3 High-Protein Snacks For On-The-Go

1. Frittata Loaf with Feta

This frittata loaf is just perfect for satisfying those savoury cravings. Made with plenty of eggs for a helpful boost of protein, it’s also loaded with a killer combination of some of the best flavours out there. Yep, I’m talking sun-dried tomato, spring onion, and feta. Now that’s a top tier snack.

Having a slice of this in your bag will immediately make any trip twice as good. Fact.

• 2 spring onions (finely chopped)
• 1 red pepper (diced)
• 50g feta (crumbled)
• 6 sun-dried tomatoes (diced)
• 6 eggs (beaten)
• 300ml egg white

1. First, preheat the oven to 350F/180C.
2. Next, dice the vegetables and then add them to a large bowl along with the beaten eggs, egg whites, and crumbled feta. Stir to make a well-combined mixture.
3. Pour the mixture into an oiled non-stick or lined loaf tin. Bake in the oven for 20-30 minutes or until cooked all the way through.
4. Allow to cool before slicing into 6 even slices.
5. Keep in the fridge in an airtight container for 3-4 days, ready for on-the-go snacks.

2. Chewy Half-Baked Protein Cookies

Chewy, gooey, and extremely satisfying, these simple cookies won’t stay in your bag for long. In fact, I’d go so far to say that if you can make it 5 minutes into your trip without giving in to temptation and scarfing them down right away, you have willpower of steel. They’re that good.

It’s super-easy to personalize to your own tastes with the toppings too. Em’s gone for some melted dark chocolate pieces, freeze-dried raspberries, and a pinch of salt. Perfection.

• 12 tbsp oats (blend half into flour)
• 2 scoops Impact Whey Protein (Vanilla)
• 1 tbsp chia seeds
• 1 tbsp pumpkin seeds
• 2 overripe bananas
• 1 heaped tbsp peanut butter
• 1 tbsp maple syrup or honey
• 75ml milk
• Dark chocolate pieces (optional topping)
• Pinch of salt (optional topping)

1. Preheat the oven to 325F/170C.
2. Add all the dry ingredients to a small bowl and stir to combine. Set aside.
3. Put all the wet ingredients in a blender and blitz until smooth. Add the wet mixture to the dry ingredients and then fold together. Taste the batter at this point and sweeten if you think necessary.
4. Leave the mixture to stand for 15 minutes (it will be runny at this point).
5. Spoon the batter onto a greaseproof paper-lined baking tray. You should have enough mixture for 8 evenly sized cookies. Make sure to leave enough space between each in case of spreading during the cooking process.
6. Top with dark chocolate pieces if using, then bake in the oven for 10 minutes. Be careful not to over-bake, as this will make them dry.
7. Take the cookies out while they’re still a little soft (they will harden as they cool). Add a pinch of salt to the top of each one if you wish.
8. Enjoy immediately or keep in the fridge in an airtight container for up to 5 days.

3. Filo Chicken Sausage Rolls

Another savoury delight, these sausage rolls will keep you out of the fast food drive-in. Bold claim, I know. Packed with super-tasty flavours and a little hint of spice from fresh chilli, they’re a solid snack choice with 15g of protein per serving.

This recipe makes 8 individual rolls — perfect for a mid-afternoon boost or a contingency snack to keep in your gym bag to instantly fix post-workout cravings.

• 500g seasoned chicken sausage mince
• 4 tbsp fresh chives (chopped)
• 1 small red chilli (diced)
• 1 small zucchini (grated)
• Filo pastry
• 1 egg (beaten)
• Salt & pepper to taste
• Low-fat cooking spray or oil

1. Preheat the oven to 350F/180C (if you have an air fryer you can use this instead).
2. Mix the chicken sausage mince with the chopped chives, chili, grated zucchini, and season with salt and pepper. Make sure everything is evenly combined.
3. Roll out a sheet of filo pastry and cut it in half so that you have 2 squares. Using a cook spray or oil to lightly spritz each layer and coat.
4. Shape the sausage meat into a long tube on each slice of filo sheet along one edge, and then roll it to wrap with pastry. Oil the final roll before sealing.
5. Use a serrated bread knife to slice up the wrapped sausage tube into 2-inch rolls.
6. Brush these with an egg wash and top with a crack of black pepper.
7. Place in the oven to bake for 15-20 minutes until golden and cooked all the way through (or use your air fryer for 12-15 minutes).
8. Enjoy immediately or wrap in foil to take with you on the move. Keep any remaining sausage rolls in the fridge in an airtight container for up to 3 days.