Dietitians Share the Best High-Protein Snacks MoMo Productions – Getty Images
In today’s health-conscious world, high-protein snacks are gaining popularity and for a good reason. This essential macronutrient is crucial for building and maintaining muscle, staying energetic, and ensuring a brisk metabolism. Having a selection of high-protein snacks readily available can help you power through busy days. We’ve consulted nutrition experts and dietitians to compile a list of their favorite snack options—both homemade and store-bought—to support your protein intake daily.
“Choosing high-protein snacks is a great way to fill in any gaps in your daily protein needs and can help you feel satisfied between meals,” noted Umo Callins, R.D.N., a dietitian at Well Rooted Health and Nutrition. “Protein helps stabilize blood sugar levels, boosting your energy and supporting weight loss or muscle maintenance goals.”
**Meet the Experts:** Umo Callins, R.D.N., Yaa Boakye, R.D.N., P.T., Gretchen Zimmermann, R.D., among others.
Individual protein needs differ based on factors such as health status, body composition, and personal goals. According to Yaa Boakye, R.D.N., P.T., the International Society of Sports Nutrition recommends a protein intake of 1.4 to 2 grams per kilogram of body weight. “For a person weighing 150 pounds, that equates to about 95 to 136 grams of protein daily,” she explained.
Keep reading to explore a variety of high-protein snacks you can effortlessly incorporate into your lifestyle. Note that the protein content listed for each snack is an estimate and may vary based on ingredient brands, portion sizes, and preparation methods. “Always utilize measuring tools and check nutritional labels for the most accurate details,” added Boakye.
Delicious and Easy High-Protein Snacks
Greek Yogurt Parfait
Protein: 20 grams
Combine six ounces of plain Greek yogurt with fresh, fiber-rich fruits like berries or mango, and add a sprinkle of almonds for healthy fats. This snack is both refreshing and satisfying, according to Boakye.
Black Bean and Avocado Toast
Protein: 14 grams
Enjoy whole grain toast topped with fresh avocado and fiber-rich black beans to help bridge the gap between lunch and dinner. “Beans contribute 7 to 8 grams of protein per half-cup, while whole grain bread adds another 3 to 5 grams,” Boakye noted, highlighting this hearty, nutritious option.
Cottage Cheese with Fruit and Flax Seeds
Protein: 16 grams
A cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit—pineapple is a great option—makes for a fantastic afternoon treat. With 14 grams of protein per cup, cottage cheese is both nutrient-dense and budget-friendly.
Iced Protein Coffee
Protein: 20 grams
According to Gretchen Zimmermann, R.D., this refreshing drink is not only simple to prepare, but it also offers around 20 grams of protein. Blend brewed coffee with vanilla protein powder, unsweetened almond milk, and a dash of cinnamon to enjoy.
Peanut Butter and Banana Smoothie
Protein: 16 grams
Create a delicious smoothie that satisfies both your protein and sweet cravings. Add oats for an extra protein boost; oats provide about 5 grams per cup, while peanut butter adds approximately 4 grams per tablespoon, and milk contributes 8 grams per cup.
Chia Pudding with Almonds and Blueberries
Protein: 12 grams
Soak two tablespoons of chia seeds in a cup of almond milk overnight. Adding a tablespoon of almonds and some blueberries creates a light yet satisfying snack.
Refried Bean Wrap
Protein: 13 grams
For a quick option, spread refried beans on a whole wheat tortilla for a savory snack. “Beans are an economical source of protein, providing around 7 to 8 grams per half-cup,” shared Boakye. You can keep it simple or add toppings like salsa and lettuce for extra flavor.
Protein Mug Cake
Protein: 20 grams
“Protein mug cakes are not only easy to make but also taste like dessert,” noted Zimmermann. Simply mix a scoop of protein powder, an egg, and half a mashed banana in a mug, then microwave for 60 to 90 seconds until it reaches your desired consistency.
Smoked Salmon on Whole Wheat Crackers
Protein: 18 grams
Two ounces of smoked salmon atop four whole wheat crackers can elevate your snack game. Salmon is rich in omega-3 fatty acids, which have numerous benefits for heart and brain health.
Energy Balls
Protein: 5 grams per ball
Create these versatile snacks at home using protein-rich ingredients like nuts, seeds, and protein powder. As Avery Zenker, R.D. suggests, you can use dried fruits like dates for natural sweetness and add flavors like cocoa or vanilla.
Lentil Bowl with Tomatoes, Cucumbers, and Tahini
Protein: 16 grams
Lentils provide an affordable source of plant-based protein, offering about 9 grams of protein per half-cup. Adding tahini for flavor along with fresh vegetables makes for a filling and nutritious option.
