High-protein snacks: Healthy made easy

We all love a good snack—but who says they can’t be both delicious and nutritious? Our kitchen team has been busy experimenting with legumes, and has uncovered some seriously tasty alternative snacks. Here are a few of our favourites.

For many, snacking is part of everyday life — whether at work, on a road trip, or chilling on the sofa. However, many ready-made options like crisps, spicy nuts and energy bars are often loaded with sugar, salt and unnecessary additives. It needn’t be that way. By making your own snacks, you can control exactly how much fat, salt and sugar to add to suit your taste. Mild, spicy or sweet — whatever you fancy.

Power up with protein: Protein-rich snacks deliver all-important energy

Protein is one of the body’s essential nutrients, playing a key role in various functions. It helps build muscle, stabilises the blood sugar levels and keeps hunger at bay for longer. [1] This is especially ideal for snacks between meals because they give us energy without inducing an afternoon low or cravings. It’s no wonder, therefore, that high-protein snacks have become so popular.

Good to know: According to the German Federal Centre for Nutrition, a food or snack can be labelled “high protein” if at least 20% of its total energy (calories) comes from protein.

Read more about proteins here >>

Our favourites: Crispy chickpeas & white beans

Roasted legumes are truly delicious when it comes to healthy snacking. Crisped to perfection in the oven or air fryer, they turn golden brown on the outside with a satisfyingly nutty bite inside. But here’s our insider tip: white beans. They work on the same principle.

For the perfect crunch, drain the beans well and pat them dry completely before baking. Moisture is the main trigger for soggy snacks.

Jump straight to the crispy chickpea recipe here >>

My hack for extra crunch: If you have a little more time and crave an ultra-crispy finish, “pre-dry” the chickpeas for 30 minutes at 100°C without adding any oil or seasoning. Then follow the recipe as usual, but shorten the final cooking time to around 12 minutes.

Why these snacks are a hit

A 100 g serving of chickpeas contains about 19 g of protein and 15 g of fibre. Compare that with crisps, which offer just 6 g of protein but nearly twice the calories. So roasted legumes not only offer a satisfying crunch — they’re also a healthy and sustainable alternative.

The real game-changer with homemade snacks, however, is the endless array of flavours: Mediterranean herbs such as oregano, rosemary and lemon zest go perfectly with chickpeas. For Middle Eastern flair, add cumin, turmeric and coriander. Or turn up the heat with paprika, chili and smoked salt. Even a sweet & savoury twist can be created with maple syrup, cinnamon and some sea salt, for example.

Always within reach: By making a big batch, you’ll always have something wholesome ready to go. Once cooled, roasted chickpeas and beans can be stored in an airtight jar or tin for up to four days. Eat them as they are, or add them as a crunchy topping to bowls and salads.

Irresistibly delicious: Crispy white beans with rosemary >>

Sources:

[1] Deutsche Gesellschaft für Ernährung e.V. (DGE): Wie beeinflusst die Proteinzufuhr unser Gewicht? (2023)