite meal-prep tips is to create ‘baggies’ of homemade trail mix that I can grab & go any time of day. Mix together air popped popcorn, almonds, sunflower seeds, and no-sugar-added dried fruits for a sweet & salty mix. Then, portion out the mix into resealable bags & you have an easy snack with protein that you can take with you anywhere.
The bottom line on easy snacks with protein for balanced blood sugar
If you want to have steady blood sugar levels throughout the day, substituting protein in your meals and snacks is key. By having easy snacks with protein with you throughout the day, you can be sure to stay ahead of hunger while giving your body what it needs to keep blood sugar in check.
Stock up on these ten easy snacks with protein and you will have a variety of nutritious options on hand that you can take with you in just minutes.
Which easy snack with protein will you try first?