The Best High Protein Snacks: Our Top 10 High in Protein Snacks at Coles and Woolworths
Protein is one of the three key micronutrients and high protein snacks are an essential part of any healthy diet. Protein helps to keep you full and satiated, keep your blood sugar levels stable and can also serve as an energy booster. However with so many options out there, which protein snacks should you be buying? In this guide, we’ll tell you about our favourite high protein snacks at Coles and Woolworths.
Before we share our pick on the top 10 high in protein snacks, we have a few questions that we would like to answer first…
How much protein should kids aim for per day?
Depending on the age and gender of the child, the amount of protein required daily will change.
As a general guide kids aged 4-8 years require 20 g/day.
- 9-13 years require 40 g/day
- 14-18 years require 65 g/day
- 9-13 years require 35 g/day
- 14-18 years require 45 g/day.
Aim to offer any of the below protein rich foods with your kids main meals and snacks. Using a palm size portion for main meals is a good guide.
Kid friendly protein rich foods:
- Lean meats
- Low-mercury fish
- Beans and lentils
- Tofu and tempeh
- Milk or soy beverage
- Yoghurt, cheese and cottage cheese
- Peanuts, almond butter, nuts and seeds
Vegetables and fruit do contain small amounts of protein but not enough to meet daily requirements on their own.
How much protein should adults aim for per day?
The amount of protein required daily for adults can depend on a few factors including but not limited to the stage of life they are in, total weight and energy output.
As a general guide approximately 0.8g of protein per kilo of body weight minimum is required per day to maintain health. For example if you weigh 70kg you times 0.8g by 70, giving you a total of 56g of protein per day. Slightly more protein is required for pregnancy, the elderly and athletes.
Other factors that might increase protein demand include:
- Growth periods and breastfeeding
- Illness –diabetes, cancer, infection
- Injury and wound healing
Adults should aim to get 20 – 25 grams of protein from main meals (approximately a palm sized portion) and 5 – 15 grams of protein from snacks.
Here’s a quick guide on Instagram by Margo White:
To reach approximately 56g of protein per day you would need to eat:
- 100g of cooked chicken breast
- 100g of cooked salmon
- 2 cooked eggs
- 30g of almonds
What are some foods that are high in protein?
Here is a list of some healthy high protein foods:
- Eggs and poultry
- Red meat
- Fish, fresh and canned
- Nuts, seeds and nut spreads
- Beans and legumes
- Tofu and tempeh
- Cottage cheese
- Wholegrains like brown and black rice, quinoa, barley
- Collagen protein
What are some high protein low carb snacks?
- KOOEE! Organic Beef Jerky – is a great high protein, low carb snack. Enjoy it on its own or pair with some nuts for a nutritious snack.
- Cottage cheese – is an excellent low-carb high-protein snack. It contains a good amount of protein and healthy fats, as well as calcium. Enjoy it plain or with some fresh berries for added sweetness.
- Hard boiled eggs – are an incredibly easy and nutritious snack. They’re full of protein and healthy fats.
- Smoked salmon – is an excellent source of protein and healthy fats. Enjoy your salmon with some lemon juice or try making a smoked salmon wrap with lettuce for a delicious snack.
- Edamame – is a type of soybean that’s rich in protein and fibre. Steam the edamame pods and sprinkle with sea salt for a tasty snack.
Are there any healthy protein snacks?
Yes, there are many healthy protein snacks available. Some of the most popular include jerky, Greek yoghurt, nuts and seeds, hard boiled eggs, edamame, roasted chickpeas, tuna, salmon, nut butter, hummus and cottage cheese. These snacks are all packed with protein and other essential nutrients, making them a great choice for a healthy snack!
What are some good choices for a high protein breakfast?
Eggs are a wonderful high protein breakfast, you can enjoy 2-3 per serve, giving you a total of 12g to 18g of protein. The great thing about eggs is that you can cook them in many different ways. Enjoy your eggs with a side of vegetables such as asparagus, sweet potato and avocado or keep it simple and enjoy it with avocado on sourdough toast.
If you’re not a fan of eggs, tofu scramble is another great high protein breakfast. See the recipe below!
Tofu Scramble recipe:
- 1 teaspoon extra virgin olive oil
- 1/2 yellow capsicum finely chopped into cubes
- 1 stick of spring onion finely chopped
- 300g silken Tofu
- 1 tablespoon nutritional yeast
- 1 teaspoon tamari sauce
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Sea Salt and pepper to taste
- Heat the oil in a pan over medium heat. Cook the capsicum and onion until
- fork tender, about five minutes.
- Crumble the tofu into the pan and then add the nutritional yeast, garlic powder, paprika, salt and pepper to taste. Use the spatula to stir together.
- Cook until the edges are firm and liquid is gone, about 15 minutes.
- Divide into bowls and enjoy as is or with a side of sourdough toast.
If you’re going to have something like oats or a yoghurt bowl, it is best to mix in some protein powder as these foods won’t help you get to your daily protein goal.The added protein will also help to keep your energy levels up and your blood sugar levels stable.
What are some high protein snack ideas?
Here are four protein rich snack ideas:
- Tuna and avocado on crackers: Spread some tuna and avocado on whole grain crackers for a high protein snack.
- Protein smoothie: Blend together your favourite protein powder with banana, yoghurt, milk and hemp seeds for a nutritious and energising smoothie.
- Cheese and veggie sticks: Cut up some cheese and veggies into sticks for a quick and easy high protein snack. Enjoy with some hummus for extra protein.
