16 high protein snacks to fuel your day

16 High Protein Snacks to Fuel Your Day

For health and fitness enthusiasts, high protein snacks are essential for muscle repair, satiety, and overall wellness. Protein, a critical macronutrient, supports muscle growth, aids in recovery, and helps maintain a healthy metabolism. Incorporating nutrient-rich, high protein snacks into your diet can provide sustained energy and prevent overeating, making it easier to achieve your fitness goals. Here, we explore a variety of high protein snacks, highlighting their nutritional benefits and any precautions to consider.

Greek Yogurt with Nuts and Berries

Greek yogurt is a versatile and convenient high protein snack. A single serving typically provides around 10-15 grams of protein. Adding nuts like almonds or walnuts, which are also high in protein and healthy fats, can enhance its nutritional profile.

Including berries like blueberries or strawberries not only adds natural sweetness but also supplies antioxidants and vitamins. However, for those who are lactose intolerant or allergic to nuts, it’s crucial to opt for lactose-free or nut-free alternatives.

Cottage Cheese with Pineapple

Cottage cheese is another excellent high protein option, containing approximately 14 grams of protein per half-cup serving. It is also rich in calcium and phosphorus, which are vital for bone health.

Pairing cottage cheese with pineapple or another fruit provides a refreshing balance of protein and natural carbohydrates, perfect for a post-workout snack. Individuals watching their sodium intake should choose low-sodium versions to avoid excessive salt consumption.

Hard-Boiled Eggs

Hard-boiled eggs are a portable and straightforward snack, offering about 6 grams of high quality protein per egg. Eggs are a great source of essential amino acids and contain significant amounts of vitamins A, D, and B12.

They also provide choline, which is important for brain health. While eggs are generally healthy, those with cholesterol concerns should monitor their intake, as eggs are high in dietary cholesterol.


Edamame, or young soybeans, are a plant-based protein powerhouse, providing approximately 17 grams of protein per cup. They are also rich in fiber, vitamins, and minerals like iron and magnesium, making them a nutritionally dense snack.

Edamame is a great option for vegetarians and those seeking to reduce their meat consumption. However, individuals with soy allergies should avoid edamame and seek alternative high protein snacks.

Protein Bars

Protein bars are a convenient snack for those on the go, with many providing between 10-20 grams of protein per serving. They come in various flavours and formulations, often including additional nutrients like fiber and vitamins.

When selecting a protein bar, it’s important to choose one with minimal added sugars and artificial ingredients. Overconsumption of protein bars with high sugar content can lead to unnecessary calorie intake and potential spikes in blood sugar levels.

Hummus with Vegetables

Hummus, made from chickpeas, is a flavourful snack that offers about 2 grams of protein per tablespoon. Pairing hummus with a variety of fresh vegetables like carrots, bell peppers, or celery can increase your intake of fiber, vitamins, and antioxidants.

This combination is not only protein-rich but also low in calories, making it a great choice for those looking to maintain a healthy weight. Those with legume allergies should consider alternative dips, such as Greek yogurt-based options.

Tuna or Salmon Packs

Tuna and salmon packs are highly convenient sources of protein, with a single serving providing about 20 grams of protein. They are also rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

These packs are perfect for a quick snack or light meal when paired with whole-grain crackers or sliced vegetables. It’s important to choose low-sodium versions and be mindful of potential mercury content, especially in tuna.


Jerky, made from beef, turkey, or chicken, is a popular high protein snack, offering around 9 grams of protein per ounce. It’s an excellent source of protein for those needing a portable option with a long shelf life.

However, many commercial jerky products can be high in sodium and preservatives, so it’s important to choose brands that offer lower sodium content and avoid those with added sugars and artificial ingredients.

Peanut Butter on Whole-Grain Bread

Peanut butter is a classic high protein snack, providing about 8 grams of protein per two-tablespoon serving. Spreading it on whole-grain bread not only adds protein but also introduces fiber and complex carbohydrates.

This combination makes for a balanced and satisfying snack. For those with peanut allergies, alternatives like almond butter or sunflower seed butter are excellent substitutes.

Cheese and Whole-Grain Crackers

Cheese, especially varieties like cheddar, mozzarella, and Swiss, offers around 6-8 grams of protein per ounce. Pairing cheese with whole-grain crackers provides a balanced snack that includes protein, healthy fats, and fiber.

This snack is great for a quick energy boost. Individuals concerned about lactose or high fat intake should choose lactose-free or low-fat cheese options.

Chia Pudding

Chia pudding is a unique and nutritious snack made by soaking chia seeds in milk or a milk alternative. Chia seeds are high in protein, with about 4 grams per ounce, and they also provide fiber, omega-3 fatty acids, and various micronutrients.

This snack is particularly beneficial for those looking to improve their digestive health. However, because chia seeds expand when hydrated, it’s important to consume them with plenty of liquid to avoid any potential digestive discomfort.

Roasted Chickpeas

Roasted chickpeas are a crunchy, savoury snack that offers about 6 grams of protein per half-cup serving. They are also a good source of fiber and iron. You can flavour them with various spices to suit your taste preferences.

This snack is ideal for those seeking a plant-based protein option. To avoid added sodium, it’s best to roast them at home rather than purchasing pre-packaged versions.

Pumpkin Seeds

Pumpkin seeds, or pepitas, are a nutrient-dense snack providing around 7 grams of protein per ounce. They are also rich in magnesium, zinc, and healthy fats, making them a great addition to your diet.

Pumpkin seeds can be eaten on their own or added to salads and yogurt for an extra protein boost. People with seed allergies should consider other nut or legume-based snacks instead.

Cottage Cheese and Peach

Combining cottage cheese with sliced peach or another fruit provides a delicious balance of protein and natural sugars. Cottage cheese contains about 14 grams of protein per half-cup, while the fruit adds vitamins, antioxidants, and a refreshing sweetness.

This snack is perfect for a post-workout recovery meal or a light, nutritious snack during the day.

Lentil Soup

Lentil soup is a hearty and nutritious snack or light meal, with lentils providing about 18 grams of protein per cup. Lentils are also high in fiber, iron, and folate, making this soup a nutrient-rich choice.

For added flavour and nutrition, you can include vegetables like carrots, celery, and tomatoes. This is a great plant-based protein option, especially for vegetarians and vegans.

Turkey Roll-Ups

Turkey roll-ups are a simple and protein-rich snack, with about 6 grams of protein per slice of turkey breast. You can enhance the nutritional value by adding slices of avocado or cheese, and wrapping them in a whole-grain tortilla or lettuce leaves.

This snack is both low in carbohydrates and high in protein, making it ideal for those following a low-carb diet.


High protein snacks are an essential part of a balanced diet for anyone focused on health and fitness. They not only support muscle recovery and growth but also help maintain energy levels and prevent unnecessary snacking.

By choosing a variety of high protein snacks, you can ensure you’re getting a variety of nutrients that support your fitness journey. Remember to be mindful of any dietary restrictions or health considerations, and enjoy the wide range of delicious and nutritious high protein options available.

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