Request: High-protein snacks

[sonia]

I would like to have more high-protein snacks on hand, and the usual suggestions don't work for my digestive system (nuts, soy, dairy, beans). Does anyone have recipes to recommend? I'm thinking something like mini-frittatas made in muffin cups. Some kind of meatballs would be an option, but I'd prefer something that was less fuss to make. Thanks!

I did a quick search before posting and found this recipe: https://www.allrecipes.com/recipe/231480/muffin-pan-frittatas/ Looks reasonable, although I wouldn't put in milk or cheese. At least it gives me proportions and baking time.

Comments

[panisdead]

I have been making the Hubster a "breakfast casserole" for quite a while that could be easily adaptable:

For an 8x8 pan, lined with foil and sprayed with baking oil:

5 eggs
a pack of browned chicken sausages (I use Applegate chicken & maple, which is 10 sausage links)
about 2 tbsp chopped onion

Brown the sausages and onion in a pan together. Slice the sausages when browned.
Whisk the eggs.
Add everything to the lined/oiled 8x8 baking pan. Bake at 425 for 23 (20-25, depending on your oven) minutes.
Slice into squares when cool.

He then puts the squares on tortillas, heats them, and adds salsa for breakfast. You could easily dice whatever veggies you want and add to the baking pan before you bake them.

[sonia]

That sounds easy, thanks! And I’ve bought those sausages before. I will try it out.

[mific]

Beef jerky?

[sonia]

Good thought. I'm having trouble finding some that doesn't have paprika or cayenne or "spices" which might cover those. I have an inquiry in with a farmers' market vendor about the meat sticks they sell. Also it's expensive, but I'm somewhat resigned to that.

[fred_mouse]

I used to boil a dozen eggs and then have them in the fridge ready to go. We also buy fish balls at the local east asian grocer, but I have not checked them for soy. Those come frozen, and we are as likely to eat them frozen as heat them up. Some of the brands are gluten free; some say 'starch'.

[sonia]

Hm, fish balls! I'll have to find an east asian grocer that's closer than a 45 min bike ride, since they might not be frozen anymore by the time I get home. Thanks!

egg products & fish possibilities

[jesse_the_k]

egglife egg wraps are almost tasteless, have 5g protein each, and can be wrapped around anything. egglife also offers power pasta, which I haven’t tasted yet. Seems to be egg wraps with a little bit of egg yolk sliced into ribbons. 20g protein/serving!

I’m a big fan of sardines (my fave is the matiz brand which pack 20g in a can, plus olive oil!

Frozen fish (plain, no breading) cooked in the microwave is on my regular rotation: 15 minutes start to finish.

My recipe

I unwrap a 1/4# (130g) frozen filet, place in a lidded glass casserole. Splash in something with bite: vinegar, citrus, or white wine (but mirin won’t work). Cook that, covered, for 3:33 at 70% power (on my 1200W microwave). I flip over the fish and add ~2 Tbs of fat (sesame or olive oil work well). Then I cover with sliced raw mushrooms, frozen or fresh green beans, and frozen or fresh greens. Replace the lid and cook 2:30 at 70%, let stand for 2 minutes. Finish with a dash of tamari and some furikake.

Re: egg products & fish possibilities

[sonia]

Thanks for these ideas! I will see if I can find the egg wraps. I just found in looking at iHerb that there is such a thing as egg protein powder! I thought they were all soy or beans.

I had forgotten about fish as a possibility, and frozen eliminates the need to cook it right away. I haven't been fond of sardines in the past, but I could try them again.

Re: egg products & fish possibilities

[jesse_the_k]

Sardines are definitely an acquired taste!

White anchovies, which are easier to find on the coasts, are actually quite mellow tasting, orders of magnitude less than standard black anchovies.

I love frozen food for its convenience factor. (I even create my own frozen greens because consumer-oriented ones at my grocery store are horrible.)

protein powders and jerky

[harmonic_tabby]

I use a whey based protein powder in my smoothies. They are making protein powders from all sorts of things so I encourage you to keep looking for something that you can digest.

I like the no sugar added jerky from Tillamook County Smoker. Like all jerky it is spendy but there is no sugar to trigger a change in blood sugar, an advantage for this diabetic.

Re: protein powders and jerky

[sonia]

Thanks for the rec!