What are the healthiest high protein snacks?

October 6, 2025 •

3 min read

According to the U.S. Department of Agriculture, many Americans could benefit from diversifying their protein intake to include more plant-based options alongside lean meats and fish. Knowing what are the healthiest high protein snacks can help you curb cravings, sustain energy, and manage your weight more effectively.

Quick Summary

The healthiest high protein snacks include nutrient-dense options like Greek yogurt, hard-boiled eggs, nuts, and legumes. These foods promote satiety, support muscle health, and stabilize blood sugar levels for lasting energy. Incorporating them can curb appetite and aid in weight management.

Key Points

Sustained Energy: High protein snacks prevent blood sugar spikes and crashes, providing a steady release of energy to power you through the day.
Promotes Fullness: Protein is the most satiating macronutrient, helping to curb appetite and reduce overall calorie intake, which aids in weight management.
Supports Muscle Health: Adequate protein intake is crucial for muscle repair, growth, and maintenance, especially for active individuals.
Rich Variety of Options: From dairy and lean meats to legumes and seeds, a wide range of healthy, high-protein snacks exist to fit any dietary preference.
Choose Whole Foods: Prioritize minimally processed whole food sources like eggs, nuts, and Greek yogurt over sugary protein bars for the best nutritional benefits.
Convenient and Portable: Many healthy high protein snacks, such as hard-boiled eggs and jerky, are easy to prepare and take on the go.
Boosts Metabolism: Your body uses more energy to digest protein, giving your metabolism a slight boost throughout the day.

Why Choose High Protein Snacks?

Choosing the right snacks is crucial for maintaining energy and health between meals. Unlike many processed snacks that cause blood sugar spikes and crashes, high-protein options provide a slow, steady release of energy. This stability helps to curb cravings and prevent overeating by promoting a powerful sense of fullness. Protein is also essential for muscle repair and growth, making it a key nutrient for active individuals and those managing their weight.

Healthiest Animal-Based Protein Snacks

Greek Yogurt: This dairy powerhouse is a top choice, with a 5.3-ounce serving of plain, nonfat Greek yogurt providing around 16 grams of protein. It's also rich in calcium and beneficial probiotics. For a balanced treat, top it with berries and a sprinkle of nuts.
Hard-Boiled Eggs: A classic for a reason, one large hard-boiled egg offers about 6 grams of high-quality protein and essential nutrients like choline for brain health. They are perfectly portable and easy to prep in advance.
Cottage Cheese: This versatile cheese is known for its high protein content, primarily slow-digesting casein, which can help you feel full for longer. A half-cup of low-fat cottage cheese can deliver around 14 grams of protein. Pair it with fruit for a balanced snack.
Turkey or Beef Jerky: For a savory, on-the-go option, choose jerky made from lean meats. A 1-ounce serving of beef jerky can offer around 9 grams of protein. Opt for lower-sodium versions with minimal additives.
Canned Fish: Canned tuna or salmon are excellent, convenient sources of protein and heart-healthy omega-3 fatty acids. A 3-ounce serving of tuna in water packs about 20 grams of protein.

Healthiest Plant-Based Protein Snacks

Edamame: These immature soybeans are a complete plant-based protein source, providing all essential amino acids. A one-cup serving of cooked edamame contains about 18.5 grams of protein, along with fiber and folate.
Roasted Chickpeas: Tossed with spices and roasted until crispy, chickpeas are a crunchy, satisfying snack. A half-cup serving offers roughly 7 grams of protein and 6 grams of fiber.
Nuts and Seeds: Almonds, pistachios, pumpkin seeds, and chia seeds are all excellent choices. For example, an ounce of almonds provides 6 grams of protein, healthy fats, and vitamin E. Chia pudding is a popular snack made by soaking chia seeds in milk, creating a nutrient-dense, high-protein treat.
Nut Butters: Pair natural peanut or almond butter with celery sticks or apple slices for a classic, filling snack. Two tablespoons of peanut butter can provide 7 grams of protein.
Hummus with Veggies: Hummus, a dip made from chickpeas and tahini, is rich in plant-based protein, fiber, and healthy fats. A quarter-cup serving with carrots or bell peppers is a great choice.

High Protein Snack Comparison


Snack Item	Protein (Approx.)	Serving Size	Added Benefit
Greek Yogurt (Nonfat, Plain)	16g	5.3 oz container	Probiotics, Calcium
Hard-Boiled Egg	6g	1 large egg	Choline, Vitamins
Roasted Chickpeas	7g	1/2 cup	Fiber, Iron
Turkey Jerky	9g	1 oz	Convenient, Lean
Almonds	6g	1 oz (handful)	Vitamin E, Healthy Fats
Edamame	18.5g	1 cup, cooked	Complete Protein, Fiber
Cottage Cheese	14g	1/2 cup (low-fat)	Casein Protein, Calcium

Conclusion: Fuel Your Body Wisely

Selecting the healthiest high protein snacks is a smart strategy for anyone looking to improve their diet, manage weight, or boost energy levels. By focusing on whole, minimally processed foods, you can easily incorporate delicious and satisfying protein sources into your day. Whether you prefer animal-based options like Greek yogurt and eggs or plant-based alternatives such as edamame and nuts, these snacks are designed to keep you full, energized, and on track with your health goals. Remember to listen to your body and choose snacks that align with your individual dietary needs and preferences.

Important Considerations

While packaged protein bars and shakes offer convenience, always check the nutrition label for excessive sugar and artificial ingredients. Whole-food sources are generally the best option, providing a broader spectrum of essential nutrients. Consider pairing protein with a source of fiber or healthy fats to maximize satiety and nutritional benefits.

Resource for Further Reading

For additional insights into dietary protein and its importance for human health, a detailed review is available from a scientific journal. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265.

Frequently Asked Questions

For weight loss, the best high protein snacks are those that promote satiety without adding excessive calories. Excellent options include plain Greek yogurt, cottage cheese with fruit, hard-boiled eggs, and roasted chickpeas, which are filling and nutrient-dense.

Edamame is an excellent complete plant-based protein snack. It contains all nine essential amino acids needed by the body. Cooked edamame provides a significant protein boost and is also rich in fiber.

According to some research, a snack with at least 24 grams of protein can provide the greatest feeling of fullness and stave off hunger for longer. Snacks with 10-15 grams are also very effective, but the total amount depends on individual goals and overall daily intake.

No, not all protein bars are created equal. Many store-bought versions contain high amounts of added sugar, artificial sweeteners, and processed ingredients. It's important to read the nutrition label and choose bars with minimal additives or make your own homemade versions.

For a portable, shelf-stable high protein snack, consider beef or turkey jerky, almonds or other nuts, pumpkin seeds, and roasted chickpeas. Single-serving packs of nut butter can also be a convenient option.

Yes, high protein snacks are very beneficial for muscle gain, especially when consumed after a workout. They supply the body with amino acids needed to repair and build muscle tissue. Examples include Greek yogurt, eggs, and protein shakes.

To create a healthy, high protein snack mix, combine unsalted nuts (like almonds or pistachios), seeds (such as pumpkin or sunflower), and dried fruit. This allows you to control the ingredients and avoid excessive sugar and sodium found in many commercial varieties.