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Whether you’re planning meals or just focusing on eating healthier, snacks play an important role. It’s too easy in Louisiana to find a sweet treat to fill that gnawing hunger, so having healthy snacks ready is important. Protein snacks can keep you feeling full longer, unlike sugary treats. Making sure you have the ones that are packed with nutrients and lower in calories is the next challenge. What are some of the best protein snacks? You don’t have to spend a lot of money to find them. You can make them in your kitchen.

You need a snack that provides “now-and-later” energy.

“Now-and-later” energy is the combination of carbohydrates and protein. The carbohydrates give you a quick pick-me-up, while the protein provides long-lasting energy. Make the carbohydrate portion a healthy option, like fresh fruit or whole grain crackers. The protein part of the combination can be peanut butter, cheese or other nut butter. Together, you have the perfect snack that’s easy to make, filling, and delicious. Think sliced apples and cheese or spread with nut butter, celery and peanut butter topped with raisins or yogurt and fruit.

Trail mix is a good choice and you can make it.

Homemade trail mix can be tastier, healthier, and often cheaper than the type you buy at a store. You add healthy protein sources, like nuts and seeds, with carb sources that add instant energy and more yummy deliciousness, like dried fruit or bits of high cacao dark chocolate. If you want more bulk without adding a lot of calories, air-popped popcorn is a great addition.

Spread homemade sugar-free jam on Ezekiel bread.

Ezekiel 4:9 bread provides many nutrients and is high in protein, with 5 grams per slice—as much as a small egg. It’s made from a combination of grains and beans to parallel the complete protein found in milk and eggs. The grains are sprouted, which reduces inflammation, and the bread contains no added sugar, adding to the health benefits. Top the bread with homemade jam that uses chia seeds for thickening instead of pectin, cutting the need for added sugar. It’s sweetened with a bit of honey or maple syrup. Together, they add up to a snack that is filled with nutrients and healthy protein.

Keep your snack simple and easy to transport. Hard-boiled eggs are a good source of protein and come in a natural container. They’re packed with nutrients and only have about 70 calories.

Another snack you can make at home is roasted chickpeas. They have a high fiber content and are high in protein. A half-cup of roasted chickpeas provides 5 grams of fiber and 10 grams of protein.

Boost your energy and increase your protein intake. Use either lightly toasted oats or wheat germ. Combine with peanut butter and a small amount of honey. Form balls and roll in the excess wheat germ or oats.

Some vegetables, like broccoli, are a good source of protein. Make a dip from yogurt and you have a high-protein snack with lots of nutrients.