40 Protein-Packed Snacks for Bariatric Patients: Fueling a Healthy Lifestyle

Bariatric surgery patients need to focus on consuming adequate protein to support optimal recovery, maintain lean body mass, and achieve long-term weight loss success. High-protein snacks are essential for meeting daily protein requirements, while also providing essential nutrients and aiding in satiety. This article highlights the best high-protein snacks for bariatric patients, with a list of sample options and a conclusion to help guide your snacking choices post-surgery.

12 Protein-Rich Dairy Snacks

Dairy-based snacks provide a great source of high-quality protein, along with essential nutrients such as calcium and vitamin D.

Greek yogurt:

A creamy, nutrient-dense option that delivers a significant amount of protein per serving.

Cottage cheese:

Pair versatile and protein-rich cottage cheese with fresh fruit or vegetables as a snack.

Cheese sticks or cheese cubes:

Convenient and portable, these snacks provide a quick and satisfying protein boost.

Skyr:

An Icelandic-style yogurt with an even higher protein content than Greek yogurt, offering a filling and nutritious snack.

Quark:

A creamy, high-protein dairy product similar to cottage cheese, but with a smoother texture.

Ricotta cheese:

Enjoy this mild-flavored cheese with a sprinkle of cinnamon and a drizzle of sugar-free syrup for a sweet, protein-rich snack.

Kefir:

A fermented milk drink that’s high in protein and probiotics, which can be enjoyed on its own or blended into smoothies.

High-protein milk:

Choose a milk variety with added protein, such as ultra-filtered or protein-fortified milk, for a quick protein boost.

High-protein pudding:

Make your own using a sugar-free pudding mix and high-protein milk, or opt for a store-bought version with a focus on protein content.

Labneh:

A Middle Eastern strained yogurt with a creamy texture and high protein content, which can be enjoyed with herbs and spices as a savory snack or with a sugar substitute for a sweet treat.

High-protein ice cream:

Opt for a low-sugar, high-protein ice cream brand for a satisfying and protein-packed treat.

Cheese and vegetable skewers:

Combine cheese cubes and cherry tomatoes or cucumber slices on skewers for a fun and protein-rich snack.

12 Meat and Poultry Snacks

Lean meats and poultry provide an excellent source of protein, as well as other essential nutrients such as iron and B vitamins.

Rolled-up deli meat:

Choose low-sodium, lean options like turkey or chicken for a protein-packed snack.

Jerky or biltong:

Opt for low-sodium, low-sugar varieties of these dried meat snacks for a high-protein option.

Chicken or turkey meatballs:

Prepare bite-sized, lean meatballs for a satisfying and protein-rich snack.

Tuna or chicken salad:

Mix with low-fat mayo or Greek yogurt and enjoy on cucumber slices or with veggie sticks for a protein-filled snack.

Egg muffins:

Bake a mixture of beaten eggs, lean protein (such as turkey or chicken), and vegetables in a muffin tin for a portable, protein-packed snack.

Smoked salmon:

A high-quality source of protein and healthy fats, enjoy it on cucumber slices or with low-fat cream cheese.

Mini turkey or chicken sausage:

Choose a lean, low-sodium variety for a tasty and protein-rich snack option.

Mini frittatas:

Combine eggs, lean meat, and vegetables in a muffin tin and bake for a protein-rich, bite-sized snack.

Canned sardines:

Rich in protein and omega-3 fatty acids, enjoy these on cucumber slices or mixed into a salad for a nutrient-dense snack.

Chicken bacon:

Opt for a lean, low-sodium variety and enjoy a couple of slices as a high-protein, low-carb snack option.

Roast beef roll-ups:

Spread low-fat cream cheese on lean roast beef slices and roll them up for a tasty, high-protein snack.

Hard-boiled eggs:

A versatile and portable source of protein, enjoy them on their own or with a sprinkle of seasoning for added flavor.

16 Plant-Based Protein Snacks

Incorporating plant-based proteins into your snacking routine can provide variety, fiber, and essential nutrients.

Edamame:

A high-protein, fiber-rich soybean snack that can be enjoyed steamed or roasted.

Roasted chickpeas:

A crunchy, protein-packed option that can be seasoned to your liking.

Hummus:

Pair this protein-rich chickpea dip with raw vegetables for a filling snack.

Nut and seed butters:

Almond, peanut, or sunflower seed butter can be paired with fruit or vegetable slices for a tasty, protein-dense snack.

Lentil salad:

Mix cooked lentils with a light dressing and chopped vegetables for a fiber and protein-rich snack.

Seitan:

Season and enjoy seitan, a wheat protein, in various ways for a high-protein, plant-based option.

Protein bars:

Opt for low-sugar, high-protein bars made with plant-based protein sources like soy, pea, or brown rice protein.

Chia seed pudding:

Combine chia seeds with almond or soy milk, and allow the mixture to thicken for a protein-packed, plant-based snack.

Tempeh:

Season and enjoy tempeh, a fermented soybean product that’s high in protein and fiber, in a variety of ways.

Nut and seed mix:

Combine a variety of nuts and seeds, such as almonds, pistachios, sunflower seeds, and pumpkin seeds, for a protein- and healthy fat-rich snack.

Pea protein crisps:

Look for crisps or chips made from pea protein, which can provide a crunchy, high-protein alternative to traditional snack foods.

Protein smoothie:

Blend plant-based protein powder with unsweetened almond milk, ice, and a small serving of berries or spinach for a nutrient-rich, high-protein snack.

Soy nuts:

Roast soy nuts for a crunchy and protein-rich alternative to traditional nuts, and enjoy them on their own or mix them into a trail mix.

Black bean dip:

Blend cooked black beans with spices and seasonings for a protein-packed dip to enjoy with raw vegetables.

High-protein oatmeal:

Prepare oatmeal with a plant-based protein powder or high-protein milk and top with a small serving of nuts or seeds for added protein.

Lupini beans:

You can enjoy these high-protein, low-calorie lupini beans as a snack on their own or mix them into salads for added protein and texture.

Conclusion

High-protein snacks are crucial for bariatric patients to support optimal recovery, maintain lean body mass, and ensure long-term weight loss success. By incorporating a variety of protein-rich snacks, including dairy, meat and poultry, and plant-based options, bariatric patients can meet their daily protein requirements, enjoy essential nutrients, and stay satisfied between meals. Prioritizing protein-rich snacks will help bariatric patients maintain their health and achieve their weight loss goals post-surgery.

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