18 High-Protein Snacks That Are Also Good for Gut Health

Gut-friendly protein snacks include almonds, edamame, and Greek yogurt. They help increase your daily protein intake for tissue repair and growth and promote healthy gut bacteria.

Protein: 20 grams per cup

Greek yogurt often contains probiotics, which promote the growth of helpful gut bacteria and protect against harmful bacteria.

Advice: To choose a yogurt with probiotics, you can look for labels that say “live and active cultures.”

Protein: 10 grams (3 grams of mushrooms and 7 grams of cheese)

To make this cheese snack:

• Clean 10 to 12 button mushrooms.
• Bake them in the oven.
• Add a slice of cheddar on top for a minute before taking them out.

Advice: You can let the mushrooms sit in the sun for 15 minutes before preparing them to increase their vitamin D content. Vitamin D supports your intestinal microbiome and your immune system.

Protein: About 24 grams

Fish sticks are rich in omega-3 fatty acids, which reduce intestinal inflammation and improve the diversity of gut bacteria.

To make about four fish sticks, you need:

• 150 grams (g) fish fillet
• 1 small egg
• Flour
• Breadcrumbs
• Spices and salt

You can cut the fillet into strips and dip them in flour, egg, breadcrumbs and seasoning. Then fry them over medium heat until golden brown.

Protein: 12 grams per half cup of low-fat cottage cheese

Cottage cheese is high in protein, while berries are rich in antioxidants. This snack is a nutritious way to increase your protein intake.

Advice: You can drizzle with honey or maple syrup for added flavor.

Protein: 10 grams per ounce

Jerky is thinly sliced ​​dried meat. It’s ready to eat, making it a convenient protein-rich snack for meat lovers.

Protein: 7 grams per muffin

This nutritious snack is high in protein and easy to transport.

To make four muffins, mix:

• 4 eggs
• ¼ cup of milk
• Vegetables or meat of your choice for more protein and fiber

You can pour the mixture into a muffin tin and bake it.

Protein: 40 grams for 2-3 rolls

These delicious buns are packed with plant fiber, antioxidants, vitamins, minerals and omega-3 fatty acids.

To make 2-3 rolls, you need:

• Tuna (173 g can)
• Rice leaves
• Vegetables, such as carrots or green onions
• Spices of your choice

You can soak the rice paper in hot water and then roll it in the tuna and seasoned vegetables.

Protein: 8 to 10 grams per cup

Kefir is a fermented dairy product loaded with probiotics and protein.

To make a nutritious smoothie, you can mix kefir with fruits and vegetables of your choice.

Protein: 3 grams per ball

This snack is rich in omega-3 fatty acids, carbohydrates and protein.

To make shrimp rice balls:

• Boil 2 cups of rice.
• Cook 10 to 15 shrimp in a pan until golden and crispy.
• Place the shrimp in the middle of the rice and form a ball.
• Serve with soy sauce or other sauces.

Protein: 9 grams per half cup

Edamame, young soya, provides plant-based proteins. They also contain 4 grams of intestinal fiber per serving.

Protein: 5 grams per half cup of oats

One serving of oatmeal provides about 5 grams of fiber, which supports helpful gut bacteria.

Advice: To maximize your protein intake, cook oatmeal with plant-based milk rather than water.

Protein: 6 grams per ounce

Almonds are rich in unsaturated fatty acids, a healthier alternative to saturated fats.

Saturated fats can make it easier for unwanted molecules to enter your gut, which can cause digestive upset.

Protein: 10 grams per half cup of hummus

Hummus is made from chickpeas and provides plant-based protein and about 7 grams of fiber per serving.

Advice: You can dip fiber-rich vegetables like peppers and carrots into your hummus for added nutrients. These vegetables are rich in antioxidants, which support immune health and protect intestinal cells from damage.

Protein: 6-13 grams per serving

To make this simple pudding, mix:

• 1 ounce (28 g) chia seeds
• 1 tablespoon of cocoa
• 1 cup of milk (regular or vegetable)

One ounce of chia seeds contains about 5 grams of protein and 10 grams of fiber. They are also rich in selenium, an antioxidant mineral.

Protein: 18 grams per cup

Roasted lentils are a healthier alternative to chips, with 1 cup providing about 16 grams of fiber.

To make them:

• Season and salt the cooked lentils.
• Drizzle with olive oil.
• Roast in the oven for 20-25 minutes.

Advice: You can use roasted lentils as a topping on Greek yogurt for extra protein.

Protein: 1-1.5 grams per ball

To make this simple but powerful snack, you can shape the following mixture into 10 to 12 balls:

• 1 cup oatmeal
• 1 tablespoon of nut butter
• Honey to taste
• Dried fruits

Advice: You can add protein powder for an extra boost of protein.

Protein: 14 grams per 81 grams (0.25 block)

Tofu is a soy product that promotes healthy gut bacteria.

To make crispy tofu bites:

• Rinse and dry the tofu.
• Cut into cubes.
• Marinate in soy sauce for an hour.
• Coat with flour and your favorite seasonings.
• Bake for 12 minutes or until crisp.

18. Banana ice cream

Protein: 20 grams

Banana “ice cream” is a simple, sweet, gut-friendly treat. To make it:

• Peel two bananas and freeze them for at least 3 hours.
• Blend in a food processor with 1 cup of Greek yogurt.
• Store it frozen until you are ready to eat it.

Advice: You can add peanut butter or other fruits to your mix to get more protein or fiber.

The amount of protein you need for gut health depends on your activity level, age, gender, and overall health. Most adults need 10 to 35 percent of their calories from protein.

Different ways to incorporate gut protein into your diet include:

• Add animal or plant-based proteins to salads or sandwiches.
• Incorporate protein-rich foods into your meals and snacks.
• Keep canned and takeout foods like canned tuna, cranberries or raisins on hand for convenience.
• Check out recipes online for creative ways to eat more protein.
• Opt for whole foods to add antioxidants, fiber, vitamins and minerals.