It takes hard work to find snacks that are both healthy and tasty, or so they say. Because if you look at these 15 high-protein snacks, they pack not just the power your body needs, but also the flavors you crave. Time to break up with chips because these healthy bites will keep you satisfied (without the guilt).
15. Tuna Salad Toast
Just a 3-ounce serving of tuna will give you 20-25 grams of protein, making them a great lunch option. However, you can also have forkfuls of it for snack, mixed with chopped veggies and light mayo for added nutrients and flavor. Add fiber and complex carbs by serving the tuna salad on a whole grain or sourdough toast.
14. Egg Muffins
Eggs are naturally rich in high quality protein and one large egg can give you around 6 to 7 grams. As for egg muffins, they’re almost endlessly customizable—include extras like cheese, bacon, or diced veggies, and you’ll be looking at a tasty snack in no time. You can even get more protein, depending on the add-ins you use!
13. String Cheese and Whole Wheat Crackers
We could suggest that you grab some string cheese for your protein source, but we won’t because it’s definitely better with crackers. And not just any cracker; we’re talking about whole wheat. This kind of cracker adds fiber, complex carbs, and a satisfying crunch. For a grown-up Lunchables vibe, make it a mini snack board with a few grapes!
12. Almonds
Don’t have time for a meal prep? Here’s an option that you can just pick up and enjoy: almonds. An ounce of this plant-based snack (around 23 almonds) packs roughly 6 grams of protein. The deep toasty flavor and slightly sweet notes are enough to make it taste like a treat, plus almonds are rich in Vitamin E, which is good for your immune system.
11. A Glass of Milk
What’s simpler than eating almonds? It’s arguably drinking a glass of milk! The best part? Like eggs, milk is a source of complete protein. Meaning, it has all the 9 essential amino acids that your body needs but can’t produce. Choose how you want to enjoy your milk: cold, frothy, or warmed up with honey and splash of vanilla. One cup of milk will give you 8 grams of protein.
10. Cottage Cheese with Berries
Even more protein-packed than string cheese is the cottage cheese, which delivers 13 to 15 grams of protein. It’s rich in casein, a slow-digesting protein that keeps you feeling full for longer. Pair it with strawberries, blueberries, or raspberries to add natural sweetness and antioxidants.
9. Apple Slices with Peanut Butter
Juicy crunch, protein, and heart-healthy fats and fiber come together in this simple snack, The peanut butter (2 tablespoons) pack around 7 to 8 grams of protein, while apples (with the skin on) give you 3 to 4 grams of fiber. For a nutrient-packed upgrade, add chia seeds or cinnamon on top!
8. Roasted Chickpeas
Another great meat-free source of fuel is a cup of chickpeas, which delivers around 15 grams of protein! If you’re all for something crunchy and flavorful, turn to roasted chickpeas flavored with garlic and sea salt or even chili lime. They’re like a healthy version of fried potato chips!
7. Boiled Eggs with Everything Bagel Seasoning
This snack feels indulgent, but is actually packed with protein. As you already know, one large egg has about 6 to 7 grams of complete protein. Add everything bagel seasoning, and you’ll turn something plain into a snack with big flavor. Expect salty, nutty, and garlicky flavors rolled into one snack!
6. Chocolate Chia Pudding
Now here’s a high-protein snack that tastes like a dessert! Chocolate Chia Pudding is made with, of course, chia seeds, which have about 4 to 5 grams of fiber (when you use just 2 tablespoons). Additionally, the seeds pack a whopping 10 grams of fiber, helping you feel full. The addition of cocoa powder can give the pudding a rich chocolate flavor without adding much calories or sugar.
5. Beef Jerky
Beef jerky is more than just a gas station grab. This snack, when you pick the right one (that is, low in sugar and sodium), can have a well-earned spot in your rotation. An ounce of beef jerky delivers 9 to 15 grams of protein and you can enjoy it in a variety of flavors, including classic, spicy, peppered, and even teriyaki. Keep this in your bag for emergency hunger!
4. Black Bean & Cheese Tortilla
Black bean & cheese tortilla is a healthy comfort food that checks all the right boxes: handheld, melty, and flavorful! Black beans (1/2 cup) can give you 7 to 8 grams of protein, but with the addition of shredded cheese (1/4 cup), you get another 6 to 7 grams of protein. If you use whole wheat tortilla, you can even increase the protein content and also add more fiber.
3. Greek Yogurt Parfait
This snack is a sneaky healthy option made with a base of Greek yogurt, which packs 15 to 20 grams of protein per cup, plus calcium for strong bones and probiotics for gut health. Layer it with fresh fruit and crunchy granola or nuts to create a snack that has everything you need to feel full: protein, fiber, healthy fats, and complex fiber.
2. PB&J Smoothie
Where’s the fun in eating the good ol’ PB&J sandwich? Let’s make a smoothie out of it! With this recipe, it’s possible, and you’ll be using three protein sources: Greek yogurt, peanut butter, and milk. Add spinach, banana, and strawberries to load more flavors and nutrients into the drink. You’ll be amazed at how well the peanut butter taste comes through!
1. Banana Ice Cream
Here’s a little kitchen secret: bananas can make a pretty fabulous “ice cream.” Yup, just bananas, but you have to freeze them before blending in the food processor. They’ll look crumbly at first, then gooey. They will even look like oatmeal before you reach that ice cream consistency. We all know bananas are a pretty decent protein source, and you can further increase the amount by adding Greek yogurt into the mix!