18 High-Protein Heart-Healthy Snack Recipes

Snacks can be a good part of a healthy diet. They can help you manage hunger between meals and give you a boost of energy. A high-protein, heart-healthy snack is especially good. It helps you feel full and satisfied while also being good for your heart. This article has 18 delicious and easy-to-make snack recipes. They are all high in protein and made with your heart in mind.

These snack recipes follow the American Heart Association’s guidelines. They focus on whole foods, lean proteins, healthy fats, and fiber. They are also low in sodium and unhealthy saturated fat [1].

1. Roasted Chickpeas

These are a crunchy and savory snack. They are a great alternative to chips. Chickpeas are a good source of plant-based protein and fiber.

Prep time: 5 minutes
Cook time: 20 to 25 minutes
Servings: 4

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel. In a bowl, toss them with the olive oil, paprika, garlic powder, salt, and pepper.
3. Spread the chickpeas in a single layer on a baking sheet.
4. Roast for 20 to 25 minutes, until they are crispy.

Nutritional Information (approximate per serving):

• Calories: 150
• Protein: 6g
• Carbohydrates: 20g
• Fat: 5g
• Fiber: 5g

2. Hard-Boiled Eggs

This is a simple and classic high-protein snack. Hard-boiled eggs are easy to make ahead of time and take with you wherever you go.

Prep time: 2 minutes
Cook time: 15 minutes
Servings: 1 egg

Ingredients:

• 1 large egg

Instructions:

1. Put the egg in a saucepan. Cover it with cold water.
2. Bring the water to a boil. Then turn off the heat, cover the pan, and let it sit for 10 to 12 minutes.
3. Drain the hot water. Run cold water over the egg to cool it down.

Nutritional Information (approximate per egg):

• Calories: 78
• Protein: 6g
• Carbohydrates: 1g
• Fat: 5g
• Fiber: 0g

3. Greek Yogurt with Berries

This is a creamy and refreshing snack. It is full of protein and antioxidants.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)

Instructions:

1. Put the Greek yogurt in a bowl.
2. Top it with the mixed berries.

Nutritional Information (approximate):

• Calories: 150
• Protein: 20g
• Carbohydrates: 15g
• Fat: 0g
• Fiber: 4g

4. Edamame with Sea Salt

Edamame are young soybeans. They are a fantastic source of plant-based protein and fiber. You can eat them warm or cold.

Prep time: 2 minutes
Cook time: 5 minutes
Servings: 1

Ingredients:

• 1 cup frozen shelled edamame
• Pinch of sea salt

Instructions:

1. Cook the edamame according to the directions on the package. This is usually by boiling or steaming for a few minutes.
2. Drain the edamame and sprinkle it with sea salt.

Nutritional Information (approximate):

• Calories: 190
• Protein: 17g
• Carbohydrates: 15g
• Fat: 8g
• Fiber: 8g

5. Cottage Cheese with Sliced Peaches

Cottage cheese is an excellent source of casein protein. This protein digests slowly. It helps you feel full for a longer time. Paired with fresh peaches, it is a delicious and satisfying snack.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 1 cup low-fat cottage cheese
• 1 medium peach, sliced

Instructions:

1. Put the cottage cheese in a bowl.
2. Top it with the sliced peaches.

Nutritional Information (approximate):

• Calories: 220
• Protein: 28g
• Carbohydrates: 20g
• Fat: 3g
• Fiber: 3g

6. Apple Slices with Peanut Butter

This is a classic and simple snack. It gives you a good balance of protein, healthy fats, and fiber.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 1 medium apple, sliced
• 2 tablespoons natural peanut butter

Instructions:

1. Slice the apple. Serve it with the peanut butter for dipping.

Nutritional Information (approximate):

• Calories: 280
• Protein: 8g
• Carbohydrates: 30g
• Fat: 16g
• Fiber: 7g

7. Turkey and Cheese Roll-Ups

This is a quick and easy low-carb snack that is full of protein. It is perfect for a savory afternoon pick-me-up.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 3 to 4 slices of low-sodium deli turkey
• 1 to 2 slices of low-fat provolone or Swiss cheese

Instructions:

1. Lay the turkey slices flat. Put a slice of cheese on top.
2. Roll up the turkey and cheese slices tightly.

Nutritional Information (approximate):

• Calories: 150
• Protein: 20g
• Carbohydrates: 2g
• Fat: 7g
• Fiber: 0g

8. Handful of Almonds and a Pear

This is a simple and portable snack. It gives you a great combination of protein, healthy fats, and fiber. It will keep you feeling full and satisfied.

