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5 Healthy Protein Snacks For The Evening Watching TV

What would a series marathon be without snacks? Unthinkable! You can even build muscle with these 5 delicious, high-protein TV snacks.

Chips, chocolate and gummy bears are anything but healthy – but unfortunately, they are all too happy to eat in front of the television. They only contain many “empty” calories, fat and sugar, but no proteins, let alone vitamins. If you want to eat healthily and maybe even build muscle, you should stay away from these TV snacks. However, that doesn’t mean that you can’t snack on the couch in the evening – it just has to be the right thing.

How Do TV Snacks Get Healthy?

A lot of protein, little sugar, good fiber and a good portion of vitamins and minerals – this is what the optimal television snack should look like. Your body regenerates at night and uses this phase to repair minor injuries to the muscles that may have occurred during exercise, for example. This requires amino acids, the “building blocks” of proteins. Thus, a protein-rich snack in the evening is even ideal for building new muscle mass.

Which TV Snacks Are Healthy?

You can get some healthy snacks directly in the supermarket, for example, nuts, low-fat quark, cottage cheese or eggs (which you only have to boil hard). All of them can score with high protein content. The only thing you shouldn’t snack on is the nuts, as they are very high in calories. However, you can also create your snacks. These 5 TV snacks (quantities for two people each) are ready in no time, healthy, and they all contain a good portion of protein.

Crispy Chickpeas From The Oven

Not only are chickpeas a great source of protein, but the legumes are also high in potassium and iron. While potassium transmits stimuli between nerve and muscle cells, iron binds oxygen in the blood. It thus ensures that your muscles and organs are supplied with sufficient oxygen.


  • 1 can (400 g) chickpeas
  • 2 tbsp olive oil
  • 1 clove of garlic
  • as desired salt, pepper, paprika powder, curry


  1. Preheat the oven to 180 ° C, put the chickpeas in a sieve and hold them under running water.
  2. Place the chickpeas on a baking sheet, pat dry. Mix olive oil with a pressed clove of garlic and pour over the chickpeas. Sprinkle with the spices and roast in the oven for about 15 minutes.

Nutritional values: 284 calories, 8.8 grams of protein, 16.6 grams of carbohydrates, 25.6 grams of fat

Spicy Popcorn

Popcorn is the typical cinema snack. So why not on the sofa at home too? While prepackaged popcorn contains a lot of sugar and unhealthy fat, you can decide how you like it best when creating your own. Whether sweet, salty, with spices or pure.


  • 100 g popcorn corn
  • 1 tbsp olive oil
  • as desired, salt, erythritol or dried spices


  1. Cover the bottom of the pot with oil and popcorn corn and put the lid on – otherwise, the popcorn will fly through the kitchen. Turn the stove on until the kernels start popping.
  2. Reduce the stove to medium heat and swirl the pan over and over to keep the popcorn from burning.
  3. Put the finished, hot popcorn in a bowl, sprinkle it with salt or erythritol (for sweet popcorn) and stir well.

Nutritional values: 453 calories, 8.7 grams of protein, 64.2 grams of carbohydrates, 15.8 grams of fat

Tip: Popcorn with dried spices, such as rosemary, tastes particularly delicious. It even goes well with a pinch of garlic powder. Curry powder or grated Parmesan also offer a real taste experience. Just give it a try!

Tomato And Feta Bruschetta

Bruschetta is an Italian starter. But it is also suitable as a healthy TV sack. It’s not too powerful, tasty and nice and crispy. Perfect for a culinary couch evening.


  • 4 slices (approx. 100 g) ciabatta
  • 80 g feta
  • 1 tbsp olive oil
  • 1 clove of garlic
  • Salt, pepper, basil and Italian herbs as desired


  • Cut the ciabatta into slices, remove the garlic clove from the skin and rub the ciabatta with the garlic. Cut the tomatoes and feta into slices.
  • Heat the oil in a pan and toast the bread slices until golden brown. Remove the bread and lightly sear the tomato slices.
  • Cover the bread alternately with feta and tomatoes, drizzle some olive oil over it and, depending on your taste, garnish with salt, pepper, Italian herbs or basil.

Nutritional values: 529 calories, 20.95 grams of protein, 46.8 grams of carbohydrates, 28.35 grams of fat

Tuna On Cucumber Slices

Tuna is one of the best sources of protein. After all, 100 grams of tuna (canned, in its juice) contains 25 grams of protein. If you combine it with fibre in the form of crunchy vegetables, you get a protein snack.


  • 1/2 can (75 g) of tuna in its juice
  • 1 tbsp (30 g) cream cheese with 20% fat
  • 1/2 small onion
  • 1/2 small cucumber
  • if desired, salt, pepper


  • Cut the onion into small cubes and mix with the tuna, cream cheese and salt and pepper.
  • Cut the cucumber into slices and brush with the tuna cream.

Nutritional values: 140 calories, 22.3 grams of protein, 4 grams of carbohydrates, 3.5 grams of fat

Chicken Breast Fillet On A Salad Boat

Poultry contains a lot of protein (chicken and turkey breasts each have 24 grams per 100 grams). They are also very lean, with just one percent fat. How about a delicious poultry wrap, but with fresh salad instead of high-carbohydrate wheat tortillas?


  • 5 lettuce leaves (for example, lettuce hearts, chicory and romaine lettuce are suitable)
  • 125 g chicken or turkey breast fillet
  • 2 radishes
  • 1 clove of garlic
  • 1 tbsp (20 g) peanuts
  • Salt, pepper, teriyaki sauce, if you like


  1. Cut the chicken breast into cubes and marinate with the pressed garlic clove, salt, pepper and teriyaki sauce.
  2. Wash the lettuce and cut the radishes into thin slices.
  3. Sear the chicken breast. Then cover the lettuce leaves with the meat, radishes and peanuts and enjoy.

Nutritional values: 260 calories, 35 grams of protein, 4 grams of carbohydrates, 11 grams of fat

Tip: You can also sauté the chicken breast with a bit of tomato paste instead of teriyaki sauce. Refined with Italian herbs and with strained tomatoes, it is reminiscent of the last vacation in Italy.

Bottom Line: These Protein Snacks Are Better Than Chips

A TV evening without snacks is possible, but only half as nice. Our 5 snack ideas are not only healthy. They all contain a good portion of protein and provide you with high-quality nutrients. That makes the Netflix evening a lot more fun.


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