35 Best High Protein Snacks That Are Healthy, Portable and Satisfying

Snacking doesn’t have to derail your health goals. In fact, choosing the right high protein snacks can help you maintain steady energy levels, support muscle recovery, and keep hunger at bay between meals.

Protein is an essential macronutrient that plays a crucial role in keeping you satisfied. Unlike snacks high in refined carbohydrates or sugar, protein-rich options help stabilize blood sugar levels, reduce cravings, and support overall wellness.

Whether you’re looking for quick protein snacks for busy days, low calorie high protein snacks for weight management, or nutrient dense snacks to fuel your workouts, this comprehensive guide covers the best options available.

From portable protein snacks you can grab on the go to simple homemade protein snack ideas, you’ll find plenty of delicious and satisfying choices that fit your lifestyle.

Why Choose High Protein Snacks?

Protein stands out among macronutrients for its exceptional ability to promote satiety. When you consume protein, your body releases hormones that signal fullness while simultaneously slowing down digestion. This means you’ll feel satisfied longer and be less likely to reach for unhealthy options later.

Beyond appetite control, protein supports numerous vital functions in your body. It helps build and repair tissues, produces enzymes and hormones, and serves as a building block for bones, muscles, cartilage, skin, and blood.

For those pursuing weight loss goals, high protein snacks for weight loss can be particularly beneficial. Research suggests that higher protein intake can boost metabolism, reduce appetite, and help preserve lean muscle mass during calorie restriction.

Athletes and fitness enthusiasts benefit from protein snacks as they support muscle recovery and growth after workouts. Even if you’re not actively trying to build muscle, adequate protein intake helps maintain muscle mass as you age.

How Much Protein Do You Need?

The recommended dietary allowance for protein varies based on factors like age, sex, activity level, and health goals. Generally, adults should aim for at least 0.8 grams of protein per kilogram of body weight daily.

However, many nutrition experts suggest higher intakes for optimal health—particularly for active individuals, older adults, and those looking to lose weight or build muscle. Some research indicates that consuming 1.2 to 2.0 grams per kilogram of body weight may be more beneficial for these groups.

Distributing protein intake throughout the day, rather than consuming it all in one or two meals, may be more effective for muscle protein synthesis and appetite control. This is where strategic snacking with protein-rich options becomes valuable.

Best High Protein Snacks: Complete List

1. Greek Yogurt Bowls

Greek yogurt stands as one of the most versatile healthy protein snacks available. A single 6-ounce container typically provides 15-20 grams of protein, along with calcium, probiotics, and B vitamins.

Transform plain Greek yogurt into a satisfying snack by adding fresh berries, a drizzle of honey, and a sprinkle of nuts or seeds. For an extra protein boost, stir in a tablespoon of nut butter or a scoop of protein powder.

Choose plain, unsweetened varieties to avoid added sugars, and opt for full-fat or low-fat versions based on your dietary preferences and calorie needs.

2. Hard-Boiled Eggs

Eggs are nature’s perfect protein package. One large hard-boiled egg contains about 6 grams of protein along with essential vitamins and minerals including vitamin D, B vitamins, selenium, and choline.

Prepare a batch of hard-boiled eggs at the beginning of the week for convenient grab-and-go snacking. They stay fresh in the refrigerator for up to one week.

Season them with salt and pepper, everything bagel seasoning, or paprika for added flavor without extra calories.

3. Beef or Turkey Jerky

Jerky is one of the most portable protein snacks available. Quality jerky can provide 9-15 grams of protein per ounce while being shelf-stable and easy to pack.

When selecting jerky, read labels carefully. Look for options with minimal ingredients, low sugar content, and no artificial preservatives. Grass-fed beef or free-range turkey jerky often provide the best nutritional profile.

You can also make homemade jerky using lean cuts of meat and your preferred seasonings for complete control over ingredients.

4. Cottage Cheese

Cottage cheese is a protein powerhouse that’s often overlooked. A half-cup serving delivers approximately 14 grams of protein, making it one of the best protein snacks for the amount consumed.

While some find the texture off-putting, pairing cottage cheese with complementary foods can make it more appealing. Try it with fresh fruit, cucumber slices, cherry tomatoes, or a sprinkle of cinnamon.

