10 High-Protein Snacks Every Bride Needs to Know About
Savannah Peters
December 8, 2024
Introduction
Planning a wedding is one of the most exciting (and let’s be honest, chaotic) times of your life. Between cake tastings, dress fittings, and seating charts, finding time to prioritize your health and fitness can feel like another thing on your endless to-do list. But here's the truth: fueling your body with the right nutrition doesn't have to be complicated or time-consuming.
That’s where high-protein snacks come in. These little powerhouses not only keep you full and energized during those marathon wedding planning sessions but also help support your fitness goals, whether you’re toning up, building muscle, or just looking to feel your absolute best. Protein is your secret weapon for managing hunger, boosting metabolism, and making sure all your hard work in the gym pays off.
In this guide, I’m sharing 10 delicious, easy-to-make high-protein snacks every bride-to-be needs in her life. Whether you're running between appointments or need a quick bite before hitting the gym, these snacks are here to fuel your journey to the aisle. Bonus: they taste so good, you might forget they’re healthy! Let’s dive in.
Protein Energy Bites
Ingredients:
1 cup rolled oats
½ cup natural almond butter or peanut butter
2 scoops chocolate or vanilla protein powder
2 tbsp honey or maple syrup
2 tbsp chia seeds or ground flaxseeds
1-2 tbsp unsweetened almond milk (as needed)
2 tbsp dark chocolate chips (optional)
Instructions:
In a mixing bowl, combine the oats, protein powder, chia seeds, and dark chocolate chips (if using).
Add almond butter and honey/maple syrup, mixing until well incorporated.
Gradually add almond milk (if needed) to create a sticky, moldable mixture.
Roll the mixture into bite-sized balls and place them on a parchment-lined plate.
Refrigerate for 30 minutes to firm up.
Store in an airtight container in the fridge for up to a week.
Macros (per bite, assuming 12 bites):
Calories: 120
Protein: 8g
Carbs: 10g
Fats: 6g
Protein-Packed Sweet Potato Nachos
Ingredients:
1 medium sweet potato, thinly sliced
4 oz lean ground turkey or chicken
¼ cup black beans
2 tbsp shredded low-fat cheddar cheese
2 tbsp Greek yogurt (as a sour cream alternative)
1 tbsp salsa or pico de gallo
1 tbsp chopped fresh cilantro (optional)
Instructions:
Preheat the oven to 400°F and line a baking sheet with parchment paper.
Arrange the sweet potato slices on the baking sheet and bake for 15-20 minutes until crispy.
While the sweet potatoes bake, cook the ground turkey or chicken in a skillet until browned. Season with salt, pepper, and any preferred spices (e.g., cumin, paprika, garlic powder).
Arrange the baked sweet potato slices on a plate and top with the ground turkey or chicken, black beans, shredded cheese, salsa, and Greek yogurt.
Sprinkle with fresh cilantro if desired and serve immediately.
Macros (per serving):
Calories: 290
Protein: 28g
Carbs: 32g
Fats: 7g
Grilled Chicken and Avocado Lettuce Cups
Ingredients:
6 oz grilled chicken breast, shredded
½ avocado, diced
1 tsp lime juice
4 large butter lettuce leaves
Instructions:
In a bowl, mix the grilled chicken, avocado, and lime juice.
Spoon the mixture into the lettuce leaves and fold like a taco.
Serve immediately.
Macros (per serving):
Calories: 220
Protein: 28g
Carbs: 4g
Fats: 9g
Egg White and Spinach Muffins
Ingredients (makes 6 muffins):
2 cups egg whites
1 cup fresh spinach, chopped
½ cup diced bell peppers
¼ cup feta cheese
Instructions:
Preheat oven to 350°F and grease a muffin tin.
In a mixing bowl, combine egg whites, spinach, bell peppers, and feta cheese.
Pour the mixture evenly into the muffin tin and bake for 15-20 minutes, or until set.
Let cool and store in the fridge for up to 5 days.
Macros (per muffin):
Calories: 50
Protein: 7g
Carbs: 1g
Fats: 1g
Courgette Fries with Yogurt Dip
Ingredients:
Courgette (Zucchini): 0.55 lb, sliced into preferred thickness
Parmesan Cheese: 0.88 oz, grated
Nutritional Yeast: 0.18 oz (optional for added flavor)
Eggs: 1 medium, whisked
Greek Yogurt: 2.82 oz, for dipping
Instructions:
Prepare the Courgette: Slice the courgette according to your preference (thin slices work best for a crisp texture).
Egg Coating: On a plate, whisk the egg, then dip each courgette slice into the egg mixture, ensuring even coverage.
Parmesan Coating: Mix the grated parmesan and nutritional yeast on a separate plate. Dredge the egg-coated courgette slices in the mixture, pressing lightly to adhere the coating.
Cooking Options:
Air Fryer: Place the coated courgette slices in an air fryer basket. Cook at 180°F for 8-12 minutes, checking to ensure they don’t burn.
Oven: Arrange slices on a parchment-lined baking sheet. Bake at 180°F for 12-15 minutes, flipping halfway through. Keep an eye on them to avoid overcooking.
Serve with Greek Yogurt: Once golden and crispy, serve the courgette bites with Greek yogurt on the side for dipping.
Macros (Per Serving)
Calories: 287
Protein: 30g
Carbs: 8g
Fat: 15g
Coconut Strawberry Protein Smoothie
Ingredients:
1 cup frozen strawberries
1 cup coconut milk
2 scoops protein powder (can use plant-based protein powder or preferred choice)
2 tsp honey
2 tsp vanilla extract
2 tsp desiccated coconut
Instructions:
Place all the ingredients into a high-speed blender.
