Dietitians Share the Best High-Protein Snacks MoMo Productions – Getty Images
Protein has become a buzzword in the health and wellness community, and for good reason. This essential macronutrient plays a crucial role in building muscle, boosting energy, and enhancing metabolism. With a variety of high-protein snacks at your fingertips, you can easily stay energized and satisfied throughout the day. We consulted dietitians and nutrition experts to identify their favorite high-protein snacks—both homemade and store-bought—to help you achieve your protein targets.
“Choosing snacks that are rich in protein is wise; they effectively bridge any protein gaps in your diet and fulfill your daily requirements,” notes Umo Callins, R.D.N., a dietitian with Well Rooted Health and Nutrition. “Such snacks help you feel full between meals, stabilizing blood sugar levels for better energy. They are especially beneficial for those looking to lose weight or for individuals aiming to build and maintain muscle mass.”
Meet the Experts: Umo Callins, R.D.N., a dietitian with Well Rooted Health and Nutrition, Yaa Boakye, R.D.N., P.T., a nutrition consultant in Naples, Florida, Gretchen Zimmermann, R.D., dietitian and clinical strategy vice president at Vida Health, and others.
Individual protein requirements differ among individuals based on health status, body composition, and personal goals. As outlined by Yaa Boakye, R.D.N., P.T., the International Society of Sports Nutrition recommends an intake of 1.4 to 2 grams per kilogram of body weight. For someone weighing 150 pounds, this translates to about 95 to 136 grams of protein each day.
Continue reading to explore a selection of high-protein snacks to incorporate into your routine, and discover the optimal times to enjoy them. Keep in mind that the protein content mentioned for each snack is an estimate and may vary based on the ingredient brands, portion sizes, and preparation techniques. “Always check nutritional labels and utilize measurement tools for the most precise information,” advised Boakye.
Easy and Tasty High-Protein Snacks
Greek Yogurt Parfait
Protein: 20 grams
For a refreshing and satisfying snack or breakfast, mix six ounces of plain Greek yogurt with fresh, fiber-rich fruits like berries or mango and a handful of nuts like almonds, which add healthy fats, suggests Boakye.
Black Bean and Avocado Toast
Protein: 14 grams
A nutritious option to sustain you between lunch and dinner is whole grain toast topped with fresh avocado and fiber-packed black beans. “Beans provide 7 to 8 grams of protein per half cup, while whole grain bread adds an additional 3 to 5 grams,” explains Boakye. This combination of plant-based protein, fiber, and healthy fats makes for a satisfying snack.
Cottage Cheese, Fruit, and Flax Seeds
Protein: 16 grams
Enjoy one cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit; Boakye recommends pineapple. “Cottage cheese is a dense protein source with 14 grams per cup, and it’s also economical,” she points out. The addition of flaxseeds introduces healthy fats and fiber, while the pineapple adds sweetness and vitamin C.
Iced Protein Coffee
Protein: 20 grams
“Iced protein coffee is trending for good reason,” states Gretchen Zimmermann, R.D.. “Simple to prepare, ideal for summer, and packed with around 20 grams of protein.” Blend brewed coffee with vanilla protein powder, unsweetened almond milk, and a sprinkle of cinnamon for a delightful treat.
Peanut Butter and Banana Smoothie
Protein: 16 grams
For a protein-rich smoothie that also satisfies your sweet cravings, combine oats, peanut butter, and milk. “Oats contain about 5 grams of protein per cup, and when paired with peanut butter (approximately 4 grams per tablespoon) and milk (8 grams per cup), you achieve a well-rounded snack,” Boakye explains. Adding a banana provides sweetness and potassium.
Chia Pudding with Almonds and Blueberries
Protein: 12 grams
Prepare chia pudding by soaking two tablespoons of chia seeds in a cup of almond milk overnight. Top with a tablespoon of almonds and blueberries for added crunch, fiber, and flavor—a light yet filling option, according to Boakye.
Refried Bean Wrap
Protein: 13 grams
In a hurry? Spread some refried beans on a whole wheat tortilla for a quick savory snack. “Beans are an affordable source of protein, offering about 7 to 8 grams per half cup,” Boakye indicates. You can keep it basic or top it off with salsa, lettuce, and guacamole for added flavor.
Protein Mug Cake
Protein: 20 grams
“Protein mug cakes are a hassle-free treat that feels indulgent yet features nutritious components,” says Zimmermann. Mix a scoop of protein powder, one egg, and half a mashed banana in a mug—microwave for 60 to 90 seconds to achieve 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 energy levels, states Boakye. Moreover, salmon is rich in omega-3 fatty acids, offering numerous health benefits for both brain and heart health.
Energy Balls
Protein: 5 grams per ball
Create these at home using protein-rich ingredients such as protein powder, nuts, seeds, or nut butter, suggests Avery Zenker, R.D.. “Add dried fruits like dates for natural sweetness, and other flavors like cocoa powder or vanilla extract.” Depending on the recipe, you can achieve approximately 5 grams of protein per ball, making two or three an excellent snack choice.
Lentil Bowl with Tomatoes, Cucumbers, and Tahini
Protein: 16 grams
Lentils serve as a cost-effective, plant-based protein option, offering around 9 grams of protein per half cup, notes Boakye. Adding tahini creates a flavorful sauce, while fresh vegetables enhance the dish’s nutrition and taste.