For a savory twist, mix in herbs, garlic powder, and black pepper, then use it as a dip for vegetables or whole grain crackers.

5. Mixed Nuts and Seeds

Nuts and seeds offer a combination of protein, healthy fats, and fiber that makes them incredibly satisfying. Almonds, pistachios, pumpkin seeds, and sunflower seeds are particularly high in protein.

An ounce of almonds provides about 6 grams of protein, while the same amount of pumpkin seeds delivers approximately 9 grams.

Because nuts are calorie-dense, portion control is important. Pre-portion servings into small containers or bags to avoid overeating. A quarter-cup or small handful is typically an appropriate serving size.

6. Protein Bars

Protein bars are among the most convenient protein snacks on the go. However, not all protein bars are created equal. Many commercial options contain as much sugar as candy bars.

Look for bars with at least 10 grams of protein, less than 10 grams of sugar, and a short ingredient list featuring whole food sources. The best protein bars typically include nuts, seeds, and quality protein sources like whey, pea, or brown rice protein.

Reading nutrition labels is essential when choosing protein bars to ensure you’re getting a genuinely nutritious snack.

7. Edamame

Edamame, or young soybeans, are an excellent plant-based protein source. One cup of edamame provides about 17 grams of protein along with fiber, vitamins, and minerals.

You can find edamame in the frozen section of most grocery stores. Simply steam or microwave them, then sprinkle with sea salt or your favorite seasoning blend.

Edamame makes a great protein snack for vegetarians and vegans, though anyone can enjoy these nutritious legumes.

8. Protein Smoothies

Smoothies can be transformed into protein-packed snacks by including the right ingredients. Combine protein powder, Greek yogurt, or silken tofu with fruits, vegetables, and liquid for a nutritious drinkable snack.

A basic protein smoothie might include one scoop of protein powder (20-25 grams protein), a cup of unsweetened almond milk, a handful of spinach, half a banana, and ice. This combination provides excellent nutrition in a portable form.

Invest in a quality portable blender or prepare smoothies in advance and store them in the refrigerator for quick access.

9. String Cheese

String cheese offers a fun and portable way to get a quick protein boost. One stick typically provides 6-8 grams of protein along with calcium and other nutrients.

Choose natural cheese without added colors or flavors for the healthiest option. Pair string cheese with whole grain crackers or an apple for a more balanced snack that includes carbohydrates and fiber.

String cheese is particularly convenient for kids and adults alike, making it a family-friendly protein snack.

10. Roasted Chickpeas

Chickpeas transform into a crunchy, satisfying snack when roasted. A half-cup of chickpeas provides about 7 grams of protein plus fiber and complex carbohydrates.

To make roasted chickpeas, drain and rinse canned chickpeas, pat them dry, toss with olive oil and seasonings, then bake at 400°F for 20-30 minutes until crispy.

Experiment with different flavor profiles—try ranch seasoning, curry powder, cinnamon and sugar, or chili lime for variety.

11. Tuna or Salmon Packets

Single-serving pouches of tuna or salmon provide one of the highest protein-per-serving ratios of any snack. A typical pouch contains 15-20 grams of protein.

These seafood options also deliver omega-3 fatty acids, which support heart and brain health. Choose options packed in water rather than oil to keep calories lower if that’s a concern.

Eat them straight from the pouch, mix with Greek yogurt and herbs for a protein-rich dip, or spread on whole grain crackers.

12. Nut Butter with Apple Slices

Pairing nut butter with apple slices creates a balanced snack combining protein, healthy fats, and fiber with natural sweetness.

Two tablespoons of almond butter or peanut butter provide about 7-8 grams of protein. The fiber in the apple helps slow digestion and adds volume to keep you satisfied.

Choose natural nut butters with no added sugar or oils. The ingredient list should contain only nuts and possibly salt.

13. Protein Pancakes

Protein pancakes can be prepared in advance and enjoyed as a convenient snack. Make them using protein powder, eggs, and oats for a portable option that delivers 15-20 grams of protein per serving.

Cook a batch on the weekend, then store individual pancakes in the refrigerator or freezer. Reheat in the microwave or toaster when needed.

