Healthy, High Protein Snacks can comprise almonds, trail mix, and Greek yoghurt parfaits. These can help you feel full between meals.
If you take a busy lifestyle, snacks can be very helpful when you’re hungry and don’t have time to prepare a full meal.
However, many of the snacks available today are high in refined carbohydrates and sugar, which can leave you feeling unsatisfied and prompt you to eat more.
The key is to make sure your snacks are nourishing and contain protein.
Protein promotes feelings of fullness by stimulating the release of hormones that suppress appetite, slow digestion, and stabilise blood sugar levels.
Many foods contain protein. Animal-based foods—including meat, seafood, eggs, and dairy products—typically have the highest protein content.
Plant-based foods—like nuts, beans, and legumes—contain varying amounts of protein. However, if you shadow a vegan or vegetarian diet, intense a diversity of plant-based proteins through the day can assistance you meet your protein needs.
Additionally, consuming protein from a diversity of bases is beneficial for your health. According to the United States Department of Agriculture, many people in the United States would benefit from increasing their protein intake by including a higher proportion of seafood and plant sources.
Below, we present 30 High Protein Snacks that are healthy and easy to carry, so you can enjoy them even when you’re away from home.
1. Jerky
Jerky is made from meat that has been defatted, sliced lengthwise, and dehydrated in water. It’s a great and extremely convenient snack.
It’s extremely high in protein; For example, beef jerky contains an imposing 9 grams (g) of protein per ounce (28 g).
Beef, chicken, turkey, or salmon are commonly used to make this type of jerky. You can find it in most supermarkets, although commercial versions often contain high levels of added sugar and artificial ingredients.
You can also make your own jerky using just meat and a few spices.
2. Trail mix
This mix consists of nuts and dried fruit, and sometimes also includes chocolate and cereals. It is a good source of protein, providing about 5.5 g per 50-gram (g) portion. You can increase the protein content of your trail mix by means of almonds or pistachios, which have slightly higher protein than other nuts like walnuts or cashews.
Due to the nuts and dried fruits it contains, this mixture is very high in calories; therefore, it is important not to consume too much at once. A handful would be considered a reasonable serving.
3. Turkey roll-ups
Turkey roll-ups are a delicious, nutritious, and High Protein Snacks made with cheese and vegetables wrapped in turkey breast slices.
They’re like a sandwich, but without the bread.
High-protein, low-carb snacks—like turkey roll-ups—have been shown to improve blood sugar levels, an important factor in appetite control.
You can prepare these roll-ups by placing a slice of turkey breast on a plate, then a slice of cheese (like cheddar), and finally a pickle, a slice of cucumber, and a slice of tomato on top. Then, roll up all the ingredients to form the roll-up.
Each roll-up provides about 6.5 g of protein from the turkey and cheese, along with additional nutrients and fibre from the tomato and cucumber. You can increase the protein content by adding more turkey slices.
4. Perfect Greek yogurt
Greek yogurt is a healthy, High Protein Snacks, containing 16 g of protein per container (or per 156 g serving). It is more filling than yoghurts with lower protein content.
In addition to being a good source of protein, Greek yoghurt is rich in calcium, an important mineral for bone health.
To make yogurt even more delicious and filling, you can make a parfait by topping a cup of yogurt with granola and mixed berries.
Adding half a cup (61 g) of granola to yoghurt can increase its protein content. However, it results in a nutritious and high-calorie snack; therefore, depending on your overall calorie needs, you may not want to eat it every day.
5. Veggies and yoghurt dip
Vegetables are a great choice for a snack between meals, although they aren’t particularly notable for their high protein content. Pairing them with a yoghurt-based dip can help you boost your protein intake.
Yoghurt dip is typically made by mixing yoghurt with herbs and spices—like dill and lemon juice—as indicated in this recipe. To get the most protein, it’s best to use Greek yoghurt, as it has almost double the protein content of regular plain yoghurt.
A 100-g serving (between 1/3 and 1/2 cup) of Greek yoghurt contains 10 g of protein. For added convenience, you can make a batch of yoghurt dip ahead of time and portion it into individual snack-sized containers, ready to grab whenever you need it.
6. Tuna
Tuna is packed with protein and is a very healthy and convenient snack. A 171-g can of tuna contains an impressive 50 g of protein, making it a filling meal.
Additionally, tuna is rich in a variety of nutrients, such as B vitamins and Se, and contains a significant amount of omega-3 fatty acids.
7. Hard-boiled eggs
Eggs are undeniably healthy, as they contain almost all the nutrients your body needs. They are particularly rich in B vitamins and trace minerals.