Blend until smooth and creamy.
Serve immediately in your favorite glass and enjoy!
Nutritional Information (Per Serving):
Calories: 200
Protein: 25g
Carbs: 16g
Fat: 4g
Fiber: 2g
Golden Crisp High-Protein Quinoa Nuggets
Ingredients:
1 lb chicken breasts, cut into bite-sized chunks
1 cup cooked quinoa
1 medium egg, whisked
1/4 cup grated Parmesan cheese
1 tbsp dried herbs of choice (e.g., thyme, oregano)
Instructions:
Prepare Quinoa Base:
Preheat the oven to 350°F (180°C).
Spread the cooked quinoa evenly on a baking tray lined with baking paper.
Bake for 20-25 minutes, stirring occasionally to ensure it crisps evenly. Set aside to cool.
Increase Oven Heat:
Turn up the oven temperature to 390°F (200°C).
Coat the Nuggets:
In a bowl, whisk the egg and mix in the Parmesan cheese and dried herbs.
Dip each chicken chunk into the egg mixture, ensuring it’s well-coated.
Roll the coated chicken pieces in the crispy quinoa until evenly covered.
Bake the Nuggets:
Place the coated nuggets on a baking tray lined with parchment paper.
Bake for 15-20 minutes, or until the chicken is fully cooked and golden brown.
Cool and Store:
Let the nuggets cool slightly before serving.
Store leftovers in an airtight container in the fridge for up to 3 days.
Macros (Per Serving):
Calories: 226
Protein: 33g
Carbs: 10g
Fats: 6g
These crispy quinoa nuggets are perfect for meal prep, snacks on the go, or as a healthy workday pick-me-up! Enjoy them with a low-fat Greek yogurt dip or a side of veggies for a balanced snack.
Honey Granola Yogurt Snack
Ingredients:
7 oz (200g) low-fat Greek yogurt
1.5 oz (40g) granola (we suggest Fuel Granola)
0.5 oz (15g) honey
1 dash cinnamon
Instructions:
In a bowl, mix the Greek yogurt and honey until smooth.
Sprinkle in the cinnamon and stir to combine.
Gently mix in the granola or layer it on top for added texture.
Optional: Add fresh berries or sliced bananas for extra sweetness and fiber.
Serve immediately and enjoy!
Nutrition Information (per serving):
Calories: 305
Protein: 27g
Carbs: 38g
Fat: 5g
Chocolate Peanut Butter Smoothie
Ingredients
Frozen Bananas: 2, peeled and cut into chunks
Chocolate Protein Powder: 2 scoops (approximately 50 grams)
Natural Peanut Butter: 1 tablespoon, plus extra for topping
Unsweetened Almond Milk: 1 cup (or oat milk)
Cocoa Powder: 1 teaspoon
Ice: Optional, for added thickness and chill
Lily's Peanut Butter Cup: 1, chopped (optional, for garnish)
Instructions
Blend Ingredients: In a high-powered blender, combine the frozen banana chunks, chocolate protein powder, peanut butter, cocoa powder, and almond milk. Blend until the mixture is smooth and creamy.
Adjust Consistency: Taste the smoothie. If you prefer a thicker or colder consistency, add a handful of ice and blend again until smooth.
Serve: Pour the smoothie into a glass. For an indulgent touch, drizzle additional peanut butter on top and sprinkle with chopped pieces of Lily's peanut butter cup, if using.
Enjoy: Serve immediately while cold and refreshing.
Nutritional Information (Per Serving)
Calories: 293
Protein: 25g
Carbohydrates: 34g
Fat: 9g
Note: For a lower-sugar option, reduce to one banana or substitute with ice, frozen zucchini, cauliflower rice, or avocado. Adjust sweetness with natural sweeteners like honey, maple syrup, or stevia as needed.
Tuna Nicoise Protein Pots
Ingredients:
2 large eggs
2 handfuls of baby spinach leaves
8 cherry tomatoes, halved
½ cucumber, sliced
1 small handful of green beans, trimmed
1 small can (3.5 oz) of tuna in spring water, drained
4 black olives, halved
1 tbsp olive oil
½ lemon, juiced
Salt and pepper to taste
Instructions:
Boil the Eggs: Place the eggs in a saucepan of boiling water and cook for 7 minutes. Once done, drain and cool under cold running water, then peel and slice them into halves.
Blanch the Green Beans: In a small saucepan, bring water to a boil and blanch the green beans for 2-3 minutes. Drain and rinse with cold water to keep their bright green color.
Assemble the Pots: Divide the baby spinach leaves, cherry tomatoes, cucumber slices, and green beans evenly into two jars or bowls. Top each with half the can of tuna, halved boiled eggs, and black olives.
Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt and pepper.
Drizzle and Serve: Pour the dressing over the prepared pots. If not serving immediately, cover and refrigerate for up to a day.
Macros (Per Serving):
Calories: ~250
Protein: 27g
Carbohydrates: 6g
Fat: 12g
This portable protein-packed dish is perfect for meal prep or a quick, healthy lunch! Let me know if you'd like to add any variations or extras to this recipe!
Closing:
Your wedding day is your time to shine, and fueling your body with high-protein snacks is one of the easiest ways to feel strong, confident, and ready to tackle all the excitement. Whether you're meal-prepping for busy days, packing snacks for your honeymoon, or simply looking to stay on track with your fitness goals, these recipes are designed to make life easier (and tastier!). Remember, the little choices you make each day add up, and these high-protein snacks are here to support you every step of the way. Try one, try them all—and feel empowered knowing you’re nourishing yourself for this incredible chapter of your life!
