The 7 Best High Protein Foods to Snack On

Eating a high-protein diet can have several health benefits. If you’re struggling to get enough protein to meet your body’s needs, incorporating protein-rich foods into your snacks can help you reach your protein goal. We spoke with registered dietitians to find out why protein is so important and which protein-rich foods should be part of your snack rotation.

Benefits of Eating High Protein Snacks

Protein is an essential macronutrient for health and wellness. “Protein plays a key role in the body’s ability to build muscle, repair tissue, regulate hormones, and perform other cellular functions like metabolism,” says Cayleigh McKenna, a registered dietitian and nutrition consultant at Houston Family Nutrition.

Because protein is essential for building and maintaining muscle, physically active people should prioritize protein in their meals and snacks.

Adding protein to snacks can provide several benefits, including long-lasting energy and increased satiety. “Snacks high in protein can help you feel fuller longer, promoting feelings of nutrition and satisfaction,” says Andrea Hinojosa, MS, RD, founder of Honest Health & Wellness. “Many high-protein snacks are also rich in other essential nutrients, contributing to overall health and well-being,” she adds. Eating protein with snacks can also balance blood sugar, improve heart health, and reduce cravings later in the day.

Best High Protein Foods to Snack On

1. Greek yogurt

Creamy and refreshing, “Greek yogurt is high in protein and can be easily paired with honey and nuts for added flavor and texture,” says Hinojosa. You’ll get about 20 grams of protein per 200-ml serving, according to the brand.

You can also use Greek yogurt in place of sour cream and mayonnaise in your dip recipes for a high-protein, lower-saturated-fat substitute. Strained Greek yogurt is also a great way to add protein to fruit smoothies.

2. Hard-boiled eggs

One egg provides 6 grams of protein. “They’re easy to pack, easy to make, and packed with high-quality protein,” says Hinojosa. Enjoy hard-boiled eggs with a handful of nuts or drizzle them with hot sauce. Hinojosa also recommends pairing eggs with kimchi for digestive-friendly probiotics and a spicy kick.

3. Canned tuna or salmon

Canned fish is a quick and protein-packed snack option. You can even buy “canned” fish in easy-to-carry pouches, making it the perfect high-protein snack when you’re on the go. Canned salmon has about 18 grams of protein per 3-ounce serving, while canned tuna has about 22 grams per serving. “They also provide omega-3 fatty acids, which are beneficial for heart health and brain function,” Hinojosa adds.

Try our Tuna Salad Spread, which combines canned tuna and Greek yogurt for a protein-packed snack. Spread it on whole-grain crackers or toast, or use raw veggies for dipping.

4. String cheese

Another easy-to-grab option is cheese sticks. One stick contains about 8 grams of protein. “For protein-packed snacks, I love turkey and cheese roll-ups. I use a cheese stick and two slices of deli turkey or chicken and roll it all up together. It’s really satisfying,” says Katie Drakeford, MA, RD, owner of Drakeford Consulting. You can also enjoy string cheese with fresh fruit or nuts on the side.

5. Dried meat

Jerky is a great high-protein snack option, and it’s especially convenient if you can’t keep food fresh. A serving of beef jerky (about 1 ounce) provides about 10 grams of protein, while turkey jerky has 11 grams per serving. Enjoy jerky with fresh fruit like an apple or banana, or with a handful of trail mix for an extra boost of healthy fats.

6. Turkey cold cuts

Deli turkey is another high-protein snack option. A single slice of deli turkey contains 6 grams of protein. Enjoy a few slices on crackers, layer a few slices of cheese on cucumber slices, or make an adult snack box with turkey, cheese, grapes, and crackers.

7. Cottage cheese

Before it became a social media darling, who knew there were so many ways to incorporate cottage cheese into meals and snacks? And it’s worth it: 1 cup of low-fat cottage cheese contains about 24 grams of protein. “A cup of cottage cheese with berries or pineapple is another option to boost your protein intake,” says Drakeford. If you prefer a savoury snack, try our Cottage Cheese Snack Pot.

The essential

Protein is an important part of a healthy diet. Including these dietitian-approved protein-rich snacks in your routine can provide you with long-lasting energy, increase feelings of fullness, and balance blood sugar levels. Eating protein regularly throughout the day can also help regulate your appetite and reduce cravings.