In addition to being nutritious, they are versatile. Boiled eggs are a great snack to take with you wherever you go.
One boiled egg provides nearly 4 grams of protein, helping you feel full and satisfied until your next meal. The satiating properties of eggs can also help reduce the number of calories you eat later in the day.
8. Peanut butter celery sticks
Celery sticks topped with 1 or 2 tablespoons of peanut butter are a delicious and simple snack. They contain a significant amount of protein from peanut butter, providing 7 g per 2-tablespoon (30 g) serving.
Peanut butter and nuts can help you feel satisfied and promote a feeling of fullness when eaten between meals.
9. No-bake energy bites
Energy balls are a delicious snack made by combining a variety of ingredients—like nut butter, oats, and seeds—and then rolling them into balls.
The best part about energy balls is that they don’t need to be baked. You can make a batch in advance so you have a snack ready when you need to leave in a hurry.
If you’re incorporating protein powder into your diet, consider trying a recipe that includes it. For example, pumpkin spice energy balls—made with protein powder, dates, coconut, and flaxseed meal—provide 9 g of protein per serving.
Matcha superfood energy balls—containing pecans, matcha powder, protein powder, and dates—provide about 4 g of protein per ball.
10. Slice of cheese
In addition to being a quick and easy snack, cheese is also extremely healthy and filling. It’s a great source of calcium, phosphorus, and selenium, and contains a few other nutrients.
Additionally, cheese is rich in protein. Just a 17-g slice of cheddar cheese provides about 4 g of this nutrient, which can help you feel less hungry.
A reasonable serving of cheese is 1 to 2 ounces (28 to 57 g). Since it’s high in calories, it’s best to eat it in moderation. 11. A Handful of Almonds
Eating a handful of almonds—or any other type of nut—as a snack is a simple way to boost your protein intake.
One grain of almonds (about 28 g) provides 6 g of protein, as well as a good amount of vitamin E, riboflavin, trace elements, and healthy fats.
Almonds have also been linked to other health benefits, including improved gut microbiome diversity and reduced cardiovascular disease risk factors. Almonds are also high in calories, so it’s important to stick to the recommended serving size. One handful equals about 22 almonds.
11. Handful of almonds
Eating a handful of almonds or other nuts as a snack is a simple way to increase your protein intake.
One ounce (about 28 g) of almonds provides 6 g of protein, as well as a good amount of vitamin E, riboflavin, trace elements, and healthy fats.
Almonds have also been linked to other health benefits, including increasing gut microbiome diversity and reducing cardiovascular disease risk factors.
Almonds are also calorie-dense, so it’s important to stick to the recommended serving size. One handful equals about 22 almonds.
12. Roasted Chickpeas
Chickpeas are a legume with an impressive nutritional profile and are a great source of fibre.
As a plant-based protein source, chickpeas are a great snack option for those following a vegetarian or vegan diet.
A half-cup (82 g) serving of cooked chickpeas contains 7 g of protein and 6 g of fibre, in addition to a variety of vitamins and minerals. They are particularly rich in folate, iron, magnesium, phosphorus, copper, and manganese.
A delicious way to prepare chickpeas as a snack is to roast them with a few basic spices and olive oil. Roasted chickpeas are crunchy and easy to carry, so you can grab them and eat them whenever you feel hungry.
13. Baked tofu
Tofu is a High Protein Snacks. Although it is known for being suitable for vegan and vegetarian diets, tofu serves as a nutritious source of protein for any diet.
Tofu is made from ground, cooked soybeans that are pressed into a solid block.
A 3-ounce (84 g) serving of firm tofu contains 9 g of protein, making it a filling snack. Grilled tofu cubes are easy to pack and eat on the go. You can try baking the tofu after mixing it with vegetable oil and spices to achieve a crispy outer layer.
14. Cottage Cheese
Cottage cheese is known for its high protein content. It’s a filling snack that you can eat anywhere.
A half-cup (113 g) of low-fat cottage cheese contains 14 g of protein, which accounts for 69% of its total calories.
Cottage cheese is also a good source of other important nutrients, such as calcium, phosphorus, selenium, vitamin B12, and riboflavin.
You can eat cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
15. Apple with Peanut Butter
Apples and peanut butter pair well, creating a nutrient-rich, High Protein Snacks with many health benefits.
The fibre and antioxidants found in apples may recover gut health and reduce the risk of heart disease. At the same time, peanut butter may raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
Despite the health benefits of peanut butter, it is relatively high in calories, so it is best to eat it in moderation.
A snack consisting of a medium-sized apple and 2 tablespoons (30 g) of peanut butter provides about 7.4 g of protein, along with other nutrients like vitamin C and potassium.
