Staying energized and focused throughout the day can be a challenge, especially when you’re juggling work, workouts, or busy schedules. High-protein snacks can help keep your hunger in check and fuel your body with the nutrients it needs to power through the day. Whether you need a quick pick-me-up during a busy workday or a post-workout refuel, these high-protein snacks will support your energy levels, muscle recovery, and overall health. Here are 15 delicious and protein-packed options to add to your routine.
Greek Yogurt
Greek yogurt is a classic high-protein snack, providing around 10 grams of protein per 100 grams. It’s creamy, rich in probiotics for gut health, and versatile enough to be enjoyed plain or mixed with fruits and nuts. The calcium content supports bone health, and its lower sugar content makes it a healthier choice than regular yogurt. Opt for plain varieties to avoid added sugars. Whether as a breakfast, post-workout snack, or dessert, Greek yogurt has you covered.
Hard-Boiled Eggs
Hard-boiled eggs are an excellent, portable protein snack, with about 6 grams of protein per egg. They’re packed with essential nutrients like vitamin D, B vitamins, and selenium. Eggs are known for their filling nature, making them perfect for weight management. They’re also low in calories and can be seasoned to your liking with salt, pepper, or hot sauce. Preparing them in advance makes them an easy snack option on busy days.
Cottage Cheese
Cottage cheese offers a high-protein snack, delivering around 11 grams of protein per 100 grams. Its creamy texture pairs well with both sweet (like fruit or honey) and savory toppings (such as herbs). This snack is also rich in calcium and contains slow-digesting casein protein, helping to keep you fuller for longer. It’s perfect as a late-night snack or a post-workout refuel.
Edamame
Edamame, young soybeans, provide an impressive 11 grams of protein per 100 grams. They’re also high in fiber, which helps keep you full and supports digestion. Available frozen or fresh, edamame can be quickly steamed or boiled. Season them with sea salt or chili flakes for a tasty, savory snack. They’re not just protein-packed but also provide essential vitamins and minerals, such as folate and vitamin K.
Jerky
Jerky, whether beef, turkey, or chicken, is a protein-rich snack, offering around 9 grams of protein per ounce. It’s also low in carbs, making it a great option for low-carb diets. Jerky’s portability makes it perfect for on-the-go snacking during travel or outdoor activities. When selecting jerky, choose varieties with minimal additives and lower sodium content. Pairing jerky with nuts or cheese can create a satisfying protein-packed snack.
Hummus with Veggies
Hummus, made from chickpeas, contains about 8 grams of protein per 100 grams. It’s a fiber-rich snack that helps keep you satisfied while promoting digestive health. Pair it with raw veggies like carrots, cucumber, or bell peppers for extra nutrients and crunch. Homemade hummus allows you to control the ingredients, avoiding unnecessary preservatives. This snack is not only delicious but heart-healthy, thanks to its content of healthy fats.
Protein Bars
Protein bars are an easy and convenient way to boost your protein intake. They typically contain between 10 to 20 grams of protein per bar and come in a variety of flavors. Look for options with whole food ingredients and minimal added sugars. Protein bars are ideal for post-workout recovery or as a meal replacement when you’re pressed for time. Just be mindful of the calorie content, as some bars can be high in sugar and fat.
Almonds
Almonds are a nutrient-dense snack, providing about 6 grams of protein per ounce. They’re also packed with healthy fats, vitamin E, magnesium, and fiber, all of which contribute to heart health and overall wellness. Roasted almonds with a sprinkle of spices or enjoying them raw makes for a tasty, protein-packed snack. While they are calorie-dense, a small handful is enough to curb hunger and provide lasting energy.
Peanut Butter
Peanut butter is another protein-rich snack, offering about 7 grams of protein per 2 tablespoons. It’s also high in healthy fats, which provide energy and support heart health. Pair peanut butter with apple slices, whole-grain toast, or celery sticks for a balanced snack. Opt for natural peanut butter with no added sugars or hydrogenated oils for the healthiest option.
Chia Seed Pudding
Chia seeds are packed with protein, offering about 5 grams per ounce. When mixed with liquid, they form a gel-like consistency, making them perfect for chia seed pudding. This snack is also loaded with omega-3 fatty acids, fiber, and antioxidants. Prepare your chia seed pudding by mixing the seeds with your choice of milk and letting it sit overnight. Add fruits, nuts, or honey for extra flavor and nutrition.
Tuna Salad
Tuna salad is an excellent protein-packed snack, with about 20 grams of protein per 3 ounces of canned tuna. It’s rich in omega-3 fatty acids, which support heart health. Mix tuna with Greek yogurt or avocado instead of mayo to add creaminess and boost protein content. Tuna salad is easy to prepare and can be served on whole-grain crackers or lettuce for a low-carb snack.
Protein Smoothies
Protein smoothies are a delicious and customizable way to increase your protein intake. By adding protein powder, Greek yogurt, or nut butter to your smoothie, you can significantly boost the protein content. Blend in fruits, vegetables, and a liquid base like almond milk or water for a refreshing snack. Protein smoothies are perfect for post-workout recovery or as a healthy meal replacement.
Trail Mix
Trail mix is a convenient, protein-packed snack that combines nuts, seeds, and dried fruits. The protein content varies but generally provides around 6-10 grams per ounce. For a healthier option, make your own trail mix at home, avoiding excess sugar and preservatives found in store-bought versions. It’s great for outdoor activities or long road trips. Just keep portions in check, as nuts and dried fruits are calorie-dense.
Turkey Roll-Ups
Turkey roll-ups are a protein-rich snack, offering about 6 grams of protein per slice of turkey. You can roll turkey slices around cheese or veggies for added flavor. Using lettuce instead of tortillas makes this snack low-carb. Turkey roll-ups are quick to prepare and customizable, making them perfect for lunchboxes or as an easy snack at any time of the day.
Sunflower Seeds
Sunflower seeds provide about 6 grams of protein per ounce. They’re also rich in healthy fats, fiber, and essential vitamins and minerals. Enjoy them as a standalone snack or add them to salads and yogurt for an extra nutritional boost. Be mindful of portion sizes, as sunflower seeds are calorie-dense. Roasting them with spices can add a fun twist to their flavor.
Incorporating these high-protein snacks into your day will help keep your energy levels up, your hunger at bay, and your body fueled with the nutrients it needs to stay active and healthy. Whether you’re looking for something quick, savory, or sweet, these protein-packed options offer variety and convenience to suit your busy lifestyle.