Top with Greek yogurt and berries for even more protein and nutrients.

14. Hummus with Vegetables

Hummus, made from chickpeas, provides plant-based protein along with healthy fats and fiber. A quarter-cup serving typically contains 4-6 grams of protein.

Pair hummus with raw vegetables like carrots, bell peppers, cucumber, and celery for a nutrient-dense snack that’s low in calories but high in satisfaction.

You can also spread hummus on whole grain crackers or stuff it into mini pita pockets for variety.

15. Turkey or Chicken Roll-Ups

Deli meat roll-ups are essentially sandwiches without bread. Wrap sliced turkey or chicken breast around cheese, avocado, lettuce, tomato, or other vegetables for a low-carb high protein snack.

Each roll-up provides approximately 6-8 grams of protein from the meat alone. Choose high-quality, minimally processed deli meat without added nitrates when possible.

Prepare several roll-ups at once and store them in the refrigerator for grab-and-go convenience throughout the week.

16. Protein Muffins

Homemade protein muffins can serve as excellent make-ahead snacks. Use protein powder, Greek yogurt, eggs, and oats as base ingredients to create muffins with 8-12 grams of protein each.

Add mashed banana, pumpkin puree, or applesauce for moisture and natural sweetness. Include mix-ins like dark chocolate chips, blueberries, or nuts for extra nutrition and flavor.

Bake a batch on Sunday to have ready-to-eat protein snacks throughout the week. They freeze well for longer storage.

17. Protein Oatmeal

Transform regular oatmeal into a high protein snack by adding protein powder, nut butter, or Greek yogurt. Standard oatmeal contains only about 5 grams of protein per serving, but these additions can boost it to 15-20 grams.

Prepare overnight oats by combining oats, milk or a milk alternative, Greek yogurt, chia seeds, and your choice of toppings. Refrigerate overnight for a ready-to-eat snack in the morning.

This works well as a substantial mid-morning or mid-afternoon snack when you need lasting energy.

18. Egg Muffins or Bites

Egg muffins are essentially mini crustless quiches that you can prepare in advance. Whisk eggs with vegetables, cheese, and seasonings, pour into muffin tins, and bake.

Each egg muffin typically contains 5-7 grams of protein, and you can easily eat two or three for a more substantial snack.

These store well in the refrigerator for up to five days and can be reheated in seconds, making them ideal for quick protein snacks.

19. Protein Balls or Energy Bites

No-bake protein balls combine ingredients like oats, nut butter, protein powder, honey, and mix-ins like chocolate chips or dried fruit. Roll the mixture into balls for portable, protein-filled snacks.

Each ball typically provides 3-5 grams of protein, so eating two or three makes a satisfying snack with 10-15 grams of protein.

Store them in the refrigerator or freezer. They’re particularly convenient for post-workout snacking or afternoon energy slumps.

20. Tofu Cubes

Baked or air-fried tofu cubes make an excellent plant-based protein snack. Extra-firm tofu contains about 10 grams of protein per 3-ounce serving.

Press the tofu to remove excess moisture, cut into cubes, toss with your favorite marinade or seasonings, then bake until crispy on the outside.

Prepare a large batch at the beginning of the week to have protein-packed snacks ready when needed.

21. Cottage Cheese Parfait

Layer cottage cheese with fresh fruit, granola, and a drizzle of honey for a protein-rich parfait that feels indulgent while being nutritious.

This snack can easily provide 20+ grams of protein if you use a full cup of cottage cheese. The fruit adds natural sweetness and fiber, while granola contributes crunch and additional nutrients.

Assemble parfaits in portable jars to take to work or enjoy at home as a satisfying mid-day snack.

22. Protein Waffles

Similar to protein pancakes, protein waffles can be made in advance and stored for convenient snacking. Use protein powder, oats, eggs, and Greek yogurt to create waffles with 15-20 grams of protein each.

Keep cooked waffles in the freezer and toast them when needed. Top with nut butter, Greek yogurt, or sugar-free syrup.

They’re substantial enough to serve as a meal replacement when necessary but also work well as a hearty snack.

