Protein is essential for building and repairing muscles, keeping you full, and supporting overall health. Choosing high-protein snacks can help you feel energized and satisfied throughout the day.
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One cup of cooked edamame offers 18.5 grams of plant-based protein plus fiber and antioxidants that support heart health. Sprinkle with garlic powder or paprika for extra flavor.
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Roll slices of lean turkey breast with part-skim cheese for a simple, no-cook snack. Three turkey slices and one cheese slice provide around 14 grams of protein. Add a pickle spear or mustard for extra flavor.
You can also use string cheese, which contains about 7 grams of protein per stick.
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Pair ¼ cup of hummus with crunchy veggies like carrots, cucumbers, or bell peppers. This combo offers about 5-7 grams of protein, plus fiber and antioxidants from the vegetables. For extra protein, sprinkle hemp seeds on top.
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Season and roast canned chickpeas until crispy for a high-protein, crunchy snack. One cup delivers about 15 grams of protein along with fiber for long-lasting energy. Store in an airtight container for on-the-go munching.
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A 3-ounce serving of tuna contains about 20 grams of protein and is a great source of omega-3 fatty acids that support brain and heart health. Choose tuna that is canned in water rather than oil to keep calories low.
Mix canned tuna with a spoonful of Greek yogurt instead of mayo and scoop onto cucumber slices or whole-grain crackers. With the yogurt, this snack totals 22 grams of protein. Add diced celery or onion for crunch.
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Shred cooked chicken breast and mix with a spoonful of Greek yogurt, diced celery, and seasonings. Scoop into lettuce leaves for a portable, low-carb snack. A 3-ounce serving of boneless, skinless chicken breast provides around 26 grams of protein.
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One large egg has about 6 grams of protein, plus important nutrients like choline for brain health.
Mash a hard-boiled egg with half an avocado, season with salt and pepper, and enjoy with whole-grain crackers or veggie sticks. This pairing provides about 9 grams of protein, plus heart-healthy fats from the avocado.
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Blend black beans with lime juice, garlic, and spices for a creamy dip. Enjoy the dip on its own or pair with fresh veggies for extra crunch and nutrients. One cup of black beans contains about 15 grams of protein, plus fiber for digestive health.
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Layer Greek yogurt with fresh berries and a sprinkle of granola. One-half cup serving of plain, low-fat Greek yogurt contains about 13 grams of protein, along with calcium to support strong bones. The fruit adds natural sweetness and antioxidants.
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Blend one scoop of protein powder with milk or a fortified plant-based milk, frozen fruit, and a spoonful of nut butter. Depending on the protein powder, this snack can deliver 20-25 grams of protein. It’s perfect post-workout or on busy mornings.
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One-half cup of cottage cheese provides about 12 grams of protein and is rich in casein, a slow-digesting protein that helps keep you full longer.
Pair one-half cup of cottage cheese with pineapple chunks, peach slices, or berries for a naturally sweet combo. You’ll get protein along with vitamins, minerals, and hydration from the fruit.
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Combine oats, nut butter, protein powder, and honey to make no-bake energy bites. Thanks to the mix of protein powder, oats, and nut butter, a couple of bites typically provide about 8-10 grams of protein. Store the bites in the fridge for an easy grab-and-go snack.
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Spread 2 tablespoons of almond butter onto apple slices for a crunchy, sweet snack. This pairing offers about 7 grams of protein, plus fiber to keep you satisfied.
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Make chia seed pudding by soaking chia seeds in milk (or fortified plant-based milk) and adding protein powder. With the protein boost from the powder plus the chia, a typical serving offers about 12-18 grams of protein, along with fiber and omega-3 fatty acids.
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A 1-ounce handful (about 23 almonds) packs 6 grams of protein as well as healthy fats and vitamin E, which is an antioxidant that protects your cells from damage.
Combine a small handful of nuts or seeds with some unsweetened dried fruit, then add an ounce of beef or turkey jerky. Together, this mix adds up to roughly 12-18 grams of protein, along with healthy fats, fiber, and iron.
