Protein is an essential macronutrient that supports muscle growth, helps repair tissues, and keeps you feeling full between meals. While it’s easy to load up on protein at breakfast, lunch, or dinner, many people find themselves reaching for low-protein snacks. The good news is that with a little planning, you can find plenty of delicious and easy high-protein snacks to keep you energized throughout the day.
Whether you prefer animal-based or plant-based sources, here are some high-protein snack ideas for everyone.
1. Greek Yogurt with Berries and Nuts
Protein Source: Greek yogurt, nuts
Protein Content: About 15-20 grams of protein per cup of Greek yogurt
Why It’s Great: Greek yogurt is packed with protein and probiotics, and adding a handful of berries and nuts enhances the flavor and provides antioxidants and healthy fats.
2. Hard-Boiled Eggs
Protein Source: Eggs
Protein Content: About 6 grams of protein per egg
Why It’s Great: Hard-boiled eggs are easy to prepare, portable, and packed with essential nutrients like B vitamins and healthy fats.
3. Hummus with Veggies
Protein Source: Chickpeas (in hummus)
Protein Content: Around 6 grams of protein per 3-tablespoon serving
Why It’s Great: Hummus is a satisfying plant-based snack that pairs well with crunchy vegetables like carrots, bell peppers, and cucumbers, adding fiber and vitamins.
4. Cottage Cheese with Pineapple or Cucumber
Protein Source: Cottage cheese
Protein Content: About 14 grams of protein per ½ cup serving
Why It’s Great: Cottage cheese is high in protein and low in fat. Mix it with fruit like pineapple for a sweet treat, or add cucumber and black pepper for a savory snack.
5. Turkey or Chicken Roll-Ups
Protein Source: Turkey or chicken breast
Protein Content: About 8-10 grams of protein per 3 slices
Why It’s Great: This snack is simple to make: roll up slices of turkey or chicken breast with a slice of cheese or avocado for a quick, high-protein bite that’s low in carbs.
6. Edamame
Protein Source: Soybeans
Protein Content: About 17 grams of protein per cup (cooked)
Why It’s Great: Edamame is a complete protein source and a satisfying, crunchy snack. You can enjoy it steamed with a little salt or tossed in your favorite spices.
7. Protein Balls or Energy Bites
Protein Source: Protein powder, nuts, seeds
Protein Content: Varies, typically around 6-8 grams per ball
Why It’s Great: Protein balls are easy to make with just a few ingredients, like oats, nut butter, and protein powder. They’re perfect for a quick, sweet, protein-rich snack that’s great on the go.
8. Roasted Chickpeas
Protein Source: Chickpeas
Protein Content: About 6 grams of protein per ½ cup
Why It’s Great: Roasted chickpeas are crunchy, satisfying, and packed with plant-based protein. You can season them with spices like paprika, garlic powder, or chili for extra flavor.
9. Tuna Salad on Whole Grain Crackers
Protein Source: Tuna
Protein Content: Around 20 grams of protein per 3-ounce serving of tuna
Why It’s Great: Tuna is a lean protein source, and pairing it with whole-grain crackers makes for a balanced snack. Mix the tuna with a little Greek yogurt and mustard for added protein and flavor.
10. Pumpkin Seeds
Protein Source: Pumpkin seeds
Protein Content: About 9 grams of protein per ¼ cup
Why It’s Great: These crunchy seeds are easy to carry around and full of protein, magnesium, and healthy fats. Enjoy them as a topping on yogurt, oatmeal, or just by themselves.
11. Cottage Cheese with Sliced Turkey and Tomatoes
Protein Source: Cottage cheese, turkey slices
Protein Content: About 20 grams of protein in this combo
Why It’s Great: For a savory, high-protein snack, try pairing cottage cheese with sliced turkey breast and diced tomatoes. This combination is filling, delicious, and nutrient-dense.
12. Quinoa Salad with Vegetables and Feta
Protein Source: Quinoa, feta cheese
Protein Content: About 8 grams of protein per 1-cup serving
Why It’s Great: Quinoa is a complete protein, meaning it contains all nine essential amino acids. Combine it with veggies and feta for a light, protein-rich snack.
13. Almond Butter on Apple Slices
Protein Source: Almond butter
Protein Content: About 7 grams of protein per 2 tablespoons
Why It’s Great: Almond butter provides protein and healthy fats, and pairing it with apple slices adds fiber and a touch of natural sweetness.
14. Beef Jerky or Turkey Jerky
Protein Source: Lean meat
Protein Content: About 10-15 grams of protein per ounce
Why It’s Great: Jerky is a portable, high-protein snack perfect for busy days. Just be mindful of the sodium content and opt for low-sodium versions when possible.
15. Chia Seed Pudding
Protein Source: Chia seeds
Protein Content: Around 5 grams of protein per 2 tablespoons of chia seeds
Why It’s Great: Chia seeds are rich in fiber and omega-3 fatty acids, and they create a pudding-like texture when soaked in liquid. Mix chia seeds with almond milk and a touch of honey, then let it sit overnight for a delicious and protein-packed snack.
Adding high-protein snacks to your diet can help keep you satisfied, support muscle growth, and boost overall energy levels. Whether you prefer meat-based or plant-based options, there’s something for everyone on this list. When it comes to healthy snacking, remember to choose whole foods whenever possible, and aim for a balance of protein, healthy fats, and fiber for the most satisfying snack experience.