Protein snacks and keto

Protein snacks and keto

It's possible that eating a snack that's high in protein could be the secret to making your munchies actually keep you full.

"It's an important nutrient that helps you feel full, and consuming protein regularly throughout the day can help you keep your energy levels up," says Chris Mohr, Ph.D., RD, of "It's a nutrient that helps you feel full because it helps fill you up." Protein delays the digestion of carbohydrates, which in turn delays the release of the energy that is derived from those carbohydrates. This is because protein slows the digestion of carbohydrates. "In addition to helping you fight the afternoon slump, including protein in your snacks will aid you." A snack high in protein can also be of great assistance to someone attempting to cut calories or simply maintain their current weight.


Pistachios include enough plant-based protein (6 grams) and fiber (3 grams) to make a 1-ounce portion (approximately 50 nuts), which can help you feel fuller for a longer period of time. According to Shannon Garcia, M.S., RD, author of the KISS in the Kitchen Blog and a busy mother who is always on the move, "That's a big win for me!" "I'm a big fan of snacks that pack a lot of flavors, so the new Chili Roasted and Honey Roasted varieties of Wonderful Pistachios' No Shells are right up my alley. No Shells are not only quick and easy but also convenient, and the addition of these new daring flavors helps to keep snacking that is better for you fascinating. In addition, they are one of the snack nuts with the fewest calories, meaning that one serving has a greater quantity of nuts than most."

Cottage Cheese

Cottage cheese is not only surprisingly high in protein (with 24 grams per cup) but also provides you with enough calcium. "On top of my cottage cheese, I like to spread some fresh salsa that I've gotten from the refrigerator department of the grocery store. That's the kind of snack I like to eat, "Tiffany Davis, a chef at Nourish Foods Co. and a co-owner of the company, says. (If you're curious about the resurgence of cottage cheese and why we're so fond of it, you can find out more here.)

Frozen Edamame

You can't go wrong with these—they're excellent on their own as a snack, packed into kids' lunches, or added to salads—and a 1/2-cup serving contains approximately 9 grams of protein and 4 grams of fiber (and around 7 grams carbs). According to Andrews, "You truly cannot go wrong with this inexpensive protein source that is now offered in the frozen section of every grocery store!"

Perfect Bar

This tasty protein bar may be found in a number of (amazing) flavors and can be stored in the refrigerator. Stick to the flavors based on peanut butter, though, for the highest protein concentration (you'll get approximately 17 grams of protein per bar). As a result of the whole food powder that is included in each bar, you will also receive a diverse range of beneficial micronutrients. They also have a tendency to have a little higher carbohydrate content than some of the other snacks on this list, typically delivering between 20 and 30 grams of carbs per bar.

Mint Chocolate RxBar

Each bar has 210 calories, 12 grams of protein, and 23 grams of carbohydrates. "But it is my go-to when I'm seeking something chocolaty or when I need to pick up anything in the airport," adds Andrews. "But it is my go-to when I'm craving something chocolaty." In addition to the amount of protein contained here, there are also 5 grams of fiber, which works to make you feel more full.

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