Creating a healthier, happier you.



As a mom of four, I get it. Your snacks need to be quick and they need to be healthy! If you are looking for quick high protein snacks, then this post is for you.

Here are three of my favorite super easy, four ingredients (or less!) protein-packed snacks. The best part about these snacks is that they don’t use protein powder, which makes them quick and easy to make!


You and your kids will love these protein-packed peach caprese rice cakes.

Your goal here is to get about 1/2 a cup of protein on each rice cake. If that's too much for you, just do 1/4 a cup instead. You want to try to get 20 grams of protein per meal or snack, and you will reach that with this cottage cheese! 

Here are your two versions of this protein-packed snack! Either way you make it, these are so good and your whole family will love them. 


  • ½ cup cottage cheese
  • Rice Cake
  • Fresh basil
  • Fresh tomato 
  • 1 tbsp Balsamic vinaigrette glaze
  • sea salt


The Original Version:

  1. Take one slice of tomato, place it on top of the cottage cheese. 
  2. Cut up and sprinkle some basil on top. 
  3. You'll add a nice drizzle one tablespoon of balsamic vinaigrette glaze. The glaze is a little thicker than a normal balsamic balsamic vinaigrette. 
  4. Top it off with a bit of fresh sea salt on top. 

This is your first option. It's super yummy, very refreshing, and it's easy!

The Sweeter Version:

If you want the snack to be a little sweeter, you can replace the tomato with some fresh peaches. If you don't have fresh peaches, you can always do frozen or canned and just let them thaw if they're frozen. 

Once you get the peaches on top of the cottage cheese, just drizzle the balsamic glaze on top. The basil is delicious on top as well!



  • ½ cup zero-fat Greek yogurt
  • Drizzle of honey or a few drops of vanilla stevia
  • Strawberries
  • Blueberries
  • Bananas
  • Granola with chia and flax seeds

I like to start with the zero-fat Greek yogurt because it has the most protein (almost 20 grams of protein in half of a cup!) and it has no sugar or fat in it. That's going to be your base. 

You can sweeten the yogurt with a little bit of honey or vanilla stevia. (You just need a couple drops of vanilla stevia and it’s so tasty.)

Miix it up so that your base has a yummy vanilla honey flavor, and you’re ready to top it with your fruit toppings. 

I love to use sliced strawberries, blueberries, bananas, and then you’ll top it off with a little bit of granola. You can get protein-packed granola with chia seeds and flax seeds in it so you get even more nutrients. The crunch of granola in here is so satisfying! 

The best part is that you have 20 grams of protein in one bowl, and you can make it in less than two minutes. It's so good and so refreshing. This snack is perfect for in between lunch and dinner because it will keep you full all afternoon!


This last recipe only needs three ingredients! It’s perfect if you’re going to a party or a girl's night. It’s always a hit and it’s healthy too, so everyone will feel good about digging in. Everyone I make it for wants to know the recipe, and it's so easy! 


  • 1 Bag pre-cooked lentils 
  • 1 Tub of Mediterranean feta
  • 1 Jar of bruschetta 

I got all of these ingredients at Trader Joe's, but you can find them at regular stores. Getting your lentils precooked makes this recipe super easy. They're steamed and ready to go so you don't have to cook them. As a busy mom, this will save you a ton of time!

  1. You'll just massage the lentils so that they'll break apart and then pour them in a bowl. It’s important to make sure to get the chunks out of the lentil package. Lentils are a great protein filled option - they actually have about 10 grams of protein in half a cup. So whenever you eat this dip, you can feel good knowing that you're getting your protein in. 
  2. Add in an entire tub of Mediterranean feta. Make sure to get the Mediterranean flavored feta, that’s what really knocks this one out of the park. 
  3. Then add in the entire jar of bruschetta. 
  4. Finally you’ll just mash it all together to make the dip.

The flavors together are so yummy. Everybody always thinks this is harder to make than it is. Your friends will think you’re a fabulous cook, and it’ll only take you a few minutes to throw together. 

You can serve this with either rice crackers or pita chips. 

That's it! So easy, so yummy, so refreshing! It doesn’t look very pretty, but when people taste it, they will love it! Especially if you go to a girl's night, your friends will thank you because it’s delicious and healthy. 

My kids  love this snack after school, and I feel good feeding them something full of protein!


I know how important it is to keep your little ones fed and happy. With these three protein filled snacks, you’ll feel good about what they’re putting in their bodies and keep them satisfied! Plus, you’ll enjoy them too! As a busy mom, throwing together healthy snacks can be difficult. I also have some super easy recommendations for easy, healthy dinners! Check it out on my blog here

Comment below if you have any other healthy snacks you like to make! 


I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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