23. Seaweed Snacks with Nuts

While seaweed snacks alone don’t provide much protein, pairing them with nuts creates a satisfying, nutrient-dense combination. The seaweed offers minerals like iodine while nuts contribute protein and healthy fats.

This combination provides interesting flavors and textures while delivering about 6-8 grams of protein from a quarter-cup of nuts.

The umami flavor of seaweed paired with crunchy nuts creates a savory snack that’s particularly appealing to those who prefer salty over sweet options.

24. Protein Ice Cream or Frozen Yogurt

Several brands now offer high-protein ice cream with 20+ grams of protein per pint. Alternatively, freeze Greek yogurt with fruit and protein powder to make your own high-protein frozen treat.

This satisfies sweet cravings while providing substantial protein, making it an excellent evening snack that won’t derail your nutrition goals.

Portion appropriately, as it’s easy to overconsume even healthier frozen desserts.

25. Smoked Salmon with Cream Cheese

Smoked salmon provides high-quality protein and omega-3 fatty acids. Two ounces contain approximately 12 grams of protein.

Spread cream cheese on cucumber slices or whole grain crackers, top with smoked salmon, and garnish with capers and dill for an elegant, protein-rich snack.

This combination offers a gourmet feel while being surprisingly easy to prepare and transport.

26. Protein Chips

Several companies now produce chips made primarily from protein sources like whey protein isolate, pea protein, or chickpea flour. These protein chips can contain 10-15 grams of protein per serving.

They satisfy the craving for crunchy, salty snacks while providing significantly more protein than traditional potato chips.

Read labels carefully to ensure you’re choosing options with quality ingredients and reasonable sodium levels.

27. Bone Broth

Bone broth provides easily digestible protein in liquid form. A cup of quality bone broth typically contains 6-12 grams of protein, depending on how it’s prepared.

It’s particularly beneficial as a warm, comforting snack during colder months. The collagen protein in bone broth may also support joint and skin health.

Choose organic, grass-fed bone broth or make your own by simmering bones with vegetables and herbs for 12-24 hours.

28. Protein Coffee or Latte

Add a scoop of protein powder to your coffee or make a protein latte using milk or a protein-fortified milk alternative. This transforms your coffee break into a protein-boosting opportunity.

A protein coffee can easily provide 20-25 grams of protein while satisfying your caffeine needs.

Vanilla or chocolate protein powders work particularly well in coffee. Blend or shake vigorously to avoid clumping.

29. Sardines or Anchovies

Small fish like sardines and anchovies are nutritional powerhouses. They’re high in protein, omega-3 fatty acids, calcium, and vitamin D.

A 3-ounce serving of sardines provides about 20 grams of protein. Eat them straight from the can, on crackers, or mixed into a salad.

While the strong flavor isn’t for everyone, those who enjoy them have access to one of the most nutrient-dense protein snacks available.

30. Protein Pretzels

Protein-enriched pretzels are a newer option in the snack market. These pretzels are fortified with additional protein, offering 10-15 grams per serving compared to 2-3 grams in regular pretzels.

They satisfy the desire for crunchy, salty snacks while providing meaningful protein content.

Pair with hummus or cheese for even more protein and a more balanced nutritional profile.

31. Lentil Chips or Crackers

Chips and crackers made from lentil flour provide more protein than traditional grain-based versions. They typically contain 4-6 grams of protein per serving.

Pair lentil chips with guacamole, salsa, or Greek yogurt dip for a snack that provides 10-15 grams of protein total.

These products offer a way to enjoy familiar snack formats while boosting protein intake.

32. Protein Pudding

Protein pudding made with protein powder and milk or a milk alternative creates a creamy, satisfying snack with 15-20 grams of protein per serving.

Mix chocolate or vanilla protein powder with milk and chia seeds, then refrigerate until it reaches a pudding-like consistency. Top with fresh fruit or a small amount of granola.

This works well as a dessert replacement that actually contributes to your nutritional goals.

33. Quinoa Salad Cups

Quinoa is a complete plant protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein.

Prepare quinoa salad cups with vegetables, herbs, and a light dressing. Portion them into small containers for grab-and-go protein snacks throughout the week.

