What are some simple high protein snacks?

October 12, 2025 •

4 min read

According to a 2025 study from Healthline, increasing protein intake can help control appetite and support weight management. This makes knowing what are some simple high protein snacks an essential part of a healthy diet. These easy-to-prepare options provide sustained energy and help keep you full between meals.

Quick Summary

This guide provides a comprehensive list of quick and easy high-protein snack ideas, including dairy, plant-based, and meat options, detailing their benefits and preparation for better health.

Key Points

Greek Yogurt: A high-protein, versatile snack that can be topped with nuts, seeds, or fruit for added nutrients.
Hard-Boiled Eggs: An inexpensive and portable protein source that can be prepared in advance for convenience.
Cottage Cheese: A creamy dairy option that is high in protein and can be enjoyed with both sweet and savory additions.
Hummus and Veggies: A plant-based, fiber-rich snack that provides a satisfying and healthy crunch.
Jerky: A convenient, on-the-go snack, but it's best to choose lower-sodium and lower-sugar options.
Trail Mix: Customizable snack combining nuts and seeds for a boost of protein, healthy fats, and fiber.
Edamame: An easy-to-prepare plant-based protein source that is also rich in fiber.

Quick and Easy Dairy-Based Protein Snacks

When it comes to simple, high-protein snacks, dairy products are a fantastic go-to. They are not only packed with protein but also rich in calcium and other essential nutrients.

Greek Yogurt

Greek yogurt is a powerhouse of protein and one of the most versatile snacks available. Unlike regular yogurt, it goes through a straining process that removes liquid whey, lactose, and sugar, leaving a thicker, more protein-dense product. A single serving can contain around 15-20 grams of protein, making it incredibly filling.

To make it a complete snack:

Top with a handful of nuts or seeds like almonds, walnuts, or pumpkin seeds for added protein and healthy fats.
Mix in fresh berries or a drizzle of honey for natural sweetness.
Add a scoop of your favorite protein powder for an extra boost.

Cottage Cheese with Fruit

Cottage cheese has made a major comeback in the health world for good reason. A half-cup serving can provide approximately 13-15 grams of protein. It's a great option for those looking for a creamy, savory, or sweet snack.

Serving suggestions:

Pair with pineapple chunks or melon for a sweet and refreshing taste.
Mix with sliced tomatoes, black pepper, and a sprinkle of chives for a savory treat.
Top with granola and berries for a satisfying parfait-style snack.

String Cheese or Cubes

For a truly grab-and-go option, pre-packaged cheese is a winner. String cheese, cheese sticks, or cubes offer around 6-8 grams of protein per serving and require zero preparation. They are excellent for packing in lunchboxes or keeping on hand for a quick bite.

Effortless Plant-Based Protein Snacks

For those following a plant-based diet or simply looking to diversify their protein sources, there are numerous delicious and easy options available.

Hummus with Veggies

Hummus, a dip made from chickpeas, is a rich source of plant-based protein and fiber. Pairing it with crunchy vegetables creates a low-calorie, nutrient-dense snack that is both filling and flavorful.

Best dipping companions:

Carrot sticks
Cucumber slices
Bell pepper strips
Celery sticks
Whole-wheat pita bread or crackers

Roasted Edamame

Edamame, or young soybeans, is a fantastic, protein-rich snack that can be enjoyed hot or cold. A half-cup of shelled edamame contains about 8-9 grams of protein and is also a good source of fiber. For a satisfying crunch, you can roast them with a little olive oil and sea salt.

Nuts and Seeds Trail Mix

Creating your own trail mix is an excellent way to control ingredients and avoid excessive sugar found in many commercial varieties. Nuts like almonds, walnuts, and pistachios, along with seeds like pumpkin and sunflower, are packed with protein, healthy fats, and fiber.

