It’s no secret that it’s important to eat enough protein throughout the day to maintain our health. After all, protein is a macronutrient that aids in muscle repair, supports immune function, and balances hormones. While we may prioritize protein in our meals, when it comes to snacking, it can be easy to overlook. From experience, there is nothing worse than that workday afternoon slump. That’s why it’s essential to make sure you have protein-packed snacks on hand to keep you fueled.
As a registered dietitian, I choose snacks that contain at least 5 grams of protein and pair them with higher-fiber options like nuts, seeds, and vegetables. For higher protein options, choosing snacks with 10-15 grams of protein will keep you satisfied and help meet protein goals for building muscle, supporting metabolism, and helping hormone health. Keep reading for 15 high-protein snacks you can stock up on today.
Morgan Tarmann, MS, RD, LDN
Morgan Tarmann is a registered dietitian with a master’s degree in nutrition and wellness from Bradley University. She has been writing for The Everygirl since 2022.
Trader Joe’s
Deli turkey is a lean meat that makes a great protein-rich snack. When shopping for deli meats, choose a product with fewer ingredients, like this Trader Joe’s find. Take turkey slices and roll them up with your favorite cheese (for added protein!) or pair with avocado slices for heart-healthy fats.
Whisper
Cheese Whisps come in a variety of flavors and are a crunchy alternative to traditional crackers. Since most flavors only have one ingredient (surprise, it’s cheese), they offer 13 grams of protein per serving, making them a great stand-alone snack option that could also be paired with fruit or a handful of nuts.
TOWN
If you’re looking for another tasty and crunchy snack option with higher protein, look no further than refried chickpeas. One serving offers 6 grams of protein and 6 grams of fiber to aid digestion. For added protein, pair this snack with roasted edamame for a flavorful, plant-based snack mix.
Eating bird food
Chia seed pudding is easy to make and only requires two ingredients: chia seeds and milk of your choice. Soy or cow’s milk will offer more protein (about 8 grams) per serving, although any base that suits your diet will work. Along with protein, chia seeds are nutrient-dense foods that offer heart-healthy fats and fiber that help lower cholesterol and improve gut health. You can buy it already made, or to make your own chia seed pudding, follow this recipe.
Cookie and Kate
Tofu is a versatile plant-based snack option that you can customize in a variety of ways. A 3-ounce serving contains 9 grams of protein, and you can bake it ahead of time to enjoy on the go or at work.
Good culture
You know her, you love her, she’s a sweetheart. Cottage cheese has made quite a comeback this year (thanks, TikTok), and for good reason. This versatile snack can be eaten plain or topped with berries, cucumbers and tomatoes, or nuts. Good Culture is a brand I always reach for because of its minimal ingredients and live and active culture to support gut health. Not to mention, one serving of their Original Cottage Cheese contains 14 grams of protein.
StarKist
If you’re looking for a snack that’s both filling and contains heart-healthy fats, I suggest pairing tuna packets with your favorite veggies, like carrots, cucumber slices, or cherry tomatoes. These tuna packets come in a variety of flavors and contain anywhere from 12-18 grams of protein.
Chicken of the sea
If tuna isn’t your thing, may I suggest a salmon salad wrap? This pre-seasoned salmon contains 13 grams of protein and you can easily eat it wrapped in Bibb salad or with whole grain crackers.
Scene
Greek yogurt is a great high-protein snack option, with anywhere from 10-15 grams of protein per serving. When choosing Greek yogurt, look for brands that are lower in added sugar. Or, better yet, buy it plain and flavor it with honey or maple syrup for a little extra sweetness. I love topping it with fruit like berries (added vitamin C!), pomegranate seeds, or nuts with coconut flakes.
sergeant
For me, eating nuts and cheese feels like my own potato board. And who doesn’t want a little romance in the middle of the workday? For easy convenience, you can purchase these pre-portioned snack packs that offer 8 grams of protein. But if you’re looking to save a little money, you can also buy your favorite nuts in bulk and pair them with your favorite cheese.
That’s it
Koia protein shakes, a portable, plant-based protein option, boast 18 grams of protein and are also dairy- and gluten-free. This drink also contains prebiotic fiber, making it a good choice for your gut too! As a more affordable option, you can make your own plant-based protein smoothie with your vegan protein powder.
Chomps
Chomps Meat Sticks are lower in sodium than typical pretzels, have no sugar, and provide up to 10 grams of protein per serving. For a well-rounded snack, pair one with a hard-boiled egg.
Fuel for fire
This fruit and protein smoothie bag is a great option for on-the-go. Each bag contains 10 grams of protein, making it an easy pre- or post-workout snack.
RXBAR
Another reliable handy protein option are RXBAR protein bars. Their bars contain minimal ingredients and pack 12 grams of protein per bar. Plus, they contain less added sugar than a typical grab-and-go bar.
Seapoint Farms
One serving of this plant-based snack packs 14 grams of protein, making it a solid protein-rich snack to eat on its own. If you don’t want to buy roasted edamame, you can make your own with this recipe.
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