View Full Version : Inexpensive protein snacks
We eat waaay too much carbohydrate snacks in our house. I'm overweight and I see my 11 yo daughter will have the same genes as I do (I'm not nagging her or anything, just trying to set a good, healthy example). DS is 14 and athletic. DH isn't overweight, but needs to eat healthier.
SO! any ideas for inexpensive, low-fat, high-protein snacks to have around the house? Especially something the kiddos will eat (they are ravenous after school).
I can't afford the $1.00 a bar protein bars. I've made the home-made luna bars which I like, but frankly, they don't appeal the kids. I get the lower-fat string cheese from Aldi's, which is good.
I do keep fruit out.
I know I just need to stop buying cookies, crackers, etc. They (the kids) go through cereal like crazy.
TIA,
Becky
Hi, Becky,
I checked in here hoping to find ideas! Mine are pretty mundane.
I try to have nuts (raw almonds, mostly, and yes they are expensive) available; fresh vegetables and fruit (no protein but at least there is fibre with the carbohydrate), a little cheese (but you have to have an awareness of the fat content as well as the protein if you are eating other carbs). Nut butter on an apple works for late afternoon for me. Also a little tuna salad on a romaine leaf, or just on a plate. You don't need the volume if you eat protein and fat, but when you switch from simple carb snacks to others you might feel like you need to eat more. For me, that's the time to whip out the carrots and other raw vegetables. In my experience that only lasted a few days. Once my body figured out that yes, a smaller snack with fat and protein was going to work, then I didn't feel like I needed to eat MORE.
I hope someone will have the perfect high protein snack recommendation!
Roasted chickpeas can be inexpensive, particularly if you buy the chickpeas dried by the pound. Most other animal proteins I eat wouldn't qualify as "inexpensive" when eaten by themselves, but perhaps you stretch a little protein with other things, I'm thinking like on a pizza? Can you drain regular yogurt to make a thicker "Greek style" yogurt that you then add fruit or homemade jam to? Because you've drained away some of the water, the solids that are left have more protein. There's always peanut butter (and almond butter as mentioned).
Sometimes I make "main dish" muffins by adding chopped ham and cheese to a (savory) muffin batter. Then there's quiche. You can make them crustless in muffin tins for after school snacks. Hard boiled eggs ? How about adding some cooked whole grain, like barley or wheat berries to some seasoned ground beef for taco filling? Or serving tortillas with rice and beans to roll up?
Natural peanut butter, milk, yogurt, hard-boiled eggs, oatmeal/raisin/nut bar, homemade protein bars. I'm betting your son wouldn't mind mixing protein powder into his milk or water, especially if you got shaker cups or an immersion blender, both of which are often found at thrift stores. Boys that age are all about the muscles.
Quite honestly, I don't think the issue you need to be most concerned about is the kind of snacks but rather the habit of snacking. We are a snack crazy culture. Adults really don't need to snack; not even to "keep up the metabolism", but that's a different thread. I know kids are ravenous when they get home from school so I'm not suggesting that they eliminate snacks altogether at this stage. Part of that hunger I would suspect is that they don't stay hydrated enough. Are they allowed in-school water bottles?
Encourage your kids to have something to drink before eating.
Snacks the kids might like: the traditional "ants on a log" (celery stuffed with peanut butter, and garnished with raisins)--or the mediterranean version: stuff celery with hummus instead. Hummus is GREAT snack--you can use it as a dip for fruits and veggies like baby carrot, or just dip small baked wheat thins in it.
Modified deviled egg with less mayo and more mustard.
How about some kind of burritos, cut up into thirds with salsa on the side.
My daughter is also ravenous after school - partly because they only get 20 minutes to eat lunch, plus her lunch time is early in the day.
If I give her a light snack, she will want to keep snacking. I've gone to making the after-school snack a meal for her. Dinner leftovers, a small omelette with some veggies on the side, soup with a sandwich, etc. This is working much better for us.
We've actually moved our dinnertime up to 4:15 p.m. that works for us since either I pick the kids up from school at 3 or if they ride the bus they are home by 4 and my husband's studio is just 12 steps from our back door. If they eat at 4:15 they are good till about 7 when they'll want an evening snack. We have way too many carbs too. I need to overhaul our whole diet.
earthshepherd
2-5-11, 11:38am
My son likes celery and apple slices with a thin spread of peanut butter on them.
and catherine, ours are called ants on a log and apple smiles!
