HIGH PROTEIN SNACKS That Take Minutes to Make

Ingredients

• 4 Large Egg (use 1 whole egg and 3 egg whites; keep yolk for dog or discard)
• 2 large Celery Stalk (trim ends, wash, cut in half for boats)
• 1 tablespoon Red Onion (finely chopped)
• 1.5 tablespoons Plain Greek Yogurt (heaping tbsp for egg salad; 1/2 cup for celery boats)
• 0.5 teaspoon Dijon Mustard (plus a tiny squish for tomato snack)
• to taste Salt
• to taste Black Pepper
• 1 handful Arugula (optional, chopped)
• as needed Mary's Crackers (optional base for egg salad bites)
• 4 Seaweed Squares (Nori Sheets) (optional low‑carb base for egg salad bites)
• 1 cup Frozen Strawberries (approx. 140 g)
• 1 cup Unsweetened Almond Milk
• 1 scoop Chocolate Whey Protein Powder (approx. 30 g; any protein powder works)
• 1 handful Baby Spinach (optional, will not affect flavor)
• 1 large Ripe Tomato (slice into thick rounds)
• 0.25 cup Cottage Cheese
• a pinch Garlic Powder
• to taste Everything but the Bagel Seasoning (sprinkle on tomato snack)
• 2 oz Turkey Breast (sliced) (thinly sliced; ask deli for shaved if possible)
• 2 tablespoons Dried Peanut Butter Powder (mix with Greek yogurt for low‑fat peanut butter mousse)
• 1 tablespoon Raisins (few raisins to top celery boats)
• a pinch Salt (for finishing) (sprinkle on celery boats)

Instructions

1. Boil Eggs

   Bring a pot of water to a rolling boil, gently lower 4 eggs into the water, and set a timer for 10 minutes for fully cooked yolks.

   Time: PT10M

   Temperature: boiling

2. Ice Bath & Peel

   When the timer ends, transfer the eggs immediately to an ice bath for 10‑15 minutes, then peel them.

   Time: PT15M

3. Prepare Egg‑White Salad

   Finely chop the peeled whole egg and the three egg whites. In a mixing bowl combine them with 1 Tbsp chopped celery, 1 Tbsp chopped red onion, a heaping 1 Tbsp plain Greek yogurt, ½ tsp Dijon mustard, salt and pepper. Add optional chopped arugula and mix well.

   Time: PT5M

4. Serve Egg‑White Salad Bites

   Scoop the salad onto Mary’s crackers or fold it into seaweed squares like tiny tacos.

   Time: PT2M

5. Blend Protein Smoothie

   Add 1 cup frozen strawberries, 1 cup unsweetened almond milk, 1 scoop chocolate whey protein powder, and optional baby spinach to the blender. Blend until thick and creamy.

   Time: PT3M

6. Pour Smoothie

   Transfer the smoothie into a glass and enjoy immediately.

   Time: PT1M

7. Prepare Tomato Snack Base

   Slice the ripe tomato into thick rounds. In a small bowl, combine ¼ cup cottage cheese, a tiny squish of Dijon mustard, a pinch of garlic powder, and a sprinkle of Everything but the Bagel seasoning. Mix until smooth.

   Time: PT5M

8. Assemble Tomato Snack

   Spread the seasoned cottage cheese mixture generously over each tomato slice. Top with 2 oz thinly sliced turkey breast, another pinch of Everything but the Bagel seasoning, and a few diced red onion pieces.

   Time: PT2M

9. Prepare Celery Boats

   Wash two large celery stalks, trim the ends, and cut each stalk in half lengthwise to create four boats.

   Time: PT2M

10. Make Peanut‑Butter Yogurt Mousse

    In a bowl, mix ½ cup plain Greek yogurt with 2 Tbsp dried peanut butter powder until smooth and fluffy.

    Time: PT2M

11. Fill Celery Boats

    Spoon the peanut‑butter yogurt mixture into each celery boat, top with a few raisins, and finish with a pinch of salt.

    Time: PT2M

Nutrition Facts

Calories

250

Protein

20‑30 g

Carbohydrates

12 g

Fat

8 g

Fiber

3 g