Edamame and Avocado Rice Cake
Protein: 13 grams
Edamame provides around 8 grams of protein per half cup, and avocado adds healthy fats, making this snack satisfying, according to Boakye. The rice cake acts as a low-calorie, crunchy base for these main ingredients.
Hard-Boiled Eggs
Protein: 13 grams
Enjoying two large eggs is a nutritious snack as they offer high-quality protein alongside essential nutrients, including choline and healthy fats, says Callins.
Popcorn with Nutritional Yeast
Protein: 10 grams
Beef Jerky
Protein: 12 grams
One ounce of beef jerky yields about 9 to 12 grams of protein, indicates Callins. “It’s a convenient snack, being a complete protein that contains all essential amino acids and is easy to carry, making it a popular choice for on-the-go munching.”
Protein Bar
Protein: 10 to 12 grams
While it may seem like an obvious pick, protein bars are practical snacks. Choose bars that contain at least 10 grams of protein and are low in both sugar (preferably under 5 grams) and fat (ideally below 10 grams), as Zenker recommends.
Pumpkin Seeds
Protein: 18 grams
Enjoy half a cup of these nutritious seeds, suggests Zenker. They are high in fiber and healthy fats and are free from added sugars, contributing to a feeling of fullness.
Baked Tofu
Protein: 17 grams
“A serving of 100 grams of tofu contains roughly 17 grams of protein,” states Zenker. Season it to your liking and bake it for a deliciously nutritious snack, also rich in minerals like calcium and zinc.
Powdered Peanut Butter and Fruit
Protein: 14 grams
Powdered peanut butter boasts higher protein content and lower calories than regular peanut butter, explains Zenker. “A 30-gram serving nets about 14 grams of protein and only 120 calories.” Mix it with water or your preferred milk and enjoy it as a dip for fruits like apple or banana slices.
Protein Shake
Protein: 20 to 30 grams
Protein powders and shakes generally contain a significant amount of protein and offer a quick and easy option. Zenker suggests mixing a scoop of protein powder into water or your choice of milk. You may also purchase pre-made shakes. “Select options with minimal added sugar and no artificial sweeteners, if that aligns with your preferences,” she adds.
Greek Yogurt Protein Bark
Protein: 22 to 25 grams
Zimmermann highlights this snack as a family-friendly choice that can be prepared in advance. “Combine two cups of nonfat Greek yogurt, two scoops of protein powder, a teaspoon of vanilla, and one or two teaspoons of honey (or stevia). Spread this mixture onto a parchment-lined tray, top with hemp seeds, berries, and dark chocolate chips, then freeze for two to four hours. Break into pieces for a protein-packed snack, each containing between 22 to 25 grams of protein.”
Hummus and Veggies
Protein: 10 grams
Hummus serves as an excellent plant-based protein source that pairs well with vegetables, offering the protein boost they lack, states Lee Cotton, R.D.N.. The vegetables add fiber, helping you feel full and satisfied.
Turkey Roll-Ups
Protein: 14 to 18 grams
This easy snack can be enjoyed straight from the fridge and is highly customizable, notes Cotton. Roll deli turkey slices into spirals with your choice of cheese and leafy greens, or toss in some crunchy carrots or red peppers, and even fruit like apple for added sweetness.
Air-Fried Chickpeas
Protein: 14 grams per cup
“Crunchy, savory, and easy to carry!” exclaims Alexandria Hardy, R.D.N.. “They are perfect for satisfying cravings for salty snacks, and you can add various spices or herbs to customize the flavor.”
Nut Butter-Stuffed Dates
Protein: 7 grams per two dates
Fill pitted dates with a tablespoon of your favorite low-sugar nut butter for a delightful sweet and salty treat. “This effortless afternoon snack offers natural energy,” said Hardy.
Cheese Stick with Almonds
Protein: 13 grams
This snack is convenient to take on the go or enjoy right at home, especially during moments of hunger, as suggested by Cassandra Lepore, M.S., R.D..
Cottage Cheese with Ranch Seasoning and Veggies
Protein: 25 grams
“A fantastic easy, high-protein snack is mixing ranch seasoning into a cup of cottage cheese,” shared Lepore. Serve it with fresh veggies or crackers for dipping. For a twist, add pesto or blend the cottage cheese for a creamier texture, depending on your preference.
Tuna and Crackers
Protein: 21 grams
“Combine canned tuna with plain Greek yogurt for extra protein, Dijon mustard, celery, red onion, and seasonings to create a satisfying tuna salad,” advised Lepore. Serve it with crackers for an appealing snack!
Protein Oatmeal
Protein: 20 grams
A hearty snack can be made with one cup of oats, a tablespoon of peanut butter, a tablespoon of hemp seeds, and two tablespoons of Greek yogurt. “While peanut butter adds protein and healthy fats, it can be calorie-dense, so adjusting portion sizes is important,” says Boakye.
Cottage Cheese Toast with Fruit
Protein: 12 to 18 grams
“Peach toast is a delightful summer snack,” suggests Zimmermann. Top whole wheat toast with sliced peaches, ¼ cup cottage cheese, a drizzle of olive oil, and balsamic vinegar.
Tofu Scramble with Spinach and Salsa
Protein: 18 grams
“Tofu stands out as a plant-based protein powerhouse, providing 10 to 12 grams per half block,” notes Boakye. Adding spinach enhances the nutritional profile, while salsa offers flavor without unnecessary calories or sodium.
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