We all know that protein is one of the most important essential nutrients for the body. Getting enough sometimes can be difficult. Check out these high protein snacks to get boost!
Mediterranean Feta & Quinoa Egg Muffins
Mediterranean Feta & Quinoa Egg Muffins by EA Stewart (full blog post HERE)
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The flavors of the Mediterranean pair together deliciously in these nutrient and protein packed feta and quinoa muffins perfect for brown bagging for lunch, an on-the-go breakfast, or enjoying for any meal or snack of the day!
Serves: 12 muffins
Ingredients
- 2 cups baby spinach, finely chopped
- ½ cup finely chopped onion
- 1 cup chopped or sliced tomatoes {cherry or grape tomatoes work well}
- ½ cup chopped {pitted} kalamata olives
- 1 tablespoon chopped fresh oregano
- 2 teaspoons high oleic sunflower oil, plus optional extra for greasing muffin tins
- 8 eggs
- 1 cup cooked quinoa*
- 1 cup crumbled feta cheese
- ¼ teaspoon salt
Instructions
- Pre-heat oven to 350 degrees fahrenheit, and prepare 12 silicone muffin holders on a baking sheet, or grease a 12 cup muffin tin with oil and set aside.
- Chop vegetables and heat a skillet to medium. Add vegetable oil and onions and saute for 2 minutes. Add tomatoes and saute for another minute, then add spinach and saute until wilted, about 1 minute. Turn off heat and stir in olives and oregano, and set aside.
- Place eggs in a blender or mixing bowl and blend/mix until well combined. Pour eggs in to a mixing bowl {if using a blender} then add quinoa, feta cheese, veggie mixture, and salt, and stir until well combined.
- Pour mixture in to silicone cups or greased muffin tins, dividing equally, and bake in oven for 30 minutes, or until eggs have set and muffins are a light golden brown. Allow to cool for 5 minutes before serving, or may be chilled and eaten cold, or re-heated in a microwave the next day.
Notes
*If you have precooked quinoa in your fridge, it works perfectly in this recipe, but if you are cooking it specifically for this recipe I recommend making a big batch {2 cups water per each cup of dry, rinsed quinoa} and saving the extra for leftovers.
Nutrition Information
Serving size: 1 muffin Calories: 120 calories per muffin
Check out the entire blog post on the EA Stewart site!
Peanut Butter Protein Bars
By Fit Foodie Finds- See the blog post Here!
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TOTAL TIME
Author: Lee Hersh
Serves: 10
Ingredients
- 2 cups rolled oats
- 10 medjool dates, pitted
- 1 cup peanut butter, drippy
- ½ cup honey
- 1 teaspoon vanilla extract
- ½ cup vanilla protein powder (usually two scoops)
- pinch of salt
Instructions
- Spray an 9×9-inch cake pan with coconut oil cooking spray or line with parchment paper and set aside.
- Place rolled oats in a high speed food processor (I use a Ninja). Process on high for about 30 seconds or until you’ve turned your oats into an oat flour.
- Add in the rest of the ingredients to your food processor and process on high for 1 to 2 minutes, stopping often to scrape the sides. You’ll want to make sure you use a drippy peanut butter for this recipe (Trader Joe’s or Kirland brands are the best). At this point the dough should be similar to cookie dough.
- Using your hands, press the dough into the cake pan. Then, use a spatula to make it smooth and even all the way around.
- Pop the cake pan into the freezer for about 30 minutes to set. Remove and then cut into 10 bars with a sharp knife.
Notes
You can also make these bars into balls for an easier recipe and smaller serving size! It will make around 25 1 tablespoon-sized balls.
Nutrition Information
Serving size: 1 barCalories: 342Fat: 14Carbohydrates: 47Sugar: 30Protein: 13