When it comes to snacking, I probably sound like a broken record repeating the words “eat protein and carbs with fiber.” The reason this is my go-to for snacks is, if you’re snacking, ideally, it should be on healthy food that’ll provide you with satiety until the next meal. By pairing protein with fiber, you get that satiety that’ll keep you from overeating. Also, when I talk about eating carbs with fiber, I’m really saying you should eat fruit, veggies, legumes, or whole grains. I can remember my father eating his same, old, boring combination: whole grain crackers and jerky, cottage cheese and peaches, or a slice of whole grain bread and peanut butter. Healthy snacking seemed tasteless and repetitive, making those colorful chocolate candies all the more tempting. However, as I’ve studied nutrition, I’ve learned that following this motto doesn’t mean you have to eat the same three snacks all the time. With a little creativity, you can enjoy a variety of snacks, just like these rice cake creations!
I like brown rice cakes, because they’re fun to eat (I love crunchy food) and neutral enough to pair with nearly any topping. To create my toppings, first, I picked a protein source (cheese, hummus, almond butter, cottage cheese, or a hard-boiled egg). After that, I picked a fruit or veggie for my carb and fiber. And voilà! With just a few, simple ingredients, you have a filling, healthy snack! You can also add some fresh herbs, black pepper, or a little dark chocolate to make it extra delicious. So my point is, the protein-carb-fiber combo can be bright, beautiful, and delicious. Try some of my recipes below or create your own. What are your favorite ways to pair protein and carbs with fiber at snacks? Leave ‘em in the comments below!
Apple Cinnamon
- 1 tablespoon almond butter
- ¼ apple, sliced
- ¼ teaspoon cinnamon
Nutrition info: 158 calories, 9g fat, 17g carbohydrates (3g fiber, 6g sugar), 4g protein
Dark Chocolate Strawberry Almond
- 1 tablespoon almond butter
- ¼ cup sliced strawberries
- ¼ ounce dark chocolate chunks
Nutrition info: 182 calories, 12g fat, 17g carbohydrates (4g fiber, 6g sugar), 5g protein
Apple Gouda
- ½ ounce Gouda
- ¼ apple, sliced
Nutrition info: 109 calories, 4g fat, 14g carbohydrates (1g fiber, 5g sugar), 4g protein
Creamy Avocado
- ¼ cup fat-free cottage cheese
- ¼ avocado, diced
- ¼ teaspoon black pepper
Nutrition info: 138 calories, 6g fat, 14g carbohydrates (3g fiber, 3g sugar), 9g protein
Creamy Blueberry
- ¼ cup fat-free cottage cheese
- ¼ cup blueberries
Nutrition info: 101 calories, 0g fat, 16g carbohydrates (1g fiber, 6g sugar), 9g protein
Cottage Cheese Caprese
- ¼ cup fat-free cottage cheese
- 1 large tomato slice
- 1 large basil leaf
Nutrition info: 80 calories, 0g fat, 11g carbohydrates (1g fiber, 3g sugar), 9g protein
Egg, Avocado, and Tomato
- ½ large tomato, sliced
- 1 hard boiled egg, sliced
- ¼ avocado, sliced
Nutrition info: 175 calories, 11g fat, 12g carbohydrates (3g fiber, 2g sugar), 8g protein
Cucumber Hummus
- 2 tablespoons hummus
- 3 slices cucumber.
Nutrition info: 92 calories, 3g fat, 13g carbohydrates (3g fiber, 1g sugar), 4g protein
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
