12 High-Protein Snacks to Help Reverse Insulin Resistance

Insulin resistance can be a challenging hurdle on the path to health, especially if you’re trying to manage energy dips and constant cravings. One powerful way to address this issue is through a strategic increase in protein intake. High-protein snacks not only keep you fuller for longer, but they also have minimal impact on blood sugar, preventing the spikes and crashes that make cravings worse. Protein even helps the body use insulin more efficiently, which is essential for those working to reverse insulin resistance.

Here’s a rundown of twelve high-protein snacks that can help you curb hunger, support stable blood sugar levels, and ultimately aid in reversing insulin resistance.

1. Jerky or Biltong

A highly accessible snack, jerky or biltong is packed with protein. You can find it almost anywhere, even in convenience stores. Jerky typically contains around 30 grams of protein per 100 grams, although it's essential to watch for added sugars. Go for options with low or no added sugar to avoid blood sugar spikes.

2. Greek Yogurt

Greek yogurt is a fantastic high-protein snack, containing twice as much protein as regular yogurt. Opt for unsweetened versions to avoid hidden sugars, which can disrupt blood sugar stability. Adding a few berries or a spoonful of unsweetened nut butter can add variety without compromising health benefits.

3. Hard-Boiled Eggs

Hard-boiled eggs are easy to prepare in bulk and keep on hand. They have an ideal protein-to-fat ratio and are rich in essential micronutrients, making them the perfect snack for sustaining energy between meals.

4. Cold-Water Oily Fish

Fish like salmon, mackerel, sardines, and herring are nutrient-dense and protein-rich. These types of fish are loaded with bioavailable omega-3 fatty acids, which help control blood sugar and reduce inflammation, supporting overall insulin sensitivity.

5. Cheese

Cheese offers a balanced mix of protein and fat, along with essential vitamins like D3, K2, and calcium. These nutrients work synergistically to boost immune health and support muscle function, both of which play a role in controlling blood sugar and insulin.

6. Cottage Cheese

Cottage cheese is particularly high in protein, with nearly 30 grams per cup. It’s a satisfying snack that provides substantial protein, which is especially helpful in managing blood sugar levels and curbing hunger.

7. Protein Shakes

Protein shakes are a convenient option to meet your daily protein intake goal, especially if you struggle to get enough protein from food alone. Look for a high-quality whey protein powder with minimal ingredients and avoid those with added sugars or artificial fillers.

8. Full-Fat Milk

Full-fat milk is a surprising but beneficial addition to this list, providing protein along with vitamins D3 and K2, which support calcium absorption. Opt for full-fat dairy rather than plant-based alternatives if you’re aiming to improve insulin resistance.

9. Pork Rinds

For those who crave a crunchy snack, pork rinds are a solid option. They’re high in protein and have no impact on blood sugar. Choose varieties that aren’t fried in vegetable oils to avoid unhealthy fats.

10. Bone Broth

Bone broth is packed with protein and essential nutrients. It’s also a great source of electrolytes, which can reduce cravings that result from imbalances. A mug of warm bone broth is both filling and nourishing without being heavy.

11. Meal-Style Snacks

If you find yourself frequently hungry between meals, consider eating a small, balanced meal instead. Constant snacking, even with high-protein options, can keep insulin levels elevated. This meal-based approach can give your body enough protein to stay satisfied longer and allows insulin levels to reset between meals.

Avoid Overeating on High-Calorie Snacks

You may have seen lists recommending nuts, seeds, or chickpeas as high-protein snacks. While these foods contain beneficial fats, they aren’t as protein-dense as other options on this list and can be easy to overeat due to their high caloric density. If you struggle with portion control, these snacks might not be the best choice for managing insulin resistance.

How Brooktree Consulting Can Help

At Brooktree Consulting, we specialize in lifestyle management strategies that tackle issues like insulin resistance head-on. Our comprehensive approach to health and wellness integrates personalized nutrition and fitness coaching to support your unique journey. If you're ready to take control of your health, curb cravings, and boost energy levels, let’s talk. Schedule a Discovery Call with us today, and discover how we can help you live your best, healthiest life.