Edamame and Avocado Rice Cake
Protein: 13 grams
With approximately 8 grams of protein per half-cup, edamame makes this snack not only nutritious but also satisfying, paired with avocado’s healthy fats atop a rice cake.
Hard-Boiled Eggs
Protein: 13 grams
Two large eggs make for a great high-protein snack rich in various nutrients such as choline and healthy fats, according to Callins.
Popcorn with Nutritional Yeast
Protein: 10 grams
An air-popped serving of popcorn (about 5 cups) contains roughly 5 grams of protein. Combine it with two tablespoons of nutritional yeast for an additional 5 grams, creating a high-fiber snack under 200 calories.
Beef Jerky
Protein: 12 grams
One ounce of beef jerky typically offers 9 to 12 grams of complete protein. As Callins noted, it’s an ideal on-the-go snack available at many convenience stores.
Protein Bar
Protein: 10 to 12 grams
While seemingly obvious, protein bars are incredibly convenient. Look for options containing at least 10 grams of protein while keeping sugars and fats low.
Pumpkin Seeds
Protein: 18 grams
A half-cup of pumpkin seeds is delicious and nutrient-dense. They provide ample fiber and healthy fats while being free from added sugar, making them a satisfying snack.
Baked Tofu
Protein: 17 grams
“One hundred grams of tofu contains about 17 grams of protein,” explained Zenker. Simply season and bake it for a high-protein treat with beneficial minerals like calcium and zinc.
Powdered Peanut Butter and Fruit
Protein: 14 grams
This high-protein, low-fat option is a versatile snack. A 30-gram serving of powdered peanut butter yields 14 grams of protein, making it perfect for dipping fruits like apple slices or bananas.
Protein Shake
Protein: 20 to 30 grams
Protein powders offer a quick and easy way to meet protein needs. Zenker recommends mixing a scoop of protein powder with water or your milk of choice, or you can choose ready-made shakes with minimal sugar.
Greek Yogurt Protein Bark
Protein: 22 to 25 grams
This option is not only nutritious but kid-friendly as well. Zimmermann suggests mixing two cups of nonfat Greek yogurt, two scoops of protein powder, and a teaspoon of vanilla. Freeze this mixture topped with hemp seeds, berries, and dark chocolate chips and break into pieces for a protein-dense treat.
Hummus and Veggies
Protein: 10 grams
Hummus pairs perfectly with raw vegetables, giving them the protein boost they often lack, as highlighted by Lee Cotton, R.D.N..
Turkey Roll-Ups
Protein: 14 to 18 grams
This customizable snack is easy to prepare. Roll sliced deli turkey with your favorite cheese and greens, or add veggies like carrots for a delightful crunch.
Air-Fried Chickpeas
Protein: 14 grams per cup
These crispy, savory snacks are portable and satisfying. Alexandria Hardy, R.D.N. recommends seasoning them with various herbs or spices for a flavor twist.
Nut Butter-Stuffed Dates
Protein: 7 grams per two dates
Fill pitted dates with low-sugar nut butter for a sweet and salty treat that’s brimming with natural energy, as suggested by Hardy.
Cheese Stick with Almonds
Protein: 13 grams
This snack is simple to grab and go, ideal for moments when hangry feelings strike, as recommended by Cassandra Lepore, M.S., R.D..
Cottage Cheese with Ranch Seasoning and Veggies
Protein: 25 grams
A go-to high-protein snack involves mixing ranch seasoning into cottage cheese. Pair it with fresh veggies or crackers for dipping as Lepore suggests.
Tuna and Crackers
Protein: 21 grams
Create a tasty tuna salad using canned tuna, Greek yogurt, mustard, celery, and your favorite seasonings. Pair it with crackers for a fulfilling snack.
Protein Oatmeal
Protein: 20 grams
One cup of oats with a tablespoon of peanut butter, hemp seeds, and Greek yogurt makes a hearty, semi-sweet snack. Balance portion sizes for peanut butter as it can be calorie-dense.
Cottage Cheese Toast with Fruit
Protein: 12 to 18 grams
For a delightful summer snack, try sliced peaches on whole wheat toast paired with a quarter cup of cottage cheese, drizzled with olive oil and balsamic vinegar.
Tofu Scramble with Spinach and Salsa
Protein: 18 grams
Tofu is an outstanding plant-based protein, offering around 10 to 12 grams per half block, making it an excellent addition to a nutrient-packed meal with added greens and salsa for flavor without added calories.
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