High-protein snacks can satisfy hunger between meals and provide nutrients as part of an overall healthy diet. High-protein snacks may be plant- or animal-based. They can include whole foods rather than processed foods.
While people often associate protein-rich foods with sit-down meat-based entrees, you can get a big protein boost from portable, grab-and-go snacks such as nuts, smoothies, and cheese.
What Are the Benefits of Protein?
High-protein snacks provide several health benefits. Protein can play a role in weight loss or weight management by helping to regulate appetite and improve metabolism
Protein can help you feel fuller longer in between meals. Compared to carbohydrates, protein takes longer to digest. This promotes a feeling of satiety (a satisfying fullness) beyond that of a high-carbohydrate snack.
While fat also takes longer to digest than carbohydrates, protein contains just 4 calories per gram compared to 9 calories per gram of fat. Still, including fiber and some healthy fats as part of your high-protein snacks will provide even more satiety to keep your tummy feeling content.
Protein may help stabilize blood glucose (sugar) levels. Combining protein with some carbohydrates in a snack can help prevent spikes in blood glucose levels after eating.
9 High-Protein Snack Ideas
Below are a few snack ideas that can help you meet your daily protein goals:
1) Jerky
Jerky is an excellent high-protein, low-carbohydrate snack. It is shelf-stable, portable, and easy to pull out and eat for a quick snack. A 1-ounce serving of beef jerky strips or sticks provides, on average, around 9 grams of protein and 114 calories.
Try to choose options with less than 300 milligrams (mg) of sodium per serving and minimal added ingredients.
2) Chia Pudding
Chia seeds are tiny, round seeds often touted as a “superfood” due to their stellar nutrient profile. Just 2 tablespoons of chia seeds provides around 140 calories, 4 grams of protein, 11 grams of fiber, and other nutrients, such as calcium, zinc, and copper.
Mix your chia seeds with 4 ounces of cow’s milk to add 4 more grams of protein when making chia pudding. For a vegan option, you can substitute soy milk for an extra 3.5 grams of protein. Top your chia pudding with chopped nuts, fresh berries, and ground cinnamon to add a pop of color and additional nutrients.
3) Edamame
Edamame are immature green soybeans packed with protein, fiber, calcium, vitamin C, and iron. Their tough, green, fuzzy shells are edible, though likely hard to chew on. Most often, edamame is eaten shelled. They can be enjoyed hot or cold.
About 4 ounces of shelled edamame provides about 94 calories, 4 grams of fiber, and just over 9 grams of plant-based protein. Add a kick of flavor by sprinkling some seasoning on top of the shells, such as sea salt, garlic, ginger, or chili powder.
- contain about 7 grams of protein
5) Almonds
In addition to providing 6 g of protein per serving, almonds are packed with vitamin E, riboflavin, minerals, and healthy fats. Because almonds are also fairly high in calories, keep your serving to a handful or around 20 pieces.
6) Hard-Boiled Eggs
Eggs are a straightforward, simple source of protein. Hard boiled eggs in particular, are an easy-to-make and portable snack option. Two large whole eggs provide around 145 calories and 12.5 grams of protein. They are also a good source of vitamins A, D, and E, iron, choline, and folate
For an easy grab-and-go snack, keep your peeled, hard-boiled eggs in the fridge. Eat them as is, or slice and add to a piece of whole wheat toast or on top of salad greens.
7) Cottage Cheese and Berries
Low-fat cottage cheese is an excellent high-protein food, providing a powerful 12 grams of protein in one-half cup. That same serving also contains just 90 calories, as well as good-for-you minerals such as calcium, phosphorous, and potassium.
If you don’t want to go sweet with berries as your mix-in, try some diced fresh tomatoes for a savory snack option.
8) Nut Butter on Toast With Banana
Nut butters, such as peanut, cashew, or almond butter, are filled with plant-based protein, fiber, and healthy fats. A 1-tablespoon serving of almond butter provides about 98 calories, 3.4 grams of protein, and 1.6 grams of fiber.
Spread your nut butter on a medium slice of whole-grain toast, which will add about 4.5 grams of protein, 92 calories, and 2.2 grams of fiber. Top it off with half of a banana (sliced) for some extra fiber, potassium, and vitamin C and B6.
9) Apples and Peanut Butter
If you are looking for fewer carbohydrates, mix your PB with tart or sweet apples.
In addition to the 9 g of protein you get in 2 tablespoons of peanut butter, this snack boasts fiber and antioxidants that protect overall health.
10) Greek Yogurt Parfait
Nonfat, plain Greek yogurt is an excellent high-protein snack, providing an impressive 16 grams of protein and 90 calories in a 5.3-ounce serving.
Stir in 2 ounces of granola and fresh fruit for some whole grains, extra fiber, and a boost of vitamins and minerals.
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