Prep time: 2 minutes
Servings: 1

Ingredients:

• 1 medium pear
• 1/4 cup raw, unsalted almonds

Instructions:

1. Eat the pear and almonds together for a balanced and nutritious snack.

Nutritional Information (approximate):

• Calories: 280
• Protein: 8g
• Carbohydrates: 35g
• Fat: 15g
• Fiber: 10g

9. Hummus with Veggie Sticks

This is a classic and healthy snack. It is a great source of plant-based protein and fiber. The veggie sticks give you a satisfying crunch.

Prep time: 10 minutes
Servings: 1

Ingredients:

• 1/4 cup hummus
• 1 cup mixed vegetable sticks (like carrots, celery, bell peppers, cucumber)

Instructions:

1. Serve the hummus with the vegetable sticks for dipping.

Nutritional Information (approximate):

• Calories: 200
• Protein: 8g
• Carbohydrates: 25g
• Fat: 8g
• Fiber: 8g

10. Protein Smoothie

This is a quick and easy smoothie. It is perfect for a post-workout snack or a midday energy boost.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup unsweetened almond milk
• 1/2 frozen banana
• 1 tablespoon almond butter

Instructions:

1. Put all the ingredients in a blender.
2. Blend until it is smooth and creamy.

Nutritional Information (approximate):

• Calories: 300
• Protein: 25g
• Carbohydrates: 20g
• Fat: 14g
• Fiber: 5g

11. Tuna Salad on Whole-Wheat Crackers

This is a savory and satisfying snack. It is a great source of lean protein and omega-3 fatty acids.

Prep time: 10 minutes
Servings: 1

Ingredients:

• 1 (3-ounce) can tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chopped celery
• 6 to 8 whole-wheat crackers

Instructions:

1. In a small bowl, mix the tuna, Greek yogurt, and celery. Stir until it is well combined.
2. Serve the tuna salad on top of the whole-wheat crackers.

Nutritional Information (approximate):

• Calories: 250
• Protein: 20g
• Carbohydrates: 25g
• Fat: 7g
• Fiber: 4g

12. DIY Trail Mix

This is a customizable and portable snack. You can make it just how you like it. This version is made to be high in protein and healthy fats.

Prep time: 5 minutes
Servings: 4 (about 1/4 cup each)

Ingredients:

• 1/2 cup raw, unsalted almonds
• 1/2 cup roasted, unsalted peanuts
• 1/4 cup pumpkin seeds
• 1/4 cup dried cranberries or raisins

Instructions:

1. In a bowl, mix all the ingredients together.
2. Store the trail mix in an airtight container.

Nutritional Information (approximate per serving):

• Calories: 250
• Protein: 10g
• Carbohydrates: 15g
• Fat: 18g
• Fiber: 5g

13. Savory Yogurt Bowl

This is a savory twist on a yogurt bowl. This snack is full of protein and has a unique and delicious flavor.

Prep time: 5 minutes
Servings: 1

Ingredients:

• 1 cup non-fat plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon chopped fresh dill
• Pinch of garlic powder
• Salt and pepper to taste
• Cucumber slices for dipping

Instructions:

1. In a bowl, mix the Greek yogurt, olive oil, dill, garlic powder, salt, and pepper.
2. Serve it with cucumber slices for dipping.

Nutritional Information (approximate):

• Calories: 220
• Protein: 20g
• Carbohydrates: 8g
• Fat: 14g
• Fiber: 1g

14. Roasted Red Pepper and Walnut Dip with Whole-Wheat Pita

This flavorful and vibrant dip is a great source of healthy fats and plant-based protein.

