| Food | Protein per 100g |
|---|---|
| Cottage Cheese | 11g |
| Roasted Chickpeas | 19g |
| Greek Yoghurt | 10g |
| Hard-Boiled Eggs | 12g (for 100g of eggs) |
| Steamed Edamame | 11g |
| Veggies & Hummus Dip | 8g (for hummus) |
| Turkey Breast Roll-Ups | 29g |
| Chicken Breast Salad | 31g |
| Apple Slices & Almond Butter | 21g (for almond butter) |
| Roasted Pumpkin Seeds | 19g |
| Homemade Trail Mix | 14g |
| Chia Seed Pudding | 17g |
| Lentil Salad | 9g |
| Beef Jerky | 33g |
| Protein Shakes | Varies |
| Protein Bars | Varies |
Snacking often gets a bad rap, but it shouldn’t! Sure, if you’re not careful, you can end up munching on too much sugar and empty calories. But there are loads of tasty and healthy snack options out there when hunger strikes – like high-protein snacks.
They not only help you hit your daily protein goals but also keep you feeling satisfied for longer. If you’re keen to up your protein game or need a smarter way to beat those afternoon cravings, we’ve rounded up 16 high-protein snacks that are healthy and easy to grab on the go.
Healthy High-Protein Snacks
Cottage Cheese & Fruits: Cottage cheese is a great choice for a snack, providing 11g of protein per 100g. It’s low in calories and rich in nutrients like B vitamins and calcium. Enjoy it with fruits like blueberries or peaches for a nutritious snack, or add it to your breakfast waffles.
Roasted Chickpeas: Packed with 19g of protein per 100g, chickpeas are a healthy snack option that can help regulate blood sugar levels. Roast them with spices for a tasty treat, or add them to a salad for extra protein.
Greek Yoghurt & Nuts: Greek yoghurt offers 10g of protein per 100g and is filled with vitamins and minerals. It’s perfect paired with nuts or berries for a satisfying snack. Choose plain, unsweetened varieties for the healthiest option.
Hard-Boiled Eggs: A single large hard-boiled egg (around 50g) contains 6g of protein. Eggs are versatile and nutritious, making them a great snack option. Try them with a side of guacamole or in deviled eggs.
Steamed Edamame: With 11g of protein per 100g, edamame is a high-protein snack that’s also rich in vitamins and minerals. Simply steam and sprinkle with sea salt for a quick and healthy snack.
Veggies & Hummus Dip: Hummus typically has 8g of protein per 100g. It’s a tasty dip for vegetables like carrots and bell peppers, offering a fibre-rich, nutritious snack.
Turkey Breast Roll-Ups: Roasted turkey breast is a protein powerhouse with 29g of protein per 100g. Use it in roll-ups with veggies for a healthy and satisfying snack.
Chicken Breast Salad: With 31g of protein per 100g, chicken breast is ideal for adding to salads or wraps. It’s low in calories and helps keep you feeling full.
Apple Slices with Almond Butter: Almond butter contains about 21g of protein per 100g. Pair it with apple slices for a tasty snack that’s also good for your heart.
Roasted Pumpkin Seeds: These seeds offer 19g of protein per 100g. Roast them with your favourite seasonings for a crunchy and nutritious snack.
Homemade Trail Mix: A typical trail mix has around 14g of protein per 100g. Combine nuts, seeds, and dried fruit for a custom, healthy snack.
Chia Seed Pudding: Chia seeds boast 17g of protein per 100g. Use them to make a pudding or add them to smoothies for a fibre-rich snack.
Lentil Salad: Lentils provide 9g of protein per 100g. Mix them with veggies and a dressing for a tasty and nutritious salad.
Beef Jerky: Offering a high 33g of protein per 100g, beef jerky is a protein-rich snack. Opt for versions with less sodium and sugar for a healthier choice.
Protein Shakes: A convenient option post-workout, these shakes can help with muscle recovery and growth. They vary in protein content based on the type used.
Protein Bars: These can be a handy snack, but their protein content varies, so check the label. Look for bars with low sugar and fewer artificial additives.
High Protein Snacks FAQs
Can I eat high-protein snacks even if I’m not working out?
Yes, protein is an essential nutrient needed for various bodily functions, not just for those who are working out. Incorporating protein-rich snacks into your diet can benefit overall health.
Are there vegetarian or vegan high-protein snack options?
Yes, many plant-based snacks are high in protein, including roasted chickpeas, steamed edamame, veggies with hummus, chia seed pudding, and lentil salad.
Are protein bars and shakes healthy?
They can be, but it’s important to choose products low in sugar and artificial additives. Check the nutritional label for a better understanding of their content.
How can I add more protein to my snacks without adding too many calories?
Choose lean protein sources like turkey breast, chicken breast, and Greek yoghurt, or incorporate plant-based proteins such as chickpeas and lentils.
Explore in more detail
- A Beginner’s Guide to the High-Protein Diet
- Highest Protein Vegetables
- Top High-Protein Meal Plans for a High-Protein Diet
- High-Protein Diet Tips for Beginners
- 10 Cheap Ways to Add Protein to Your Breakfast
- High-Protein Diet for Weight Loss: What Does Research Say?
- High-Protein Diet Side Effects and Risks
- High Protein Foods for Muscle Gain and Weight Loss