Cherry Tomatoes with Mozzarella
Most high-protein snacks take either time or a long ingredient list. This one takes neither.
Two ingredients. Cherry tomatoes halved, low-moisture mozzarella sliced, salt and pepper. The mozzarella does the heavy lifting here. It delivers 12g of protein in a 173-calorie snack with the kind of dense, satisfying chew that fresh mozzarella can’t match.
Ingredients
- cherry tomatoes 8 pieces
- mozzarella, low-moisture part skim 2 oz
Method
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Halve the cherry tomatoes and slice the mozzarella.
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In a bowl, combine the tomatoes with the mozzarella. Season with salt and pepper.
Fresh basil leaves take this from good to great, but tear them by hand right before serving. Cutting basil with a knife bruises the leaves and turns them dark within minutes.
When calcium from dairy and lycopene from tomatoes arrive in the gut at the same time, they compete for absorption. A randomized crossover trial found that a calcium dose comparable to what cheese delivers reduced lycopene uptake by 83% in healthy adults. The mechanism: calcium ions change the electrical charge of the molecules that ferry lycopene through the intestinal wall. This does not mean the pairing is a problem. It means the lycopene contribution from this snack is smaller than eating the tomatoes alone would suggest.
Borel et al., 2016, British Journal of Nutrition · DOIWhy This Works
Behind this recipe
Can I use fresh mozzarella instead?
Yes, but the macros shift noticeably. Low-moisture part-skim mozzarella has roughly twice the protein density of fresh mozzarella because the water has been removed. Swapping in fresh mozzarella means less protein per ounce, more moisture on the plate, and a softer texture. The recipe still works. It just becomes a different snack.
Is 12g of protein enough for a snack?
For a snack between meals, 12g is a solid contribution without turning it into a full meal. Research consistently finds that total daily protein intake matters more than the amount in any single eating occasion. This snack fills the gap without replacing your next proper protein source.
Why low-moisture mozzarella specifically?
Low-moisture part-skim mozzarella has been pressed and aged to remove water, which concentrates the protein and gives it a firm, sliceable texture. Fresh mozzarella is softer, wetter, higher in fat per gram, and lower in protein. The low-moisture version holds its shape when sliced and gives this two-ingredient snack structure.
