17 High-Protein Snacks to Help Reduce Inflammation (2024)

FAQs

17 High-Protein Snacks to Help Reduce Inflammation? ›

He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.

He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.

High-protein snacks include nuts like pistachios, lean meats and poultry like turkey or chicken, beans and legumes like chickpeas or edamame and dairy products such as greek yogurt or hard cheeses.

Try fat-free yogurt with fruit, granola or whole grain cereal or low-fat cottage cheese, string cheese or cheese wedges with whole-grain crackers or a rice cake. Half of a turkey sandwich or wrap is also a satisfying snack. Try hummus with vegetables, whole-grain crackers or pita wedges.

A few protein options can help you consume 20g of protein within a snack. For example, Greek yogurt and tofu can have that amount in one serving.

Research shows that vitamin K-rich leafy greens like spinach and kale, berries, and yellow and orange fruits and vegetables may be particularly protective. Whole grains. The fiber in oatmeal, brown rice, whole wheat bread, and other whole grains may help with inflammation.

What snack has 15 grams of protein? ›

Open-faced egg white sandwich

Cook four egg whites (about one-half cup) and place on the muffin. Add 1 tablespoon of shredded cheese,” says Taylor. “This healthy snack has fiber and close to 15 grams of protein, plus it's very filling.”

Eggs. They're delicious, fast, and convenient. Hard boil a few so you can grab and go (or, if you don't mind the extra cost, buy them pre-boiled and peeled). Two delicious eggs have almost 13 grams of protein and less than 1 gram of net carbs, so they're a perfect low-carb snack option.

Cottage Cheese With Blueberries and Muesli

6 Curd size does not change the nutritional benefits of this food, so choose the curd that you enjoy most. If you prefer, top ½ cup of cottage cheese with ½ cup of blueberries and 2 tablespoons of muesli to get 14 grams of protein.

Two ounces (or 4 tablespoons) of chia seeds have about 10 grams of protein. Chia seeds might be small, but they pack a punch when it comes to nutrition. While 4 tablespoons is probably more than most of us eat in one sitting, sprinkling them throughout your day can add up when it comes to protein and fiber intake.

Avocado and guava have some of the highest protein content of all fruits. Adding more fruit to your diet offers your body more than just a bump in protein. Fruits are a delicious way to get the vitamins, minerals, antioxidants, and fiber your body needs to stay healthy.

Multi-Grain and Seed Crackers

If you want to take your cracker habit to the next level, grab a box of Crunchmaster 6-Seed Multi-Grain Crackers (about $13 for a 28-ounce package). In addition to whole grains like brown rice and millet, they're packed with inflammation-quelling flax, quinoa, sesame and chia seeds.

Foods that may help manage inflammation include certain fruits, vegetables, nuts, seeds, and even popcorn. Following an anti-inflammatory diet is one way to reduce the amount of inflammation in the body.

Like fries, potato chips are a carb with loads of sodium and they tend to be fried in vegetable oil. The combination of carbs, sodium, and the already inflammatory vegetable oil is the trifecta for bodily inflammation. Your body reacts differently to processed foods like potato chips than natural foods.

Packaged snack foods like chips, cookies, and crackers are highly processed and are generally high in fat, sodium, and added sugar. Your body digests these foods quickly, causing a rapid rise in blood sugar and an inflammatory response.