Looking for a quick energy boost between meals? High protein snacks are the perfect solution to curb hunger and keep you going throughout the day. These snacks not only satisfy your appetite but also help support muscle health and maintenance.
Protein-rich snacks can help you feel fuller longer, making them excellent choices for busy days when you need sustained energy.
Whether you prefer sweet or savory options, there are plenty of portable, nutritious choices that fit into a healthy eating plan.
From simple nuts and seeds to more prepared options like egg salad or cottage cheese creations, high protein snacks offer both convenience and nutrition.
1. Lentil Salad
Lentil salad is a protein powerhouse that makes an excellent snack option. A single cup of cooked lentils provides about 18 grams of protein, making it ideal for boosting your daily intake.
You can prepare lentil salad ahead of time and store it in small containers for easy grab-and-go snacking.
Try mixing cooked lentils with diced vegetables, a light vinaigrette, and herbs for flavor.
For extra protein, add some feta cheese or a hard-boiled egg to your lentil salad. This combination creates a balanced snack that will keep you feeling full between meals.
Lentil salad works well in meal prep because it actually tastes better after the flavors have had time to develop in the refrigerator.
2. Greek Yogurt
Greek yogurt is a protein powerhouse, offering about 20 grams per 200-gram serving. It’s strained to remove the whey, making it thicker and creamier than regular yogurt.
You can enjoy Greek yogurt plain or dress it up with various toppings.
Try pairing it with fresh fruit and a sprinkle of granola for a satisfying breakfast or snack.
For a savory option, mix in herbs and seasonings. You can even combine it with canned tuna for a high-protein dip that’s ready in minutes.
Greek yogurt keeps you feeling full longer than many other snacks, making it perfect for busy days when you need lasting energy.
3. Cottage Cheese
Cottage cheese is making a comeback as a high-protein snack option. With about 14 grams of protein per half-cup serving, it’s an excellent choice for keeping you full between meals.
You can enjoy cottage cheese plain or get creative with toppings.
Try it with fresh berries and a drizzle of honey for a sweet option.
For savory versions, add sliced cucumbers, tomatoes, or a sprinkle of black pepper. Some people blend cottage cheese with an egg and Greek yogurt, then bake it for a protein-rich treat.
Cottage cheese pairs well with fruits, vegetables, or a bit of maple syrup. It’s portable, versatile, and helps manage blood sugar levels throughout the day.
4. Chia Seeds Pudding
Chia pudding is a simple yet powerful high-protein snack you can easily prepare at home. With just three basic ingredients—chia seeds, milk, and a sweetener of your choice—you can create a nutrient-dense treat.
A typical serving of chia pudding can provide up to 9 grams of plant-based protein. Some recipes even offer an impressive 29 grams of protein per serving without using protein powder.
This versatile snack is also loaded with fiber, containing 12-23 grams per serving. You can prepare it the night before for a convenient grab-and-go option.
The best part? You can customize your chia pudding with different milks, sweeteners, and toppings to suit your taste preferences.
5. Peanut Butter
Peanut butter is an excellent high-protein snack option that offers both nutrition and versatility. Just two tablespoons provide about 8 grams of protein along with healthy fats.
You can enjoy peanut butter with apple slices for a balanced snack that combines protein with fiber. This combination helps keep you full between meals.
Try spreading peanut butter on whole grain toast or using it in no-bake energy bites with oats and dried fruit. Peanut butter can also be added to smoothies or paired with celery sticks for a quick protein boost.
6. Pumpkin Seeds
Pumpkin seeds are a portable, high-protein snack option that can help you stay full between meals. One ounce (28g) of pumpkin seeds provides about 5-8.5 grams of protein, making them an excellent plant-based protein source.
Also known as pepitas when shelled, these nutritious seeds pack more than just protein. They contain healthy fats and other valuable nutrients your body needs.
For a quick snack, you can enjoy about ⅓ cup (40 grams) of shelled pumpkin seeds for approximately 12 grams of protein. They’re easy to carry in a small container and require no refrigeration.
