What Snack Has 30g of Protein? Finding the Right High-Protein Fuel

October 3, 2025 •

4 min read

According to Juniper, a 150g fillet of salmon provides roughly 30g of protein, proving that hitting a high protein target is achievable with the right food choices. This guide explores exactly what snack has 30g of protein, including simple homemade recipes and convenient store-bought options to fit your busy lifestyle.

Quick Summary

This guide details various homemade and store-bought snacks designed to deliver a substantial 30g protein boost. Explore practical options like Greek yogurt bowls, cottage cheese plates, and specialized protein shakes to satisfy cravings and support fitness goals with sustained energy.

Key Points

High-Protein Shakes: Use a scoop of protein powder mixed with Greek yogurt and milk for a quick, customizable 30g protein snack.
Savory Cottage Cheese Bowls: Combine a cup of cottage cheese with lean jerky and a hard-boiled egg for a satisfying, protein-dense plate.
Pre-Made Shakes: Brands like Premier Protein offer convenient 30g protein shakes that are perfect for on-the-go fuel.
Homemade Protein Bars: Make your own protein bars using oats, nut butter, and protein powder to control ingredients and sugar content.
Combine Protein Sources: Achieve 30g by combining smaller protein portions, such as deli turkey slices wrapped with cheese sticks.
Nutritional Awareness: Always check the labels on store-bought snacks for hidden sugars and other additives, especially with protein bars.

The Importance of High-Protein Snacks

Protein is a crucial macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and producing hormones. For active individuals, athletes, or anyone looking to manage their weight, a high-protein snack can be a game-changer. A snack containing around 30 grams of protein can help increase satiety, curb cravings, and provide sustained energy to power you through your day. Incorporating such snacks can help you reach your daily protein targets more effectively, supporting muscle growth and recovery.

DIY Homemade Snacks to Hit 30g of Protein

Creating your own high-protein snacks offers the benefits of controlling ingredients and avoiding excess sugar and additives often found in packaged products. With a little planning, you can easily prepare these satisfying options.

Power Greek Yogurt Bowl

One of the most versatile and protein-packed snacks is a Greek yogurt bowl. A cup of plain, low-fat Greek yogurt contains about 20-23g of protein. By adding a scoop of vanilla or unflavored whey protein powder, you can easily exceed the 30g mark. To make it more satisfying, mix in a handful of berries for fiber and antioxidants, and a tablespoon of chia seeds for added texture and healthy fats.

Ingredients:
- 1 cup plain Greek yogurt (20-23g protein)
- 1 scoop whey or casein protein powder (20-25g protein)
- 1 tbsp chia seeds
- Handful of fresh or frozen berries

Savory Cottage Cheese Plate

If you prefer savory flavors, a cottage cheese plate is a quick and delicious solution. One cup of low-fat cottage cheese can provide 28 grams of protein. Pair it with other protein-rich foods to ensure you hit your goal. The addition of a hard-boiled egg and lean beef jerky adds flavor and texture, turning a simple snack into a satisfying mini-meal.

Ingredients:
- 1 cup low-fat cottage cheese (28g protein)
- 1 hard-boiled egg, sliced (6g protein)
- 1 oz lean beef jerky (9g protein)
- 5 whole-grain crackers

High-Protein Smoothie

For those on the go, a protein smoothie is the ultimate convenient snack. Blend a scoop of protein powder with milk, fruit, and yogurt for a quick, nutrient-dense drink. For example, a recipe blending whey protein powder with milk, Greek yogurt, and berries can provide over 30 grams of protein.

Ingredients:
- 1 scoop whey protein powder (25g protein)
- 1 cup almond milk (1g protein)
- 1/2 cup plain Greek yogurt (10g protein)
- 1/2 cup frozen berries

Convenient Store-Bought Options

When you don't have time to prepare a snack, the market offers several convenient options that can provide 30g of protein. However, always check the nutrition label for added sugars and artificial ingredients.

Premade Protein Shakes

Some ready-to-drink protein shakes are specifically formulated to provide a high amount of protein in a single serving. Brands like Premier Protein offer shakes with 30 grams of protein, while Fairlife Core Power Elite provides 42g. These are perfect for post-workout recovery or a quick mid-day fuel-up.

High-Protein Bars

For a quick and portable option, protein bars can be a good choice. Some brands, such as Myprotein, offer bars containing 30g of protein. While convenient, it's essential to check the nutritional information, as some bars can be high in sugar. Look for those with minimal additives and a good balance of protein, carbs, and fiber.

Comparison of 30g Protein Snacks


Snack Option	Preparation	Main Protein Source	Protein (Approx.)	Pros & Cons
Greek Yogurt Bowl	Easy	Dairy (Greek yogurt, Protein Powder)	30-35g+	Pros: High protein, customizable, adds probiotics. Cons: Requires some mixing, not as portable as a bar.
Protein Shake	Very Easy	Whey/Casein/Vegan Powder	30g+	Pros: Quick, convenient, portable, aids in muscle recovery. Cons: Relying solely on shakes can miss out on whole food benefits.
Cottage Cheese Plate	Easy	Dairy (Cottage Cheese), Meat (Jerky)	30g+	Pros: Savory, satisfying, excellent casein source. Cons: Requires refrigeration, not easily portable.
Protein Bar (30g)	Easiest	Processed (Whey/Casein/Vegan Blend)	30g	Pros: Highly convenient, no prep needed. Cons: Can contain high sugar/additives, variety in nutritional quality.
Tuna Salad Roll-Ups	Medium	Fish (Tuna)	30g+	Pros: Rich in omega-3s, savory. Cons: Prep required, some may dislike the taste.

Conclusion: Making the Right High-Protein Choice

Achieving a substantial 30g of protein in a snack is highly accessible, whether you prefer preparing a homemade treat or grabbing a convenient pre-packaged option. By combining high-protein ingredients like Greek yogurt, cottage cheese, lean meat, or protein powder, you can create delicious and satisfying mini-meals that keep you full and energized. For those with less time, a carefully selected protein bar or shake provides a quick and efficient solution. The key is to prioritize whole, nutrient-dense foods when possible and always check labels on processed products to avoid hidden sugars. With these options, you can easily integrate powerful, protein-packed snacks into your diet to fuel your fitness journey and overall well-being. For more ideas and recipes, explore reputable nutrition websites like EatingWell.

Frequently Asked Questions

Yes, many plant-based options can provide 30g of protein. For example, a large serving of edamame, tofu, or lentils can get you close, especially when combined with a scoop of vegan protein powder.

While convenient, the healthiness of a 30g protein bar depends on its ingredients. Some are high in sugar and processed additives. It's best to read the nutrition label and choose bars with lower sugar content.

For a lower-calorie option, focus on lean protein sources. Consider a large serving of egg whites, canned tuna or salmon packed in water, or a protein shake made with water or low-fat milk and a quality protein powder.

Combine cottage cheese with savory toppings like tomatoes, cucumbers, and a pinch of black pepper, or mix canned tuna with a dollop of Greek yogurt and spread it on whole-grain crackers.

The easiest method is to use a protein powder that provides 20-25g per scoop and add a high-protein liquid base, like 1/2 cup of Greek yogurt (10g protein), to meet or exceed your 30g target.

For most active individuals and athletes, consuming 30g of protein in one sitting is beneficial for muscle repair and satiety. It can help regulate appetite and provide a steady energy source.

Extra-firm tofu is an excellent non-dairy alternative, offering around 30g of protein per 1.5 cups. It can be scrambled or baked into cubes for a versatile snack.