You do it right: you prepare your healthy lunch boxes for work and resist invitations to eat out from your office colleagues. But when the afternoon rolls around, hunger sets in again. And to save time, you invest in the industrialized cookies and sugary coffee from the cafeteria.
If the scenario is similar out there, maybe you need some afternoon snack recipes to include in your lunch box. They are healthier and more protein-rich, helping to ensure greater satiety during work hours. Check them out:
5 Healthy, Protein-Packed Snacks for Work
1 – Tuna paste sandwich
Ingredients:
- 1 can of tuna preserved in water;
- 1 tablespoon of cottage cheese;
- 1 teaspoon organic Dijon mustard;
- 1 pinch of cayenne pepper;
- Tofu (soy cheese) and chopped chives to taste.
Preparation method:
Mix everything together and serve with two slices of whole grain bread.
2 – Quinoa and Chicken Muffins
Ingredients:
- 2 eggs;
- 1 cup (tea) of cooked, seasoned and shredded chicken;
- 1/2 cup (tea) of cooked quinoa;
- 1/2 cup (tea) of almond flour;
- 1/4 cup (tea) of chopped chives;
- 1 tbsp (coffee) baking soda;
- 1 col (coffee) salt.
Preparation method:
Mix the ingredients and place in molds. Bake in a preheated oven at 180 degrees for 15 minutes.
3 – Protein Wrap
Ingredients:
- 1 whole wheat tortilla (type Rap 10);
- 1 large leaf of iceberg lettuce;
- Herbs and spices (oregano, basil, cayenne pepper) to taste;
- 2 tablespoons grated carrot;
- 2 tablespoons of cooked and shredded chicken breast;
- 1 cabbage (soup) of peeled coleslaw;
- 1 tablespoon balsamic vinegar.
Preparation method:
Place the lettuce on the tortilla and season with herbs. Spread the carrots mixed with the shredded chicken and curd on top. Roll up into a wrap.
4 – Healthy snack
Dough ingredients:
- 1 cup (tea) of shredded chicken;
- 2 steamed cauliflower florets;
- 1/2 teaspoon minced garlic;
- 1/2 teaspoon grated onion;
- 1/2 teaspoon of oregano;
- 1/2 col (chá) of pink salt;
- 1 tablespoon of coconut flour and 1 tablespoon of sesame seeds (for coating).
Filling ingredients:
- 2 tablespoons of buffalo cream cheese;
- Herbs (oregano, thyme, rosemary).
Preparation method:
Blend the chicken, cauliflower, garlic, onion, oregano and salt in a blender (or use a food processor) until you obtain a smooth dough. Let it rest in the refrigerator for 30 minutes. Prepare the filling: in a small bowl, mix the cream cheese with the herbs. Place the dough between two pieces of plastic wrap and open with your hands. Divide into two parts, place the filling in the center, fold and seal the sides well, pressing the edges. Coat in coconut flour and then in sesame seeds. Place in a preheated oven at 180 ˚C and bake for 30 minutes or until golden brown.
5 – Protein pies
Dough ingredients:
- 440 g cooked chickpeas;
- 1 teaspoon of chia seeds;
- 1 teaspoon of golden flaxseed flour;
- 60 grams of butter;
- Salt to taste.
Filling ingredients:
- 300g of boneless, cooked and shredded chicken breast;
- Curry to taste;
- Oregano to taste;
- Black pepper;
- 4 tablespoons of light catupiry cheese;
- 1 large onion, chopped and sautéed
- 4 cloves of garlic, chopped and crushed.
Preparation method:
Blend the chickpeas in a food processor or mash with a fork. Add the butter, flaxseed and chia seeds until you get a dough that can be shaped.
Line small silicone molds with the dough and make small holes with a fork. Bake in a medium oven for 10 minutes. Don't forget to reserve some of the dough to cover later.
Sauté the garlic, add the chicken, onion, tomato sauce, curry, oregano and let the flavors develop. Mix in the catupiry. Fill and cover the molds with the rest of the dough. Bake again until golden brown and serve.
