15 Low-Sugar Snacks That Support Muscle Repair and Growth

When you’re working on building muscle, finding the right snacks can be a game changer. The key? Options that keep sugar low while fueling recovery and growth. This list is all about easy, low-sugar snacks that pack a serious protein punch without any fuss. These bites won’t just satisfy cravings but also support your body’s recovery, helping those muscles rebuild stronger each time.

Greek Yogurt with Nuts and Seeds

Greek yogurt is rich in protein and probiotics, aiding muscle recovery and gut health. Top 1 cup of plain Greek yogurt with 2 tablespoons of mixed nuts and seeds for added healthy fats and fiber. This combination provides a satisfying texture and enhances the yogurt’s nutritional profile. Opt for unsweetened yogurt to keep sugar content low. This snack delivers approximately 20 grams of protein per serving.

Cottage Cheese with Pineapple Chunks

Cottage cheese offers a high casein protein content, which digests slowly to support muscle repair. Mix 1 cup of low-fat cottage cheese with ½ cup of fresh pineapple chunks for a touch of natural sweetness and vitamin C. The pineapple adds a refreshing flavor without excessive sugar. This snack is both satisfying and beneficial for muscle maintenance. Each serving provides around 25 grams of protein.

Hard-Boiled Eggs with Avocado

Hard-boiled eggs are a convenient source of complete protein, essential for muscle growth. Pair two hard-boiled eggs with half a sliced avocado to incorporate healthy monounsaturated fats and fiber. This combination offers a creamy texture and keeps you full longer. It’s a simple, portable snack ideal for post-workout nourishment. Together, they provide about 14 grams of protein.

Turkey and Cheese Roll-Ups

Lean turkey slices are low in fat and high in protein, making them excellent for muscle repair. Roll 2 ounces of turkey breast slices with 1 ounce of low-fat cheese for a savory, protein-packed snack. This duo offers a satisfying taste and supports muscle maintenance. It’s easy to prepare and perfect for on-the-go snacking. Each roll-up contains approximately 15 grams of protein.

Edamame with Sea Salt

Edamame, or young soybeans, are a plant-based protein source rich in essential amino acids. Steam 1 cup of edamame and sprinkle with a pinch of sea salt for flavor. This snack is not only high in protein but also provides fiber and antioxidants. It’s a great option for vegetarians seeking muscle-supportive snacks. One cup offers about 17 grams of protein.

Hummus with Vegetable Sticks

Hummus, made from chickpeas, is a good source of plant-based protein and healthy fats. Serve ¼ cup of hummus with sliced vegetables like carrots, celery, and bell peppers for added fiber and vitamins. This combination is both crunchy and creamy, making it a satisfying snack. It’s also versatile and can be customized with different vegetable choices. This pairing provides approximately 5 grams of protein per serving.

Tuna Salad on Cucumber Slices

Tuna is a lean protein source rich in omega-3 fatty acids, beneficial for muscle recovery. Mix 3 ounces of canned tuna with 1 tablespoon of Greek yogurt and season with salt and pepper. Spoon the mixture onto cucumber slices for a refreshing, low-carb snack. This provides a crunchy base and keeps the snack light. Each serving delivers about 20 grams of protein.

Protein Smoothie with Spinach and Berries

A protein smoothie can be a quick and nutritious snack supporting muscle growth. Blend 1 scoop of protein powder with 1 cup of spinach, ½ cup of mixed berries, and 1 cup of unsweetened almond milk. This combination offers antioxidants, fiber, and protein. It’s a convenient option for a post-workout boost. Depending on the protein powder, this smoothie can provide around 25 grams of protein.

Almond Butter on Apple Slices

Almond butter is rich in healthy fats and protein, aiding muscle repair. Spread 1 tablespoon of almond butter on slices of one medium apple for a balance of protein, fiber, and natural sweetness. This snack is both satisfying and nutritious. It’s also easy to prepare and portable. Each serving offers about 4 grams of protein.

Chia Seed Pudding with Berries

Chia seeds are high in protein, fiber, and omega-3 fatty acids, supporting muscle health. Mix 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk and let it sit overnight. Top with ½ cup of fresh berries before serving for added antioxidants and flavor. This pudding is a creamy and satisfying snack. Each serving provides approximately 6 grams of protein.

Roasted Chickpeas

Chickpeas are a plant-based protein source that can be roasted for a crunchy snack. Toss 1 cup of canned chickpeas (drained and rinsed) with 1 tablespoon of olive oil and season with spices like paprika and garlic powder. Roast at 400°F (200°C) for 20-30 minutes until crispy. This snack is both flavorful and nutritious. One cup offers about 15 grams of protein.

Smoked Salmon on Whole Grain Crackers

Smoked salmon is rich in protein and omega-3 fatty acids, beneficial for muscle repair. Place 2 ounces of smoked salmon on 4 whole-grain crackers and top with a squeeze of lemon juice and fresh dill. This combination provides a savory and satisfying snack. It’s also elegant enough for entertaining. Each serving delivers approximately 12 grams of protein.

 Quinoa Salad with Vegetables

Quinoa is a complete protein source, containing all essential amino acids. Cook ½ cup of quinoa and mix with 1 cup of chopped vegetables like cucumbers, tomatoes, and bell peppers. Drizzle with olive oil and season with salt and pepper. This quinoa salad is light yet filling, providing a nutritious boost. Each serving offers around 8 grams of protein.

Cottage Cheese with Sliced Strawberries

Cottage cheese is packed with casein, a slow-digesting protein perfect for muscle recovery. Add 1 cup of cottage cheese to a bowl and top with ½ cup of fresh sliced strawberries for a naturally sweet flavor. The strawberries provide vitamin C, which supports immunity and overall health. This snack is creamy, refreshing, and high in protein. A serving contains about 25 grams of protein.

Boiled Shrimp with Cocktail Sauce

Shrimp is a lean protein source, rich in amino acids that help with muscle growth. Boil 10-12 shrimp (about 3 ounces) and serve with 2 tablespoons of low-sugar cocktail sauce. This snack is low in calories but high in satisfying protein. It’s quick to prepare and makes a great post-workout bite. Each serving provides around 18 grams of protein.

This article originally appeared on RetailShout.

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