High-protein snacks can satisfy hunger between meals and provide nutrients as part of an overall healthy diet. High-protein snacks may be plant- or animal-based. They can include whole foods rather than processed foods.
While people often associate protein-rich foods with sit-down meat-based entrees, you can also get a protein boost from portable, grab-and-go snacks such as nuts, jerky, and cheese.
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High-Protein Snack Ideas
Below are more than 30 high-protein snack ideas that can help you meet your daily protein goals.
1) Jerky
Jerky is an excellent high-protein, low-carbohydrate snack. It is shelf-stable, portable, and easy to pull out and eat for a quick snack. A 1-ounce serving of beef jerky strips or sticks provides, on average, around 9 grams of protein and 114 calories.
Try to choose options with less than 300 milligrams (mg) of sodium per serving and minimal added ingredients.
2) Chia Pudding
Chia seeds are tiny, round seeds often touted as a “superfood” due to their stellar nutrient profile. Just 2 tablespoons of chia seeds provides around 140 calories, 4 grams of protein, 11 grams of fiber, and other nutrients, such as calcium, zinc, and copper.
Mix your chia seeds with 4 ounces of cow’s milk to add 4 more grams of protein when making chia pudding. For a vegan option, you can substitute soy milk for an extra 3.5 grams of protein. Top your chia pudding with chopped nuts, fresh berries, and ground cinnamon to add a pop of color and additional nutrients.
3) Edamame
Edamame are immature green soybeans packed with protein, fiber, calcium, vitamin C, and iron. Their tough, green, fuzzy shells are edible, though likely hard to chew. Most often, edamame is eaten shelled. They can be enjoyed hot or cold.
About 4 ounces of shelled edamame provides about 94 calories, 4 grams of fiber, and just over 9 grams of plant-based protein. Add a kick of flavor by sprinkling some seasoning on top of the shells, such as sea salt, garlic, ginger, or chili powder.
4) Cheese
Cheese sticks or sliced cheese are an easy and portable snack option. You can choose from many types of cheese and enjoy a good protein kick with each one. Plus, you get important calcium and other nutrients. Some of the most popular varieties of cheeses include:
- Mozzarella: Three slices contain about 12 grams of protein.
- American: Three slices contain about 12 grams of protein.
- Cheddar: Three slices contain about 7 grams of protein.
- String cheese: One stick contains about 7 grams of protein.
5) Almonds
In addition to providing 6 g of protein per serving, almonds are packed with vitamin E, riboflavin, minerals, and healthy fats. Because almonds are also fairly high in calories, keep your serving to a handful or around 20 pieces.
6) Hard-Boiled Eggs
Eggs are a straightforward, simple source of protein. Hard-boiled eggs, in particular, are an easy-to-make and portable snack option. Two large whole eggs provide around 145 calories and 12.5 grams of protein. They are also a good source of vitamins A, D, and E, iron, choline, and folate.
For an easy grab-and-go snack, keep your peeled, hard-boiled eggs in the fridge. Eat them as is, or slice and add to a piece of whole wheat toast or on top of salad greens.
7) Cottage Cheese and Fruit
Low-fat cottage cheese is an excellent high-protein food, providing a powerful 12 grams of protein in 1/2 cup. That same serving also contains just 90 calories, as well as good-for-you minerals such as calcium, phosphorus, and potassium.
If you don’t want to go sweet with fruit as your mix-in, try some diced fresh tomatoes and cucumber for a savory snack option.
8) Nut Butter on Toast With Banana
Nut butters, such as peanut, cashew, or almond butter, are filled with plant-based protein, fiber, and healthy fats. A 1-tablespoon serving of almond butter provides about 98 calories, 3.4 grams of protein, and 1.6 grams of fiber.
Spread your nut butter on a medium slice of whole-grain toast, which will add about 4.5 grams of protein, 92 calories, and 2.2 grams of fiber. Top it off with half of a banana (sliced) for some extra fiber, potassium, and vitamins C and B6.
9) Apples and Peanut Butter
If you are looking for fewer carbohydrates, mix your PB with tart or sweet apples.
