This post gives you 35 ideas for high protein snacks to fuel your day and your goals. From protein boxes, to nuts, and jerky, we cover the classics and share some surprisingly high-protein ideas as well.
Disclaimer: This post may contain affiliate links, meaning we will earn a small commission if you purchase through our link at no extra cost to you.
Hitting your protein goals can be a challenge.
Unless youâre filling your diet with protein powders, and powerbars, it can be hard to stick to a high-protein meal plan.
But with a couple of high-protein swaps and additions through tasty snacks, youâll see your gains in no time at all. The trick to eating a high-protein diet is to make protein a priority at every meal, including snacks.
Even if you replace your afternoon snack and after-dinner sweet with a high protein option, you can add twenty to forty extra grams every day.
Benefits of Protein
Since youâre here, Iâm going to guess you already know all about the benefits of protein. From muscle growth, satiety and metabolic health, the list goes on!
If you have gym goals, eating enough protein is an essential component to achieving your goals. It plays a critical role in building and repairing tissues including muscle tissue. A diet rich in protein has all the necessary amino acids for muscle synthesis helping with muscle growth and recovering after exercise or injury
Of all the macronutrients protein takes the longest to digest which means it helps you feel full and satisfied for the longest. This can be helpful if you’re trying to manage your weight by reducing hunger and potentially aiding in controlling calorie intake.
Protein also plays an important role in various metabolic processes; it helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream.
Types of High Protein Snacks
There are many types of high protein snacks. To make your life easy we’ve broken it down into the main categories below:
Here are the 35 insanely high protein snacks you need to hit your protein goals.
10 Top-Rated High-Protein Snacks on Amazon
Weâve scoured Amazon for the top-rated high-protein snacks across all categories. From protein chips, to peanut butter cups, and crunchy edamame, these snacks are sure to satisfy any snack craving.
1. Quest Nutrition Protein Chips
These protein chips have tens of thousands of positive reviews because they taste just like normal chips but with 19 grams of protein per serving. There isnât a better high-protein afternoon pick-me up than a bag of cheesy and crunchy chips. Plus, they have tons of flavors to try!
Serving Size: 1 bag
Protein: 19 grams
Calories: 140 calories
2. Pure Protein Bars
Pure Protein Bars are a protein bar classic and we love them for their sweet flavor and chewy texture. Each bar packs a full 20 grams of protein. We keep one of these in our bag, at our desk, and in the car in case of a snack emergency.
Serving Size: 1 bar
Protein: 20 grams
Calories: 190 calories
3. The Only Bean Crunchy Roasted Edamame
If youâre looking for whole-food protein, this might be the snack for you. These air dried edamame beans are crunchy, salty, and surprisingly high-protein. Plus, you get a great boost of fiber as well.
Serving Size: 1 snack-sized bag
Protein: 11 grams
Calories: 100 calories
4. The New Primal All Natural Turkey Sticks
If you grew up in the Slim Jim era, youâre familiar with the salty, savory, goodness of a meat stick. The New Primal offers a healthier version thatâs gluten free, sugar-free, and Whole30.
Serving Size: 1 stick
Protein: 7 grams
Calories: 45 calories
5. Quest Nutrition Cheese Crackers
Looking for a healthy swap for your Cheez-It addiction? Quest is here to deliver with Cheddar Blast Cheese Crackers, but this time packed with protein.
Serving Size: 1 bag
Protein: 10 grams
Calories: 130 calories
6. Premier Protein Shake
Protein shakes are way more versatile than you might think. You can use them in smoothies, as coffee creamer, or as the milk in your cereal. These Premier Protein Shakes come in tons of great flavors and are a super convenient protein source.
Serving Size: 1 bottle
Protein: 30 grams
Calories: 160 calories
7. ZonePerfect Protein Bars
These ZonePerfect bars have thousands of positive reviews on Amazon. We might go as far as to say that they are even slightly addictive.
