A healthy lifestyle revolves around eating healthy foods, working out, and staying fit all the time. That’s all!
We all know it’s not that simple. With our constant struggle to maintain a balance between work and personal life, eating healthy food or working out is often tossed out of the window, courtesy of our busy schedules.
However, that shouldn't limit you from making a health-conscious choice in whatever little time you have. Eating the right foods, especially those with high fiber and protein, should always be a top priority.
High-fiber and protein snacks are available in many delicious forms: dry fruit bars, chikkis, millet snacks, spreads, papads, and so on. They are easy to include in your diet and fill you up with much-needed calories, nutrients, endorphins, and guilt-free satiation.
We have curated a list of 10 high-fiber and protein snacks for evenings, parties, travel, after-workouts, and other cravings. Let’s see them now, shall we?
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10 Delicious High-fiber and Protein-Rich Snacks For Your Day!
After a hectic day of working, our hands start grabbing snacks like a natural reflex. Even if you are eating three healthy meals per day, it is important to keep a check on the snacks to get the full benefit of the diet.
Here are some wonderful snacks that tick the nutrition box as well as the taste:
Sweet Snacks That Are High-fiber And Protein-Rich
The words sweet and dessert are linked to guilty pleasures because of their high calories and the presence of refined sugar and saturated fats found in most of them. However, you won’t believe how easy it is to replace processed desserts with these healthy and hearty sweets.
Dry Fruit Chikkis
This age-old traditional Indian sweet is made of natural, unprocessed sweeteners like jaggery, palm sugar, etc., peanuts, rajgira, sesame seeds, and other dry fruits. The combination of jaggery and dry fruits makes it rich in protein, vitamins, and minerals. A delicious treat to scare away your dessert cravings.
A small amount of chikki is enough to provide you with energy and help you stay active.
Try out these organic Black Sesame Jaggery Chikki, and Gur Dani Chikki (Peanut Brittle). On average, 100 grams of these chikkis contain 21 grams of protein.
Dry Fruits And Seed Mix
You just need a spoonful of each seed to fuel your body with these amazing nutrients. Make sure to consume an organic variety of seeds. Try out these Flax Seeds - Alsi, Sesame Seeds, and Sunflower Seeds; organic, unprocessed high in fiber in protein.
This is a versatile snack. You can make them sweet or savory, or consume them plain. Add them to your smoothies, yogurt, salads, bread, etc., and enjoy their benefits of healthy skin, hair, bones, muscle strength, and more.
Laddoos need no introduction. They are one of the most popular sweet snacks of all time. They are delicious and an easy and effective way to fulfill your daily protein and fiber requirements.
Try out these laddoos instead of munching on chocolates and processed sweets. They are organic, healthy sources of carbohydrates, iron, protein, fiber, iron, potassium, manganese, and other vitamins and minerals.
Nutri bars are an ideal snack for your hustling, bustling life. They are different from widely available energy bars, which contain refined sugar, synthetic colours, binders, glucose syrups, and aspartame (artificial sweetener).
The Nutri bars are made of dry fruits like almonds, dates, millets, and oats, as well as natural sweeteners like jaggery, mishri, and dates. A few Nutri bars are Almond Oat & Mishri Nutri bar, Dates Almond & Rajgira Nutri bar, and Palm Jaggery Oats Nutri Bar.
Almonds, dates, rajgira, and oats are rich in protein, antioxidants, and fibers. They are a perfect blend of deliciousness and nutrition. Keep a few of these in your bag, office, and home so you can reach for them whenever you crave something to munch on or are too busy to grab something healthy to eat.
These are some easy-to-grab-and-go snack options that are high in fiber and protein. Let’s see some healthy snack options to light up your parties and gatherings of friends and family.
Party Friendly, High-fiber, and Protein Rich Snacks
The most nerve-racking time for any health-conscious person is to host a party! It’s not easy to find appetizers that please everyone, right? Look no further, as here are three easy-to-serve high-fiber, high-protein snacks for your guest or, let’s just say, for you.
Chatpata Millet Masala Papad
Masala papads are a hit variation of nachos and Doritos. Simply replace the processed nachos with millet papads and top them up with chopped onion and tomato salsa; sprinkle some chat masala and lemon juice; and serve.
These Jowar and Bajra Papad (Fryums), are delicious and can be roasted, air-fried, or microwaved as required. Being made of millet, they come with a good amount of dietary fiber, protein, vitamins, and minerals. They also keep you full for longer hours, preventing you from eating unnecessarily.
The next party snack is Foxtail or Makhana.