In addition to the 9 g of protein you get in 2 tablespoons of peanut butter, this snack boasts fiber and antioxidants that protect overall health.
10) Greek Yogurt Parfait
Nonfat, plain Greek yogurt is an excellent high-protein snack, providing an impressive 16 grams of protein and 90 calories in a 5.3-ounce serving.
Stir in 2 ounces of granola and fresh fruit for some whole grains, extra fiber, and a boost of vitamins and minerals.
11) Tomato, Feta, Basil, and White Bean Salad
A 1-ounce serving of feta cheese offers 5.6 grams of protein and 78 calories. Mix crumbled feta with white beans for an extra boost of protein (a one-third-cup serving of white beans provides 5.6 grams of protein).
Toss both with sliced cherry or grape tomatoes, chopped fresh basil, olive oil, vinegar, lemon juice, and seasonings for a tasty protein-packed salad. Make ahead and let it chill in the refrigerator to marinade for a few hours or overnight for maximum flavor.
12) Canned Salmon
For a fast lunch at home or a small ready-to-eat meal at work, pack a can opener and a tin of salmon. A 3-ounce serving contains more than 19 grams of protein!
In addition, salmon is an excellent source of calcium and omega-3 fatty acids, which support healthy cells and boost the cardiovascular, immune, and endocrine systems.
13) Apple Slices Wrapped in Turkey
Turkey and apples are a sweet and savory combo. One medium apple with the skin on has around 95 calories and provides 1 gram of protein and 3 grams of fiber.
Wrap cored apple wedges with 2 ounces of sliced turkey for an additional whopping 12 grams of protein and just 62 more calories.
14) Trail Mix
Make your own protein-packed trail mix at home by mixing and matching your favorite nuts, seeds, and dried fruit. Great high-protein options include almonds, cashews, peanuts, pistachios, sunflower seeds, pumpkin seeds, and dry-roasted edamame.
If adding dried fruit, look for options without added sugars. A typical trail mix may contain anywhere from 5 to 10 grams of protein per serving. However, be mindful of portion sizes when snacking on trail mix, as nuts and seeds are also energy-dense, and calories can add up quickly.
15) Hummus With Vegetables
Hummus is a flavorful plant-based dip traditionally made from chickpeas and tahini (sesame seed paste). In addition to being a good source of protein, hummus provides fiber, healthy fats, and nutrients like calcium, folate, iron, and magnesium.
A one-third-cup serving of hummus contains 6 grams of protein, 4.8 grams of fiber, and just over 200 calories. Choose your favorite veggies to dip in your hummus, such as carrots, celery, broccoli, cauliflower, bell peppers, or cucumber.
16) Celery With Peanut Butter
Celery pairs well with a variety of foods, which makes it a great snack. Spread some peanut butter on top for a boost of protein and healthy fats.
Two small celery stalks, each topped with 1 tablespoon of peanut butter, will provide about 8 grams of protein, 3 grams of fiber, and 192 calories.
17) Egg “Muffins”
Egg muffins are made by whisking eggs and mixing them with chopped vegetables, shredded cheese, and/or another protein source such as chopped ham, sausage, or bacon, then pouring them into muffin cups and baking them.
Egg muffins are a good option for an easy, make-ahead snack that you can quickly grab from the refrigerator and heat up any time of the day. An average egg muffin contains anywhere from 5 to 8 grams of protein. Snack on one or two, depending on how hungry you are, or pair one with a piece of whole-grain toast.
18) Roasted Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a good protein source and provide healthy fats, magnesium, manganese, and zinc. Roasting pumpkin seeds with different seasonings (sweet or savory) is a fun way to change up your snack-time routine.
A 2-ounce serving of pumpkin seeds contains about 9 grams of protein, 150 calories, and 1.5 grams of fiber.
19) Protein Smoothie
The best thing about smoothies is you can make them however you want. The options are endless when it comes to mix-ins, but if you want to keep it high-protein, some good whole-food options include plain Greek yogurt, cottage cheese, milk, kefir, silken tofu, nuts or nut butter, peanut butter powder, or flax, hemp, or chia seeds.
