21 Tasty High Protein Snacks That Nourish and Satisfy
In a world full of cookies, chips and candy, high protein snacks that help you feel strong and healthy might seem difficult to find. Whether you are on a weight loss journey or simply trying to feel more focused throughout the day, protein-heavy snacks can help you feel fuller longer, leaving you more satisfied and ready to take on whatever life throws at you. But if you find yourself wondering how to start eating healthy, you might still be left with one important question: Is it even okay to snack between meals?
If you’re like most people, snacking is a part of your daily life. It can sometimes be difficult to know if your snack habits are helpful or harmful to your overall health. According to Harvard University, snacks typically make up around 10% of a person’s calorie intake during the day. You can leverage those snack calories by finding snacks that are more nutritional and feature dense fiber or protein. These foods are more likely to keep you feeling full and focused until your next meal.
We hope this list of 21 high protein snacks will inspire you to find healthy snacks that leave you feeling both strong and satisfied.
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21 High Protein Snacks
1. Chickpeas
If you are looking for one of the simplest high protein snacks, you can’t go wrong with canned chickpeas. These versatile legumes are great on their own with some oil, salt and pepper, or you can add them in with other snacks to create a blend of flavors.
Protein per cup: 10.7 grams
Calories per cup: 210
2. Chickpea Cookie Dough
If you want to step up your chickpea game even further, this chickpea cookie dough is one of the best protein snacks for combining healthy benefits with indulging your sweet tooth. With only seven ingredients and about five minutes of preparation needed, you’ll be enjoying this sweet treat in no time. The recipe makes about five snack-sized servings of edible dough.
Protein per serving: 7.6 grams
Calories per serving: 250
3. Hummus
Another classic take on the chickpea is hummus. This staple of Mediterranean cuisine can be a great source of protein and healthy fats. Use it as a spread, put it on a salad or simply enjoy it as a dip with carrots or other vegetables to feel full and focused all day.
Protein per 2 tablespoons: 2.4 grams
Calories per 2 tablespoons: 50
4. Black Bean Hummus
High protein snacks don’t have to be bland and flavorless. Lemon juice, coriander and cumin are just a few of the ingredients that give this black bean hummus recipe its signature kick. With black beans instead of traditional chickpeas, you’ll also get a more Mexican flavor profile. Plus, it’s jam-packed with protein, which is sure to leave you feeling strong and satisfied after using it as a snack or as part of your meal.
Protein per serving: 18.6 grams
Calories per serving: 368
5. Firecracker Meatballs
Red beans and oats might seem like a strange starting point for Firecracker meatballs, but these crispy, Indian-inspired snacks are great for meal-prepping or enjoying on their own. Combining the ingredients in a food processor takes all the stress out of making these meatballs and allows you to cook several at a time so that you can enjoy them fresh out of the pan and later on during the week.
Protein per serving: 17.6 grams
Calories per serving: 391
6. Vegan Split Pea Soup
If you are a vegan, one of the best protein snacks is this vegan split pea soup. This warm and cozy soup works as a snack or a meal, and the split peas give it more substance. The protein in this dish will allow you to feel fuller longer and have more energy to complete your daily tasks.
Protein per serving: 19 grams
Calories per serving: 357
7. Tempeh Bacon
Tempeh is made from soybeans, another excellent source of protein. This tempeh bacon takes something already rich in protein and adds a smoky marinade that is truly unique.
Protein per serving: 12.3 grams
Calories per serving: 523
8. Crispy Baked Tofu
Like tempeh, tofu is another great option if you are on the hunt for high protein snacks. This recipe for crispy baked tofu works perfectly as a standalone snack or added to a salad or rice dish. The flavorful seasoning and crispy baked texture elevate this from a standard tofu dish to something really special.
Protein per serving: 9.4 grams
Calories per serving: 89
9. Sweet Potato Brownies
A recipe involving pecans and chocolate doesn’t seem like it belongs on this list of high protein snacks, but these sweet potato brownies manage to hide a protein-rich ingredient inside chocolatey goodness. You’ll be able to indulge your sweet tooth while also feeling better about what you’re putting in your body. These brownies are also perfect snacks for kids who don’t typically like sweet potatoes or struggle to eat enough protein.
Protein per serving: 8.6 grams
Calories per serving: 365
10. Hard-Boiled Eggs
Hard-boiled eggs are a high protein snack that has stood the test of time. They are quick snacks that are easily made at home and transported to work or school. Plus, you can eat them with your hands, so there’s no need to carry around silverware to enjoy this snack.
Protein per large egg: 6.3 grams
Calories per large egg: 78
11. Pumpkin Seeds
If you are looking for more protein snacks that are easily portable, a container of pumpkin seeds is a great option. These snacks can be a great energy source before you hit the gym, thanks to their relatively higher level of carbohydrates.
