We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert.
When you’re having one of those weeks, reaching for a packaged protein bar may be the only option. But in an ideal world, I’d make all of my protein snacks at home—and so would you!
The ideal snack provides protein and healthy fats to keep you satisfied and give you energy without being a total calorie bomb (since it’s supposed to fill in gaps between meals, not become its own meal).
These are a few I’ve been making lately that are a little creative and different (AKA, not just handfuls of nuts…which I also love, by the way) but require very little time and skill to make.
Protein Snacks: Roasted Chickpeas
Let’s start with my Chickpeas with Toasted Nori and Cayenne. Chickpeas are a great plant-based source of protein, fiber, and antioxidants. I like to throw them in everything, from salads to sauteed greens. Roasted, they make a great snack.
Here, I tossed them in a little bit of avocado oil and sprinkled them with a pinch or two of cayenne (be cautious if you’re sensitive to spice!) and sea salt. Then, I roasted them in the oven, on 400, for about 15 minutes. When there was just about a minute left, I took them out and sprinkled them with a sheet of nori, which you can either just tear up or chop. Then, back in the oven for one minute to crisp it all up, and they’re done!
Adding the nori is super beneficial since sea vegetables are loaded with minerals and they’re not something we have a lot of opportunities to get in often. They also add salty flavor and crispy texture.
When these are done, you can throw handfuls into baggies to keep in your purse or keep a little bowl on your desk for an afternoon bite.
Protein Snacks: Peanut Butter Bites
Next, I’m loving these No-Bake Peanut Butter Bites. Made with peanut butter (obviously), chia seeds, and flaxseeds, they’re filled with protein and healthy fats. I also like that these are automatically portion-controlled, since they’re made in a mini muffin pan and end up being bite-sized.
They make a great snack, or you can also serve ‘em to your kids as a high-protein, low-sugar breakfast that’s nice and sweet.
Protein Snacks: Overnight Oats
Speaking of breakfast, you might think Overnight Oats are just for the AM hours, but they’re also a perfect make-ahead protein snack, when you throw in a little high-quality protein powder.
I love filling a bunch of jars and having them in the fridge for whenever you need something quick and filling. They’re especially great for post-workout, since the protein powder is paired with healthy carbs from oats. Bonus: You can add whatever you want to the jar to dress it up and keep things exciting: chia seeds, berries, bananas, almonds, cashews, coconut, etc.
If you’re really feeling like a pro, make all three of these on a Sunday night and you’ll be set for snacking all week.