16. Roasted Watermelon Seeds
When eating a slice of watermelon, you may be in the habit of leaving the seeds aside.
However, those seeds contain protein, zinc, and iron. You can roast them for a crunchy and filling snack.
Roasted watermelon seeds contain about 8 g of protein per ounce (28 g).
You can roast watermelon seeds in the oven or buy them already roasted. Watermelon seed butter is a spread you can buy as a substitute for nut butter in your snacks or recipes.
17. Protein Bars
Protein bars are an easy way to get a big dose of protein.
However, many commercial versions contain high levels of added sugar or other unnecessary ingredients.
You can make your own batch at home using seeds, dried fruit, and protein powder.
If you prefer to buy pre-made protein bars, consider choosing healthier options with fewer additives.
18. Canned Salmon
Canned salmon is a great, High Protein Snacks that you can take with you anywhere. Just 3 ounces (85 g) provides over 19 g of protein and other nutrients, including niacin, vitamin B12, and selenium.
Salmon also provides omega-3 fatty acids with anti-inflammatory properties, which may reduce the risk of heart disease, depression, and dementia.
You can eat canned salmon on its own, spice it up by adding a little pepper, or pair it with crackers or chopped vegetables.
Single-serving pouches of cooked salmon are also available, making it easy to take on the go.
19. Chia Pudding
Chia pudding has become a hugely popular snack in recent years—and for good reason. In addition to being high in protein, it’s both delicious and healthy.
One ounce of chia seeds contains 4 g of protein and provides other nutrients, such as calcium, phosphorus, and manganese.
They’re also known for their high omega-3 fatty acid content, which offers a variety of health benefits.
For example, eating chia seeds as a snack may help lower triglyceride levels, which in turn reduces the risk of heart disease. To make a protein-rich chia pudding, use cow’s milk or a high-protein dairy alternative, such as soy milk. One cup (240 millilitres) of cow’s milk contributes 8 g of protein to the pudding, while soy milk adds about 7 g, depending on the brand.
Let the chia seeds soak in the milk for a few hours, until the mixture reaches a pudding-like consistency. You can add flavourings, such as raspberries or blueberries. For an extra dessert, you can make the caramel topping included in the recipe or top the pudding with a little fruit.
20. Homemade granola
Granola is a baked snack made from rolled oats, nuts, and a sweetener, such as honey. Many commercial granolas provide a reasonable amount of protein—about 5 grams per 3/4-cup (57-gram) serving. However, they tend to be very high in sugar and calories.
You can make your own granola at home with more protein and less sugar. All you have to do is bake the oats, nuts, and seeds together. You can also add protein powder for an extra boost.
While healthy in moderation, granola can be high in calories. Consider using granola in small amounts as a topping on yoghurt or a bowl of berries.
21. Pumpkin Seeds
Pumpkin seeds are a great quick snack, as they contain protein and other important nutrients.
One ounce (28 grams) of pumpkin seeds contains 8.5 grams of protein, along with significant amounts of fibre, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide beneficial antioxidants, such as vitamin E and carotenoids.
Some research suggests that consuming pumpkin seeds may help prevent certain types of cancer, while their healthy fat content may benefit heart and vascular health.
Additionally, their protein and fibre content make them a great snack to keep you full. You can eat them raw, roast them with spices, or add them to a homemade trail mix or your homemade granola.
22. Nut Butter
Nut butter is a great choice for a quick, portable, and High Protein Snacks.
In the United States, you can find individual packages of nut butter in the nut and seed aisle or at the checkout counters of many grocery stores. You can also grab your favourite peanut or almond butter straight from the jar and divide it into small, easy-to-carry containers to take with you.
Nut butters are nutrient-dense foods, as they provide significant amounts of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace elements. A 2-tablespoon (30 g) serving of peanut butter contains 7 g of protein.
23. Protein Shakes
While it’s generally recommended to get your protein from whole food sources, protein shakes are a simple snack that adds protein and other nutrients to your diet.
You can make them with a variety of protein powders, including whey, egg white, soy, and pea protein.
Whey protein, in particular, can help boost feelings of fullness.
Typically, one scoop of whey or soy protein powder provides about 25 grams of protein, helping keep you full until your next meal.
To make a protein shake, blend 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit, if desired. Then, pour the mixture into a portable container so you can take it with you wherever you go.
24. Edamame
Edamame are inexpensive soybeans still in their pods. They are rich in protein, vitamins, and minerals and make a quick, easy snack.
A cup of edamame provides almost all the nutrients you need, including 13 grams of protein and a good amount of vitamin K and folate.
