Protein is an essential nutrient that helps build and maintain muscle, support immune function, and regulate appetite. Snacking on high-protein foods can also keep you feeling full and energized throughout the day, preventing overeating and cravings. However, not all protein snacks are created equal. Some may be high in calories, fat, sugar, or additives that can undermine your health goals. That’s why it’s important to choose wholesome, natural, and nutritious protein sources that offer other benefits, such as fiber, vitamins, minerals, and antioxidants. In this blog post, we will share 10 high-protein snacks that are healthy and portable, so you can enjoy them anytime and anywhere. We will also answer some frequently asked questions about protein and snacking at the end of the post.

1. Greek Yogurt with Berries

Greek yogurt is a creamy and delicious snack that packs a lot of protein. One cup (245 grams) of plain, nonfat Greek yogurt provides about 23 grams of protein, which is almost half of the daily recommended intake for women and 40% for me. Greek yogurt also contains probiotics, which are beneficial bacteria that support digestive health and immunity. To make your Greek yogurt snack even more satisfying and nutritious, top it with some fresh or frozen berries, such as strawberries, blueberries, raspberries, or blackberries. Berries are rich in antioxidants, fiber, and vitamin C, and they add natural sweetness and flavor to your yogurt. A half-cup (74 grams) of mixed berries provides about 2 grams of protein and 4 grams of fiber, along with only 32 calories.

2. Hard-Boiled Eggs

Eggs are one of the most complete and high-quality sources of protein, containing all nine essential amino acids that your body cannot make on its own⁴. One large egg provides about 6 grams of protein, along with choline, selenium, vitamin B12, and other nutrients. Hard-boiling eggs is a simple and convenient way to prepare them for snacking. You can boil a batch of eggs at the beginning of the week and store them in the fridge for up to a week. To peel them easily, crack the shells and soak them in cold water for a few minutes before removing them. You can enjoy hard-boiled eggs on their own, or sprinkle them with some salt, pepper, paprika, or your favorite seasoning. You can also make egg salad by mashing the eggs with some light mayonnaise, mustard, and chopped celery, and spreading it on whole-wheat bread or crackers.

3. Cottage Cheese with Nuts and Seeds

Cottage cheese is another dairy product that is high in protein and low in fat and calories. One cup (226 grams) of low-fat cottage cheese provides about 28 grams of protein, along with calcium, phosphorus, and vitamin B12. Cottage cheese has a mild and slightly tangy flavor that goes well with both sweet and savory toppings. For a crunchy and nutritious snack, mix cottage cheese with some nuts and seeds, such as almonds, walnuts, sunflower seeds, or pumpkin seeds. Nuts and seeds are also good sources of protein, as well as healthy fats, fiber, and antioxidants. A quarter-cup (30 grams) of mixed nuts and seeds provides about 7 grams of protein and 5 grams of fiber, along with 200 calories.

4. Hummus with Vegetable Sticks

Hummus is a creamy and flavorful dip made from cooked and mashed chickpeas, tahini, olive oil, lemon juice, garlic, and spices. Chickpeas are a type of legume that are high in protein, fiber, iron, folate, and other nutrients. Tahini is a paste made from sesame seeds, which are also rich in protein, healthy fats, calcium, and magnesium. One-fourth cup (60 grams) of hummus provides about 6 grams of protein and 4 grams of fiber, along with 177 calories. Hummus is a versatile dip that can be paired with various foods, such as whole-wheat pita bread, crackers, or tortilla chips. However, for a low-carb and high-fiber option, try dipping some vegetable sticks into hummus, such as carrots, celery, cucumber, bell pepper, or broccoli. Vegetables are low in calories and high in water, vitamins, minerals, and antioxidants, making them a perfect snack for weight management and overall health.

5. Peanut Butter with Apple Slices

Peanut butter is a delicious and filling snack that can satisfy your sweet tooth and your protein needs. Peanut butter is made from roasted and ground peanuts, which are high in protein, healthy fats, fiber, and vitamin E. Two tablespoons (32 grams) of peanut butter provide about 8 grams of protein and 2 grams of fiber, along with 188 calories. Peanut butter can be spread on toast, crackers, or waffles, or mixed into oatmeal, yogurt, or smoothies. For a simple and satisfying snack, pair peanut butter with some apple slices. Apples are high in fiber, vitamin C, and antioxidants, and they have a sweet and crunchy texture that complements the creamy and nutty flavor of peanut butter. One medium apple (182 grams) provides about 1 gram of protein and 4 grams of fiber, along with 95 calories.