Serving Size: 1 bar
Protein: 14 grams
Calories: 220 calories
8. ALOHA Organic Plant Based Protein Bars
Looking for a plant-based protein bar? Youâre in luck. These ALOHA bars are made from an organic plant-protein blend and score high marks for both flavor and texture.
Serving Size: 1 bag
Protein: 14 grams
Calories: 240 calories
9. Quest Nutrition High Protein Peanut Butter Cups
Who knew even peanut butter cups could be made high protein? Quest is at it again with another high-protein favorite. These sweet treats make a great post-dinner snack with an added boost of protein.
Serving Size: 2 cups
Protein: 11 grams
Calories: 200 calories
10. Quaker Protein Instant Oatmeal
Oatmeal makes an excellent pre-workout snack especially when itâs packed with a bit of extra protein. These Quaker oats bring all the flavor with 12 grams of added protein.
Serving Size: 1 packet
Protein: 12 grams
Calories: 230 calories
High Protein Snacks On The Go
If youâre constantly on the go, you need snacks that are easily packable. These high-protein snacks can easily be tossed in your bag or kept in the car, ready for when you need them.
11. Protein Bars
Protein bars are the standard high protein snack option. They are packed with protein, easy to take on the go and come in all kinds of flavors and textures. But not all protein bars are created equal. The dry chalky protein bars of the past have been replaced with all kinds of innovative recipes. Our favorite are the Power Crunch Protein Wafer Bars. They pack in 13 grams of protein but taste just like a wafer candy bar.
Serving Size: 1 bar
Protein: 13 grams
Calories: 220 calories
12. Jerky
Jerky is another protein snack classic. Today, you can find all kinds of flavors on the market from sriracha honey to sweet chipotle and of course the classics like black pepper. When shopping for jerky, we look for healthier options that come from high quality meat and are free of antibiotics. Think Jerky is our favorite when it comes to ingredients and flavor.
Serving Size: 1 package
Protein: 12 grams
Calories: 60 calories
13. Biltong
Biltong is really similar to jerky but originated in Southern Africa. Itâs a form of dried, cured meat but with a slightly different texture and flavor. We highly recommend trying it out.
Serving Size: 1 oz
Protein: 16 grams
Calories: 90 calories
14. Meat Sticks
There are lots of cool brands taking a modern approach to a Slim Jim using leaner meats such as turkey and chicken. One stick has just 80 calories with 8 grams of protein and one gram of fat. They make a great on the go option to keep in your bag, at your desk, or stashed away in the car.
Serving Size: 1 stick
Protein: 8 grams
Calories: 80 calories
15. Trail Mix
Trail mix also makes a great satisfying snack thatâs the perfect combination of savory and sweet. It packs in a modest amount of protein but also has a good amount of fiber and healthy fats making it a balanced all-arounder snack. This variety is specifically slightly higher-protein than your typical mix.
Serving Size: 1 snack pack
Protein: 4 grams
Calories: 200 calories
16. Moon Cheese
If youâre a cheese fanatic, you are going to love this snack. Moon Cheese is freeze-dried cheese and it comes in all kinds of flavors. And cheese is naturally high-protein so win-win!
Serving Size: 1 packet
Protein: 11 grams
Calories: 170 calories
17. High Protein Cereal
We are OBSESSED with high-protein cereal! It has all the great flavor or your childhood favorites but with a much better nutritional profile. The fruity flavor is obviously our favorite but we love them all! Plus you can pair it with protein milk for a big protein boost.
Serving Size: 1 cup
Protein: 13 grams
Calories: 150 calories
18. Cereal Bars
Just because we love high-protein cereal so much, we also have to share their sister, the protein cereal bars. Itâs just like a rice crispy but healthy! They are unbelievably tasty and make hitting your protein goals oh so easy.
Serving Size: 1 bar
Protein: 11 grams
Calories: 130 calories
High Protein Snacks for Muscle Gain
If youâre looking to maximize muscle growth, then youâre probably also looking to maximize your protein intake. These snacks each pack over 15 grams of protein per serving.