These are particularly refreshing as a light but protein-rich afternoon snack.

34. Kefir

Kefir is a fermented milk drink similar to thin yogurt. It provides approximately 10 grams of protein per cup along with probiotics that support digestive health.

Drink it plain or blend it with fruit for a smoothie-like snack. The tangy flavor pairs well with honey or vanilla extract.

The probiotic content makes kefir an especially beneficial protein snack for gut health.

35. Protein Donuts or Treats

Several recipes and products now offer high-protein versions of typically indulgent treats like donuts, cookies, and brownies. Made with protein powder, these treats can provide 10-15 grams of protein per serving.

While these shouldn’t be your only protein sources, they offer a way to satisfy sweet cravings while contributing to protein goals.

Bake a batch of protein donuts or brownies on the weekend to have portion-controlled treats available when you want something sweet.

Tips for Choosing the Best Protein Snacks

Not all protein sources are equal. When selecting protein snacks, consider both the quantity and quality of protein, as well as the overall nutritional profile.

Look for whole food sources: Whenever possible, choose snacks based on whole foods rather than highly processed options. An apple with almond butter beats a protein bar made with artificial ingredients and excessive sugar.

Check the ingredient list: Shorter ingredient lists with recognizable items typically indicate better quality. Avoid snacks with excessive additives, artificial sweeteners, or hydrogenated oils.

Balance macronutrients: While protein is the focus, including some healthy fats and complex carbohydrates makes snacks more satisfying and nutritionally complete.

Watch portion sizes: Even healthy snacks can contribute too many calories if portions aren’t controlled. Pre-portion snacks into appropriate serving sizes.

Consider timing: Strategically time your protein snacks. Having one mid-morning and mid-afternoon can help maintain stable energy and prevent excessive hunger at meals.

Vary your sources: Rotating between different protein sources ensures you get a variety of nutrients. Mix animal and plant proteins throughout the week.

Protein Snacks for Specific Goals

High Protein Snacks for Weight Loss

When weight loss is your goal, focus on low calorie high protein snacks that provide satisfaction without excessive calories. Good options include:

• Hard-boiled eggs (70 calories, 6g protein)
• Greek yogurt with berries (150 calories, 15g protein)
• Turkey or chicken roll-ups (100 calories, 12g protein)
• Tuna or salmon pouches (70 calories, 15g protein)
• Cottage cheese with cucumber (100 calories, 14g protein)

These snacks maximize protein while minimizing calories, helping you maintain a calorie deficit while preserving muscle mass and controlling hunger.

High Protein Snacks for Muscle Building

If you’re focused on building muscle, prioritize protein-rich snacks that provide amino acids needed for muscle protein synthesis. Optimal options include:

• Protein shakes with whey or casein (200 calories, 25g protein)
• Greek yogurt parfait with granola (300 calories, 20g protein)
• Protein pancakes or waffles (250 calories, 20g protein)
• Cottage cheese with fruit (200 calories, 18g protein)
• Salmon with whole grain crackers (250 calories, 20g protein)

Timing matters for muscle building. Consuming protein within a few hours after resistance training can optimize muscle recovery and growth.

High Protein Snacks for Vegetarians and Vegans

Plant-based eaters have numerous protein snack options:

• Hummus with vegetables (150 calories, 6g protein)
• Roasted chickpeas (130 calories, 7g protein)
• Edamame with sea salt (120 calories, 17g protein per cup)
• Nut butter with apple slices (200 calories, 8g protein)
• Tofu cubes (100 calories, 10g protein)
• Protein smoothie with pea protein (200 calories, 20g protein)
• Trail mix with nuts and seeds (200 calories, 8g protein)

Combining different plant protein sources throughout the day ensures you get all essential amino acids.

Making Protein Snacks Part of Your Routine

Successfully incorporating high protein snacks into your daily routine requires some planning and preparation.

Meal prep protein snacks: Dedicate time each week to prepare several protein snacks. Cook a dozen hard-boiled eggs, portion nuts into containers, make a batch of protein muffins or energy bites, and prep vegetables for dipping.

Keep emergency options available: Stock your pantry, desk, and car with shelf-stable protein snacks like jerky, protein bars, nuts, or protein powder for unexpected hunger.