You can eat them plain or try roasted varieties for extra flavor. They make a simple, nutrient-dense addition to your snacking routine.
7. Cowboy Caviar
Cowboy caviar makes a protein-packed snack that’s both filling and nutritious. This colorful mixture combines black-eyed peas, black beans, corn, and fresh vegetables for a satisfying crunch.
A typical serving offers around 8 grams of protein, making it a smart choice when you need an energy boost. The beans provide plant-based protein along with fiber to keep you full.
You can easily customize cowboy caviar with additional ingredients like chopped chicken for extra protein. For a creamier version, consider adding cottage cheese to boost the protein content even further.
Serve it with whole grain chips or eat it straight with a spoon for a quick, high-protein snack option.
8. Cottage Cheese Bark
Cottage cheese bark is a delicious high-protein snack that’s both refreshing and satisfying. This treat combines the creaminess of cottage cheese with various toppings for a dessert-like experience without guilt.
The basic recipe involves spreading cottage cheese on a parchment-lined tray, adding your favorite mix-ins, and freezing until solid. Popular additions include peanut butter, chocolate chips, berries, honey, or nuts.
Each serving packs a protein punch while feeling like an indulgent treat. You can break the frozen bark into pieces and store them in the freezer for an easy grab-and-go snack.
Try making a batch with different flavor combinations to keep your high-protein snacking interesting.
9. Kibbeh-Spiced Lamb Skewers
Kibbeh-spiced lamb skewers make a protein-packed snack that’s both filling and flavorful. These skewers feature ground lamb mixed with grated yellow onion, toasted pine nuts, and aromatic spices like cumin.
Each serving packs about 42 grams of protein, making it an excellent choice for meeting your daily protein goals. The addition of fresh mint and orange zest gives these skewers a bright, refreshing flavor.
You can serve these skewers with homemade tzatziki sauce for dipping. They cook quickly on the grill, making them perfect for summer gatherings or a quick high-protein snack when you’re craving something savory.
10. Cosmic Brownie Protein Bites
Cosmic Brownie Protein Bites are a delicious way to satisfy your sweet tooth while getting a protein boost. These treats combine almond flour, chocolate protein powder, and cocoa for a brownie-like texture.
You can make these easily with just a few ingredients from your pantry. The mixture is simply stirred together, formed into bite-sized pieces, and then covered with chocolate.
The hard chocolate outside with the soft, chewy inside creates a perfect texture contrast. Some recipes add a colorful topping to mimic the classic Cosmic Brownies from childhood.
These bites make an ideal afternoon pick-me-up or post-workout snack that feels like a treat but supports your protein goals.
11. Tofu Nuggets
Tofu nuggets are a protein-packed plant-based alternative to traditional chicken nuggets. Made from extra-firm tofu, these bite-sized snacks typically contain about 11 grams of protein per serving.
To make them at home, press the moisture out of extra-firm tofu, cut into nugget shapes, and bake at 375°F (190°C) on a lined baking sheet. The key to achieving crispy tofu nuggets is using the right cooking technique to avoid sogginess.
You can flavor these versatile nuggets with your choice of spices and coatings. They’re perfect for dipping in your favorite sauces and make a satisfying high-protein snack that’s both kid-friendly and nutritious.
12. Avocado Chicken Salad
Avocado chicken salad offers a protein-rich snack option without using mayo. It combines shredded chicken breast with creamy avocado for a satisfying texture.
One half-cup serving provides about 21 grams of protein, making it an excellent choice for your protein needs. The addition of avocado also adds healthy fats and 2 grams of fiber.
You can customize your avocado chicken salad with ingredients like walnuts, grapes, lime, and cilantro for extra flavor. This versatile snack works well for clean eating plans and low-carb diets.
Serve it on its own, with vegetable sticks, or in lettuce wraps for a filling, protein-packed snack.
13. Edamame
Edamame, or fresh soybeans, are a protein powerhouse that you can enjoy as a quick snack. Half a cup provides about 9 grams of protein with only 112 calories.