- Turkey roll-ups: Spread some cream cheese onto a slice of turkey and wrap it up for a tasty high protein snack. Add in some lettuce and tomatoes for extra crunch.
What are some high protein snacks recipes?
- Baked egg cups – Crack some eggs into a greased muffin tin and top with some sliced Kooee! Beef sticks and grated cheese. Bake in the oven for a quick and easy high protein snack.
- Protein pancakes
- 1 banana
- 2 eggs
- 1.5 cups flour
- 2 scoops vanilla protein powder
- 1.5 cups milk of choice
Blend or mix all ingredients together until the batter is smooth.
- Heat a large non-stick frying pan over medium heat.
- Grease the pan with butter.
- Spoon 1/4 cup of the pancake mixture onto the pan, cook 2 pancakes for 2 minutes or until bubbles appear on the surface.
- Flip the pancake and cook for a further 1-2 minutes or until cooked through.
- Transfer to a plate.
- Repeat with remaining mixture, greasing pan with butter between batches.
- Serve with peanut butter, fresh berries and a dollop of Greek yogurt
Are there any high protein cheap foods?
Yes, there are many high protein foods that won’t break the bank. Some of the most budget friendly options include eggs, canned tuna, beans, lentils, peanut butter, cottage cheese, nuts and seeds. These foods are all packed with protein and other essential nutrients, making them a great choice for those on a tight budget.
What are the Top 10 High in Protein Snacks at Coles and Woolworths?
1. KOOEE! Organic Sea Salt Beef Jerky 30g
KOOEE! Snacks Organic Beef Jerky – Classic Sea Salt Flavour. Chewy and delicious plus rich in protein. Contains 14.8g of protein per serve.
2. KOOEE! Snack Sticks Organic Beef Sea Salt 25g
KOOEE! Organic Beef Sticks – The perfect grab and go snack that contains 6.4g protein per stick.
3. Carman’s Protein Rich Porridge Sachets Almond, Vanilla 6 Pack
Carman’s Protein Rich Porridge – Each sachet contains 10.2g of protein and less then one teaspoon of sugar.
4. Googys Blueberry Protein Bar 55g
Googys Apple Cinnamon Protein Bar – Made with eggs, nuts, dates and berries. These bars are delicious and contain 12g of protein.
5. Yopro High Protein Strawberry Greek Yoghurt 160g
Yopro High Protein Yoghurt – Smooth and creamy and contains 15.4g of protein per serve.
6. Hapi Dry Roasted Edamame 100g
Hapi Dry Roasted Edamame – Contains only soybeans and salt. 9.1g of protein per serve.
7. Carman’s Salted Caramel Nut Butter Gourmet Protein Bars 5 Pack
Carman’s Salted Caramel Protein Bars – 10.4g of protein per bar and lower sugar than many of the other protein bars. These bars are also gluten free and full of nuts.
8. Bulla Dairy Low Fat Plain Cottage Cheese 200g
Bulla Dairy Low Fat Plain Cottage Cheese – Rich in calcium and protein. Serve with carrot and cucumber sticks for a high protein snack.
9. Coles Almond Kernels 150g
Coles Almond Kernels – 7.2g of protein per 30g serving size. Rich in protein and fibre.
10. Mayver’s Natural Peanut Butter High Protein 375g
Mayver’s Natural Peanut Butter High Protein – Enjoy a spoonful on its own or serve with chopped up apple. 6.4g of protein per tablespoon.
We hope this list has helped you find the best High in Protein Snacks at Coles and Woolworths. If you have any questions or suggestions, please leave them in the comments below!
If you enjoyed reading this blog, we’ve got more to choose from below:
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- The Best Natural Snacks at Coles And Woolworths
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|HIGH PROTEIN SNACKS||PROTEIN (Per Serve)||COLES||WOOLWORTHS||RRP|
|KOOEE! Organic Sea Salt Beef Jerky 30g||14.8g||✔||✔||$5.95|
|KOOEE! Snack Sticks Organic Beef Sea Salt 25g||6.9g||✔||✔||$3.00|
|Carman's Protein Rich Porridge Sachets Almond, Vanilla 6 Pack||10.2g||✔||✔||$6.50|
|Googys Blueberry Protein Bar 55g||12g||✔||✔||$3.50|
|Yopro High Protein Strawberry Greek Yoghurt 160g||15.4g||✔||✔||$2.50|
|Hapi Dry Roasted Edamame 100g||9.1g||✔||✔||$2.75|
|Carman's Salted Caramel Nut Butter Gourmet Protein Bars 5 Pack||10.4g||✔||✔||$6.90|
|Bulla Dairy Low Fat Plain Cottage Cheese 200g||12.4g||✔||✔||$3.50|
|Coles Almond Kernels 150g||7.2g||✔||❌||$3.15|
|Mayver's Natural Peanut Butter High Protein 375g||6.4g||✔||✔||$6.50|
About The Author:
Margo White is a Clinical Nutritionist who holds a Bachelor of Health Science in Nutrition and Dietetic Medicine. Margo uses food as medicine to gently nourish, strengthen and support health. She believes that life is about balance, and shouldn’t be restrictive. Margo advocates for an 80/20 way of eating; 80% whole foods and 20% soul foods – soul foods to nourish your soul and bring you great joy. When she’s not seeing clients in the clinic she is either in the kitchen developing recipes or creating content and blog writing for various aligned food companies.