Prep time: 10 minutes
Servings: 4

Ingredients:

• 1 (12-ounce) jar roasted red peppers, drained
• 1/2 cup toasted walnuts
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Whole-wheat pita bread, cut into wedges

Instructions:

1. In a food processor, put the roasted red peppers, walnuts, garlic, lemon juice, and olive oil.
2. Blend until it is smooth.
3. Serve the dip with whole-wheat pita wedges.

Nutritional Information (approximate per serving, with 1 pita):

• Calories: 250
• Protein: 8g
• Carbohydrates: 25g
• Fat: 14g
• Fiber: 5g

15. Mini Quiches with Spinach and Feta

These bite-sized quiches are perfect for a savory and satisfying snack. You can make them in advance and enjoy them all week.

Prep time: 15 minutes
Cook time: 20 minutes
Servings: 12 mini quiches

Ingredients:

• 6 large eggs
• 1/2 cup milk
• 1 cup chopped fresh spinach
• 1/2 cup crumbled feta cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a mini muffin tin.
2. In a large bowl, whisk together the eggs and milk. Add a little salt and pepper.
3. Stir in the spinach and feta cheese.
4. Pour the egg mixture evenly into the mini muffin cups.
5. Bake for 15 to 20 minutes, until the eggs are set.

Nutritional Information (approximate per 2 mini quiches):

• Calories: 150
• Protein: 12g
• Carbohydrates: 3g
• Fat: 10g
• Fiber: 1g

16. Chocolate Avocado Mousse

This is a rich and creamy mousse that is surprisingly healthy. The avocado gives you healthy fats and a smooth texture. The cocoa powder gives you a decadent chocolate flavor.

Prep time: 10 minutes
Servings: 2

Ingredients:

• 1 ripe avocado
• 1/4 cup unsweetened cocoa powder
• 1/4 cup unsweetened almond milk
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1 scoop of chocolate or unflavored protein powder (optional)

Instructions:

1. In a food processor or blender, put the avocado, cocoa powder, almond milk, maple syrup, and vanilla extract.
2. Blend until it is smooth and creamy.
3. If you are using protein powder, add it and blend again until it is well combined.
4. Divide the mousse into two bowls. You can serve it right away or chill it for later.

Nutritional Information (approximate per serving, without protein powder):

• Calories: 250
• Protein: 5g
• Carbohydrates: 25g
• Fat: 18g
• Fiber: 10g

17. No-Bake Energy Bites

These energy bites are a perfect on-the-go snack. They are full of protein, fiber, and healthy fats to keep you energized.

Prep time: 15 minutes
Servings: 12 bites

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup honey or maple syrup
• 1/2 cup ground flaxseed
• 1 scoop vanilla protein powder
• 1 tablespoon chia seeds

Instructions:

1. In a medium bowl, mix all the ingredients together. Mix until they are well combined.
2. Roll the mixture into 1-inch balls.
3. Store the energy bites in an airtight container in the refrigerator.

Nutritional Information (approximate per bite):

• Calories: 120
• Protein: 5g
• Carbohydrates: 12g
• Fat: 6g
• Fiber: 3g

18. Smoked Salmon on Cucumber Slices

This is a light and refreshing snack. It is low in carbs and high in protein and healthy fats.

Prep time: 10 minutes
Servings: 1

Ingredients:

• 1/2 cucumber, sliced into rounds
• 2 ounces smoked salmon
• 1 tablespoon cream cheese or plain Greek yogurt
• Fresh dill for garnish

Instructions:

1. Spread a small amount of cream cheese or Greek yogurt on each cucumber slice.
2. Top each slice with a small piece of smoked salmon.
3. Garnish with fresh dill.

Nutritional Information (approximate):

• Calories: 150
• Protein: 12g
• Carbohydrates: 5g
• Fat: 9g
• Fiber: 1g

These 18 snacks are all made to be good for your heart and high in protein. They are a great way to stay full and energized between meals. All of them follow the American Heart Association’s advice for healthy eating [1].