3 Light Protein-Rich Recipes for an Afternoon Snack

For anyone looking for a tasty, nourishing and protein-rich afternoon snack, these recipes can be excellent options. As well as being straightforward and easy to fit into a daily routine, they can help you feel full for longer and support a more balanced diet. Another benefit is that they contain no wheat flour, making them ideal for adding variety to your meals and for those following a weight-loss plan.

Here are 3 light, protein-rich recipes for an afternoon snack!

1. Chicken-filled tapioca omelette

Ingredients

• 2 eggs
• 2 tbsp tapioca starch
• 200 g cooked, shredded chicken breast
• 4 tbsp grated carrot
• 6 cherry tomatoes, halved
• 4 tbsp ricotta spread
• Salt, ground black pepper and rocket leaves, to taste
• Olive oil, for greasing

Method

Place the eggs, tapioca starch, black pepper and salt in a bowl. Beat thoroughly with a fork until smooth, then divide the mixture into two portions. Warm a frying pan over a low heat and lightly grease it with olive oil. Pour in one portion of the batter, spreading it across the base of the pan. Cook until the edges begin to lift and the top has set. Turn it over and briefly brown the other side. Repeat with the remaining batter.

Spread 1 tablespoon of ricotta spread over one half of each tapioca omelette. Add the shredded chicken, grated carrot, cherry tomatoes and rocket leaves. Fold each one in half and serve straight away.

2. Banana, oat and yoghurt muffins

Ingredients

• 2 ripe bananas
• 2 eggs
• 170 g natural yoghurt
• 100 g oat flour
• 60 g powdered milk
• 50 g chopped Brazil nuts
• 1 tsp ground cinnamon
• 1 tbsp baking powder
• Olive oil, for greasing
• Oat flour, for dusting

Method

Mash the bananas in a bowl with a fork. Add the eggs and yoghurt, mixing well. Stir in the oat flour, powdered milk and cinnamon until the batter is even and smooth. Gently fold in the Brazil nuts. Finally, add the baking powder and stir only until incorporated.

Spoon the batter into muffin cases or a muffin tin greased with olive oil and dusted with oat flour, filling each one to around two-thirds full. Place the moulds on a baking tray and bake in a preheated oven at 180 °C for approximately 20 to 25 minutes, until the muffins are set and lightly golden. Remove from the oven, allow to cool slightly and serve.

3. Spinach and mushroom quiche

Ingredients

Pastry

• 240 g chickpea flour
• 1 tbsp golden linseed flour
• 120 ml olive oil
• 240 ml water
• 1 tsp salt

Filling

• 150 g spinach
• 200 g sliced shiitake mushrooms
• 4 eggs
• 150 g cottage cheese
• 80 g cubed white cheese
• 1 garlic clove, finely chopped
• 1/2 onion, finely chopped
• 1 tsp olive oil
• Salt, ground nutmeg and ground black pepper, to taste

Method

Pastry

In a bowl, combine the linseed flour with 3 tablespoons of water and leave it for around 10 minutes, until it forms a gel. In a separate bowl, mix together the chickpea flour, salt and olive oil. Gradually stir in the linseed gel and the remaining water, mixing until you have a smooth dough that does not stick to your hands. Wrap in cling film and chill in the fridge for approximately 30 minutes.

Filling

Heat the olive oil in a pan over a medium heat, then sauté the onion and garlic. Add the mushrooms and cook until they have released most of their moisture. Stir in the spinach and cook briefly, just until wilted. Take off the heat, allow to cool slightly and drain away any excess liquid if needed. In a bowl, beat the eggs with the cottage cheese. Season with black pepper and nutmeg, then adjust the salt if necessary. Add the cooked spinach and mushroom mixture and combine well.

Assembly

Take the pastry from the fridge and roll it out. Use it to line the base and sides of a loose-bottomed tart tin. Spoon in the spinach and mushroom filling, then scatter the cubes of white cheese over the top. Bake in a preheated oven at 180 °C for about 30 to 35 minutes, until the filling is set and the surface is golden. Remove from the oven and serve immediately.