Why Trust Verywell Fit
As a Registered Dietitian, Sydney Greene takes snack recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
Almonds And Almond Butter
Roasted, salted almonds can be a little addicting. The good news is that about cup gets you 10 grams of protein. If youre eating almond butter, youll need 3 tablespoons to get you there.
Either way, youll get about 4 grams of net carbs along with your protein. Like peanuts, these nuts pack a lot of fat, too. Bottom line: this is not a low-calorie snack selection.
Almonds are pricier than peanuts about three times the cost. But theyre just as convenient and taste great.
High Protein Meat Roll
This is another best from high protein snack recipes. These meat roll-ups are good healthy high protein snacks and appetizers too! To prepare this recipe you need ham, cream cheese, avocado slices, bell peppers, cucumber, dijon mustard, and chives.This recipe made with simple ingredients that ready within 20 minutes. Low in carb and high in protein these snacks are a great way to enjoy your snacks in the evening!
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Cottage Cheese With Berries
A good fit for:Pros:Cons:
Tangy cottage cheese is made by adding bacteria to milk, which causes casein to curdle or form curds. The curds then separate from the whey, resulting in the familiar lumpy texture of this popular dairy food.
Like Greek yogurt, cottage cheese comes in nonfat , low-fat , and regular or full-fat versions. Since all types of cottage cheese have high protein percentages and low energy densities, theyre all excellent healthy weight loss options.
While cottage cheese is good on its own, we also like it paired with berries for a bit of sweetness and fiber.
Cottage cheese with berries
What Are Some High Protein Foods
Meat, fish, and seafood are all really high in protein:
- One fillet steak contains 36g
- One skinless chicken breast contains 35g
- One can of tuna contains 25g
- One salmon fillet contains 24g
Protein is also found in eggs and dairy products:
- 50g of reduced fat cheddar cheese contains 14g
- One large egg contains 7g
- 200ml of semi-skimmed milk contains 7g
- 100g of plain low-fat yoghurt contains 5g
If you dont eat animal products, pulses are a great source of protein:
- Half a can of kidney beans contains 12g
- Half a can of reduced sugar and salt baked beans contains 10g
- 100g of lentils contains 7g
- 80g of garden peas contains 4g
Other sources of protein include nuts and seeds, meat substitutes like Quorn, cereals like wheat and oats, and soya products like tofu. Read more about high protein foods here.
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High Protein Chicken Salad Bites
Want to eat snacks with chicken? These high protein chicken salad bites are best for lunch or snacks to full you. Adding veggies, chicken breasts create nice flavor snacks that keep you full for a long time.These chicken salad bites are best for on the go and work at lunch. Also, you can add celery, cream cheese, sour cream, green onion, and red hot sauce to get a nice healthy delicious flavor. These high protein chicken salad bites make a perfect lunch or dinner and grab and go healthy snacks too!Get the recipe here.
Low Fat High Protein Snacks
If you’re looking for a way to feel full without the extra fat, try high protein, low fat snacks that will keep you feeling satisfied throughout the day. Here are some examples of a few delicious snacks that you can eat without all of the excess, unhealthy fat but plenty of healthy protein:
- Dried or roasted chickpeas or edamame are both a delicious, healthy snack with a flavorful crunch. Unlike certain types of nuts that are high in fat, these two high-protein options will give you that satisfying crunch you’ve been craving with the unhealthy stuff.
- Enjoy a cup of plain Greek yogurt as a healthy high protein, low fat snack. Top the yogurt with some fresh fruit to get an extra dose of vitamins in your daily diet.
- Tuna fish is an extremely healthy snack that has tons of protein without the extra fat .
- Try some low fat protein bars for a great snack in between meals. These protein products are packed with delicious flavors and can be an excellent way to get more protein into your diet without eating meat or poultry.
- Look for delicious high protein, low fat snacks from brands like Quest Nutrition, Met-RX, and more from CVS Pharmacy.
High Protein Snacks And Recipes That Aren’t Peanut Butter
The tricky part is finding snack options worth your time and dollars. Nearly everything on the market today claims to be “high protein”, but is it really? And can those chocolate-covered peanut butter balls really help you with your health and fitness goals?
Learn how to find the highest quality snacks that fit your diet and fitness goals without all the B.S.
We’ve gathered some of our favorite easy snacks that won’t just spike your blood sugar and leave you wanting more like many grab-and-go options out there. These snacks will keep you feeling satisfied between meals.