Makhana, these soft, fluffy, crunchy, dry fruits are loved by all. Roast the dry makhana and toss in some spices, and you have the perfect snack to go with tea, coffee, juices, and drinks. They are a perfect conversation starter and guilt-free.
Do you know that makhana is a good source of calcium, protein, fiber, magnesium, potassium, and phosphorus? 100 grams of makhana provide 9.7 grams of protein and 14.5 grams of fiber.
If you are feeling lazy and not sure how to make spiced makhana, try out this Spiced Chatpata Makhana. It is made from an organic variety of makhana and is free from artificial flavours and preservatives.
Spiced peanuts are a great protein-rich alternative and can be consumed at any time of the day. All you need is a good-quality peanut, a little oil, salt, and black pepper to make it at home. Roast the peanuts in oil till they start to split and start smelling peanutty, then take them off the flame and add salt and pepper to taste. Let them cool down and serve.
Raw Peanuts Waghya Variety has protein, fibers, healthy fats, and carbs. 100 grams of peanuts have 29 grams of protein. That’s why they are a great after-workout snack and perfect for people on a high-protein diet.
Now, we have covered what you can consume at the party. It’s about time to address the regular requirements of high-fiber, high-protein snacks for breakfasts and evenings, or as you please.
High-Protein, High-fiber Snacks For Your Evenings
Evening hours are the most crucial to eating right. Too heavy a snack can make you skip your dinner, and too light can make you hungrier to eat anything before dinner time, right? We have all been there! It’s important to eat just the right amount and the right type of snack in the evenings.
Let’s see what you can munch upon!
Toasts and Veggies with Spreads
A slice of toast with dry fruit butter is an ideal snack for your evening tea and coffee. Pick any whole grain bread or chapati, spread a spoonful of dry fruit butter of your choice, and enjoy a delicious and fulfilling snack loaded with protein, fiber, and other goodness.
You can also consume them with veggie and fruit strips. An apple, banana, or vegetable like carrot goes really well with these dry fruit butter. Here, try out these to sort out your snacking menu-Cashew butter, Almond Butter, Peanut Butter, Crunchy with Jaggery and Peanut Butter
Millet Poha And Namkeen
Millets are a superfood you must consume at least once a day. If you aren’t a fan of traditional millet recipes, you can try these snacks made of millet, dry fruits, and spices: Nutty Haldi Super Snack, Cranberry & Millet Super Snack.
Toasted Paneer, Tofu or Chickpeas Chat or Bhel
Another high-fiber, high-protein snack is toasted paneer (cottage cheese), tofu, or boiled chickpeas. Add some finely chopped veggies, lemon juice, salt, and chat masala to make delicious bhel or chat.
This is perfect for an early evening snack or for those who exercise in the evening and need a high-protein snack. Double up the portion size, and you can easily enjoy this as your dinner.
See, it wasn’t that difficult to curate a menu of high fiber high protein snacks, was it?
Why consume high protein and fiber food in a diet?
Protein and fiber-rich foods form the basis of a healthy body. A diet balanced in protein, fiber, carbs, and fat helps in building and repairing tissues, hormone secretions, providing energy, improving digestive health, immunity, and weight management.
How much protein does a 70 kg person need?
The daily protein requirement varies from person to person. A sportsperson weighing 70 kg requires 98-140g of protein in a day. Whereas an average build person requires about 56 grams of protein daily for optimal muscle mass growth and repair.
The recommended dietary intake for an average adult is 0.8 grams per kilogram of body weight. (source WebMD)
Can I have 100g of protein at once?
No, it’s not advised to consume a high amount of protein at once. A balanced meal is essential for proper digestion and absorption of nutrients. Consuming 100 grams of protein at once will put extra stress on the body and can lead to poor digestion and absorption of protein.
Can I eat protein at night?
Consuming protein at night is a perfect way of gaining muscle mass, given that you have a good metabolism and are following an exercise regime.
There, you have a snack for every reason and occasion of your day. Now, you know there are plenty of high-fiber, high-protein snack options that are unprocessed, organic, delicious, and fun to eat too.
All you need is a little effort and discipline to make a conscious decision while selecting what you eat. Consuming high-fiber, high-protein snacks will keep you full for longer hours and reduce junk food cravings. It will help you fight several health issues like obesity, diabetes, fatty liver, acne, hormonal imbalance, hair fall, and so on.
Remember to get the best nutrients, you must consume the best ingredients. Check Two Brothers Organic Farms: unprocessed, organic, high-quality, certified Snacks and Breakfast products, and buy them before they are gone!
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