Snacking often has a negative connotation tied to it. Of course, going overboard on your sugar and calorie intake can be easy if you aren’t mindful of what you eat. But at the same time, there are plenty of healthy and nutritious snacking options to reach for when hunger hits.
High-protein snacks are among the best things to add to your grocery list. On top of helping you meet your daily protein intake goals and requirements, high-protein snacks can also keep you feeling full for longer.
In fact, some research has found that eating high-protein and less calorie-dense snacks can lead to improved appetite control and better regulation of your calorie intake [1]. Other studies have found that a high-protein diet may improve blood sugar control [2].
If you’re looking to boost your protein intake or find a healthier alternative to curb mid-afternoon hunger pangs, you’re at the right place.
We’ve put together a list of 16 different high-protein snacks that are healthy and convenient to pack and take around. These snacks are also great for maintaining satiety and supporting your wellness goals.
Healthy High-Protein Snacks
Here’s a list of some of the best high-protein snacks to stock up on.
Cottage Cheese & Fruits
Cottage cheese packs around 11 grams of protein per 100 grams. This variation of cheese is lower in calories and loaded with nutrients such as B vitamins, calcium, folate, and selenium. Selenium is a trace mineral that plays an essential role in reproduction, immunity against infections, and the regulation of thyroid hormones [3].
Due to its massive versatility, you can enjoy cottage cheese in various ways. Many people like to pair it with blueberries, sliced peaches, or sliced bananas for a healthy snack, or you can incorporate it into your waffle or pancake batter.
Alternatively, go for a cottage cheese salad by mixing it with tomatoes, cucumber, and olive oil.
Roasted Chickpeas
Chickpeas contain about 19 grams of protein per 100 grams. They make a fantastic snack due to their high-protein content and low glycemic index, meaning that they can help promote better blood sugar regulation and are unlikely to lead to large spikes in blood sugar levels.
Plus, research has found that including chickpeas in your daily diet can help lower both bad and total cholesterol levels [4].
There are various ways you can enjoy chickpeas as a high-protein snack. You can oven-roast chickpeas with olive oil and spices such as cinnamon, paprika, or curry powder. You can also enjoy a chickpea salad with other ingredients like bell peppers, cucumbers, cherry tomatoes, and avocados.
Greek Yoghurt & Nuts
Also called strained yogurt, Greek yoghurt is a highly-nutritious protein source that delivers impressive amounts of minerals and vitamins, such as B vitamins, calcium, phosphorus, and zinc. There’s an estimated 10 grams of protein in 100 grams of Greek yoghurt.
Plus, different research studies have shown that consuming Greek yoghurt can help to boost the efficacy of resistance training by enhancing bone formation, strength, muscle thickness, and body composition [5, 6]. This protein-rich snack also contains probiotics, which are helpful bacteria that can help improve your digestive health.
You can pair Greek yoghurt with other ingredients such as nuts, seeds, berries, dates, granola, or dark chocolate chips.
There are also different variations of Greek yoghurt you can choose from, including low-fat, non-fat, plain, and flavoured varieties. Plain and unsweetened Greek yoghurt is often the healthiest version to go for, as it typically contains no added sugars.
Hard-Boiled Eggs
A large 50g hard-boiled egg provides around 6 grams of protein. Eggs are a great source of vitamin A, B vitamins, phosphorus, and selenium. Additionally, egg yolks are one of the richest sources of choline. This mineral plays a key role in enhancing memory, preventing heart disease, and reducing inflammation [7].
Eggs are definitely one of the most versatile kitchen ingredients. A few ways to turn hard-boiled eggs into a delicious snack are to pair them with a dip like guacamole or hummus or make deviled eggs, which involves mashing and mixing the boiled egg yolks with mayonnaise, mustard, and other seasonings.
Steamed Edamame
Edamame is a popular Japanese dish consisting of immature green soybeans in a pod. There are roughly 11 grams of protein in 100 grams of edamame.
Apart from its high-protein content, edamame is also rich in fibre, folate, calcium, iron, magnesium, B vitamins, and vitamin K. Research suggests that vitamin K can help support heart health and bone health [8].
The best way to consume edamame is by boiling or steaming it and seasoning it with a little sea salt. This makes for a quick, simple, and portable snack.
Veggies & Hummus Dip
Hummus is a creamy dip of Arab origin that consists of cooked and mashed chickpeas mixed with lemon, tahini, garlic, and spices. The protein content of your hummus dip differs depending on how it’s made. But in general, 100 grams of store-bought hummus contains an estimated 8 grams of protein.
You can pair a hummus dip with veggies such as carrots, celery, bell pepper, broccoli, leafy greens, avocados, and cucumber sticks for a low-carb, nutritious, and high-fibre snack.
Turkey Breast Roll-Ups
Turkey breast, alongside chicken breast, is one of the healthiest and highest-protein foods to add to your diet. Consuming 100 grams of roasted turkey gives you about 29 grams of protein.
These lean meats boast a highly-nutritious profile, as they are lower in saturated fats compared to other cuts of meat but still pack a massive amount of protein and other nutrients. Turkey breast is naturally loaded with B vitamins and minerals such as zinc and phosphorus.