AmeliaJane
2-5-11, 12:44pm
All the bean dips--hummus, of course, but also you can do versions with white and black beans to serve with veggies or baked tortilla or pita chips (which do have refined carbs, but if eaten with protein, might satisfying in smaller portions). Also, I once had a "light cooking" cookbooks that suggested running cottage cheese through the blender as the basis of light dips and spreads. It was surprisingly creamy and worked well, esp if you don't want to buy Greek yogurt or drain plain yogurt. Edamame? Hard boiled eggs? Chinese dumplings? (they come in big bags at Costco--again some carbs, but enough protein that hopefully they would be more filling) Baked white or sweet potatoes? One I liked (which is granted high in salt) is a piece of deli meat spread with a little light cream cheese, rolled up around a mini pickle.
great ideas - thanks for replying so quickly!
Kids are on their own from 3:00 to 5:30 or so, so hard to control the snacks. I think if I could help them learn to make some of the bars mentioned above, they would be more willing to eat them.
thanks again - keep them coming!
I think we'll sit down and talk about smart snacking and make a list to keep on the fridge.
This is our master snack list for anyone who cares to utilize it. Don't overlook the filling power of fiber when considering snacks. An apple can be very filling, for instance.
=================================
Fruit plate, fruit salad, or a piece of fruit
Vegetable sticks and hummus or salad dressing.* Carrots, celery, bell peppers, broccoli, cauliflower, summer squash, kohlrabi, green beans, snap peas, jicama.* Look for salad dressings without MSG and HFCS. Homemade ranch dip is easy: plain yogurt, onion and garlic powders, dried chives and parsley, a little paprika.
Ants on a Log: "logs" can be any vegetable such as celery, bell pepper, carrot, zucchini, or cucumber, cut into sticks. "Bark" is spreadable: try hummus or other bean spread, cream cheese, peanut or other nut butter, tahini, cottage cheese, or yogurt cheese. The "ants" can be the traditional raisins, or try dried blueberries, sunflower seeds, sliced almonds, sesame seeds, or peanut halves.
Edamame - green, podded soybeans - available frozen.*
Mini-Salad: mix leftover beans, grains, and vegetables from the fridge. Top with olive oil, vinegar if desired, and salt/pepper.
Popcorn, air-popped.
Unsweetened yogurt & homemade granola
A handful of nuts or seeds, preferably raw or dry-roasted.
Trail mix, from basic (GORP - good ol' raisins and peanuts) to exotic (mixed nuts with dried cherries, coconut flakes, and dark chocolate chips)
Granola bar - homemade or purchased, but check sugar content.* Crunchy ones generally have less sugar.
Homemade quick bread, muffins, or scones.* Cut the sugar in half when baking.* Freeze extras for quick snacks.
Roasted Chickpeas: Roast cooked or canned chickpeas, mixed with 1-3 tsp olive oil and a little salt, at 425F for about 20-30 minutes. Observe closely to avoid burning.
Whole grain crackers and nut butter or cheese
A half sandwich on whole grain bread
A veggie wrap: whole grain tortilla, hummus or nut butter, and shredded veggies.* Add raisins if desired.* Roll and cut into pieces to share.* Or fill a mini-pita with the same.
Smoothies: Whirl fresh or frozen fruit with enough yogurt, milk, or water to blend. Leftover, cooked oatmeal will give dairy-free smoothies a creamy texture. Including a banana generally makes a sweeter smoothie.
Popsicles: While you're making smoothies, blend some extra and freeze it in popsicle molds.
Mini-frittata: pour mixed ingredients into oiled muffin tin and bake (see frittata recipe).* Can be frozen.
Quesadilla with cheese and black beans.* Cook in unoiled pan.*
Hard-boiled Eggs: Young kids may need help with peeling them, but they will love to use an egg slicer.
Homemade Muffins, Healthy Cookies, Granola Bars: bake and freeze for quick snacks. If you're adapting a recipe to make it healthier, try cutting the butter or oil and the sugar in half.
Snack Pizza (can use prepared dough to make this a quicker project): bake crust, spread with hummus or other spread, and top with cut-up vegetables.
Yogurt and Granola: use unsweetened plain yogurt; add a small spoon of healthy jam or some pureed berries for flavoring if desired, or top with fresh, cut fruit.
Pudding - homemade, cut the sugar.
I think some egg/breakfast burritos would work if you had time to prepare ahead and freeze.