Edamame is usually served steamed. Many stores offer pre-cooked, frozen edamame that needs to be heated in the microwave. All you have to do is place the heated edamame in a portable container to enjoy on the go.
To enhance the flavour of edamame, add spices and seasonings of your choice.
25. Canned Sardines
Canned sardines can be a convenient and healthy snack.
These small fish are rich in protein, calcium, and other nutrients. One Pacific sardine (38 g) canned in tomato sauce contains 8 grams of protein. The omega-3 fatty acids in sardines can help protect your cardiovascular health and reduce inflammation.
People describe their taste as salty and slightly fishier than tuna. Many people enjoy eating them straight from the can, on a cracker, or added to Mediterranean-style dishes.
26. Quinoa
Quinoa is a grain-like food (pseudocereal) that is gluten-free and serves as a good source of protein, vitamins, and minerals.
One cup of cooked quinoa contains 8 grams of protein. These grains—with a chewy texture and nutty flavour—can be eaten as a side dish, like rice. You can also add a serving of quinoa to a salad made with leafy greens and chopped vegetables.
For a quick snack, try eating cooked quinoa like a hot cereal, sprinkled with cinnamon and drizzled with a little honey.
27. Lentil Salad
Lentil salad is a great snack. It’s highly nutritious and serves as a good source of plant-based protein. In fact, 1 cup of cooked lentils provides 18 grams of protein, along with significant amounts of iron, folate, and manganese.
Additionally, lentils provide over 50% of the recommended daily fibre intake. The specific type of fibre found in lentils can support gut health, as it helps feed the beneficial bacteria in your colon.
The combination of protein, fibre, and carbohydrates found in lentils is particularly effective at promoting feelings of fullness. Regular consumption may help manage diabetes and reduce the risk of heart disease and some types of cancer.
To prepare a lentil salad, toss cooked lentils with chopped vegetables, spices, and your preferred dressing. To enhance the flavour, drizzle the top with balsamic vinegar and olive oil.
28. Overnight Oats
Overnight oats are easy to prepare, easy to carry, and highly nutritious.
Oats are packed with vitamins and minerals. Additionally, a half-cup (40 g) serving provides about 13% of the recommended daily fibre intake.
Several studies have shown that oats promote feelings of fullness. This is likely due to their fibre content.
However, oats themselves are not very high in protein. A half-cup of oats contains about 5 g of protein.
To make overnight oats a High Protein Snacks, add protein-rich ingredients such as cow’s milk or soy milk, Greek yoghurt, nut butter, or protein powder.
An overnight oats recipe prepared with cow’s milk, peanut butter, and protein powder provides 20 g of protein per serving. To make a snack-friendly version, divide the oat mixture into several small containers before letting them chill in the refrigerator overnight.
29. Egg Bites
Egg bites are a super healthy, High Protein Snacks.
You can make them by mixing eggs with vegetables and seasonings, pouring the mixture into a muffin tin, and then baking them.
They’re also super easy to make, as they can be eaten hot or cold. You can increase their nutritional value by adding vegetables to the mixture and improve their protein contribution by topping it with 1 or 2 tablespoons of cheese.
Some additional ingredients you can try include spinach, onions, and peppers.
30. “Cheesy” seasoned popcorn
Popcorn is a popular and healthy snack that provides B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fibre: 4 g per ounce (28 g). Additionally, some research suggests that popcorn is a particularly filling snack. In a small 2012 study, participants who ate popcorn as a snack experienced less hunger and ate less than those who chose potato chips.
Despite popcorn’s satiating effects, its protein content is relatively low. You can significantly increase your protein intake by adding nutritional yeast, which provides 3 grams of protein per 2-tablespoon serving. In addition to being a vegan-friendly source of protein, nutritional yeast offers a cheese-like flavour. To enjoy cheese-flavoured popcorn as a snack, mix 3 cups of popcorn with 2 tablespoons of nutritional yeast and a pinch of salt.
Frequently Asked Questions
Which snacks contain the most protein?
Some High Protein Snacks include chicken, turkey, salmon, or beef jerky; smoked or canned fish; tofu; and Greek yoghurt.
What are some healthy, high-protein snacks for building muscle?
Healthy, High Protein Snacks options include Greek yoghurt, hard-boiled eggs, lentil salad, and nut butter spread on apple slices.
What are the simplest high-protein snacks for bodybuilding?
Easy-to-prepare, High Protein Snacks for bodybuilding can include protein bars and shakes, jerky, and nuts like almonds.
Conclusion
High Protein Snacks are important when you’re hungry between meals, as they keep you full and satisfied.
While many snacks may not be healthy, there are plenty of healthy and portable options you can enjoy—even when you’re short on time.