You can enjoy turkey breast in a salad or a roll-up consisting of a tortilla wrap, cheese, lettuce, tomatoes, and other veggies.
Chicken Breast Salad
Chicken breast is one of the most versatile sources of protein. It’s low in calories and contains virtually zero carbohydrates. Consuming 100 grams of chicken breast gives you about 31 grams of protein. Since chicken breast is protein-packed, it can help maintain satiety, regulate appetite, support weight loss, and aid muscle building.
There are various ways to include chicken breast as part of a nutrient-dense snack. Add it to a salad mix, whole-grain sandwich, or wrap. Alternatively, you can air-fry chicken breast pops or cutlets and enjoy them with your favourite dips.
Apple Slices with Almond Butter
Since almond is a rich source of protein, almond butter is naturally protein-packed as well. There’s an estimated 21 grams of protein in 100 grams of almond butter or around 3 grams per tablespoon.
Nuts like almonds are also rich in omega-3 fatty acids, which are healthy fats that have been linked to various health benefits. For instance, omega-3 fatty acids may have a protective effect in individuals at a high risk of heart disease. These fatty acids can also be helpful for combatting inflammatory conditions [9].
Compared to peanut butter, almond butter is slightly healthier as it contains more healthy fats, protein, minerals, and vitamins. The easiest way to enjoy almond butter is with apple slices. You can also try it with veggie sticks like celery or carrot sticks, or add a dollop of almond butter to your cereal or oats.
Other kinds of nut butter that are high in protein include cashew butter, pistachio butter, and walnut butter.
Roasted Pumpkin Seeds
Another nutritious and high-protein food to stock up on is pumpkin seeds. These nutrient-dense seeds contain about 19 grams of protein per 100 grams. So consuming a quarter-cup serving of pumpkin seeds daily (about 30 grams) will give you almost 6 grams of extra protein.
Pumpkin seeds can be eaten raw but are far more delicious when roasted. You can coat pumpkin seeds in olive oil and your favourite seasonings, then oven-roast them to make an affordable, convenient, and portable snack.
Homemade Trail Mix
A trail mix is a snack mix consisting of nuts, seeds, and dried fruits. Generally, a trail mix contains around 14 grams of protein per 100g.
Nuts and seeds are incredibly high in antioxidants, fibre, protein, and other minerals such as phosphorus and magnesium, making the trail mix one of the most nutritious snacks to pack from home.
You can make your own trail mix at home using your favourite ingredients. Some of the best ingredients to include in your mix are walnuts, almonds, cashews, pumpkin seeds, sunflower seeds, dried berries, and dark chocolate chips.
Chia Seed Pudding
You can expect 100 grams of chia seeds to contain about 17 grams of protein. These gluten-free seeds are packed with omega-3 fatty acids, antioxidants, and minerals. They’re also loaded with fibre, containing an estimated 34 grams of fibre per 100 grams.
Due to their impressive nutritional profile, consuming chia seeds may be linked to health benefits such as improved blood pressure and blood sugar levels [10].
Because of their high versatility, chia seeds can be incorporated into various healthy snacks and desserts. You can enjoy chia seeds in a smoothie, pudding, salad, granola bar, and jam or sprinkle them over soups, cereal, or oatmeal.
Lentil Salad
Lentils are edible seeds of the lentil plant, which belongs to the legume plant family. Lentils contain 9 grams of protein per 100 grams. They’re a highly affordable ingredient rich in various nutrients, including B vitamins, iron, magnesium, phosphorus, and potassium.
You can use this plant-based protein in a dip or sauce or oven-roast lentils to make a simple snack. Apart from that, you can make a lentil salad by mixing green lentils with cheese, mustard, bell peppers, cherry tomatoes, and green olives.
Beef Jerky
Beef jerky contains a whopping amount of proteins. There’s an estimated 33g of protein in 100 grams of beef jerky and an estimated 9 grams of protein per 28g serving. It also contains a wide range of other nutrients and minerals, such as iron, folate, zinc, and phosphorus.
That said, store-bought beef jerky is highly-processed and may contain a lot of sugar, artificial additives, and sodium. Too much sodium may increase your risk of high blood pressure, heart disease, and stroke. Thus, it’s best to consume this snack in moderation.
Protein Shakes
Protein shakes can be a great post-workout snack if you’re looking for something convenient and easy to put together.
Protein shakes can supplement you with amino acids that are easily absorbed, and this may help support muscle building and growth.
You may opt for ready-made protein shakes, but protein powder tends to be more versatile as you can consume protein powder in different ways. Besides making them into a protein drink, you may add protein powder to pancakes, waffles, smoothies, cookies, oatmeal, brownies, and even dips and sauces.
Protein Bars
Protein bars are another delicious and convenient snack to fuel your workouts and maintain satiety between meals.
That said, protein bars aren’t created equal. Some bars are loaded with calories, added sugar, and artificial additives, so it’s best to take a good look at the nutritional information provided before making your purchase.
Explore in more detail
- A Beginner’s Guide to the High-Protein Diet
- High Protein Foods for Muscle Gain and Weight Loss
- Best High-Protein Snacks for Weight Loss, Muscle Gain, & Satiety
- 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