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.
These single-ingredient options are quick to grab, packed with protein, and loaded with health benefits.
- Hard-Boiled Eggs: One large egg has about 6 grams of protein, plus important nutrients like choline for brain health.
- Greek Yogurt: One-half cup serving of plain, low-fat Greek yogurt contains around 13 grams of protein, along with calcium to support strong bones. Choose unsweetened for the healthiest option.
- Cottage Cheese: 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.
- Edamame: One cup of cooked edamame offers 18.5 grams of plant-based protein plus fiber and antioxidants that support heart health.
- Tuna (canned in water): 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.
- Almonds: 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.
- String Cheese (part-skim mozzarella): Each stick has around 7 grams of protein and is a good source of calcium for bone strength.
These savory snacks are quick to prepare, easy to pack, and rich in protein to keep you fueled throughout the day.
Turkey and Cheese Roll-Ups
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.
Hummus With Veggies
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.
Roasted Chickpeas
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.
Mini Tuna Salad Cups
Mix canned tuna with a spoonful of Greek yogurt instead of mayo and scoop onto cucumber slices or whole-grain crackers. A 3-ounce serving of tuna with yogurt provides around 22 grams of protein. Add diced celery or onion for crunch.
Chicken Salad Lettuce Cups
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.
Hard-Boiled Egg and Avocado Mash
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.
Black Bean Dip With Veggies
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.
These protein-packed options are quick to prep, portable, and satisfying without the sugar crash.
Greek Yogurt Parfait
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, while the fruit adds natural sweetness and antioxidants.
Protein Smoothie
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.
Cottage Cheese With Fruit
Pair one-half cup of cottage cheese with pineapple chunks, peach slices, or berries for a naturally sweet combo. You’ll get about 12 grams of protein along with vitamins, minerals, and hydration from the fruit.
Peanut Butter Energy Bites
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.
Apple Slices With Almond Butter
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.
Chia Seed Pudding
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.
Trail Mix With Jerky
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.
Protein needs can vary depending on a variety of factors, including activity level, overall health, and personal goals. Most healthy adults generally need 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day. That’s about 62 grams for a 170-pound person.
People who are strength training, trying to gain muscle, or recovering from illness or surgery may benefit from a higher protein intake. Generally, that’s around 1.4-2.0 grams per kilogram of body weight daily.
Spreading protein throughout the day, rather than eating it all at once, can also help maximize muscle repair and satiety.
