If you’re looking for healthy snacks that will keep you full and satisfied, high-protein options are the way to go. Protein helps promote feelings of fullness, stabilizes blood sugar levels, and supports muscle growth. Here are 27 protein-packed snacks that are easy to prepare, delicious, and perfect for when you’re on the go!
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1. Greek Yogurt with Nuts
Greek yogurt is rich in protein and calcium. A 6-ounce serving contains around 15 grams of protein. Top it with a handful of almonds or walnuts for an extra protein boost.
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2. Tuna Salad with Veggies
A can of tuna is loaded with protein, offering about 20 grams per 3 ounces. Mix it with chopped veggies like cucumbers and bell peppers for a crunchy, satisfying snack.
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3. Hard-Boiled Eggs
Eggs are a great source of protein. One large egg provides about 6 grams of protein. Keep some hard-boiled eggs on hand for a quick snack that will fill you up.
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4. Cottage Cheese with Fruit
Cottage cheese is high in protein, with around 14 grams per half-cup serving. Pair it with fruit like pineapple or berries for a sweet and savory combination.
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5. Edamame
Edamame is a plant-based protein that’s rich in fiber. A 1/2 cup of cooked edamame contains around 9 grams of protein. It’s also a great source of antioxidants and vitamins.
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6. Chia Pudding
Chia seeds are packed with protein and omega-3 fatty acids. Mix chia seeds with milk or a dairy-free alternative to make a protein-rich pudding. Add fruit or nuts for extra flavor.
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7. Almond Butter on Whole Grain Crackers
Almond butter is high in protein and healthy fats. Spread it on whole grain crackers for a quick, filling snack. Two tablespoons of almond butter offer about 7 grams of protein.
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8. Roasted Chickpeas
Chickpeas are high in protein and fiber. Roasting them with olive oil and spices gives them a crunchy, savory texture. One cup of roasted chickpeas provides around 15 grams of protein.
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9. Protein Shake
A protein shake is an easy way to get a protein boost. You can use protein powder like whey, pea, or soy and mix it with water, milk, or almond milk for a delicious snack.
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10. Turkey or Chicken Jerky
Jerky is a great high-protein snack, especially when you’re in a rush. A 1-ounce serving of turkey jerky contains about 10 grams of protein. Be mindful of added sugars in store-bought versions.
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11. Sliced Apple with Peanut Butter
Apples are a good source of fiber, and peanut butter adds a protein punch. A medium apple with 2 tablespoons of peanut butter contains about 8 grams of protein.
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12. Cottage Cheese and Veggies
For a savory twist, pair cottage cheese with crunchy veggies like carrots or celery. This snack is low in carbs and high in protein, with about 14 grams per half-cup serving of cottage cheese.
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13. Baked Tofu Bites
Tofu is an excellent source of plant-based protein. Cut firm tofu into cubes, season with your favorite spices, and bake until crispy. A 3-ounce serving provides about 9 grams of protein.
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14. Hummus with Veggies
Hummus is made from chickpeas and is a great source of protein. Pair it with raw veggies like cucumbers, carrots, or bell peppers for a crunchy, satisfying snack. Two tablespoons of hummus provide around 3 grams of protein.
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15. Greek Yogurt Parfait
Layer Greek yogurt with granola and fresh berries for a tasty parfait. Greek yogurt is high in protein, and adding granola gives you extra fiber and protein, making it a filling snack.
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16. Protein Bars
Protein bars are a convenient way to get protein on the go. Choose one with minimal added sugars and high-quality ingredients. A typical protein bar provides around 10-20 grams of protein per serving.
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17. Pumpkin Seeds
Pumpkin seeds are rich in protein and healthy fats. One ounce of pumpkin seeds contains about 8 grams of protein. They’re also a good source of magnesium and antioxidants.
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18. Tuna on Whole Wheat Crackers
Combine a small can of tuna with whole wheat crackers for a protein-packed snack. The tuna provides about 20 grams of protein, and the crackers offer some fiber and carbs for sustained energy.
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19. Cheese and Whole Grain Bread
Cheese is a great source of protein, and whole grain bread adds fiber to the mix. A slice of cheese and a small piece of whole grain bread give you a balanced snack with protein and carbs.
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20. Cottage Cheese with Nuts and Honey
For a sweet and savory snack, top cottage cheese with a handful of nuts like almonds or walnuts and drizzle with honey. This combination provides about 14 grams of protein from the cottage cheese and extra protein from the nuts.
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21. Protein-Packed Smoothie
Blend protein powder with fruits, spinach, and a milk alternative to create a smoothie. This snack is customizable and can give you a protein boost of 15-25 grams, depending on your ingredients.
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22. Hard-Boiled Egg and Avocado
Pair a hard-boiled egg with avocado for a satisfying, protein-filled snack. The egg provides 6 grams of protein, and the healthy fats from the avocado help keep you full.
- Each serving provides 24.6g of protein.
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23. Roasted Almonds
Almonds are packed with protein, healthy fats, and fiber. A 1-ounce serving of roasted almonds contains about 6 grams of protein. They’re perfect for a quick snack that will curb hunger.
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24. Vegetable and Tofu Stir Fry
If you’re in the mood for something warm, try a vegetable and tofu stir fry. Tofu is rich in protein, and vegetables add fiber and vitamins. A serving of tofu provides around 9 grams of protein.
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25. Peanut Butter Celery Sticks
Celery sticks covered with peanut butter make for a tasty, high-protein snack. Peanut butter has 8 grams of protein per 2 tablespoons, and celery provides a crunchy, low-calorie base.
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26. Homemade Protein Balls
Make your own protein balls by mixing oats, protein powder, nut butter, and a sweetener like honey. These no-bake bites are easy to prepare and contain around 6-8 grams of protein per ball.
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27. Sliced Chicken Breast with Veggies
Lean chicken breast is an excellent source of protein. A 3-ounce serving provides about 25 grams of protein. Pair it with raw veggies like cucumbers or bell peppers for a satisfying snack.
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