Nuts are a dairy-free source of protein.
Although many dairy products do contain protein, they certainly are not the only available food source for this nutrient. Whether you opt to avoid dairy for health, religious or ethical reasons, you can still enjoy high protein snacks. Keep a few different types of nondairy protein snacks on hand for when you need a quick bite or something to take along with you on a busy day when you might not have access to a wide variety of food choices.
Nuts and Nut Butters
A 1oz. serving of nuts---approximately one small handful---contains anywhere from 160 to 200 calories and 2 to 7 grams of protein, depending upon which type of nut you enjoy. You can enjoy nuts whole or in nut butters such as peanut, almond or cashew butter. Spread nut butters on crackers or use them as a dip with assorted fruit for a healthy snack.
Roasted Chickpeas
A 1-cup serving of chickpeas or garbanzo beans contains approximately 399 calories and just under 15 grams of protein. You can roast your chickpeas by draining a can of chickpeas and shaking them in a bag of your favorite herbs and seasonings. Spread the chickpeas on a baking sheet and cook them at 450 degrees for 30 to 40 minutes. The chickpeas will become brown and crunchy and easy to transport in a resealable sandwich bag any time you need a snack.
Shelf-Stable Fish
Look for tuna and other types of fish in shelf stable foil pouches. These products are ready to eat and do not require any refrigeration, draining, cooking or other preparation. This allows you to carry it you to enjoy any time you need a snack. Some brands add spices and other flavorings to the fish to add variety and help you find a product that suits your personal tastes. You can enjoy it on crackers, toast or cucumber slices if you don't want to eat the fish alone. A 3 oz. serving of light tuna contains 100 calories and 22 grams of protein, according to the U.S. Department of Agriculture (USDA).
Hard-Boiled Eggs
Although eggs are sometimes confused as dairy products, the USDA places them in the meat category of the food pyramid. One large egg contains approximately 70 calories and 6 grams of protein. Scrambled, poached or fried eggs might not sound like snack foods, but hard-boiled eggs are easy to store and eat whenever you need a quick bite. Keep your hard-boiled eggs safe to eat by refrigerating them within 2 hours of cooking and enjoy them within 1 week. The USDA advises against eating eggs that have been stored at room temperature for more than 2 hours, so keep this in mind if packing a snack to take with you when you leave the house.
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