You could decide whether to use small flour tortillas or larger, one or two eggs, cook some onions and minced jalapeno with the scrambled eggs before rolling up. YOu can add a couple spoonfuls of salsa, you could make them into smaller, less generous portions. Wrap in wax paper, two at a time if you want them to eat two. Wax paper means they can be microwaved right out of the freezer. I don't like plastic wrap in the microwave but if you don't mind, that would work.
The advance prep is kind of a pain but this is relatively low fat and can be low carb, especially if you buy the low carb whole wheat flour tortillas.
Doesn't seem like these would be too expensive except regarding your time since it isn't as easy as package food. But hey, isn't that what they recommend we try to get away from. Just a thought.
Gardenarian
2-7-11, 6:24pm
Great list Rosemary! Thanks!
I like deviled eggs and poppers made without breading (I think you could make these ahead of time or even freeze them). Also deli-style roll-ups like turkey and cheese with pickle or olives. I make the poppers by filling jalapeno halves with seasoned cream cheese and pre-cooked crumbled bacon, then baking them for 20 minutes or so. Hot Dog coins (Hebrew National) with dipping sauce, ricotta cheese with fruit, or cottage cheese with tomatoes, homemade soup or chili--all would be good after-school fare.
And, from the "Eat your vegetables!" file, cauliflower crust pizza:
http://seattlelocalfood.com/2010/09/07/cauliflower-crust-pizza-local-gluten-free-recipe-revisit/
I'm not a proponent of snacking on principal, or on several meals a day (no need to encourage excess insulin production), but I find that when I'm eating on point, I'm not inclined to snack anyway. Kids are rightfully hungry after a long school day, and that's something else altogether.
When I was in classes and working out intensely too, I used to spend Sundays doing make-ahead lunches and snacks for myself. Turkey chili was high-protein, high-fiber, and low-fat (when homemade) and could be frozen in small servings to nuke.
But my personal favorite was to buy the on-sale chicken or parts, skin 'em, and cook it up into a big pile of shredded chicken. I would toss this with some salsa to make burrito filling, and freeze it either in 1/2 cup servings (to heat up and roll in a whole wheat tortilla) or as slender whole burritos.
On the fly, a peanut butter sandwich on whole wheat, a glass of lowfat milk, and a banana was hard to beat.
winterberry
2-25-11, 1:26am
Rosemary, I've printed out your list and it will go on my fridge. Thanks.
beckyliz, maybe the problem isn't carbs so much as refined carbs? I think the thing is to strike a balance. I do find that a little fat goes a long way toward fending off craving. But watch the peanut butter and cheese! There are 100 calories in a tablespoon of natural peanut butter. So when I put it on apple quarters, I try to put a teaspoon, not a tablespoon.
The other day I did this: took a block of extra firm tofu, sliced it in half horizontally, pressed it, and patted it dry -- cut it into small pieces (about 1/2x1/2x3/4 inches) -- combined 2 tbsp soy sauce and 1 tbsp sesame oil, tossed the tofu in it and let it marinate for about 10 or 15 minutes -- then sauteed it at medium high heat in 1 tbsp canola oil in a large frying pan until it was lightly browned. I used an iron frying pan. The recipe (from Vegetarian Classics by Jeanne Lemlin) suggested a nonstick frying pan and making sure the oil is very hot before adding the tofu. They tasted just like french fries!
We eat waaay too much carbohydrate snacks in our house. I'm overweight and I see my 11 yo daughter will have the same genes as I do (I'm not nagging her or anything, just trying to set a good, healthy example). DS is 14 and athletic. DH isn't overweight, but needs to eat healthier.
SO! any ideas for inexpensive, low-fat, high-protein snacks to have around the house? Especially something the kiddos will eat (they are ravenous after school).
I can't afford the $1.00 a bar protein bars. I've made the home-made luna bars which I like, but frankly, they don't appeal the kids. I get the lower-fat string cheese from Aldi's, which is good.
I do keep fruit out.
I know I just need to stop buying cookies, crackers, etc. They (the kids) go through cereal like crazy.
TIA,
Becky
It sounds weird but my step kids ate those little bitty Michelena frozen dinners for an after school snack.
As far as protein goes, I snack on hard boiled eggs (I boil and peel a bunch at once) and devilled eggs. Peanut butter, almond butter, mixed nuts, cheese (bulk you slice yourself is cheaper), cottage cheese, yogurt.
