---
title: "Recovery Nutrition - Snack recipes with a 2:1 carb:protein ratio"
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---

Here are 12 snack recipes with a 2:1 carb:protein ratio and a calorie range of 100-400 calories per serving:

1. Peanut Butter Banana Bites

Calories: ~150

Ingredients:

1 medium banana

1 tbsp peanut butter

1 tsp honey (optional)

Preparation:

Slice the banana into rounds.

Spread peanut butter on one side of each slice.

Drizzle honey on top (optional).

Enjoy as a quick, high-carb, moderate-protein snack.

2. Greek Yogurt with Berries and Oats

Calories: ~200

Ingredients:

1/2 cup plain Greek yogurt

1/4 cup mixed berries

1 tbsp rolled oats

1 tsp honey

Preparation:

Mix yogurt, berries, and oats in a bowl.

Drizzle with honey for extra sweetness.

Enjoy the creamy and satisfying snack.

3. Apple with Almond Butter

Calories: ~180

Ingredients:

1 medium apple

1 tbsp almond butter

Preparation:

Slice the apple into wedges.

Dip each slice into almond butter.

Enjoy the crunch with healthy fats and carbs.

4. Cottage Cheese with Pineapple

Calories: ~220

Ingredients:

1/2 cup low-fat cottage cheese

1/4 cup fresh pineapple chunks

Preparation:

Combine cottage cheese and pineapple in a bowl.

Stir gently and enjoy the sweet and creamy combo.

5. Carrot Sticks and Hummus

Calories: ~150

Ingredients:

1 medium carrot

2 tbsp hummus

Preparation:

Cut the carrot into sticks.

Dip each stick into the hummus.

A light, fiber-rich snack with balanced protein and carbs.

6. Chocolate Protein Smoothie

Calories: ~300

Ingredients:

1 scoop chocolate protein powder

1/2 banana

1/2 cup almond milk

1 tbsp peanut butter

Preparation:

Blend all ingredients until smooth.

Enjoy a delicious, protein-packed smoothie with a 2:1 carb-to-protein ratio.

7. Chia Pudding with Almonds

Calories: ~220

Ingredients:

1 tbsp chia seeds

1/2 cup almond milk

1 tsp maple syrup

1 tbsp slivered almonds

Preparation:

Mix chia seeds and almond milk, let it sit in the fridge for 4-6 hours or overnight.

Add maple syrup and top with almonds before serving.

8. Tuna Salad with Whole Wheat Crackers

Calories: ~250

Ingredients:

1/4 cup canned tuna (in water)

1 tbsp Greek yogurt

4 whole wheat crackers

1 tsp mustard

Preparation:

Mix tuna with Greek yogurt and mustard.

Serve with whole wheat crackers for a satisfying snack.

9. Oatmeal with Protein Powder

Calories: ~300

Ingredients:

1/2 cup rolled oats

1 scoop vanilla protein powder

1/4 cup almond milk

1 tsp cinnamon

Preparation:

Cook the oats with almond milk.

Stir in protein powder and cinnamon.

Enjoy a filling, protein-packed oatmeal snack.

10. Hard-Boiled Eggs and Whole Grain Toast

Calories: ~230

Ingredients:

2 hard-boiled eggs

1 slice whole grain toast

Preparation:

Peel and slice the hard-boiled eggs.

Toast the bread and enjoy with eggs on top for a balanced snack.

11. Rice Cakes with Nut Butter and Raisins

Calories: ~200

Ingredients:

1 rice cake

1 tbsp almond or peanut butter

1 tbsp raisins

Preparation:

Spread nut butter over the rice cake.

Top with raisins for a sweet and crunchy snack.

12. Edamame with Sea Salt

Calories: ~150

Ingredients:

1/2 cup shelled edamame (cooked)

1/4 tsp sea salt

Preparation:

Steam or microwave the edamame.

Sprinkle with sea salt and enjoy a simple, protein-rich snack.

These snacks provide a healthy balance of carbs and protein to support your energy levels and recovery. Mix and match these recipes depending on your calorie needs!