These bright green beans come packed with fiber and essential nutrients like vitamin K and folate. You can find them in the frozen section of most grocery stores.
For a simple snack, steam edamame pods and sprinkle with sea salt. Try the dry-roasted variety for a crunchy alternative that offers around 21 grams of protein per serving.
You can eat them plain or add them to salads for an extra protein boost between meals.
14. Salmon Slices
Salmon slices make a fantastic high-protein snack that’s both nutritious and convenient. Just one ounce of canned salmon provides more than 6 grams of protein, making it an excellent choice for keeping hunger at bay.
You can enjoy salmon slices on whole grain crackers or cucumber rounds for a quick snack. For added flavor, try topping with a squeeze of lemon juice and a sprinkle of everything bagel seasoning.
Smoked salmon slices are particularly versatile. You can roll them with avocado slices and thinly sliced red onion for a protein-packed bite that requires no cooking.
Canned salmon is also portable, making it perfect for on-the-go snacking when you need sustained energy.
15. Protein Puck
Protein Puck offers plant-based energy bars made with simple, natural ingredients. These bars don’t contain processed foods or protein isolates – everything is real food.
They come in various sizes including full-size 3.25 oz bars and mini 1.34 oz versions perfect for between-meal snacking. You can buy them in variety packs to try different flavors.
These gluten-free pucks are great grab-and-go options when you need quick energy for outdoor activities or a meal replacement. Customers praise their quality ingredients and tasty flavors.
Protein Pucks give you clean energy without artificial ingredients, making them a healthier alternative to many protein bars on the market.
16. Protein One
Protein One bars are a convenient high-protein snack option when you’re on the go. Each bar typically contains around 10 grams of protein while staying under 100 calories.
These bars come in several flavors like chocolate chip, peanut butter chocolate, and strawberry. You can easily toss them in your bag for a quick protein boost between meals.
17. Flex Protein Crisps
Flex Protein Crisps by PopCorners offer a smart snack choice when you need a protein boost. Each serving contains 10 grams of protein and only 90 calories.
These crisps provide a lighter alternative to traditional chips while still giving you that satisfying crunch. They’re designed to help you maintain energy throughout your day.
Available in a variety of flavors, Flex Protein Crisps come in convenient single-serving bags. Their portable size makes them easy to take with you for post-workout recovery or as a mid-day protein boost.
The macronutrient profile (12g carbs, 2.5g fat, 10g protein) makes these crisps a balanced option for your snacking needs.
18. Sports Nutrition Protein Bars
Protein bars are great snacks when you’re on the go. They provide quick nutrition for athletes and active people.
Quest bars are popular options with 21g of protein, only 1g of sugar, and 4g net carbs per bar. They’re also gluten-free and keto-friendly.
RXBARs are another excellent choice, made with simple ingredients. Many athletes prefer them for their clean ingredient list.
For plant-based options, ALOHA offers organic protein bars that are completely vegan.
KIND PROTEIN bars give you protein from real food sources, making them a more natural option.
Legion Protein Bars stand out with 20g of protein and great flavors, backed by good customer service.
19. DIY Trail Mix
Trail mix is a simple, high-protein snack you can make at home. It’s customizable based on your taste preferences and nutritional needs.
You can create your own mix using protein-rich ingredients like nuts, seeds, and edamame.
Almonds, peanuts, and pistachios are excellent protein sources to include.
Add some dried fruits like cranberries for natural sweetness. For a bit of indulgence, mix in dark chocolate chips or peanut butter chips.
The classic GORP (Good Old Raisins and Peanuts) is always a reliable option. For extra crunch, consider adding pretzel sticks to your mix.
Store your DIY trail mix in a sealed container for a grab-and-go protein snack anytime.
20. Yogurt Parfait
Yogurt parfaits are a delicious high-protein snack that you can easily prepare at home. Greek yogurt provides the protein punch with about 20g per 200g serving.
To make a basic parfait, start with plain Greek yogurt as your base. Then add fresh or frozen berries, a sprinkle of nuts, or a tablespoon of chia seeds for extra nutrition.
