High-protein snacks are some of the healthiest choices when your food cravings kick in and when you need pre-gym food.
Snacks high in protein and other beneficial nutrients provide the best satiety and energy that reinvigorates and carries you through the day.
However, you don’t have to be restricted in your choice of protein snack. The list below contains some good tasting, delicious, and easy-to-make snacks that provide you with all the protein you need.
1. Trail Mix
This is a favorite hiking snack that combines nuts, dried fruit, and granola. Some mixes add chocolate, and some also incorporate grains into the mix.
Just two ounces of this delicious and crunchy mix provides about 8 grams of protein.
Add pistachios and almonds to the mix to raise the protein content of the mix. These two ingredients are higher in protein than nuts like cashews and macadamia nuts.
This is a highly nutritious and healthy snack, but it is also a high-calorie snack because of the nuts and dried fruits in it. You should, therefore, limit your consumption to a handful if you are not a particularly active person.
2. Yogurt (Greek) Parfait Dessert
Most of us are not aware of the high-protein content of Greek yogurt, but just a single cup of this high-protein snack provides 20 grams of quality protein. Also, Greek yogurt is more satiating, but lower in calories than some other types of yogurt (e, f).
In addition, Greek yogurt contains several other beneficial nutrients like calcium, an essential nutrient that promotes bone health.
One way of raising the nutrition value of Greek yogurt is by adding a few layers of berries and granola to make a parfait.
The granola does not only increase the nutrition value but also increases the protein content of your snack.
However, don’t go overboard with the granola because it is a high-calorie food. One or two tablespoons is enough to add delicious crunchiness to your parfait.
3. Jerky (Meat and Fish)
Meat and fish are some of the best natural sources of dietary protein. Dried strips of non-fatty parts of meat and fish are known as a jerky.
They make the perfect high protein snacks because they are high in quality, lean protein.
A single ounce of jerky can provide as much as 9 grams of protein.
You can make jerky from poultry, beef, salmon, and ham. You can either make them at home or buy them from the grocery store.
However, you should be cautious about grocery store jerky because they may add unhealthy ingredients like sugar and nitrate to help prolong the shelf life.
Tuna is high in protein and several other beneficial nutrients. Just 4 ounces (113 grams) of baked tuna provides 33 grams of protein.
Tuna is an excellent source of omega-3 fatty acids, which have many health benefits.
However, you don’t need to bake tuna to get all the delicious goodness. Canned tuna will do just fine. You can use it to make a healthy sandwich using Ezekiel bread or enjoy it with whole wheat crackers.
5. Turkey Wraps (Roll-Ups)
This high-protein snack is packed with delicious flavors and a high number of nutrients. It is an easy-to-make snack that involves placing chopped vegetables and cheese on a slice of turkey breast and rolling it into a cylinder. You then cut it into manageable short cylinders and enjoy.
This snack is very filling but relatively low in calories. Anyone wanting to lose weight and improve their health should give this snack a try.
Four ounces (113 grams) of turkey breast provides about 34 grams of protein. Cheese is also high in protein, which pumps up the protein-content further.
Look for brands of turkey breast that are low in sodium and other preservatives because we don’t want you to develop high blood pressure (hypertension).
6. Yogurt Dip and Vegetables
Most vegetables contain very little to no protein but combine them with a delicious yogurt dip, and you are in high-protein snack heaven.
Sprinkle a few freshly chopped herbs into a cup of yogurt, and add lemon juice for extra flavor. You can use full-fat yogurt or Greek yogurt to increase the protein content. Greek yogurt is considerably high in protein than most other types of yogurt (g, h).
You can prepare the yogurt dip and place it in individual containers for refrigeration. You can then cut up a few vegetables for a quick and healthy protein snack.
7. Celery Sticks and Peanut Butter Spread
Spread one or two tablespoons of peanut butter on a celery stick a quick, crunchy snack. It may not be very high, but the peanuts nutrition profile features a decent amount of protein.
Just 32 grams of peanut butter contains about 4 grams of quality protein.
Peanuts are high in calories, so you don’t need to consume much to feel full. This is an excellent protein snack that will keep your desire for unhealthy snacks at bay.
8. Slices of Cheese
Cheese is incredibly nutritious and high in protein. Just an ounce (28 grams) of full-fat cheddar cheese provides 9.5 grams of protein.
Cheese is high in several beneficial nutrients like phosphorus, calcium, zinc, and vitamin B12, making it a healthy snacking option.
Moreover, it does not require much preparation, making it a quick high-protein snack. Just munch on a one-ounce slice of cheddar cheese to help fill you up and help reduce the feeling of hunger.
However, an ounce of cheddar cheese also contains 114 calories so you should moderate your consumption.
9. Eggs (Hard-Boiled or Fried in Coconut Oil)
We now know that eggs are the unhealthy foods they were thought to be thanks to modern research (i).
They are one of the most nutritious foods in the world, and recent studies show that the cholesterol content is not the harmful beast we used to fear so much.
Eggs are also high in protein, with 1 (50 grams) hard-boiled egg proving 6 grams of quality protein.
You can carry one or two hard-boiled eggs with you for an easy protein snack when you need it.
You can also fry an egg or two with coconut oil at home for a quick snack.