6. Tuna Salad with Whole-Wheat Crackers

Tuna is a type of fish that is high in protein and low in fat and calories. One can (142 grams) of tuna packed in water provides about 33 grams of protein, along with omega-3 fatty acids, selenium, vitamin B12, and niacin. Omega-3 fatty acids are essential fats that have anti-inflammatory and heart-protective effects. Tuna salad is a quick and easy way to make a high-protein snack from canned tuna. You can make tuna salad by mixing tuna with some light mayonnaise, mustard, lemon juice, and chopped onion, celery, and parsley. You can enjoy tuna salad on its own, or serve it with some whole-wheat crackers for some extra fiber and crunch. Whole-wheat crackers are made from whole-grain flour, which contains more protein, fiber, and nutrients than refined flour. Six whole-wheat crackers (28 grams) provide about 3 grams of protein and 3 grams of fiber, along with 120 calories.

7. Edamame with Sea Salt

Edamame are young soybeans that are harvested before they mature and harden. They are usually sold in their pods, which can be boiled or steamed and eaten as a snack. Edamame are one of the few plant foods that contain all nine essential amino acids, making them a complete protein source. One cup (155 grams) of edamame provides about 17 grams of protein, along with fiber, iron, folate, and vitamin K. Edamame have a mild and nutty flavor that can be enhanced with some sea salt, soy sauce, or sesame oil. You can also sprinkle some sesame seeds, red pepper flakes, or garlic powder for some extra flavor and nutrition. Edamame are a popular snack in Japan and other Asian countries, and they are also available in many grocery stores and health food shops.

8. Turkey Roll-Ups with Cheese and Lettuce

Turkey is a lean and high-protein meat that can be used to make a variety of dishes, such as sandwiches, salads, soups, or casseroles. Turkey is also a good source of tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that regulates mood and sleep. Turkey roll-ups are a simple and portable snack that can be made from sliced turkey breast, cheese, and lettuce. You can make turkey roll-ups by placing a slice of cheese on top of a slice of turkey, and then adding some lettuce leaves. You can also add some mustard, mayonnaise, or cranberry sauce for some extra flavor and moisture. Then, roll up the turkey and cheese around the lettuce, and secure it with a toothpick. One turkey roll-up with cheese and lettuce provides about 10 grams of protein and 1 gram of fiber, along with 100 calories.

9. Protein Bars

Protein bars are convenient and ready-to-eat snacks that can provide a good amount of protein, along with some carbs, fats, and other nutrients. Protein bars are usually made from protein powders, such as whey, soy, or pea, and they may also contain nuts, seeds, dried fruits, chocolate, or other ingredients. Protein bars can vary widely in their nutritional content, depending on the brand, flavor, and size. Some protein bars may be high in sugar, fat, or additives, which can negate their health benefits. Therefore, it’s important to read the nutrition labels and ingredient lists carefully, and choose protein bars that are low in sugar, high in fiber, and made from natural and wholesome ingredients. A good example of a healthy protein bar is the KIND Protein Bar, which contains 12 grams of protein and 5 grams of fiber, along with 250 calories. The KIND Protein Bar is made from almonds, peanuts, soy protein isolate, honey, and dark chocolate, and it has no artificial flavors, colors, or preservatives.

10. Roasted Chickpeas

Roasted chickpeas are a crunchy and savory snack that can satisfy your salty cravings and your protein needs. Roasted chickpeas are made from cooked and drained chickpeas, which are tossed with some oil and spices, and then baked in the oven until crisp and golden. Chickpeas are a type of legume that are high in protein, fiber, iron, folate, and other nutrients. One cup (164 grams) of cooked chickpeas provides about 15 grams of protein and 13 grams of fiber, along with 269 calories. Roasted chickpeas can be seasoned with various spices, such as salt, pepper, paprika, cumin, garlic, or curry, to suit your taste preferences. You can store roasted chickpeas in an airtight container for up to a week and enjoy them as a snack or a salad topping.

FAQs

How much protein do I need per day?

The amount of protein you need per day depends on your age, weight, activity level, and health goals. The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight per day for adults, which translates to about 56 grams for men and 46 grams for women. However, this is the minimum amount needed to prevent deficiency, and not necessarily the optimal amount for health and performance. Some experts suggest that higher protein intake may be beneficial for weight loss, muscle growth, recovery, and aging . A general guideline is to aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day, or about 20 to 30 grams of protein per meal and snack.

What are the best sources of protein?

