Protein Snacks
Quick, nourishing protein-packed snacks to keep your energy steady and your body feeling supported throughout the day
Ingredients:
75g oats
2 tbsp ground flaxseeds
1 tbsp maple syrup or honey
140g peanut butter (or alternative)
40g chocolate protein powder
1-3 tbsp milk (or milk alternative)
pinch of salt
Method:
Blitz flaxseed and oats to fine flour
Mix everything together with enough milk to make a thick dough
Roll into bite-sized balls and refrigerate
Can freeze
Ingredients:
PIZZA CRUST
225 g cottage cheese
25 g grated parmesan
½ tsp garlic granules
½ tsp Italian herb seasoning
TOPPING
2-3 tbsp pizza sauce
50g mozzarella cheese
Topping of your choice (mushrooms, onions, peppers, cooked chicken, cooked veg)
TO FINISH
Extra virgin olive oil
Fresh basil
Method:
Preheat the oven to 180ºC
Add cottage cheese in the centre of a parchment lined baking sheet & spread out in the shape of a pizza
Sprinkle parmesan on top, followed by Italian seasoning and garlic
Bake for 35 minutes or until golden brown
Remove from oven, add sauce and topping then pop it back in the oven for 5-10 minutes
Drizzle with some olive oil and fresh basil and serve with a side salad
Ingredients:
1 tin (400 g) chickpeas, drained and rinsed
1 tbsp olive oil
½ tsp ground cumin
½ tsp smoked paprika
Pinch of sea salt
Optional: pinch of cayenne pepper for heat
Method:
Preheat oven to 200º C (fan 180°C)
Pat the chickpeas dry with kitchen paper.
Toss with olive oil and spices in a bowl.
Spread out on a baking tray and roast for 25–30 minutes, shaking halfway, until golden and crispy.
Leave to cool before storing in an airtight jar for up to 3 days.
Ingredients:
150 g plain Greek yoghurt (or dairy-free high-protein alternative)
Handful of mixed berries (fresh or defrosted from frozen)
1 tsp chia seeds
Optional: drizzle of maple syrup or a few drops of stevia
Sprinkle of cinnamon or a few crushed almonds
Method:
Layer yoghurt with berries in a small jar or bowl.
Sprinkle with chia seeds and any extras.
Leave to sit for 10–15 minutes before eating, or prep in advance for an easy grab-and-go snack.
MEATY:
Biltong or jerky (just check sodium content)
Tuna pouches (flavoured or plain, no draining required)
Chicken breast strips (cooked in advance and portioned)
DAIRY AND EGGS:
Greek yoghurt tubs (look for unsweetened, high-protein options)
Cottage cheese cups
Cheese sticks or mini babybel
Boiled eggs (prepped ahead and kept in the fridge)
PLANT BASED:
Roasted chickpeas (crispy and high in fibre )
Edamame beans (buy frozen and microwave for a minute)
Nut butter squeeze packs (peanut, almond, or cashew)
Protein bars (choose ones with fewer added sugars)
QUICK MIX OPTIONS:
Trail mix with nuts & seeds (almonds, pumpkin seeds, sunflower seeds)
Rice cakes with peanut butter
Protein shakes (pre-mixed bottles or your own in a shaker)