What is a healthy snack with a lot of protein?

January 5, 2026 •

3 min read

Protein-rich foods can improve blood sugar levels and other factors related to diabetes risk, according to a review in the European Journal of Nutrition. Including these foods in your diet can provide lasting energy and help control hunger.

Quick Summary

This guide details various protein-rich snack options, including dairy, plant-based, and animal-based choices. It explains how these snacks support energy levels, weight management, and muscle health.

Key Points

Diverse Options: Healthy protein snacks include dairy products (Greek yogurt, cottage cheese), plant-based sources (edamame, nuts, hummus), and animal-based options (eggs, jerky, canned fish).
Satiety and Weight Management: Protein-rich snacks promote fullness, helping to curb cravings and support weight management.
Muscle Repair: Protein consumption, especially after workouts, is crucial for muscle recovery and growth.
Easy Preparation: Many high-protein snacks, such as hard-boiled eggs or nuts, require minimal preparation and are highly portable for on-the-go fueling.
Balanced Snacking: Pair high-protein foods with fiber-rich options like fruits or vegetables for sustained energy.
Convenience: Options like low-sodium jerky and single-serving nut packs are excellent for on-the-go snacking, as they do not require refrigeration.
Nutrient-Dense Choices: Focus on whole food options to obtain a greater variety of vitamins and minerals, not just protein.
Beware of Additives: When choosing processed protein snacks, always check labels for excessive sodium and added sugars.

The Importance of Protein in Healthy Snacking

Protein is crucial for building tissues, producing enzymes and hormones, and providing energy. Snacks with protein help you feel fuller for longer, which can be useful for weight management and reduce cravings for less healthy options. Protein is also important for muscle repair and growth after exercise. Choosing protein-rich snacks can help avoid the energy crashes that can come with high-sugar alternatives.

Great Dairy-Based Protein Snacks

Dairy products are excellent sources of high-quality protein and offer versatile snack options.

Greek Yogurt: Known for its thick texture and high protein content, a 7-ounce serving can contain about 20 grams. It is delicious on its own or with fruit, nuts, or seeds.
Cottage Cheese: This snack contains casein protein, which digests slowly for lasting fullness. A half-cup serving offers approximately 12 grams of protein. Try it with fruit or vegetables.
String Cheese: A simple and convenient option, a single stick provides about 7 grams of protein and calcium. Eat it with almonds or an apple.

Nutrient-Dense Plant-Based Protein Snacks

Plant-based diets have many protein-rich options.

Edamame: These young soybeans are a complete protein source. One cup (cooked) provides 18.5 grams of protein, as well as fiber and antioxidants. Serve them steamed and lightly salted.
Roasted Chickpeas: A crunchy, savory alternative to chips. About two-thirds cup provides 15 grams of protein and fiber. Roasting with spices adds flavor.
Hummus with Veggies: Hummus, made from chickpeas, is high in protein and fiber. Two tablespoons contain about 2.5 grams of protein. Pairing it with vegetable sticks makes a low-calorie, high-fiber snack.
Nuts and Seeds: Almonds, peanuts, and pumpkin seeds are good sources of protein and healthy fats. An ounce of almonds provides 6 grams of protein, and pumpkin seeds have 8 grams per ounce. Nuts are calorie-dense, so it is important to control portions. Consider combining with dried fruit for trail mix.

Convenient Animal-Based Protein Snacks

Lean meats and eggs are great sources of high-quality protein for quick snacks.

Hard-Boiled Eggs: Each large egg provides about 6 grams of high-quality protein, which makes them a perfect and portable snack. Prepare a batch in advance for convenience.
Jerky: Beef or turkey jerky is a convenient protein source with 10–11 grams per ounce, and it doesn't need refrigeration. Look for lower-sodium and low-sugar options.
Canned Tuna or Salmon: A 3-ounce serving of tuna has over 20 grams of protein, and salmon has about 18 grams. Mix with Greek yogurt and serve on crackers or cucumber slices.

Comparison of High-Protein Snack Options


Snack Option	Protein Content (Approx.)	Preparation Difficulty	Portability	Key Benefits
Greek Yogurt	16-20g per cup	Low	Medium (needs container)	Probiotics, calcium, versatile
Hard-Boiled Eggs	6g per large egg	Low	High	Portable, versatile, nutrient-dense
Roasted Chickpeas	7-15g per 1/2 cup	Low-Medium (homemade)	High	Fiber-rich, crunchy texture
Cottage Cheese	12-24g per cup	Low	Medium (needs container)	Slow-digesting casein protein
Nuts	6-8g per oz	Low	High	Healthy fats, vitamins, antioxidants
Canned Fish	18-22g per 3 oz	Low	High (packets)	Omega-3 fatty acids, convenient

Conclusion

Choosing healthy, high-protein snacks is effective for weight management, maintaining consistent energy levels, and supporting muscle health. There are many options available for different dietary needs, including dairy, plant-based, and animal-based choices. Combining protein sources with fiber-rich foods like fruits and vegetables creates balanced snacks that provide sustained energy. Including these snacks regularly can help to control cravings and support a healthy lifestyle. For personalized advice, consult a registered dietitian or explore resources like the Better Health Channel.

Helpful Homemade Recipes

Quick & Easy Protein Whips

Ingredients: 1 scoop vanilla protein powder, 1 cup plain Greek yogurt, 1 scoop powdered peanut butter (PB2), 1 tbsp pure maple syrup.
Instructions: Combine yogurt, maple syrup, protein powder, and PB2; whisk until smooth.

Cottage Cheese and Fruit Jar

Ingredients: 1/2 cup low-fat cottage cheese, 1/2 cup mixed berries, 2 tbsp muesli.
Instructions: Layer ingredients in a jar for a simple grab-and-go snack.

Salmon & Cracker Plate

Ingredients: 1 can (3 oz) canned salmon, 1 serving almond flour crackers, dill, lemon juice.
Instructions: Flake salmon, mix with dill and lemon, serve with crackers.

Frequently Asked Questions

Protein digests more slowly than simple sugars, which prevents rapid blood sugar spikes and crashes. This provides a more consistent release of energy.

Yes, protein snacks can aid in weight loss by increasing feelings of fullness and reducing appetite. This can lead to lower overall calorie intake and may help preserve lean muscle mass.

Good plant-based options include edamame, roasted chickpeas, hummus with vegetables, and nuts. A cup of edamame, for example, provides 18.5 grams of complete protein.

You can easily boost protein by adding Greek yogurt, cottage cheese, nuts, seeds, or powdered peanut butter to your snacks. Single-serving packets of canned tuna or beef jerky are also great no-cook choices.

A healthy protein snack should ideally contain at least 5 grams of protein to be satiating. For building muscle, snacks with 15–20 grams or more can be beneficial, especially after a workout.

Beef jerky is a convenient source of protein, offering about 10 grams per ounce. However, it can be high in sodium, so it's important to choose lower-sodium varieties and consume it in moderation.

A quick and easy way to get a lot of protein is with a protein shake made with whey protein powder, a cup of plain Greek yogurt with nuts, or a serving of canned fish like tuna or salmon.

Nuts are a good source of protein, healthy fats, and fiber. For example, an ounce of almonds contains 6 grams of protein. They are also calorie-dense, so it's best to eat them in portion-controlled amounts.