In the course of my work with nutrition clients, I talk about snacks a lot. The vast majority of people I see are either struggling with snacking behavior or don't know what makes for a "good" snack. Usually, it comes down to portion control—a snack should bridge the gap between meals but not fill you up so much that you're not hungry for your next meal.
Another recommendation I often make is to go for a high-protein bite since protein keeps us satisfied for longer and fuels our daily activities in a healthy way. The great news is, it's not hard to find tasty, healthy high-protein options!
12 Best High-Protein Snacks
1. Hard-boiled Egg
The egg may just be nature's most perfect food, and it's a great source of high-quality protein that’s easily utilized by our bodies. Hard-boiled eggs will last several days in the fridge, so they make for an easy grab-and-go snack.
Pair it with some veggies, arrange slices of hard-boiled egg on a whole grain cracker, or just eat it straight up. The average egg rings in at about 7 grams of protein.
2. Hummus
Hummus is a versatile high-protein snack. Powered by chickpeas, hummus serves up a good dose of protein plus lots of dietary fiber.
Spread it on some seed crackers, pair with veggies for dipping, or make rollups with a whole wheat tortilla. Depending on your recipe, you could end up with as much as 8 grams of protein in a half-cup serving.
3. Edamame
Beautiful green edamame beans are healthy, tasty, and full of protein. And they're fun to eat!
Edamame is great eaten warm, room temperature, or even cold, so it makes a good snack to take on the go. Simply steam, sprinkle with a bit of salt, and pack into containers to toss into your bag.
You can also use it to make an Asian-inspired hummus. A half-cup serving of shelled edamame provides over 10 grams of protein.
4. Nuts
Nuts make a great snack! Go for raw, dry-roasted, or unsalted nuts for the healthiest option, and try mixing it up with this recipe. A handful (one-ounce serving) of almonds, peanuts, or pistachios will provide about 7 grams of protein.
Nut butters are another perfect high-protein snack, either eaten directly from the spoon (one tablespoon of peanut butter provides 7 grams of protein), spread on crackers, celery, or my personal favorite, apple slices. Nut butter can give you a real boost when you need it.
5. Cottage Cheese
Cottage cheese is loaded with protein, and it makes a convenient snack. I like to pair it with avocado for healthy fats and a sprinkle of salt and pepper.
Or go for a sweet option and put cottage cheese together with a fruit cup. A half-cup of 2% cottage cheese provides about 11 grams of protein.
6. Greek Yogurt
Much like cottage cheese, Greek-style yogurt is naturally high in protein. Look for the plain, unsweetened version, which you can top with fresh fruit or sweeten with a bit of jam, maple syrup, or agave swirled in.
Or, do like the Greeks and sprinkle with chopped walnuts (more protein!) and a drizzle of honey. A one-cup serving of Greek yogurt provides up to 18 grams of protein.
7. A Glass of Milk
Who says a glass of milk can't be a snack? Sometimes, if it's pretty close to your next meal, this works to get you there without filling your stomach too much. Cow's milk and soy milk both provide 8 grams of protein per cup.
8. Deli Roll-ups
DIY a Lunchable-style snack by layering deli meats such as turkey, cheese slices, and sliced red peppers together. Roll it up and snack away!
9. Tuna and Crackers
Water-packed tuna spooned onto crackers is a quick and easy way to get a boost of protein. Or, replace the crackers with slices of cucumber for a lower-carb option. A 3-ounce serving of canned tuna serves up a mighty 22 grams of protein.
10. Chia Pudding
Not just for breakfast! Chia pudding is a great make-ahead snack that's loaded with protein and heart-healthy omega-3 fatty acids.
Chia seeds have about 2.5 grams of protein per tablespoon, so a chia pudding made with three tablespoons of chia seeds would serve up 7.5 grams of protein plus the additional provided by any mix-ins.
11. Roasted Chickpeas
Crisp roasted chickpeas are a tasty and nutritious high-protein snack. They're easy to make at home, so you can control the fat and salt and mix up the flavorings. A half-cup serving of roasted chickpeas has about 7.5 grams of protein.
12. A Smoothie
Smoothies are a great blank canvas. A simple smoothie with high protein mix-ins such as Greek yogurt, nut butters, or hemp seeds can provide a nutrient-dense protein boost mid-way through your day.
Want more snack ideas? Try these keto snacks and these metabolism-boosting ideas!
FAQs about High Protein Snacks
What are some healthy high protein snacks?
Some healthy high protein snacks include: hard-boiled eggs, yogurt, cottage cheese, nuts and seeds, nut butter, edamame, roasted chickpeas, turkey slices, jerky, and protein bars.
How much protein should high protein snacks have?
A high protein snack should typically have around 10-20 grams of protein, depending on your individual needs and goals.
What are some plant-based proteins to include in snacks?
If you are following a vegetarian or vegan diet, try plant-based proteins to include in snacks are: tofu, tempeh, lentils, chickpeas, black beans, quinoa, chia seeds, hemp seeds, and almonds.
What are some delicious and filling high protein snacks?
Some delicious and filling high protein snacks include: peanut butter and apple slices, protein smoothies, hummus and veggie sticks, tuna salad on whole grain crackers, eggs with avocado, and protein pancakes.
Are there any high protein snacks that are low in calories and added sugar?
Yes, there are high protein snacks that are low in calories and added sugar. Examples include: roasted edamame, air-popped popcorn with nutritional yeast, sliced turkey breast with cucumber slices, eggs with grape tomatoes, and low-fat cottage cheese with berries.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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