5 Convenient High-Protein Snacks to Beat Mid-Morning Hunger (Nutritionist Approved)
Is mid-morning hunger ruining your efforts to lose weight and improve blood glucose? Don’t worry! In this blog post, we’ll share five nut-based, high-protein snack bars that are tasty, satisfying and packed with nutrients to help you curb mid-morning hunger without compromising your blood glucose goals. Ready? Let’s dive in!
Managing prediabetes requires careful attention to what you eat, but it doesn’t mean giving up the pleasure of snacks. Snacking can benefit prediabetes as it helps stabilise blood sugar levels between meals—but the types of snacks you choose matter! A snack rich in sugar, saturated fat and salt can wreak havoc on your blood sugar, cholesterol and blood pressure care plan if you eat it frequently. But the right snacks provide essential nutrients and energy that nourish, satisfy, and stabilise your blood sugar and prevent overeating during the main meals.
The best snack choices are whole foods, like fruits, vegetables, nuts and seeds, but when time is short or you need something convenient, store-bought snacks are the next best alternative. The challenge lies in finding snacks that don’t sabotage your health goals. Nut-based bars are a great option because they are often lower in sugar than cereal bars, with a good balance of protein, fibre and heart-healthy fats. Always read the labels, though, because some can be extremely high in carbohydrates, added sugars and saturated fat.
As a guide, aim for snacks with no more than 15g of carbohydrates per serving and less than 5g of saturated fat, 5g of sugar and 1.5g of salt per 100g. You may find snacks that hit these targets perfectly every time, but as close as possible is the way to go! Here are five ideas to get you through the mid-morning slump!
1 | Salted Caramel Perkier Protein Bar
These snack bars are made with a perfect blend of dates, protein crisps, and peanuts, resulting in a delightful combination of sweetness, savoury flavours, and a satisfying chewy crunch. Perkier bars provide a subtle sweetness that easily satisfies any sugar craving. They come in 10 different flavours, including crunchy peanut, salted caramel & dark chocolate, blueberry & dark chocolate, and cacao & cashew.
These bars are packed with protein and fibre, low in saturated fat and contain minimal salt. They also contain prebiotic chicory root fibre, which supports gut health and immunity. Depending on the flavour chosen, they may include probiotics like Bifidobacteria Longum and Lactobacillus Rhamnosus and vitamin D, B12, and calcium.
Not only are these Perkier bars delicious and nutritious, but they are also a convenient option for on-the-go snacking. Whether at the office, during workouts, or simply as a quick snack between meals, these bars provide a delicious way to satisfy hunger while delivering essential nutrients. Explore the various flavours and find your favourite!
Ingredients
Peanuts (33%), Chicory Root Fibre, Dates (Dates, Rice Flour), Protein Crisps (Soy Protein, Tapioca Starch, Salt), Puffed Quinoa, Cacao Powder (3%), Date Syrup, Humectant (Glycerol) Sunflower Oil, Natural Flavourings, Sea Salt (0.06%).
| Nutritional information | Per 100g | Per 35g bar |
| Energy (kcal) Fat (g) Of which saturates (g) Carbohydrate (g) Of which sugars (g) Fibre (g) Protein (g) Salt (g) Manganese (mcg) | 388 19 2.8 31 22 19 16 0.22 0.86 | 136 6.6 1 11 7.6 6.6 5.5 0.08 0.30 |
Pros: Suitable for vegans, relatively inexpensive, widely accessible, contains pre and probiotics
Cons: Contains soya
Where to buy:
Amazon (18 bar box): £14.99
Waitrose (3-bar box): £2.15
Perkier website (18-bar box): £16.99
2 | Eat Natural Bar (with peanuts and chocolate)
This bar contains peanuts, dark chocolate, soya protein crispies and crisped rice. It definitely lives up to the claims on the packaging as it has a delightful crunchy texture with a prominent chocolate flavour and a subtle hint of coconut – no wonder it’s their bestselling bar! The generous 45g bar curbs hunger and sugar cravings and satisfies you for at least a few hours.
Eat Natural bars are available in 15 different flavours, but only five (including the peanut and chocolate flavour) are considered high-protein. The other high-protein bars are raw hazelnut & peanut, salted caramel & peanuts, chocolate & orange and maple syrup, and pecans & peanuts. Besides protein, the peanut and chocolate bar is rich in fibre, with moderate quantities of saturated fat, sugar, and minimal salt. It is worth noting that it contains honey, which makes it unsuitable for some vegans.
Ingredients
Peanuts (45%), Glucose Syrup, Dark Chocolate (11%, Cocoa Mass, Sugar, Dextrose, Emulsifier: SOYA lecithin), SOYA protein crispies (8%, SOYA Protein Isolate, Tapioca Starch, Salt), Shredded Coconut (7%), Honey (7%), Crisped Rice (Rice, Sugar), Cocoa Powder, Salt.
| Nutritional information | Per 100g | Per 35g bar |
| Energy (kcal) Fat (g) Of which saturates (g) Carbohydrate (g) Of which sugars (g) Fibre (g) Protein (g) Salt (g) | 510 30.5 9.1 32.4 18.8 7.3 22.8 0.32 | 229 13.7 4.1 14.6 8.4 3.3 10.2 0.14 |
Pros: Widely available; reasonably-priced
Cons: Not suitable for vegans, contains soya
Where to buy:
Amazon (Pack of 12): £14.99
Waitrose: (Pack of 3): £2.50
3 | Kind Bar (Dark Chocolate Nuts & Sea Salt)
If you’re looking for a sweet and salty snack, KIND bars are a great option. They’re crunchy and nutty, with just the right balance of sweet and savoury flavours. Compared to similar bars, they contain less sugar and carbs but slightly more salt.