Protein per cup: 12 grams
Calories per cup: 285
12. Turkey Roll-Ups
Make this easy protein snack whenever you feel your energy levels drop throughout the day. Simply stack a slice of Swiss cheese on top of a slice of turkey, and roll up. Two roll-ups gives you almost twenty grams of protein. This is a fun snack to customize, also. Try adding cucumber, tomato or even sliced apple to your roll-up for an extra bit of crunch and nutrition.
Protein per serving: 19.86 grams
Calories per serving: 254
13. Peanut Butter and Celery
If you want a protein snack that is also a little nostalgic, try this callback to ants on a log. Spread 2 tablespoons of peanut butter onto your celery, and enjoy. There are plenty of ways to customize this, too. Try adding raisins for that traditional look, or add a few chocolate chips if your sweet tooth is calling.
Protein per serving: 9 grams
Calories per serving: 188
14. Beef Jerky
Road trips can be one of the most tempting times to buy sugary snacks. If you are trying to eat more healthily, there’s nothing more tempting than the candy and chip aisle at the gas station. Next time you’re on the road, why not opt for something savory like beef jerky? This is a high protein snack that allows you to feel more satisfied than you would if you opted for candy or potato chips. One thing to watch out for with jerky, however, is that there can be quite a bit of sodium. Be sure you watch those labels and drink plenty of water.
Protein per ounce: 9 grams
Calories per ounce: 116
15. Tuna
Canned tuna is a great option for a high protein snack or lunch that will keep you feeling satisfied. Canned or prepackaged tuna is an easily transportable food perfect for lunchboxes or on-the-go snacking. Eat it alone or combine it with other ingredients to create a delicious tuna salad. You can even make a tuna wrap with a low-carb tortilla or spinach wrap to really amp up the benefits of this high protein snack.
Protein per can: 43 grams
Calories per can: 203
16. Cottage Cheese
Cottage cheese is a high protein snack that is making a comeback. Enjoy it alone for up to 14 grams of protein, or combine it with other ingredients to create something fresh and new, like some of the cottage-cheese-based food trends you’ll find all over TikTok.
Protein per 1/2 cup: 14 grams
Calories per 1/2 cup: 100
17. Trail Mix
Trail mix is a completely customizable snack that you can find premade at almost any grocery or convenience store. If you’d rather make your own, you can always buy the raw materials yourself and make a trail mix you know you’ll enjoy. For a high protein version of this classic snack, try raisins, pumpkin seeds and almonds for a flavor combination that is both chewy and crunchy.
Protein per serving: 11 grams
Calories per serving: 259
18. String Cheese Stick
String cheese is an easy protein snack that travels well. With perfectly portioned and wrapped options available, you can enjoy these during a break at work, after a heavy lifting session at the gym or paired with fruit for an easy, on-the-go breakfast.
Protein per stick: 7 grams
Calories per stick: 80
19. Greek Yogurt
After an especially difficult workout, it can be good to fuel your body with more protein. Try adding Greek yogurt to your snack rotation. This high protein snack can be combined with fruit and granola for breakfast or dessert, or enjoyed on its own at any time throughout the day. If you’re watching your calories, you can find many different varieties sweetened with natural sweetening options that are better for you. There's also labneh, yogurt that has been strained of its whey, which is a popular ingredient in Middle Eastern and Mediterranean cuisine.
Protein per container: 17.3 grams
Calories per container: 100
20. Edamame
Another versatile and yummy protein snack is edamame. Edamame is another name for immature soybeans that have been harvested before they harden. There are plenty of pre-packaged options available for you, some salted and flavored, others unshelled and whole. Enjoy them on the go or as a side dish with a sandwich or light salad.
Protein per cup: 18.4 grams
Calories per cup: 188
21. Almonds
Almonds have long been a staple of healthy snack seekers. A small handful (around a quarter cup) of almonds is a great snack option. These nuts are delicious and can be found in many different flavored varieties. If you are counting your calories, be careful to not overeat, as they are relatively high in calories.
Protein per 1/4 cup: 7 grams
Calories per 1/4 cup: 170
Take Your Health in Hand With Cooking Classes
If making these high protein snacks feels a little intimidating to you, don’t worry. There are ways to improve your cooking skills and give yourself the freedom to try new things. Cooking classes are a great way to take ownership of your kitchen, and you’ll walk away from each session with incredible benefits.
Some of these include knowing how to make snacks independently, saving money on groceries by cooking at home rather than eating out and customizing recipes to fit your own tastes and nutritional needs. Cooking at home also allows you to avoid potential allergens or food sensitivities, as well as simply make more of what you love!
If you are looking for cooking classes near you, try these options for cooking classes in New Orleans or cooking classes in Calgary. And don’t forget that online cooking classes are a great option if you have a hectic schedule and need to learn from the comfort of your own home.
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We hope this list of 21 high protein snacks has inspired you to find healthy ways to snack between meals. For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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