10 High Protein Snacks


Enjoy these protein-packed snacks that can help you feel full and meet your nutritional needs. With at least 7 grams of protein per serving, these snacks are satisfying choices for when in-between meal hunger strikes.

Plus, they showcase ingredients like berries, eggs, nuts and seeds which have anti-inflammatory properties that can help relieve bothersome symptoms of inflammation. This includes mental fog, digestive issues and weakened immune system, to name a few. Recipes like our Pizza Pistachios and Easy Black Bean Dip are tasty and healthy snacks you have to try.

These healthy protein snacks all have a minimum of 8 grams of protein—many with much more.

1. Cottage cheese, chia seeds, and strawberries

Protein per serving: 14-16 grams

Cottage cheese is an often-overrated snack, but this cheese packs a protein punch and can go with fruit, nuts, jam, etc. According to Goodson, a great protein combination is a 1/2 cup of cottage cheese, 1 teaspoon of chia seeds, and 1/2 cup of strawberries.

“This snack packs 14-16 grams of protein, based on your cottage cheese brand choice, in addition to approximately 5 grams of fiber, so this one will keep you full between meals,” says Goodson. “It also contains omega-3 fatty acids from chia seeds and the antioxidant anthocyanins from the strawberries. This is a snack you can mix together in a container in the morning and have ready for mid-morning or mid-afternoon.”

2. Beef jerky, almonds, and mandarin oranges

Protein per serving: 20 grams

Beef jerky is a great way to add protein in between meals, but Goodson suggests taking it one step further and adding in almonds and mandarin oranges to balance it out with fiber and antioxidants.

“If you are looking for a snack that’s non-perishable and on the go, this is it,” says Goodson. “It packs about 20 grams of protein and approximately 4 grams of fiber, and it’s perfect for a gym bag, a computer bag, or a road trip, and a simple way to add protein midday.”

3. Pistachios, hummus, and baby carrots

Protein per serving: 10-11 grams

If you want a snack that isn’t meat-based or an animal product, nuts and vegetables are a great solution. “Pistachios are one of the highest protein snack nuts, and with 6 grams of complete plant-based protein per ounce, 3 grams of fiber, and healthy fats, pistachios provide a trio of nutrients that can help keep you feeling fuller longer,” says Goodson. “Pair with 1/4 cup hummus and colorful, crunchy baby carrots, and together, this snack provides approximately 10-11 grams of plant-based protein and 6-7 grams of fiber, and is sure to help keep you full.”

4. Tuna Salad Spread

This tuna spread recipe is a healthy twist on tuna salad and uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers.

5. Hard-boiled eggs

Protein per 2 hard-boiled eggs: 12 grams

Sometimes you don’t have the time to make yourself a snack and need to reach into your fridge and grab something quick. For a quick high-protein snack, grab two hard-boiled eggs. “Hard-boiled eggs are a convenient and portable snack that are high in protein and easy to prepare,” says Trista Best, MPH, RD, LD at Balance One Supplements. Even if you’re only hungry for one egg, “A large hard-boiled egg still contains about 6 grams of protein.”

Aside from protein, eggs offer other health benefits as well. According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board, “Eggs contain selenium, which is a cancer-fighting antioxidant, zinc, which helps with immunity, and phosphorus, which aids in healthy bones and teeth.”

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