[For Seniors] Delicious Snack Recipes to Get More Protein!
As we age, the amount of food we eat tends to decrease, making it harder to get the nutrients our bodies need.
A decline in protein—one of those essential nutrients—can lead to a decrease in muscle mass, making it difficult to move the body.
Immune function also declines, which can result in a higher risk of illness.
With that in mind, this time we’re introducing easy snack recipes that allow older adults, who may be eating less at meals, to conveniently get protein.
While meat and fish are sources of protein, they can become tough after cooking and may be harder to eat.
We’ve gathered snack ideas using ingredients that make it easier for older adults to consume protein, such as eggs, soy products, and dairy products.
These could also be fun to make together as a group activity, like a snack-making recreation.
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[For Seniors] Delicious High-Protein Snack Recipes (1–10)
Soy milk and carrot mousse
Here’s how to make a gentle, smooth-to-swallow soy milk carrot mousse.
You’ll need soy milk, heavy cream, carrot puree, sugar, agar, and water.
Put the sugar and agar in a saucepan and mix, then add the remaining ingredients.
Stir well and heat over a low to medium flame, stirring as you go, until just before it comes to a boil.
Divide into containers and chill to set.
Arrange the containers in an ice-water bath to cool more quickly.
Once set, top with whipped cream and mint leaves if you like, and your carrot mousse is ready.
Soy milk shiratama with kinako and kuromitsu
Shiratama sweets are popular with people of all ages, from children to adults.
Here’s a very simple shiratama treat: soy milk shiratama with kinako and kuromitsu.
As the title suggests, you only need four ingredients: soy milk, shiratama flour, kinako, and kuromitsu.
Mix the shiratama flour with the soy milk, pinch off bite-size pieces, and drop them into boiling water to form dumplings.
Let them cool slightly, plate them, then drizzle with kuromitsu and sprinkle with kinako to finish.
You can use store-bought kuromitsu and add as much as you like.
It’s a highly recommended snack known for its delightfully chewy texture.
Simple Steamed Cheese Bread
Here’s a simple and delicious steamed cheese bread recipe using pancake mix.
In a small saucepan, add 60 ml of milk, 60 g of shredded pizza cheese, and 1 tablespoon of vegetable oil, then turn on the heat.
Adjust the heat as you go and melt the cheese; once fully melted, remove from heat and let it cool.
In a separate bowl, combine 1 egg and 2 tablespoons of sugar and whisk until pale.
Gradually mix in the cooled contents of the saucepan, then add 150 g of pancake mix to make the batter.
Pour the batter into baking cups and smooth the tops.
Steam in a preheated steamer for about 15 minutes, and they’re ready.
Enjoy while warm!
[For Seniors] Delicious High-Protein Snacks! Recipes (11–20)
tofu bun
Here’s a recipe for tofu buns that you’ll want to try as soon as you see it! The method is simple enough for kids to give it a go.
First, mix 80 g of silken tofu with 150 g of pancake mix to make a dough, then dust it with cake flour.
Next, divide the dough into 45 g portions, wrap 30 g of sweet red bean paste in each, and shape them into little balls.
Finally, place the plate holding the dumplings in a frying pan with boiling water and steam for about 15 minutes.
They’re ready to enjoy! It’s great because you can make them even if you don’t have a steamer.
Protein-rich! Wheat gluten honey snack
Fu is usually rehydrated in water before use.
It’s often added to miso soup, but here’s a snack that uses fu as-is without soaking.
Place fu in a heated frying pan and dry-toast it.
Once well toasted, melt in some butter and toss to coat, then add honey and coat again.
Finish by dusting with kinako (roasted soybean flour) and mixing to combine.
The gentle sweetness of the honey, the nutty aroma of the kinako, and the light, crisp texture make this a snack you won’t be able to stop eating.
It does use the stove, but it’s simple enough that older adults can give it a try.
Salt Vanilla Cookies
These easy “Salted Vanilla Cookies” are made with ice cream and pancake mix.
No oven needed—they’re baked in a toaster! With few ingredients and simple steps, they’re perfect for snack activities in senior care facilities.
Melt vanilla ice cream in the microwave, gently mix in pancake mix, and shape into rounds.
Sprinkle a pinch of salt on top and pop them in the toaster.
They bake up crisp on the outside and fluffy inside—not too hard—making them easy for seniors to enjoy!
Koya-dofu Honey Rusk
Honey rusk made with koya-dofu (freeze-dried tofu) is a top pick for snack-time activities: it’s soft, easy to eat, and widely available at supermarkets.
The method is simple: first, soak the koya-dofu in water for about 3 minutes to rehydrate, then slice it thinly into rectangles.
Next, mix in honey, butter, and granulated sugar.
Finally, arrange the pieces on parchment paper and bake until lightly browned.
Using koya-dofu for a snack is unusual, so it feels fresh and fun!
