11 Protein Packed Snacks for Busy Afternoons and Practice Nights

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Greek Yogurt With Berries and Chopped Nuts

This is a fast bowl that feels filling without being heavy, which helps on the days you are running from school to practice. The yogurt gives you a creamy base, and the berries add sweetness and a little tang. A small handful of nuts brings crunch and makes it stick with you longer.

You’ll need 1 cup plain Greek yogurt, 1/2 cup berries, 2 tablespoons chopped almonds or walnuts, and 1 teaspoon honey if you want it.

Stir the yogurt in a bowl, then top with berries and nuts, and drizzle with honey if you like. Prep time is about 5 minutes and there is no cooking. If you are packing it, keep the nuts in a small bag and add them right before eating so they stay crunchy.

Cottage Cheese With Pineapple or Peaches

This snack is cool, creamy, and easy to eat quickly between errands. Cottage cheese has a mild taste, so the fruit does most of the work for flavor. It also holds up well in the fridge, which makes it handy for grab and go days.

You’ll need 3/4 cup cottage cheese and 1/2 cup pineapple chunks or sliced peaches, plus a pinch of cinnamon if you want.

Spoon the cottage cheese into a container and top with fruit. Prep time is about 3 minutes. If you are using canned fruit, drain it well so the snack does not get watery.

Hard Boiled Eggs With Salt and Pepper

Hard boiled eggs are one of the easiest ways to keep protein ready in the fridge. They are filling on their own, but they also pair well with fruit or crackers if you need more. Making a batch once means you have snacks for several days.

You’ll need 6 large eggs, cold water, 1/4 teaspoon salt, and black pepper to taste.

Place the eggs in a pot and cover with cold water by about 1 inch. Bring to a boil, turn off the heat, cover, and let them sit 10 to 12 minutes, then drain and cool in ice water for 5 minutes. Total time is about 20 minutes, and the eggs keep in the fridge for up to 5 days.

Hummus With Pita Wedges and Cucumber Slices

This one is great when you want something snacky that still feels like real food. Hummus brings protein from chickpeas, and the pita and cucumbers give you both crunch and softness. It is also easy to portion into small containers for practice bags.

You’ll need 1/3 cup hummus, 1 small pita cut into wedges, and 1/2 cup cucumber slices.

Scoop the hummus into a container and pack the pita and cucumbers on the side. Prep time is about 5 minutes. If you want extra flavor, sprinkle a pinch of paprika or sesame seeds on the hummus before you close the lid.

Peanut Butter on Whole Grain Toast

This snack is warm, fast, and surprisingly filling for how simple it is. Peanut butter brings protein and healthy fats, and whole grain bread keeps it steady. If you add banana slices, it turns into a mini meal that still eats like a snack.

You’ll need 2 slices whole grain bread, 2 tablespoons peanut butter, and 1/2 banana sliced if you want.

Toast the bread until lightly crisp, then spread peanut butter over each slice. Add banana slices on top if you like, and cut into triangles for easy eating. Prep time is about 6 minutes, and there is no extra cooking beyond toasting.

Edamame With a Little Sea Salt

Edamame is a nice change when you are tired of the same snacks, and it is easy to eat slowly while you unwind. It is naturally high in protein, and it has a gentle, slightly sweet flavor. The pods also make it fun for kids and teens to snack on.

You’ll need 1 cup frozen edamame in the pod, 1 teaspoon water, and 1/8 teaspoon sea salt.

Put edamame and water in a microwave safe bowl, cover, and microwave 3 to 4 minutes until hot. Drain any extra water and sprinkle with salt. Prep time is about 5 minutes, and you can also boil it for 4 minutes if you prefer.

Tuna Salad Crackers

This is a good option when you need something more filling than a sweet snack. Tuna gives a lot of protein in a small serving, and crackers make it feel like a treat. Keep the tuna mixture separate until you are ready to eat so the crackers stay crisp.

You’ll need 1 can tuna drained, 1 tablespoon mayo or Greek yogurt, 1 teaspoon mustard, 1 tablespoon diced celery or pickle, and 10 to 12 whole grain crackers.

Mix the tuna with mayo, mustard, and celery in a small bowl until creamy. Spread it on crackers right before eating, or pack the tuna in a container and scoop it with crackers. Prep time is about 10 minutes and there is no cooking.

Trail Mix With Nuts and Roasted Chickpeas

This snack travels well, does not need a cooler, and handles busy days without getting soggy. Nuts bring protein and crunch, and roasted chickpeas add another hearty bite that feels different from the usual mix. A little dried fruit gives sweetness without taking over.

You’ll need 1/3 cup almonds, 1/3 cup cashews, 1/3 cup roasted chickpeas, 2 tablespoons pumpkin seeds, and 2 tablespoons dried cranberries or raisins.

Stir everything together in a bowl and portion into small bags or containers. Prep time is about 5 minutes if the chickpeas are already roasted. If you are making this for the week, store it in an airtight container so it stays crisp.

String Cheese With an Apple

This is a classic combo for a reason, and it works when you have about thirty seconds to grab something. The cheese gives protein and salt, and the apple adds crunch and a little sweetness. It feels fresh even when your day feels packed.

You’ll need 1 stick of string cheese and 1 medium apple, plus 1 tablespoon peanut butter if you want to dip.

Wash the apple and slice it, or keep it whole if you are heading out the door. Eat it with the string cheese, and add peanut butter on the side if you want more staying power. Prep time is about 3 minutes.

Protein Smoothie With Milk and Banana

A smoothie is an easy way to get protein in when nobody feels like chewing after a long day. Banana makes it naturally sweet and creamy, and milk adds extra protein on its own. You can also blend in peanut butter for a thicker, more filling drink.

You’ll need 1 cup milk, 1 banana, 2 tablespoons peanut butter, 1/2 cup Greek yogurt, and 4 to 5 ice cubes.

Add everything to a blender and blend 30 to 45 seconds until smooth. Prep time is about 5 minutes. If you want to pack it, use an insulated bottle and keep it cold until you drink it.

Roasted Chickpeas With Paprika

These are crunchy, salty, and easy to snack on like chips, but they bring much more protein. They also keep well in a container, which makes them useful for practice bags. The seasoning can be mild or a little spicy depending on your crowd.

You’ll need 1 can chickpeas drained and rinsed, 1 tablespoon olive oil, 1/2 teaspoon paprika, 1/4 teaspoon garlic powder, and 1/4 teaspoon salt.

Pat the chickpeas very dry, toss them with oil and seasonings, then spread them on a baking sheet. Roast at 400°F (205°C) for 25 to 35 minutes, shaking the pan once or twice, until crisp. Total time is about 40 minutes, and they taste best the same day but still snack well the next day if stored loosely covered.

This article originally appeared on Avocadu.