- Protein-rich snacks help boost energy, control hunger, and support blood sugar and muscle health.
- Great options include Greek yogurt, eggs, tuna, cottage cheese, jerky, string cheese, and deli turkey.
- Snacking on high-protein foods throughout the day can reduce cravings and support overall wellness.
Eating a protein-rich diet can have several health benefits. If you struggle to get enough protein to meet your body’s needs, incorporating high-protein foods into snacks can help you reach your protein goal. We spoke with registered dietitians to find out why protein is so important—plus, which high-protein foods should make it into your snack rotation.
Benefits of Eating Protein-Rich Snacks
Protein is an essential macronutrient that is important for health and well-being. “Protein plays a key role in the body’s ability to build muscle, repair tissue, regulate hormones and perform other cellular functions like metabolism,” says Cayleigh McKenna, RD, nutrition consultant at Houston Family Nutrition.
Because protein is essential for building and maintaining muscle, physically active people should emphasize protein in their meals and snacks.
Adding protein to snacks can offer several benefits, including long-lasting energy and increased satiety. “Protein-rich snacks can help you feel fuller for longer, promoting a sense of nourishment and satisfaction,” says Andrea Hinojosa, M.S., RD, founder of Honest Health & Wellness. “Many high-protein snacks are also rich in other essential nutrients, contributing to overall health and well-being,” she adds. Eating protein with snacks may also balance blood sugar, improve heart health and reduce cravings later in the day.
The Best High-Protein Foods to Eat as Snacks
1. Greek Yogurt
Creamy and refreshing, “Greek yogurt is high in protein and can be easily paired with honey and nuts for added flavor and texture,” says Hinojosa. Depending on the brand, you’ll snag about 20 grams of protein per 7-ounce serving.
You can also use Greek yogurt in place of sour cream and mayonnaise in dip recipes for a high-protein swap that’s lower in saturated fat. Strained Greek-style yogurt is also a great way to add protein to fruit smoothies.
2. Hard-Boiled Eggs
One egg provides a satisfying 6 grams of protein. “They’re portable, easy to prepare and packed with high-quality protein,” says Hinojosa. Enjoy hard-boiled eggs with a handful of nuts or top with hot sauce. Hinojosa also recommends pairing eggs with kimchi to add digestive-friendly probiotics and a spicy kick.
3. Canned Tuna or Salmon
Canned fish is a quick high-protein option for snacks. You can even purchase “canned” fish in travel-friendly pouches, making them the perfect protein-rich snack when you’re on the go. Canned salmon has about 18 grams of protein per 3-ounce serving, while canned tuna has about 22 grams per serving. “They also provide omega-3 fatty acids, beneficial for heart health and brain function,” adds Hinojosa.
Try our Tuna Salad Spread, which combines canned tuna and Greek yogurt for a protein-packed snack. Spread it on whole-grain crackers or toast, or use raw veggies for dipping.
4. String Cheese
Another portable and easy option for snacking is string cheese. One stick has about 8 grams of protein. “For high-protein snacks, I love a turkey and cheese roll-up. I use a cheese stick and two slices of deli turkey or chicken and roll it up together. It’s really satisfying,” says Katie Drakeford, M.A., RD, owner of Drakeford Consulting. You can also enjoy string cheese with fresh fruit or a side of nuts.
5. Jerky
Jerky is a great high-protein snack option—and it’s especially handy if you can’t keep things cold. One serving of beef jerky (about 1 ounce) provides about 10 grams of protein, while turkey jerky has 11 grams per serving. Enjoy jerky with fresh fruit like an apple or banana, or with a handful of trail mix for an added boost of healthy fats.
6. Deli Turkey
Deli turkey is another high-protein snack option. Just one slice of deli turkey has 6 grams of protein. Enjoy a couple of slices on crackers, layer a few slices with cheese on top of cucumber slices or make a grown-up snack box with turkey, cheese, grapes and crackers.
7. Cottage Cheese
Until it became a social media darling, who knew there were so many ways to incorporate cottage cheese into meals and snacks? And it’s worth it to do so: 1 cup of low-fat cottage cheese has about 24 grams of protein. “A cup of cottage cheese with berries or pineapple is another go-to when looking to up protein intake,” says Drakeford. If you prefer a savory snack, try our Cottage Cheese Snack Jar.
High-Protein Snack Recipes to Try
Our Expert Take
Protein is an important part of a healthy diet. Including these dietitian-approved protein-rich snacks in your routine can provide long-lasting energy, increase feelings of fullness and balance blood sugar. Eating protein consistently throughout the day may also help regulate your appetite and reduce cravings.