If desired, protein powder or collagen peptide supplements can be added to your smoothie. Be sure to find one with minimal ingredients, avoid fillers and artificial sweeteners, and check that it is third-party tested to ensure quality and safety standards have been met.
20) Roasted Chickpeas
Roasted chickpeas are a great way to mix up your usual snack routine. This crunchy snack is versatile and can be made with a variety of different spices and seasonings to fit what you’re in the mood for.
A 1-cup serving of drained and rinsed chickpeas contains 10.7 grams of protein, 210 calories, 9.6 grams of fiber, and nutrients like vitamin B6, folate, manganese, and phosphorus.
For convenience, you can find store-bought roasted chickpeas at most supermarkets.
21) Tuna Salad
Three ounces of tuna contains about 21 grams of protein and 98 calories. In addition to being a great source of protein, fatty fish, such as tuna, is an excellent source of heart-healthy omega-3 fatty acids.Canned tuna is a high-quality protein that is convenient and affordable.
Keep your tuna salad simple by seasoning it with lemon juice and dill, and stir in Greek yogurt for a quick afternoon snack. Pair with some whole wheat crackers.
22) Margherita Pizza Flatbread
Make your own version of a mini Margherita pizza using a whole wheat flatbread, mozzarella cheese, sliced tomato, and basil. This makes for a filling and flavorful afternoon pick-me-up.
One whole wheat flatbread with sliced tomato, an ounce of part-skim mozzarella cheese, and fresh basil contains about 12 grams of protein, 8 grams fiber, and 200 calories.
23) Tofu Nuggets
Tofu is a soy-based protein that is versatile and vegan- and vegetarian-friendly. A 3-ounce serving of firm tofu provides 9 grams of protein.
Make a plant-based version of a childhood classic by making tofu nuggets. Marinate chopped tofu squares in soy sauce (or liquid aminos) mixed with water, garlic powder, onion powder, and paprika. Next, dip it in a simple flour and plant milk-based batter and with a breadcrumb and seasoning mixture. Bake in the oven or air fryer until crispy for a protein-packed snack.
24) Turkey Roll-Ups
Turkey roll-ups are a filling and simple favorite for people on the go. Just take a slice of turkey, top it with a slice of cheese, and roll them tightly into a log. For added crunch (and fiber), roll them around a piece of lettuce or add some mustard dipping sauce for added flavor. Combined, the turkey and cheese deliver about 10 grams of protein.
25) Roasted Watermelon Seeds
Never spit out another watermelon seed. Instead, collect them, clean them, dust them with some salt, and roast them in the oven. This quick, tasty snack delivers 8 grams of protein in a 1-ounce serving.
26) Pistachios
Seeds and nuts are some of the best sources of quick protein. Of all your options, though, pistachiosare the best of the best. These yummy favorites have more protein than walnuts, cashews, and all other popular nuts. In fact, 1 ounce of pistachios packs in 6 grams of protein.
27) Soy Milk
Grab a glass of this plant-based milk as a healthy, nutritious alternative to cow's milk. A one-cup serving provides 7 grams of protein (almost as much as one cup of cow's milk), and is fortified with calcium and vitamin D.
It helps keep you hydrated and can be enjoyed after a workout or combined with whole-grain cereal as a between-meal snack.
28) Lentil Salad
This hearty salad can be made in advance to enjoy for several days as a tasty between-meal snack. Lentil salad is a nutritiousplant-based source of protein that's also packed with important minerals like iron, folate, and manganese. One cup of cooked lentils provides 18 g of protein and about half of your daily recommended fiber intake (almost 16 grams).
To make lentil salad, combine cooked lentils with chopped carrots and celery, pepper and your favorite dried spices, and a vinaigrette dressing.
29) Egg White Bites
Having premade egg white bites on hand in the freezer can be a quick and healthy snack to grab in a pinch. They take just a minute or two to heat in the microwave. You can also make your own by baking them in muffin tins, just like making egg muffin cups with whole eggs.
Three egg whites contain about 11 grams of protein. If you whisk in shredded cheese or cottage cheese, the protein content will be slightly higher.