Create a snack schedule: Rather than snacking randomly, plan specific times for protein snacks. This prevents mindless eating while ensuring you get adequate protein throughout the day.

Listen to your body: While scheduled snacking works for many people, it’s also important to tune into genuine hunger cues. Eat protein snacks when you’re actually hungry, not just because it’s “snack time.”

Track your intake: If you have specific protein goals, consider tracking your intake using a food diary or app. This helps ensure your snacks are contributing meaningfully to your daily targets.

Common Mistakes to Avoid with Protein Snacks

Relying too heavily on processed options: While convenient, heavily processed protein snacks shouldn’t comprise the majority of your protein intake. Balance them with whole food options.

Ignoring other nutrients: Don’t focus so exclusively on protein that you neglect other important nutrients. Choose snacks that also provide fiber, healthy fats, vitamins, and minerals.

Overlooking calories: Protein doesn’t have magical properties that prevent weight gain. Even protein-rich snacks contribute calories, so portion control remains important.

Eating too much too close to meals: Snacking within an hour of a meal can reduce your appetite for nutrient-dense whole foods. Time snacks strategically between meals.

Not drinking enough water: Protein metabolism requires adequate hydration. Drink water along with your protein snacks to support digestion and overall health.

Frequently Asked Questions

What is the healthiest high protein snack?

The healthiest high protein snacks are minimally processed whole foods like Greek yogurt, hard-boiled eggs, nuts, seeds, and fish. These provide protein along with other beneficial nutrients like healthy fats, vitamins, and minerals.

How much protein should a snack have?

An ideal protein snack contains at least 5-10 grams of protein for smaller snacks and 10-20 grams for more substantial options. The exact amount depends on your overall protein needs, activity level, and how long until your next meal.

Are protein snacks good for weight loss?

Yes, high protein snacks can support weight loss by promoting satiety, helping preserve muscle mass during calorie restriction, and potentially boosting metabolism. Choose low calorie, nutrient-dense options for the best results.

Can you eat too much protein?

While protein is essential, extremely high intakes aren’t necessary for most people and may stress the kidneys in those with existing kidney disease. Consuming 1.6-2.2 grams per kilogram of body weight is generally considered the upper beneficial range for most active individuals. Consult a healthcare provider if you have concerns about your protein intake.

What are good high protein snacks for kids?

Kid-friendly high protein snacks include string cheese, yogurt tubes, hard-boiled eggs, nut butter on apple slices, turkey and cheese roll-ups, and homemade protein balls or muffins. These provide nutrition in formats that appeal to children.

When is the best time to eat protein snacks?

The best times for protein snacks are typically mid-morning and mid-afternoon—between meals when hunger naturally occurs. Post-workout snacks high in protein are particularly beneficial for muscle recovery. Avoid snacking too close to bedtime unless you have specific athletic or health needs.

Conclusion

Incorporating good protein snacks into your daily routine doesn’t have to be complicated or time-consuming. With the 35 options outlined in this guide, you have plenty of variety to keep your snacking interesting while supporting your health and fitness goals.

Whether you prefer quick grab-and-go options like jerky and protein bars, or you enjoy preparing homemade snacks like protein muffins and energy bites, there’s a protein-rich option for every preference and lifestyle.

Remember that the best high protein snacks are those that fit your individual needs, taste preferences, and lifestyle. Experiment with different options from this list to discover your favorites, and don’t be afraid to get creative with combinations and preparations.

By making protein-packed snacks a regular part of your eating pattern, you’ll be better equipped to manage hunger, maintain steady energy levels, support your fitness goals, and nourish your body with the nutrients it needs to thrive.

Start incorporating these healthy protein snacks into your routine today and experience the difference that strategic, protein-rich snacking can make in your overall health and well-being.

Sources:

• National Center for Biotechnology Information – Protein and Satiety
• USDA FoodData Central
• USDA MyPlate
• National Institutes of Health – Protein and Appetite Control
• NIH – Nutritional Benefits of Chia Seeds
• NIH – Health Benefits of Peanuts
• NIH – Whey Protein and Satiety
• NIH – Nutritional Value of Soy Products