19. Protein Shakes
When it comes to getting in your protein, itâs hard to beat protein powder as a great option. Itâs super versatile and can be used in just an everyday protein shake or can be made into protein pancakes, overnight oats, protein muffins and more! This protein power is Chips Ahoy flavored with 25 grams of protein per serving.
Serving Size: 1 scoop
Protein: 25 grams
Calories: 160 calories
20. Protein Milk
If you want to take your protein shake on the go, try grabbing some pre-mixed protein milks. They are easy to take on the go and can be used as coffee creamer, high-protein milk for your cereal, and more! This highly-rated option packs 32 grams of protein per serving.
Serving Size: 1 bottle
Protein: 32 grams
Calories: 170 calories
21. Protein Cookies
Why cut out the things you love when you can just make swaps for healthier versions? A cookie a day keeps the doctor away? Lenny & Larry make the OG protein cookie and they have options in tons of fun flavors like White Chocolaty Macadamia.
Serving Size: 1 cookie
Protein: 16 grams
Calories: 460 calories
22. Protein Pancakes
If youâve been in the fitness game for long, youâve probably heard of protein pancakes. They are a protein-lovers staple for breakfast or a sweet treat. Kodiak Cakes makes a mix that just requires water so youâll be enjoying delicious pancakes in no time.
Serving Size: 3 pancakes
Protein: 15 grams
Calories: 220 calories
High-Protein Snacks for Weight Loss
If your goal is to lose weight, eating enough protein can play an important role in satiety and blood sugar regulation. Opt for snacks that offer a balance of macros at a relatively low-calorie density.
23. Hummus & Celery Sticks
Hummus and celery sticks are a stable snack that combines fiber, protein, and healthy fat for a balanced combo. Itâs sure to provide you with the protein you need to hit your goals while also providing a bunch of micronutrients and fiber â all important when trying to manage a calorie deficit.
Serving Size: 6 celery sticks & 3 tablespoons of hummus
Protein: 5 grams
Calories: 133 calories
24. Apple & Peanut Butter
Another classic combo, apple slices and peanut butter. Peanut butter is high in protein and healthy fats making it a great pairing for fresh apple slices. Look for peanut butter without added oils and sugar.
Serving Size: 1 apple & 2 tablespoons of peanut butter
Protein: 6 grams
Calories: 260 calories
25. Greek Yogurt Parfait
Greek yogurt is absolutely packed with protein and is a versatile backdrop for all kinds of flavor combos. Start with 1 cup of Greek yogurt and add fresh fruit, honey, and nut butter. 1 cup of Greek yogurt has:
Serving Size: 1 cup of Greek yogurt
Protein: 19 grams
Calories: 190 calories
High Protein Snacks Low Calorie
If youâre looking for protein without a ton of calories, we have three solid ideas for you. Look for high-protein, low-fat, low-sugar foods â these will pack the biggest punch.
26. Hard Boiled Eggs
Hard-boiled eggs are a classic high-protein snack because they are easy to prep and are filled with good-for-you nutrients. Just one egg has 5 to 6 grams of protein so you can easily get 15 additional grams of protein by snacking on three eggs.
Serving Size: 3 hard-boiled eggs
Protein: 15 grams
Calories: 225 calories
27. Tuna Salad & Crackers
Canned tuna is an excellent source of protein with one can having nearly 30 grams of protein for just 130 calories. Mix up a little tuna salad and enjoy with your favorite cracker for a protein-filled snack that will keep you full for hours.
Serving Size: 1 can of tuna
Protein: 28 grams
Calories: 130 calories
28. Edamame & Garlic
Transport your snack hour to a cozy Japanese restaurant with a bowl of warm and salty edamame beans. Add some roasted garlic, soy sauce, and sesame seeds for an extra tasty experience. You can find frozen edamame at most grocery stores so itâs super easy to prepare in the microwave or on the stovetop.
Serving Size: 1 cup
Protein: 17 grams
Calories: 190 calories
High Protein Snacks Low Carb
When it comes to low-carb snacks, look to meat and dairy products as your main protein sources.
