31 High-Protein Snacks for Quick Energy, According to Dietitians

Protein requirements can vary greatly among individuals based on their health, body composition, and fitness goals. Yaa Boakye, R.D.N., P.T., noted that the International Society of Sports Nutrition recommends a protein intake of 1.4 to 2 grams per kilogram of body weight. “For someone weighing 150 pounds, for instance, this translates to about 95 to 136 grams of protein a day,” she elaborated.

Continue reading to uncover new high-protein snacks to add to your routine, along with tips on the best times to enjoy them. Keep in mind that the protein content in each snack is an estimate and can fluctuate based on ingredient brands, portion sizes, and preparation. “Using measurement tools and evaluating nutritional labels will yield the most accurate information,” Boakye advised.

Delicious High-Protein Snack Ideas

Greek Yogurt Parfait

Protein: 20 grams

Combine six ounces of plain Greek yogurt with fresh, fiber-rich fruits such as berries or mangoes, along with some almonds for healthy fats, for a refreshing and satisfying snack or breakfast, suggested Boakye.

Black Bean and Avocado Toast

Protein: 14 grams

A hearty option for bridging lunch and dinner, whole grain toast topped with fresh avocado and fiber-rich black beans delivers good nutrition. “Beans contain about 7 to 8 grams of protein per half cup, while whole grain bread adds an additional 3 to 5 grams,” Boakye explained. “The combination of plant-based protein, fiber, and healthy fats ensures this snack is both filling and accessible.”

Cottage Cheese, Fruit, and Flax Seeds

Protein: 16 grams

A cup of cottage cheese topped with a tablespoon of flaxseeds and your favorite fruit—Boakye suggests pineapple—makes for a delightful afternoon snack. “Cottage cheese serves up 14 grams of protein per cup while remaining budget-friendly,” she highlighted. “Flaxseeds contribute healthy fats, fiber, and a subtle nutty flavor, while pineapple adds sweetness and vitamin C.”

Iced Protein Coffee

Protein: 20 grams

“Iced protein coffee has gained popularity for good reason,” stated Gretchen Zimmermann, R.D., a dietitian and vice president of clinical strategy at Vida Health. “It’s simple to whip up, refreshing for hot days, and provides about 20 grams of protein.” Blend brewed coffee with vanilla protein powder, unsweetened almond milk, and a dash of cinnamon.

Peanut Butter and Banana Smoothie

Protein: 16 grams

Create a protein-packed smoothie that satisfies your sweet cravings. Boakye recommends adding oats for an extra protein boost. “Oats provide about 5 grams of protein per cup; when combined with peanut butter (around 4 grams per tablespoon) and milk (8 grams per cup), you achieve a more balanced snack,” she advised. “Adding a banana enhances sweetness and potassium.”

Chia Pudding with Almonds and Blueberries

Protein: 12 grams

Make chia pudding by soaking two tablespoons of chia seeds in a cup of almond milk overnight. Adding a tablespoon of almonds and blueberries provides crunch, fiber, and flavor, making it a light yet satisfying choice, according to Boakye.

Refried Bean Wrap

Protein: 13 grams

In a hurry? Simply spread some refried beans on a whole wheat tortilla for a savory snack. “Beans are a cost-effective protein source, offering around 7 to 8 grams per half cup,” Boakye noted. You can keep it basic or enhance it with toppings like salsa, lettuce, and guacamole.

Protein Mug Cake

Protein: 20 grams

“Protein mug cakes are simple to create while feeling decadent,” Zimmermann shared. All you need is to mix a scoop of protein powder, one egg, and half a mashed banana in a mug, then microwave for 60 to 90 seconds to your desired consistency.

Smoked Salmon on Whole Wheat Crackers

Protein: 18 grams

Two ounces of smoked salmon atop four whole wheat crackers can quickly revive your energy, said Boakye. Salmon is also rich in omega-3 fatty acids, known for their various health benefits that support brain and heart health.

Energy Balls

Protein: 5 grams per ball

“You can make energy balls at home using protein-rich ingredients like protein powder, nuts, seeds, and nut butter,” recommended Avery Zenker, R.D., a dietitian and contributor to MyHealthTeam. “Incorporate dried fruit like dates for natural sweetness, and enhance them with flavors like cocoa powder, chocolate chips, or vanilla extract.” Depending on their preparation, each ball typically contains around 5 grams of protein, meaning that two or three would make for an excellent high-protein snack.

Lentil Bowl with Tomatoes, Cucumbers, and Tahini

Protein: 16 grams

Lentils are a cost-effective source of plant-based protein that provides roughly 9 grams in a half-cup serving, as Boakye explains. Combine them with tahini for added flavor and nutrition, along with fresh vegetables to create a satisfying meal.

Edamame and Avocado Rice Cake

Protein: 13 grams

Edamame yields around 8 grams of protein per half cup, while avocado contributes healthy fats to create a filling snack, Boakye indicated. The rice cake is an ideal, low-calorie vehicle for these key ingredients.

Hard-Boiled Eggs

Protein: 13 grams

Two large eggs make for an excellent snack as they are packed with high-quality protein and numerous other nutrients, as per Callins, including choline, healthy fats, and antioxidants.

Popcorn with Nutritional Yeast

Protein: 10 grams

“A standard serving of air-popped popcorn (about 5 cups) contributes approximately 5 grams of protein,” noted Zenker. “Adding two tablespoons of nutritional yeast provides another 5 grams, making the total around 10 grams of protein. This snack is also high in fiber and contains less than 200 calories,” she added.