Winterberry, I do something similar with tofu, except that I omit the oil and bake it at 375-400 for about 20-40 minutes instead. This is how I prepare it for stir-fries, but my daughter will gladly eat it without further adornment.
wallydraigle
2-25-11, 1:13pm
Greek yogurt is expensive everywhere I've looked except WinCo. Do you live near a WinCo? I can get the 32 oz tubs for only a little more than I used to find regular yogurt. It tastes so much better, and it's very good for you. I like it plain, with a little salt, with some fruit, or a little honey. I've taken to using it in place of sour cream, too, for quesadillas and whatnot. I've heard it's also a good substitute for mayo. Speaking of WinCo, even if you don't have one near you, if you do have a grocery store with a good bulk foods section, there are all kinds of high-fiber snack foods there.
I need to snack regularly. I don't know if I'm unusual, or what, but if I don't eat every 2-3 hours, I get lethargic and cranky. And then when I do eat, I go into food coma for the next hour. I'm hungry all.the.time. I'm very active now, which probably has something to do with it, but I've always been this way, even during periods where I wasn't as active. I find I have much more energy if I eat small snacks all day long. This works out perfectly because I seem to be feeding babies all day long, and I don't have much time to sit down and eat meals myself, except for supper when my husband is home. I munch a little bit while I'm preparing meals, and I eat whatever the kids don't. That sounds terrible, but it's actually a good thing; I feed them only nutritious foods, (mostly) unprocessed foods. Grazing all day prevents me from overeating like I'm prone to when I sit down at the dinner table hungry.
Isn't Greek yogurt just thicker than regular yogurt? You can simply drain the whey from normal yogurt for much less cost.
Read: http://motherjones.com/blue-marble/2010/06/greek-yogurt-better-regular
I was interested in this thread to. My boys are hungry often (go figure!), but the problem we were running into last year and I am going to guess it will happen again this year is that they started dropping weight and they don't need to do that. They were eating three balanced meals a day and a snack after school. Once summer hit I needed to up it to a light morning snack, afternoon snack and then something light before bed. They didn't always want something, but most often they did. They still lost weight over the summer, but it thankfully slowed down.
I found this recipe, I guess it's similar to the fritata but I thought perhaps it could be frozen after baking for individual portions.
and then some yummy sounding vegan recipes here for snacks
http://glutenfreegoddess.blogspot.com/p/vegan-veg-index.html
http://blogs.babble.com/family-kitchen/2011/03/07/baked-omelets-a-great-family-friendly-breakfast-idea/#more-32729
wallydraigle
3-8-11, 11:20pm
Isn't Greek yogurt just thicker than regular yogurt? You can simply drain the whey from normal yogurt for much less cost.
Read: http://motherjones.com/blue-marble/2010/06/greek-yogurt-better-regular
We buy it at WinCo, where it's insanely cheap. It's still more expensive than regular yogurt, but not by much. I've strained regular yogurt before to get it to the same consistency, and I end up with about half as much, thus more than negating the money savings in buying regular instead of Greek. I have never seen it so cheap anywhere else, though.
It also takes a long time to get it to a thick enough consistency. I don't have enough fridge space to set a colander and bowl in there for a day at a time.
I did make my own yogurt in the crock pot once. It was good, but extremely runny. I think I might save up for a yogurt maker, though. At the rate we go through it, it would pay for itself in a couple of weeks. :)
screamingflea
6-28-11, 2:14am
I thought this thread was worth a bump. It's a perpetual dilemma, after all.
I did some digging for it because I need the help with my diet during work hours. I'm hypoglycemic, so I must have some protein every couple hours. But my job involves a lot of driving around town to meet clients where they are. So I need snacks that are portable, non-messy finger food. I've done the whole sandwich/yogurt/hard egg/trail mix to death, and I never want to see any of them again. But I'm stuck for other ideas. This thread has been helpful.
Anyone else want to keep the conversation going?
Beef jerky is a good snack. Low calories and protein.
screamingflea
6-28-11, 12:30pm
Yes! I went with Slim Jims for a while but they're basically grease syringes. I've also seen cylindrical "beef bites" at the store that look a lot healthier. Gotta try those.
I got through college on mozzarella sticks, almonds, and homemade granola with lots of seeds....
screamingflea
7-3-11, 4:21pm
A big challenge for me is packing bitty protein snacks for work. When I have the the luxury of some time to eat sitting down, I'll pack bowls of soup or stew and freeze them overnight. Then I throw the brick into my bag in the morning, and it's thawed by lunch time.
Bumping this up as we have just instituted a "no desserts/treats on school nights" rule in our house and I would love more ideas about healthy, protein based snacks (as I am still trying to do the low carb thing and also dont' want my kids getting into the habit of carb-heavy snacks, even if they are otherwise healthy.
lhamo
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