The best sources of protein are those that are high in quality, quantity, and bioavailability. Quality refers to the amino acid profile of the protein, or how well it matches the human body’s needs. Quantity refers to the amount of protein per serving or per calorie. Bioavailability refers to the digestibility and absorption of the protein. Animal sources of protein, such as meat, poultry, fish, eggs, and dairy, are generally high in quality, quantity, and bioavailability, as they contain all nine essential amino acids and are easily digested and absorbed. Plant sources of protein, such as legumes, nuts, seeds, grains, and vegetables, are generally lower in quality, quantity, and bioavailability, as they lack one or more essential amino acids and are less digestible and absorbable. However, plant sources of protein also offer other benefits, such as fiber, antioxidants, and phytochemicals, and they can complement each other to form complete proteins. For example, combining legumes and grains, such as beans and rice, or nuts and seeds, such as peanut butter and bread, can provide all nine essential amino acids.

What are the benefits of snacking on high-protein foods?

Snacking on high-protein foods can have several benefits for your health and well-being, such as:

• Appetite control: Protein can help suppress hunger and increase satiety, or the feeling of fullness, by stimulating the release of hormones that regulate appetite, such as peptide YY, cholecystokinin, and glucagon-like peptide-1. Snacking on high-protein foods can also reduce the amount of calories you consume at the next meal, as well as the total daily calorie intake .
• Weight management: Protein can help promote weight loss and prevent weight regain, by boosting your metabolism, preserving your muscle mass, and reducing your body fat . Snacking on high-protein foods can also help you burn more calories, as protein has a higher thermic effect than carbs or fat, meaning it requires more energy to digest and metabolize.
• Muscle growth and recovery: Protein can help stimulate muscle protein synthesis, or the process of building and repairing muscle tissue, by providing the necessary amino acids and activating the mTOR pathway, a key regulator of muscle growth . Snacking on high-protein foods can also help you recover faster and better from exercise, by reducing muscle damage, soreness, and inflammation .
• Bone health: Protein can help maintain and improve bone health, by supporting bone formation, mineralization, and density, and by preventing bone loss and fractures . Snacking on high-protein foods can also provide other nutrients that are important for bone health, such as calcium, phosphorus, magnesium, and vitamin D.

What are some tips for choosing and preparing high-protein snacks?

Here are some tips for choosing and preparing high-protein snacks that are healthy and delicious:

• Choose natural and wholesome protein sources: Avoid processed and packaged protein snacks that may be high in calories, fat, sugar, or additives, such as protein bars, shakes, cookies, or chips. Instead, opt for natural and wholesome protein sources, such as dairy, eggs, meat, poultry, fish, legumes, nuts, seeds, and grains, and combine them with fruits, vegetables, or whole grains for a balanced and nutritious snack.
• Prepare your snacks in advance: To save time and avoid temptation, prepare your snacks in advance and store them in the fridge or freezer for easy access. For example, you can boil a batch of eggs, make some tuna salad, roast some chickpeas, or bake some protein bars at the beginning of the week, and then portion them into individual containers or bags. You can also wash and cut some fruits and vegetables, and store them in ziplock bags or glass jars, along with some hummus, yogurt, or peanut butter for dipping.
• Keep your snacks portable and convenient: To make sure you always have a high-protein snack on hand, keep your snacks portable and convenient, so you can easily grab them and go. For example, you can pack some cheese sticks, nuts, seeds, dried fruits, or jerky in your purse, backpack, or car, and enjoy them whenever you need a quick boost of energy. You can also buy some ready-made protein snacks, such as Greek yogurt, cottage cheese, edamame, or hard-boiled eggs, from the grocery store or vending machine, and eat them on the go.
• Experiment with different flavors and textures: To avoid boredom and monotony, experiment with different flavors and textures for your high-protein snacks, and try new combinations and recipes. For example, you can spice up your yogurt with some cinnamon, nutmeg, or vanilla extract, or add some cocoa powder, honey, or maple syrup for some extra sweetness. You can also vary the texture of your snacks by adding some granola, nuts, seeds, or coconut flakes for some crunch, or some fresh or dried fruits for some chewiness. You can also try new recipes for protein bars, muffins, cookies, or pancakes, using protein powders, flours, or milks, and adding some chocolate chips, nuts, seeds, or fruits for some extra flavor and nutrition.

We hope you enjoyed this blog post and learned something new about high-protein snacks. Snacking on high-protein foods can help you stay full and healthy, and support your weight loss, muscle growth, recovery, and bone health goals. Try some of the high-protein snacks we suggested, or create your own, and share your feedback and experiences with us in the comments section below. Thank you for reading and happy snacking!