30) Soy Nuts
Like nuts and seeds, soy nuts are an easy, on-the-go, high-protein snack. Portion a 1/2 cup serving into a reusable container to keep in your car, purse, or backpack to enjoy when hunger strikes. A 1/2 cup serving of these crunchy nibbles packs in 20 grams of protein, almost 4 grams of fiber, and many important minerals, including potassium, phosphorus, calcium, iron, zinc, and selenium.
31) Ricotta Cheese and Crackers
Combine 1/4 cup ricotta cheese with lemon zest and pepper (or your favorite dried spices) and spread on a 1-ounce serving of whole grain crackers. This satisfying snack contains 9 grams of protein, about 210 calories, and 3 grams of fiber.
32) Canned Sardines
Although more popular in Europe than in the U.S., sardines are an excellent snack that provides protein and heart-healthy omega-3 fatty acids. A 3-ounce can of sardines provides 22 grams of protein and more omega-3 fats than salmon or tuna.
Enjoy sardines on whole-grain crackers or mixed with Greek salad ingredients (tomatoes, cucumbers, olives, and a sprinkle of feta cheese).
Benefits of Protein
High-protein snacks provide several health benefits. Protein can play a role in weight loss or weight management by helping to regulate appetite and improve metabolism.
Protein may help you feel fuller longer in between meals. Compared to carbohydrates, protein takes longer to digest. This promotes a feeling of satiety (a satisfying fullness) beyond that of a high-carbohydrate snack.
While fat also takes longer to digest than carbohydrates, protein contains just 4 calories per gram compared to 9 calories per gram of fat. Still, including fiber and some healthy fats as part of your high-protein snacks will provide even more satiety to keep your belly feeling content.
Protein may help stabilize blood glucose (sugar) levels. Combining protein with some carbohydrates in a snack can help prevent spikes in blood glucose levels after eating.
How Much Protein Do You Need?
Protein needs will vary from person to person, depending on their height, weight, activity levels, and fitness and nutrition goals.
The following are the daily recommended intake of protein by sex and age:
- Infants: 11 grams (g)
- Children: 19 to 35 g
- Teenage females: 46 g
- Teenage males: 52 g
- Adult females: 46 g
- Adult males: 56 g
- During pregnancy: 70 g
High-protein snacks can be a great way to help reach your daily protein goals.
Do not consume most of your daily protein in one meal or snack, such as in the evening. Instead, try to spread your protein intake throughout the day, starting with a high-protein breakfast. This may help with appetite regulation and satiety, building and repairing muscles, and stabilizing blood glucose levels.
Protein and Muscle Building
Protein is vital to building and maintaining muscle mass. Individuals who are trying to increase their muscle mass will require a higher protein intake.
To get the biggest benefit of muscle building, be sure to consume protein within two hours after physical activity to help stimulate muscle protein synthesis. In addition, studies show that muscle mass increases over time when nutrient intake is paired with resistance training, such as body weight exercises or weight lifting.
Choosing Healthy Protein Sources
There are a variety of options to choose from when looking for high-protein snacks:
- Animal sources of protein include meats, poultry, seafood, dairy, and eggs.
- Plant-based protein sources include beans, legumes, nuts, seeds, and soy.
Animal-based sources of protein tend to be higher in protein than plant-based sources per serving. If you follow a vegetarian or vegan diet, be sure to include a variety of plant-based protein foods in your diet throughout the day.
Snacks to Avoid
While trying to incorporate more protein into your diet can be beneficial, some high-protein snacks may not be the best to help you reach your health and nutrition goals. These include snacks with high amounts of saturated fat, added sugars, artificial sweeteners, and those that are ultra-processed.
If you opt for premade or store-bought protein bars or snacks, look for those with minimal ingredients, contain mostly whole foods and some fiber, and are low in added sugars.
Summary
High-protein snacks can aid in weight management, aid in satiety and appetite regulation, and help stabilize blood glucose levels. Including protein in your diet can also help build muscle mass, especially when combined with resistance exercises.
The amount of protein an individual needs will vary based on height, weight, activity levels, and fitness and nutrition goals. Spreading your protein intake evenly throughout the day is best. There are both animal- and plant-based sources of protein, either of which can contribute to a healthy, balanced diet.