Eggs make an excellent weight loss snack because they are very filling, making you eat fewer calories for the rest of the day.
10. Roasted or Dried Almonds
Almonds are crunchy and delicious and make an excellent high-protein snack. One ounce of almonds provides about 6 grams of protein, which is the same as a single hard-boiled egg.
However, almonds are high-calorie foods, so just a handful of it should be consumed as a snack.
The number of almonds in an ounce is about 23, which is the ideal serving size.
11. Roasted Pumpkin Seeds
Pumpkin is a trendy food these days, and the seeds of this vegetable are high in protein.
A quarter-cup (32 grams) of pumpkin seeds contain about 10 grams of protein, making it one of the best plant sources of protein.
Dry and roast the seeds for a nutty and crunchy high-protein snack. You should, however, beware of your consumption because they are also high in calories.
A quarter-cup serving contains 180 calories.
12. Protein Shake
Protein powder is an easy source of protein for those that need to supplement their intake from other sources.
Combine whey protein powder with orange or pineapple juice, ice and blend them.
However, the quantity and quality of protein in protein powder varies from brand to brand. Check out our review of the best protein powders, so you don’t end up taking something that could actually harm you.
13. Quinoa (Toasted)
Quinoa is one of the best plant sources of protein and is considered a superfood. Toast about a third of a cup of quinoa with half-a-tablespoon of flaxseed powder, a tablespoon of shredded coconut, and a tablespoon of maple syrup. Toast for about 10 minutes at 425°F (218°C).
This delicious snack provides about 9.5 grams of protein.
14. No-Bake Protein Bites
These are high-protein desserts (that require no baking) you can carry with you to pretty much anywhere.
There are several ways to make this snack, but our version provides you with 8 grams of protein.
Mix one-and-a-half tablespoons of peanut butter, three tablespoons of oats, a half-tablespoon of dark chocolate flakes, and a half-tablespoon of honey. Roll the mixture into several bite-size balls for delicious high-protein snacks.
The peanut butter provides most of the protein and also helps hold all the ingredients together.
This snack is packed full of nutrients that help improve your health.
You can prepare and refrigerate for a readily available healthy snack when your food cravings kick in.
15. Steamed Edamame
You can buy them from most grocery stores, either still in the pod or shelled.
Edamame is highly nutritious food. A single cup of steamed edamame provides approximately 17 grams of protein.
You can buy frozen pre-cooked edamame that only needs to be heated in the microwave. You may add seasoning and spices when heating the edamame to enhance the flavor.
16. Chicken Salad With Avocado
Chicken is a high protein food while avocado also contains a decent a small amount of protein. Avocados are also full of healthy fats, and when combined with the chicken and salad greens, you have yourself a very healthy snack.
You can roast the chicken breast at home, but you can also buy deli-style chicken breast from some restaurants and salad bars.
The protein content varies depending on how much chicken breast you use, but a typical serving should provide about 25 to 30 grams of protein.
17. Granola Bar
You can easily make a high-protein granola bar at home by combining several varieties of nuts, rolled oats, and honey bake. You can add dried fruits for added nutritional value.
One ounce should provide you with about 4 grams of protein. We don’t recommend most pre-packaged granola because they tend to be high in sugar, which is unhealthy.
Also, granola bars tend to be high in calories so you should watch how much of it you eat.
18. Beef Sticks
Beef sticks are excellent high-protein snacks, but you must be careful when buying them from the grocery store.
You want to buy beef sticks that contain salt and, perhaps, seasoning. Avoid those that contain sugar and other harmful preservatives.
One ounce of beef stick provides approximately 6 grams of protein. However, they are not high in calories and contain zero carbs so you may be able to eat a few servings as a snack.
19. Chia Seeds
One of the trendiest snacks these days is chia seed pudding. But this isn’t one of those fad foods. Chia seeds are very healthy, and they contain high amounts of protein.
An ounce (28 grams) of chia seeds contain about contains about 4 grams of protein. It is also high in several minerals and vitamins.
Chia seeds are also a good source of beneficial omega-3 fatty acids.
You can easily make chia seed pudding at home.
Combine 1/3 cup of chia seeds, 1 & ½ cup of unsweetened almond milk, ¼ cup of unsweetened cocoa powder, ¼ tablespoon of salt, ½ teaspoon of cinnamon powder (optional), ½ teaspoon of vanilla extract (optional), in a bowl and whisk to mix.
Add 2 to 5 tablespoons of maple syrup to sweeten. Cover and place it in the refrigerator overnight or let it soak for 4 to 5 hours.
You can top it with a few flakes of nuts to increase the protein content.
This should provide you with about 22 grams of protein.
20. Cottage Cheese
Cottage cheese is considered a high-protein food, which also makes it an excellent high-protein snack.
Half a cup of cottage cheese contains about 15 grams of protein. Cottage cheese also contains high amounts of several nutrients with several health benefits.
Cottage cheese makes a delicious snack on its own, but you can also add it to many other foods.
Other Foods That Make Excellent High-Protein Snacks
- Peanut butter-topped slices of apples
- Smoked or canned salmon
- Lentils and beans
- Cheesy popcorn
If you want to lose or maintain your current weight and improve your health, you should avoid unhealthy snacks and switch to high-protein snacks. They have several characteristics that will help you achieve your goals.