For a tastier version, try a banana peanut butter chocolate yogurt parfait. Some parfaits can contain over 30g of protein, making them perfect for post-workout recovery or an energizing snack.
You can prepare these parfaits ahead of time for a convenient grab-and-go option throughout your busy week.
21. Veggies & Hummus
Veggies and hummus make a perfect high-protein snack combination. A 1/4 cup serving of hummus provides about 5 grams of protein while adding healthy fats from olive oil and tahini.
Pair your hummus with raw vegetables like carrots, bell peppers, cucumber slices, or cherry tomatoes for added nutrients and fiber. This combination helps you stay full longer while providing essential vitamins and minerals.
For variety, try different hummus flavors such as roasted red pepper, garlic, or spicy jalapeño. You can also dunk whole grain crackers or pretzels into your hummus for a more substantial snack.
This protein-packed option works great for on-the-go snacking or as a pre-workout boost.
Health Benefits of High Protein Snacks
High protein snacks offer several key benefits that can improve your overall health and fitness goals. These nutritious options support your body in important ways throughout the day.
Muscle Growth and Repair
Protein is essential for building and repairing muscle tissue. When you exercise, small tears form in your muscle fibers, and protein helps repair this damage, making muscles stronger and larger.
Consuming protein-rich snacks between meals provides your body with a steady supply of amino acids, the building blocks needed for muscle recovery. This is especially important after workouts when your muscles need nutrients to rebuild.
Research shows that spreading protein intake throughout the day is more effective for muscle synthesis than consuming it all at once.
Aim for 15-25 grams of protein per snack to maximize benefits.
High protein snacks can be particularly valuable for:
- Athletes and regular exercisers
- People recovering from injuries
- Older adults working to maintain muscle mass
- Those trying to increase strength
Weight Management
Protein-rich snacks can be powerful allies in weight management. Protein takes longer to digest than carbohydrates, helping you feel full and satisfied for extended periods.
This increased satiety can reduce overall calorie intake by curbing hunger between meals. Studies show that high-protein diets may help reduce cravings and late-night snacking.
Protein also has a higher thermic effect than other nutrients, meaning your body burns more calories digesting protein than it does processing fats or carbohydrates. This slight metabolic boost can contribute to weight management over time.
Adding protein-rich snacks to your routine can help stabilize blood sugar levels, preventing the energy crashes that often lead to unhealthy food choices.
Nutritional Components of High Protein Snacks
High protein snacks offer more than just protein – they contain essential amino acids and come from diverse food sources that provide additional nutrients like healthy fats, fiber, and vitamins.
Essential Amino Acids
Protein-rich snacks contain amino acids, which are the building blocks your body needs for muscle repair and growth. Your body cannot produce essential amino acids on its own, making it crucial to get them through your diet.
Complete proteins contain all nine essential amino acids. Animal-based snacks like eggs, dairy, and meat provide complete proteins. Plant-based options like nuts and seeds may lack certain amino acids.
Combining different plant proteins can help you get a complete amino acid profile. For example, pairing nuts with whole grains creates a more complete protein source.
Some amino acids, like leucine, are particularly important for muscle building. Dairy products like Greek yogurt are especially rich in leucine, making them excellent post-workout snacks.
Protein Sources
Animal-based protein sources include eggs, dairy products, and lean meats. One ounce of tuna provides high-quality protein with minimal fat.
Greek yogurt delivers both protein and probiotics that support gut health.
Plant-based options offer protein along with fiber and healthy fats. Nuts contain 5-7 grams of protein per ounce, plus heart-healthy unsaturated fats.
Pumpkin seeds pack about 5 grams of protein per ounce while providing magnesium and zinc.
Legume-based snacks like hummus made from chickpeas offer protein alongside fiber, which helps you feel full longer.
Soy-based snacks provide complete proteins similar to animal sources.
When choosing protein snacks, look for options with minimal added sugars and processed ingredients. The best choices combine protein with other nutrients for maximum health benefits.
