What Snack Has 20g of Protein? Your Guide to Delicious High-Protein Bites

October 27, 2025 •

3 min read

Protein is known to increase satiety and help build muscle, making it a crucial component of healthy snacking. So, what snack has 20g of protein that is both convenient and delicious? Finding the right high-protein bite can be the key to staying energized and full between meals.

Quick Summary

This guide outlines numerous snack ideas that provide around 20 grams of protein. It covers convenient store-bought options, simple DIY recipes, and the best whole-food protein sources to fuel your body, manage cravings, and support fitness goals effectively.

Key Points

Variety is Key: Many different foods, including animal and plant-based options, can provide 20g of protein per serving.
Convenient Options: Store-bought protein bars, shakes, Greek yogurt, and canned tuna are quick ways to get 20g of protein on the go.
Plant-Powered Choices: Edamame, tempeh, extra-firm tofu, and roasted chickpeas are excellent for plant-based diets.
DIY Flexibility: Making your own protein bars or snack jars allows for ingredient control and customization.
Portion Matters: Understand the portion sizes needed for different foods to consistently reach your 20g protein goal.
Satiety and Stability: A 20g protein snack helps manage hunger, supports muscle repair, and stabilizes energy levels.
Read Labels: When choosing packaged snacks like protein bars, check labels for high-quality ingredients and lower added sugar content.

Why Aim for 20g of Protein in a Snack?

Incorporating a substantial amount of protein into your snacks offers significant benefits for your health and fitness. For active individuals, consuming 20g of protein post-workout can aid in muscle repair and growth. For those focusing on weight management, this amount of protein helps increase satiety, keeping you fuller for longer and reducing the urge to overeat. A balanced, protein-rich snack also helps stabilize blood sugar levels, preventing energy crashes that can lead to unhealthy choices.

Quick and Convenient Snacks with 20g Protein

For those with busy schedules, having ready-to-eat options is essential. The following are straightforward and convenient ways to get 20g of protein without much preparation.

Greek Yogurt: A single cup (approx. 200-245g) of plain, non-fat Greek yogurt contains about 20g of protein. For extra flavor and nutrients, top with a handful of nuts or berries.
Cottage Cheese: Similar to Greek yogurt, one cup of low-fat cottage cheese can provide more than 20g of protein. Pair it with fruit or savory toppings like cucumbers and tomatoes.
Protein Bars: Many commercial protein bars are specifically formulated to contain 20g of protein per serving. Always check the label for added sugars and a high-quality protein source.
Protein Shake: One scoop of a high-quality protein powder (whey or plant-based) blended with milk or water is a quick way to get 20g or more of protein.
Tuna Packet: A single small can or packet of tuna (around 80g) can deliver over 20g of protein and is rich in omega-3 fatty acids.
Turkey Roll-Ups: For a simple, savory option, two turkey and Swiss cheese roll-ups can offer nearly 20g of protein.

Plant-Based Snacks to Hit 20g Protein

If you follow a vegetarian or vegan diet, there are many effective ways to reach your 20g protein target.

Edamame: About 1.5 cups of shelled, cooked edamame provides a solid 20g of protein. It’s also high in fiber, helping you feel full.
Tempeh: A 3.5 oz (100g) serving of tempeh delivers approximately 20g of protein. It can be cubed and stir-fried or marinated and baked.
Extra-Firm Tofu: A block (around 250g) of extra-firm tofu contains about 20g of protein and can be easily incorporated into wraps or salads.
Roasted Chickpeas: Around 1.5 cups of roasted chickpeas can help you reach 20g of protein. Season them with spices for a satisfying crunch.
High-Protein Smoothies: Blend a scoop of plant-based protein powder with soy milk and a tablespoon of peanut butter for a powerful plant-based protein boost.

Homemade Recipes for 20g of Protein

Making your own snacks allows for control over ingredients and nutrition. Here are a couple of delicious recipes to try.

No-Bake Peanut Butter Protein Bars

Ingredients: 1 cup peanut butter, 1/2 cup honey, 2 1/2 cups rolled oats, 2 scoops whey protein powder.
Instructions: Mix ingredients in a bowl. Press into a parchment-lined pan and chill for at least 4 hours. Cut into 8 bars. Each bar delivers about 20g of protein.

Cottage Cheese Snack Jar

Ingredients: 1 cup low-fat cottage cheese, 1/2 cup chopped cucumber, 1/4 cup crunchy chickpeas.
Instructions: Layer the ingredients in a jar. This savory snack is quick, crunchy, and packed with about 20g of protein.

What Does 20g of Protein Look Like? A Comparison Table

To better visualize different 20g protein options, this table provides a quick overview of popular choices, their protein source, and the approximate portion size needed to reach the target.


Snack	Main Protein Source	Approx. Portion for 20g
Greek Yogurt	Dairy	1 cup (200g)
Cottage Cheese	Dairy	1 cup (200g)
Chicken Breast	Lean Meat	3 oz (85g) cooked
Hard-Boiled Eggs	Eggs	3 large eggs
Edamame	Soybeans	1.5 cups shelled
Canned Tuna	Fish	1 small can (80g)
Tempeh	Soybeans	3.5 oz (100g)
Protein Bar	Whey/Plant Powder	1 bar (varies by brand)

Conclusion: Finding the Right Snack for You

From convenient packaged options to simple homemade recipes, there are many ways to find a snack that has 20g of protein. The best choice depends on your dietary preferences, schedule, and goals. For immediate fuel, a protein shake or bar is effective. For a more satiating and whole-food option, Greek yogurt or cottage cheese with toppings is an excellent choice. By mixing and matching, you can ensure your snacking habits are both delicious and nutritious, keeping you on track with your health and fitness objectives. For more detailed information on balancing your diet with protein, consider consulting resources from trusted nutrition experts like Healthline.

Healthline on Protein Bars: Potential Benefits and Drawbacks

Healthline discusses protein bar nutrition

Frequently Asked Questions

You can get 20g of protein from a snack by having one cup of plain Greek yogurt, one cup of low-fat cottage cheese, a can of tuna, or three large hard-boiled eggs. Combining different protein sources like a scoop of protein powder in a smoothie is another effective method.

A quick and high-protein vegan snack is a smoothie made with a scoop of plant-based protein powder, soy milk, and a tablespoon of nut butter. Alternatively, 1.5 cups of shelled edamame or a portion of extra-firm tofu can also provide around 20g of protein.

Not always. While convenient, some protein bars contain high amounts of added sugar and processed ingredients. Whole food options like Greek yogurt, cottage cheese, or a handful of nuts are often more nutritious. Always check the ingredient label when choosing a protein bar.

To get 20g of protein from nuts alone, you would need to consume a very large amount, which would also be high in calories. It is more efficient and balanced to combine a smaller portion of nuts with another protein source, like yogurt or cottage cheese.

To increase protein, add ingredients like Greek yogurt, cottage cheese, hard-boiled eggs, or nuts and seeds to your snacks. For example, add hemp seeds to a bowl of berries, or mix chicken breast with vegetables for a mini-meal.

An ideal post-workout snack with 20g of protein would be a protein shake for quick absorption, a cup of Greek yogurt with berries, or a cottage cheese bowl. These options provide the necessary protein for muscle repair and recovery.

Homemade 20g protein snacks include no-bake peanut butter protein bars, cottage cheese snack jars, or protein-packed mug cakes. These can be customized with various mix-ins like nuts, seeds, and fruit.