29. Cottage Cheese Bowl
Cottage cheese is packed with protein with one cup having as much as 25 grams of protein! You may think of it as a sweet snack but one of our favorite preparations is with chives, a squeeze of lemon and a pinch of salt!
Serving Size: 1 cup
Protein: 25 grams
Carbs: 8 grams
Calories: 220 calories
30. Egg Bites
Youâve probably tried the Starbucks egg bites before. They are warm and savory and have a good bit of protein. Now all kinds of egg bites are available at grocery stores, at convenience stores, and they are easy to make at home.
The Starbucks Egg White & Roasted Red Pepper Egg Bites have 12 grams of protein!
Serving Size: 2 egg bites
Protein: 12 grams
Carbs: 11 grams
Calories: 170 calories
31. Sardines & Almond Crackers
This snack certainly isn’t for everyone but sardines are a great source of Omega-3 fatty acids and protein! Plus they are relatively cheap and store for ages in the pantry. If youâre a sardine fan or open to trying them out, they can make a great high-protein low-carb snack. You can eat them on their own or with low-carb crackers. We love the sardines packed in tomato sauce!
Serving Size: 1 tin of sardines in tomato sauce
Protein: 22 grams
Carbs: 2 grams
Calories: 210 calories
32. Cheese
As previously mentioned, cheese is a great low-carb high-protein snack. Not only is it delicious, high-quality cheese has healthy micronutrients like calcium, vitamin A, and selenium. Pick your favorite cheese and indulge in an ounce or two.
Serving Size: 1 oz cheddar cheese
Protein: 7 grams
Carbs: 0.4 grams
Calories: 110 calories
High-Protein Snacks Vegetarian
If you are vegetarian or vegan, getting your protein in can be an extra challenge. But there are lots of plant-based protein snacks if you know where to look. Here are a couple of our favorites.
33. Crispy Chickpeas
Chickpeas are a great source of protein and make an excellent snack in many ways: hummus, chickpea salad, and our favorite, crispy chickpeas. You can make them yourself or buy them pre-made for an easy on-the-go snack.
Serving Size: 1 snack pack
Protein: 8 grams
Calories: 170 calories
34. Broad Beans
Similar to chickpeas, broad beans make a great vegan high-protein snack. Bada Bean Bada Boom has turned these tasty crunchy treats into a whole snack selection with flavors like barbeque, sriracha, and garlic and onion.
Serving Size: 1 snack pack
Protein: 6 grams
Calories: 110 calories
35. Vegan Protein Shake
If youâre looking to get 20 grams of protein in one snack, check out OWYN plant-based protein shakes. They taste just like their non-vegan alternative and come in tons of great flavors.
Serving Size: 1 bottle
Protein: 20 grams
Calories: 170 calories
How Much Protein Do You Need
So you might be asking how much protein do I really need? To keep things simple you should aim to get about 1 gram of protein for every pound of lean muscle mass. For most women that’s about a hundred to a hundred and fifty grams of protein per day.
If you want to learn more about optimal protein intake, Natacha Océane made a great YouTube video going in depth on all things protein and muscle growth.
Why You Should Opt for High-Protein Snacks
Hitting your daily protein goal is no small feat, especially with the typical American diet. It’s important to make protein a priority at every meal. You should aim to eat at least 20 to 30 grams of protein at each major meal every day.
Plus with a couple additional protein boosters throughout the day, you’ll be hitting your goals each and every day. Swap your afternoon snack and post-dinner sweet treat for a high protein option for an additional twenty to thirty grams a day.
This post was all about high-protein snacks with 35 ideas for how to reach your protein goals.
Let us know which one is your favorite in the comments below.
Hungry for more?
- 7 Easy High Protein Breakfast Ideas Ready in Under 10 Minutes
- 7 Easy High Protein Lunch Ideas Ready in Under 10 Minutes
- High Protein Meal Prep For The Week Made Easy: Recipes, Tips, and Shopping List
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