High Protein Snack Ideas
20 Ideas for High Protein Snacks + Protein Packed Guacamole See Recipe
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That 3:00pm Wave of Tired hits all of us everyday. Dont worry, it isnt just you. It almost seems like you run out of gas, like an old car that has been running all day long. The worst part of hitting a wall at that time of day is that you cant just stop and take a nap!
Instead, you have to gear up for the kids busy afternoon schedules, homework and making dinner. Some days, it is the absolute worst! There are a few ways to combat the 3pm Sleepies and one way is to fuel up on protein. Even just a little snack can give you that needed kick in the pants to slay the rest of the day!
Here are some great high protein snack ideas that are not only delicious, but also just what your body and mind needs, tired or not.
1- Cut Veggies and Hummus
This classic snack should never be overlooked. Just a few tablespoons of hummus has loads of protein and flavor. Pick your favorite veggies and get to dipped and scooping.
2 Chocolate Milk
Yes, chocolate milk. Milk is a great source of protein and chocolate gives it that chocolatey flavor.
3- Apples and Peanut Butter
Image credit: Melissa
Slice up an apple and grab a scoop of peanut butter and go to town. A little sprinkle of cinnamon wouldnt hurt either.
4- Hard Boiled Egg and Sriracha
Image credit: Andrea Nguyen
7- String Cheese
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Peanut Butter Frozen Yogurt
One of the best treats in life is a cold sweet scoop of ice cream.
The fact is, even if youre looking for a high protein low carb snack, you can still enjoy something that tastes as delicious as ice cream but has a fraction of the calories.
This recipe for peanut butter frozen yogurt is super healthy and has just five ingredients.
We love that this recipe is customizable. You can make it with cashew butter, almond butter, and sunflower butter.
To make this frozen treat sweet, you can use a natural sweetener like maple syrup or coconut sugar, or you can use erythritol if you want a sugar-free snack.
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How Much Protein Should You Eat Daily
The amount of protein the human body requires daily varies depending on age, activity level and overall health status.
For example, a 40-year-old active male that weighs about 180 pounds should eat about 56 grams of high protein foods a day. The same male should aim to get closer to 63 grams if hes over 40 years old.
On the other hand, a high protein diet for women might be as low as 46 grams a day if she is less physically active or around 50 grams if she is pregnant. To find out how much protein you need per day, ask your doctor.
This type of diet is ideal for women. It is especially beneficial when trying to lose weight because it promotes increased muscle mass and prevents muscle wasting . However, if you want to lose body fat and build lean mass youll need to keep your carb intake high while keeping protein below 20 percent of your total calories.
Scout Wild Albacore Tuna
Tuna is an excellent source of protein and these single-serve cans make it easy to store and travel with . They feature hand-cut tuna fillets that are cooked and packaged to preserve omega-3 oils with nothing else added. The best part? In addition to protein, each 3-oz serving provides roughly 705 mg of healthy EPA and DHA Omega-3 fatty acids.
Protein per serving : 21 g protein
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Good Culture Organic Whole Milk Cottage Cheese
Protein per serving: 19 grams
To mix things up, opt for this oft-overlooked grab-and-go dairy item in lieu of your daily yogurt. With a low sugar count, it packs an impressive 19 grams of protein into its diminutive 5.3-ounce container. “The fact that includes live and active probiotics makes it a good alternative to anyone that does like yogurt but still wants to have a high protein snack that can help with gut heath,” says dietitian Emily Tills, MS, RDN, CDN, founder of Nourished With Emily.
Find the taste a bit bland? Mix in a few small pieces of pineapple or melon. Both fruits make for a delicious pairing.
Nut Butter Squeeze Packs
Nut Butter Squeeze Packs
One way to get your daily dose of protein is by eating high-quality protein sources. Foods like eggs, chicken, and beef are excellent sources of protein that can be cooked or eaten raw.
However, for those who struggle to find time in their busy schedules to cook food or do not want animal products, there are other options. Looking for a quick snack fix? These squeezable nut butter can go with you anywhere, and they have 7g of protein per serving!
There are many nut butter squeeze packs available at grocery stores everywhere these days.
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Purely Elizabeth Blueberry Walnut Collagen Protein Oats
Protein per serving: 11 grams
Oatmeal cups make healthy protein-rich snacking easy and satisfyingâwithout adding globs of sugar like some other brands. Keep a container or two in your desk drawer. When you’re eyeing your go-to vending machine indulgence, nip that unhealthy urge in the bud by simply adding water to one of these before zapping it in the break-room microwave. Your waistline will thank you.