Suggested mix-ins:

Almonds
Pumpkin seeds
Dried cranberries or raisins
Dark chocolate chips
Pistachios

Meat and Egg-Based Protein Snacks

These options are ideal for those who prefer savory snacks and want to maximize their protein intake in a simple way.

Hard-Boiled Eggs

A classic for a reason, hard-boiled eggs are incredibly convenient and provide about 6 grams of protein each. You can boil a batch at the beginning of the week and store them in the fridge for a quick and easy snack anytime.

Turkey or Chicken Roll-Ups

For a low-carb, high-protein snack, meat roll-ups are a great choice. Simply take a slice of deli turkey or chicken and roll it up with a slice of cheese, or spread a little cream cheese inside. This snack is perfect for curbing cravings and is extremely easy to assemble.

Beef or Turkey Jerky

Jerky is a shelf-stable, portable source of high-quality protein. When choosing jerky, look for low-sodium and low-sugar options to avoid unnecessary additives. A small portion can provide a significant protein boost, making it a great option for hikes or long days out.

Comparison Table: Simple High Protein Snacks


Snack Option	Protein per Serving (approx.)	Prep Time	Pros	Cons
Greek Yogurt	15-20g (per 1 cup)	<5 min	Versatile, great with sweet or savory toppings	Can be high in sugar if flavored options are chosen
Hard-Boiled Eggs	6g (per large egg)	~15 min (batch prep)	Portable, classic, very inexpensive	Requires advanced prep for best convenience
Cottage Cheese	13-15g (per 1/2 cup)	<5 min	Creamy, good source of calcium, works well sweet or savory	Some people dislike the texture
Hummus & Veggies	4-6g (per 1/4 cup)	<5 min	High in fiber, great plant-based option	Veggies require chopping, can be messy
Jerky	9-10g (per oz)	0 min	Highly portable, long shelf life	Can be high in sodium and additives; costly
Trail Mix	Varies widely	<5 min	Customizable, mix of textures	Easy to overeat due to calorie density

Conclusion

Incorporating simple, high-protein snacks into your daily routine is an effective strategy for managing hunger, sustaining energy, and supporting overall health. Whether you prefer the creamy texture of Greek yogurt and cottage cheese, the savory satisfaction of eggs and jerky, or the plant-based goodness of hummus and edamame, there's a quick and easy option for everyone. By keeping these simple snacks on hand, you can make smarter food choices and stay fueled throughout the day without unnecessary fuss. For more nutrition information, consult reputable sources like the Better Health Channel.

Frequently Asked Questions

Yes, high protein snacks are often recommended for weight loss because protein helps increase satiety, meaning you feel fuller for longer. This can help reduce overall calorie intake by preventing overeating at mealtimes and minimizing cravings.

High protein snacks can be beneficial at various times. Eating one between meals can help curb hunger, while a protein snack after a workout can aid in muscle recovery and repair. Many people also find them helpful in the afternoon to avoid the common energy crash.

Absolutely. Many simple high protein snacks are ideal for meal prep. Hard-boiling eggs, roasting edamame, mixing up a batch of trail mix, or portioning out cottage cheese can save you time and ensure you have healthy options readily available.

Most nuts, including almonds, walnuts, and pistachios, are excellent sources of protein, healthy fats, and fiber. However, protein content can vary. It's also important to be mindful of portion sizes as nuts are calorie-dense.

In addition to hummus, edamame, and nuts, vegetarian options include roasted chickpeas, Greek yogurt, cottage cheese, and homemade protein balls made with ingredients like oats, seeds, and nut butter.

There's no one-size-fits-all answer, as it depends on individual goals and total daily protein intake. However, a snack with 10-20 grams of protein is generally considered effective for promoting satiety and providing a substantial boost.

If you are not a fan of cottage cheese or Greek yogurt, you can try other simple high protein snacks like hard-boiled eggs, beef jerky, or a homemade trail mix. You can also mix unflavored whey or casein protein powder into a smoothie.