Snacks High in Protein: 25 Healthy Ideas (With Grams)

01Why

Why protein snacks?

Protein is the most filling macronutrient, and including 10–20 g in snacks helps reduce hunger, stabilise blood sugar and spread protein intake through the day, which is good for muscle maintenance. Snacking on protein-rich whole foods generally beats refined carbohydrate snacks, which digest quickly and leave you hungry again. See high-protein foods.

02Dairy

Dairy and eggs

• Hard-boiled egg: 6 g protein, around 70 kcal; two eggs make a good snack.
• Greek yoghurt (170 g, plain): 15–17 g; add berries or nuts.
• Skyr (150 g): about 15–17 g with almost no fat.
• Cottage cheese (½ cup): 12–14 g; serve with fruit, tomatoes or cucumber.
• String cheese or a cheese portion (30 g): 6–8 g.
• Milk or kefir (1 cup): 8–11 g.
• Egg muffins (eggs baked with vegetables) are easy to batch-cook.

03Meat

Fish and meat

• Canned tuna or salmon (about 85 g): 18–22 g; serve on whole-grain crackers or cucumber slices.
• Sardines on toast: about 20 g per tin, plus omega-3 fats.
• Turkey or chicken slices (60 g): 12–15 g; roll with vegetables.
• Jerky (30 g): 9–12 g; choose lower-sodium versions as many are salty.
• Smoked salmon on rye with cream cheese or cucumber.
• Limit processed meats high in salt and preservatives.

04Plant

Plant-based options

• Edamame (1 cup, shelled): about 17 g.
• Roasted chickpeas (½ cup): about 7–10 g.
• Hummus (¼ cup) with vegetables or whole-grain pita: about 5–8 g.
• Tofu cubes or baked tofu (100 g): 8–17 g.
• Peanut or almond butter (2 tbsp): 7–8 g; on apple slices or celery.
• Nuts (30 g): almonds 6 g, pistachios 6 g, peanuts 7 g, walnuts 4 g. See almendras (Spanish).
• Pumpkin or sunflower seeds (30 g): 6–9 g.
• Soy yoghurt and soy milk for dairy-free protein.

05Combos

Easy combinations

• Apple slices with peanut butter.
• Greek yoghurt with berries and chopped nuts.
• Whole-grain toast with cottage cheese and tomato.
• Carrot and pepper sticks with hummus and a boiled egg.
• Trail mix: nuts, pumpkin seeds and a little dried fruit.
• Overnight oats made with yoghurt or milk and chia seeds.
• A banana with a spoon of nut butter and a glass of milk.

06Low calorie

Low-calorie high-protein snacks

• Hard-boiled egg whites (about 17 kcal and 3.5 g protein each).
• Non-fat Greek yoghurt or skyr with cinnamon (under 100 kcal, 15 g).
• Cottage cheese with cucumber (about 80–100 kcal, 12 g).
• Edamame in the pod (about 120 kcal per cup in pods).
• Turkey slices rolled around vegetables.
• Canned tuna with lemon, mustard and celery.
• Remember nuts and seeds are rich in calories; measure a portion.

07Bars

Protein bars, shakes and powders

Bars and shakes are convenient but vary hugely: some are essentially sweets with added protein. Check that a bar provides at least 10–15 g of protein, less than about 8 g of sugar, a short ingredient list and moderate saturated fat. Beware of sugar alcohols (maltitol, sorbitol), which cause bloating and diarrhoea in some people. Protein powders are useful when food intake is limited, but food is preferable for most day-to-day snacking. See proteína isolada (Spanish).

08Tips

Tips for better snacking

• Plan snacks ahead so you are not tempted by vending machines.
• Pair protein with fibre (fruit, vegetables, whole grains) for fullness.
• Keep a ready supply: boiled eggs, pre-portioned nuts, yoghurt pots.
• Watch portions of nuts and cheese.
• Drink water; thirst can be mistaken for hunger.
• Choose snacks that fit your total daily calories and protein needs.

10Cases

Three common situations

Mid-afternoon slump at work: Greek yoghurt with nuts or a boiled egg and fruit beats a biscuit.

Post-workout snack: cottage cheese with fruit, a protein shake or a tuna sandwich.

A vegan looking for portable protein: roasted chickpeas, edamame, nuts and soy yoghurt.

11Prep

Batch-prep ideas for the week

Spend 30 minutes on the weekend: boil a dozen eggs, portion nuts and seeds into small bags or pots, roast a tray of chickpeas with paprika, cut vegetables for dipping, make egg muffins and prepare overnight oats in jars. Keep yoghurt and cottage cheese at eye level in the fridge and a small stash of tinned fish, crackers and nut butter at work. Having healthy protein options ready reduces last-minute choices of sweets and pastries.

12Summary

Key points to remember

Choose whole-food snacks with 10–20 g of protein, pair them with fibre, mind portions and read bar labels. Our nutrition team can help you design snacks for your goals.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.