KIND bars come in three varieties – standard, protein-enriched, and thin. They are all nut-based, but the protein bars contain soy for extra protein. The thin bars are just smaller versions of the standard bar. The original bar comes in eight different flavours, including caramel almond & sea salt, chocolate chip cashew, maple pecan almond, and almond & coconut.
The most popular flavour is the dark chocolate nuts & sea salt bar. It’s high in fibre and has moderate amounts of saturated fat, sugar, and salt. However, it’s worth noting that this bar contains honey, so it’s not suitable for vegans who avoid all animal by-products.
Ingredients
Almonds, Peanuts, Dark Chocolate Coating (Sugar, Cocoa Mass, Cocoa Butter, Fat-Reduced Cocoa Powder, Emulsifier Soya Lecithin, Natural Flavouring), Fructo-Oligosaccharides, Honey, Glucose Syrup, Rice Crisps (Rice Flour, Sugar, Salt), Cocoa Mass, Sea Salt, Emulsifier Soya Lecithin.
| Nutritional information | Per 100g | Per 30g bar |
| Energy (kcal) Fat (g) Of which saturates (g) Carbohydrate (g) Of which sugars (g) Fibre (g) Protein (g) Salt (g) | 523 37 7.6 24 16 13 17 0.75 | 229 11 2.3 7.2 4.8 3.9 5.1 0.23 |
Pros: Widely available; reasonably-priced
Cons: Unsuitable for vegans, contains soya
Where to buy
Amazon (Pack of 12): £15.00
Waitrose (Pack of 3): £3.15
Tesco (Pack of 3): £3.00
4 | Deliciously Ella (Roasted Peanut Crunch Bar)
A delicious vegan bar made from peanuts, sunflower seeds and dark chocolate. What we love most about this bar is it only contains natural ingredients and is free of emulsifiers and soya. The only slight disappointment is that it is chewy rather than crunchy and the chocolate flavour is barely there. That said, the bar is extremely satisfying, with a very subtle sweetness. It certainly fills you up between meals and could make a tasty breakfast bar if you’re short on time.
These bars are relatively new, but the brand also makes two other flavours, including roasted almond and cashew & cranberry.
Ingredients
Roast Peanuts (52%), Chicory Fibre Syrup, Dark Chocolate (Cacoa Mass, Beet Sugar, Cacao Butter)(10.8%), Brown Rice Syrup, Sunflower Seeds (8.5%), Puffed Brown Rice, Rapeseed Oil, Date Syrup, Salt.
| Nutritional information | Per 100g | Per 37g bar |
| Energy (kcal) Fat (g) Of which saturates (g) Carbohydrate (g) Of which sugars (g) Fibre (g) Protein (g) Salt (g) | 479 34.3 7.6 24.7 17.4 13.9 15.9 0.68 | 177 12.7 2.8 9.2 6.4 5.2 5.9 0.25 |
Pros: Suitable for vegans, gluten-free, no additives/preservatives, soya-free
Cons: Expensive
Where to buy
Waitrose (Pack of 3): £3.25
5 | Graze (Chilli & Lime Protein Nut Crunch)
These chilli-lime flavoured nuts are the perfect option for those who want a snack that’s packed with flavour, but without the extra additives. Made with a variety of spices, including cayenne, cardamom, ginger and cumin, these nuts are low in sugar, have minimal saturated fat, and are rich in protein and fibre.
Enjoy them alone, or pair them with plain yoghurt and berries for a tasty and indulgent treat!
Ingredients
Almonds (38%), Baked Salted Peanuts (37%) [Blanched Peanuts [98%], Salt [1%], Tapioca Starch], Chilli and Lime Flavoured Cashews (25%) [Cashew Nuts [94%], Chilli & Lime Seasoning [6%] (Salt, Sugar, Tapioca Starch, Spices [Cayenne, Cardamom, Ginger, Cumin], Natural Flavourings, Herbs [Parsley, Basil], Onion Powder, Yeast Extract Powder, yeast Powder, Dried Bell Pepper, Acid; Citric Acid, Rice Flour, Garlic Powder, Lime Juice Powder]
| Nutritional information | Per 100g | Per 38g bar |
| Energy (kcal) Fat (g) Of which saturates (g) Carbohydrate (g) Of which sugars (g) Fibre (g) Protein (g) Salt (g) | 597 48 6.2 21 4.7 8.4 22 0.73 | 227 18g 2.3 8.0 1.8 3.2 8.5 0.28 |
Pros: Suitable for vegans, gluten-free, no additives/preservatives, soya-free
Cons: none
Where to buy
Amazon (Box of 9): £9.99
Waitrose
Moderation is key when enjoying these snacks!
Always check nutrition labels for added sugars, saturated fat and salt and choose those with low-moderate levels. Finally, consider consulting with a registered nutritionist dietitian for tailored guidance and snack recommendations.
DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.