Black Beans With Salsa
A good fit for:Pros:Cons:
Beans and legumes provide protein and fiber that can help you feel full.13 If your eating plan allows more carbs, try black beans and salsa for a high-fiber, plant-based snack with a bit of heat.
Its a snap to prepare: Simply take ¾ cup of canned black beans and mix with 2 tablespoons of your favorite salsa.
Black beans with salsaA good fit for:Pros:Cons:
Salmon is rich in protein and several vitamins and minerals. Like sardines and other oily fish, salmon is an excellent source of omega-3 fats, which some studies have credited with potential health benefits.14
Smoked salmon is cured in salt for several days, smoked at a low temperature, packaged, and sold ready to eat. It needs to be refrigerated, so choose canned salmon instead if you want a shelf-stable snack with the same nutritional profile.
Smoked salmonA good fit for:Pros:Cons:
Edamame is another name for green soybeans. Unlike most plant proteins, soy is considered to be a complete protein source because it provides all nine essential amino acids in the amounts your body needs.15
During dry roasting, edamame loses a lot of its water. The result is a crunchy snack thats more concentrated in protein than steamed edamame.
Dry-roasted edamame is usually seasoned with sea salt. If you prefer it spicy, go for a wasabi-flavored version.
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A Nutritionist Shares: The 12 Best High Protein Snacks
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In the course of my work with nutrition clients, I talk about snacks a lot. The vast majority of people I see are either struggling with snacking behavior or dont know what makes for a good snack. Usually, it comes down to portion controla snack should bridge the gap between meals but not fill you up so much that youre not hungry for your next meal.
Another recommendation I often make is to go for a high-protein snack since protein keeps us satisfied for longer and fuels our daily activities in a healthy way. The great news is, its not hard to find tasty, healthy high-protein snack options!
Why Is High Protein Good For Weight Loss
Losing weight can be difficult. If high protein foods promote weight loss, then its no wonder that high protein diets are popular among people who are trying to lose weight.
When high protein foods are high in fat- like beef or pork for example- this high calorie food often leads to more body fat gain than other high calorie food because this type of meat is high in saturated fats which can lead to heart disease and obesity .
High protein rich foods like eggs, fish, lean meats like chicken or turkey, dairy products , legumes , nuts and soy milk are all high in protein but low in saturated fats.
This makes them beneficial for promoting weight loss and improving overall health. So, if you are looking to lose weight, make sure to include protein sources in your diet.
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High Protein Snack Recipes
Snack healthy with these high protein snack ideas! Im sharing tons of recipes, each with at least 5g of protein per serving and some of my favorite store-bought snacks that are high in protein as well.
Snacks tends to get a bad rap, mostly because a lot of snack foods arent super healthy.
But snacking can actually be a great way to keep hunger at bay and help with weight loss . Its all about choosing the right snacks ones that are satisfying and filling.
The key = make sure your snacks are high in protein!
Ive found that high protein snacks are the best option when it comes to snacking because they keep me feeling full not running back to the cabinet for more like some snacks tend to do. Im looking at you chips and crackers.
For this reason Im always on the hunt for protein-rich snacks and wanted to create this resource as an easy guide.
How We Chose The Best Store
Not just any snack landed on our list. We consulted registered dietitians to come up with some nutritional guidelines to follow when making our picks.
How much protein should you aim for? “I try to make sure the protein serving is 8 to 15 grams. If it’s over 20 grams, you won’t absorb all of it,” says dietitian Jessi Holden, MS, RDN, CSOWM. While you should aim to get at least 8 grams of protein in your high-protein snacks, we’ve also included some snacks with at least 6 grams of protein in case you want to mix and match.
Besides protein, what other nutrients should you look for? “I try to aim for a snack with less than 15 grams of sugar, and maybe some fiber, and healthy fats depending on the food,” says dietitian Kasey Hutchinson, RDN, owner of Vibrant Nutrition, RD.
What about ingredients? “It is important to read the nutritional label. Avoid snacks high in saturated fats. Be mindful of snacks that are high in sodium and preservatives,” says Lee Cotton, RDN, LDN.
With these tips in mind, we put together a list of the 25 best store-bought high protein snacks that follow these guidelines. Many of them are approved by dietitians themselves.
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