Beef Jerky

Protein: 12 grams

An ounce of beef jerky typically provides around 9 to 12 grams of protein, according to Callins. “Beef jerky is a convenient snack as it is a complete protein packed with all the essential amino acids and can be easily carried, making it ideal for busy lifestyles,” she asserted.

Protein Bar

Protein: 10 to 12 grams

Although it may seem like an obvious choice, protein bars are practical and can yield 10 to 12 grams of protein or more. “Opt for bars with a minimum of 10 grams of protein, and aim for low sugar (ideally under 5 grams) and low fat content (ideally under 10 grams),” Zenker recommended.

Pumpkin Seeds

Protein: 18 grams

Savor a half-cup of this simple, nutritious snack, suggested Zenker. They are also high in fiber and healthy fats, without added sugars, contributing to a satisfying feeling.

Baked Tofu

Protein: 17 grams

“A 100-gram serving of tofu contains around 17 grams of protein,” Zenker pointed out. “Season it as you like and bake it in the oven or air fryer for a delicious, high-protein snack that also offers essential minerals like calcium and zinc.”

Powdered Peanut Butter and Fruit

Protein: 14 grams

Powdered peanut butter offers higher protein content and lower fat and calorie counts than traditional peanut butter, explained Zenker. “A 30-gram serving provides 14 grams of protein, 120 calories, and 4 grams of fiber. Choose a version without added sugar and sodium for a pure protein source. Mix it with water or your choice of milk and use it as a delicious dip for fruits like apple slices or bananas.”

Protein Shake

Protein: 20 to 30 grams

Protein powders and shakes usually provide excellent protein content and are quick to make. Zenker recommends simply mixing a scoop of protein powder with water or your milk of choice. Alternatively, you can opt for pre-made protein shakes. “Choose shakes with minimal or no added sugar and avoid artificial sweeteners if that aligns with your dietary goals,” she concluded.

Greek Yogurt Protein Bark

Protein: 22 to 25 grams

Zimmermann loves this kid-friendly option that you can make ahead. “Combine 2 cups of nonfat Greek yogurt, 2 scoops of protein powder, 1 teaspoon of vanilla, and 1 to 2 teaspoons of honey or stevia,” she suggested. Spread it on a parchment-lined tray and top with hemp seeds, berries, and dark chocolate chips. Freeze for two to four hours, then break into four pieces, each containing between 22 and 25 grams of protein.

Hummus and Veggies

Protein: 10 grams

Hummus serves as an excellent plant-based protein source that pairs well with crunchy vegetables, delivering the protein lift they often lack. This combo ensures you feel full and satisfied, according to Lee Cotton, R.D.N., owner of Lee Cotton Nutrition.

Turkey Roll-Ups

Protein: 14 to 18 grams

An effortless snack you can even grab straight from the fridge, this option is highly customizable. You can roll sliced deli turkey with cheese and leafy greens, or add carrots or red peppers for a crunch. A slice of fruit like an apple can introduce sweetness to the mix, according to Cotton.

Air-Fried Chickpeas

Protein: 14 grams per cup

“Crunchy, savory, and portable!” exclaimed Alexandria Hardy, R.D.N., owner of Pennsylvania Nutrition Services. “These are perfect for satisfying salty cravings; just add spices or herbs to switch up the flavor.”

Nut Butter-Stuffed Dates

Protein: 7 grams per two dates

Scoop a tablespoon of your preferred low-sugar nut butter into a pitted date for a delightful treat. “Sweet, salty, and packed with natural energy—this is my go-to afternoon snack,” said Hardy.

Cheese Stick with Almonds

Protein: 13 grams

This snack is easy to pack for on-the-go munching or quick bites in the kitchen, as recommended by Cassandra Lepore, M.S., R.D., a New Jersey-based dietitian.

Cottage Cheese with Ranch Seasoning and Veggies

Protein: 25 grams

“One of my easy, go-to high-protein snacks is mixing ranch seasoning into about a cup of cottage cheese,” said Lepore. “Pair it with fresh veggies or crackers for dipping. You can also add pesto or blend it for a creamier texture, depending on your preference.”

Tuna and Crackers

Protein: 21 grams

“For a delicious tuna snack, mix canned tuna with plain Greek yogurt for added protein, Dijon mustard, celery, red onion, and spices,” suggested Lepore. “Serve this with crackers for a satisfying treat!”

Protein Oatmeal

Protein: 20 grams

Create a filling snack with one cup of oats, a tablespoon of peanut butter, a tablespoon of hemp seeds, and two tablespoons of Greek yogurt. “Peanut butter offers protein and healthy fats, but it can be calorie-dense, so adjusting portions is essential,” Boakye noted.

Cottage Cheese Toast with Fruit

Protein: 12 to 18 grams

“Peach toast is a delightful summer snack option,” Zimmermann suggested. “Top whole wheat toast with sliced peaches, a quarter cup of cottage cheese, a drizzle of olive oil, and balsamic vinegar.”

Tofu Scramble with Spinach and Salsa

Protein: 18 grams

“Featuring about 10 to 12 grams of protein per half block, tofu is a plant-based protein champion,” Boakye mentioned. “Including spinach boosts the nutrient content, while salsa adds seasoning without excess calories or sodium.”