What's an Easy High-Protein Snack?

November 14, 2025 •

3 min read

According to a study published in the American Journal of Clinical Nutrition, people who consume higher-protein meals feel fuller for longer, which can help control appetite. So, what's an easy high-protein snack to help you stay satisfied between meals without a lot of effort?

Quick Summary

This article explores several convenient and simple high-protein snack options, from dairy-based choices like Greek yogurt and cottage cheese to plant-based favorites like edamame and roasted chickpeas. It also highlights the nutritional benefits of each snack and provides comparisons to help you choose the best fit for your dietary goals.

Key Points

Greek Yogurt is a Versatile Staple: A nonfat plain Greek yogurt with some berries or nuts is a fast, protein-dense snack, often providing over 18g of protein per serving.
Hard-Boiled Eggs are the Ultimate Prep-Ahead Snack: For minimal effort and high reward, pre-boil a batch of eggs for a week's worth of quick, 6g-protein snacks.
Plant-Based Options Abound: Edamame and hummus are simple, savory choices that offer a great combination of protein and fiber for sustained energy.
Measure Portions for Maximum Benefit: High-protein snacks like nuts are calorie-dense, so measuring a single serving is crucial for managing intake effectively.
Combine Protein with Fiber for Satiety: Pairing protein-rich foods with fiber-filled options, like hummus with vegetables or cottage cheese with fruit, enhances fullness and satisfaction.
Convenience Matters for Consistency: Individually-wrapped items like string cheese and jerky sticks are perfect for busy days and prevent overeating by providing controlled portions.

Your Quick Guide to Simple Protein-Packed Snacks

Eating a high-protein snack is one of the most effective ways to manage hunger, sustain energy levels, and support muscle maintenance. However, complicated recipes can be a barrier for many. The good news is that many of the best options require minimal to no preparation. Whether you're looking for a quick bite after a workout or a satisfying treat to get you through the afternoon slump, this guide offers practical, easy-to-prepare solutions that are both delicious and nutritious.

Dairy-Based Protein Snacks

Dairy products are renowned for their high-quality protein and convenience. Many options come ready to eat or require just a moment of assembly.

Greek Yogurt: Plain, nonfat Greek yogurt is a powerhouse of protein. A single container can offer over 20 grams, depending on the brand. For a satisfying snack, simply top it with a handful of berries or a sprinkle of chopped nuts. It's a quick and customizable option that's rich in calcium and probiotics.
Cottage Cheese: This classic snack is experiencing a resurgence in popularity, and for good reason. A half-cup serving of low-fat cottage cheese provides approximately 14 grams of protein and less than 100 calories. Enjoy it on its own, or elevate the flavor by adding a dash of black pepper for a savory twist or some pineapple for a sweet one.
String Cheese: Not just for kids, individually-wrapped string cheese is the ultimate grab-and-go option. A single stick of part-skim mozzarella provides about 7 grams of protein and around 80 calories. It's portion-controlled and keeps hunger at bay with no prep required.

Plant-Based Protein Snacks

For those following a plant-based diet or simply looking for variety, many legume and nut-based snacks are fantastic sources of protein.

Edamame: These steamed, unripened soybeans are a great source of both protein and fiber. A half-cup of shelled edamame contains roughly 8 grams of protein and is perfect for a quick snack. A light sprinkle of sea salt adds a simple but delicious flavor.
Roasted Chickpeas: Crunchy and satisfying, roasted chickpeas offer a great alternative to potato chips. You can make them at home by roasting a drained can of chickpeas with your favorite spices, or you can find pre-packaged versions. A third of a cup offers about 5 grams of protein.
Hummus with Veggies: Pairing hummus, a dip made from chickpeas, with fresh vegetables like carrots, bell peppers, or cucumber slices is a refreshing and filling option. Two tablespoons of hummus provide about 2.5 grams of protein and 2 grams of fiber.

Protein Snacks from Meat and Eggs

Meat and eggs are traditional, reliable sources of complete protein and can be prepared in advance for maximum convenience.

Hard-Boiled Eggs: Boiled in advance and stored in the fridge, hard-boiled eggs are a perfect quick snack. Each large egg provides about 6 grams of high-quality protein. A pinch of salt and pepper is all you need for a simple, satisfying bite.
Turkey Roll-Ups: For a quick, low-carb snack, roll slices of deli turkey breast with a slice of cheese or smear of hummus. A couple of ounces of deli turkey can provide a significant protein boost, around 12 grams.
Tuna Salad with Crackers: While tuna salad is often considered a meal, a smaller portion on whole-grain crackers makes for an excellent snack. A single serving can provide a substantial amount of protein, with a can of light tuna packed in water offering around 22 grams of protein.

Comparing Easy High-Protein Snacks


Snack Option	Preparation Time	Approx. Protein (per serving)	Nutritional Profile	Portability
Greek Yogurt with Berries	< 2 minutes	18+g	Probiotics, Calcium, Antioxidants	Good (if in a sealed container)
Hard-Boiled Eggs	10-15 minutes (cook time), 1 minute (prep)	6g	Vitamin D, Choline, B Vitamins	Excellent
Cottage Cheese	< 1 minute	14g	Calcium, Low Calorie	Good (if in a sealed container)
Hummus and Veggies	5 minutes	2.5g	Fiber, Healthy Fats	Good (if in a sealed container)
Beef Jerky	0 minutes	7g+	Iron, Vitamin B12	Excellent
Roasted Chickpeas	20-30 minutes (cook time), 0-1 minute (prep)	5g	Fiber, Low-Calorie	Excellent

Conclusion

Finding an easy high-protein snack doesn't have to be a chore. The options listed, from Greek yogurt to hard-boiled eggs and edamame, are all simple to prepare and packed with the nutrients you need to stay full and energized. By incorporating these snacks into your daily routine, you can support your health and fitness goals without sacrificing taste or convenience. For more great ideas on how to incorporate more protein into your diet, visit a reliable resource like Healthline for additional insights.

Frequently Asked Questions

There is no official guideline, but aiming for a snack with 6 to 15 grams of protein is a good starting point to promote satiety.

Yes, protein promotes feelings of fullness, which can help reduce overall calorie intake and assist with weight management.

Not always. It is best to check the labels on pre-packaged snacks like protein bars or shakes, as some can be high in added sugars.

Excellent vegetarian options include Greek yogurt, cottage cheese, edamame, hummus with veggies, and a handful of nuts or seeds.

Pair your protein source with fiber and healthy fats. For example, add nuts or seeds to Greek yogurt, or dip celery in peanut butter.

Beef jerky can be a good option, as it is high in protein and convenient. However, it is important to choose lean varieties and be mindful of high sodium content in some products.

Eating a protein snack either 30-60 minutes before or within an hour after a workout can be beneficial. It helps provide energy and supports muscle repair and recovery.