It’s no secret that consuming enough protein throughout the day is important for maintaining overall health. After all, protein is a macronutrient that helps repair muscles, support immune function, and regulate hormone balance. While you may prioritize protein in your diet, it’s easy to overlook it when it comes to snacking. Speaking from experience, there’s nothing worse than afternoon drowsiness at work, which is why it’s essential to have protein-rich snacks on hand to refuel.
As Registered DietitianI choose snacks that have at least 5 grams of protein and eat them with high-fiber foods like nuts, seeds, and vegetables. If you’re choosing a high-protein snack, choose one with 10 to 15 grams of protein that will leave you feeling satisfied and help you reach your protein goals of building muscle, supporting your metabolism, and maintaining hormone health. Keep reading to find out 15 protein-rich snacks you can stock up on starting today.
Morgan Turman, MS, RD, LDN
Morgan Turman is a Registered Dietitian with a Masters in Nutrition and Wellness from Bradley University and has been writing for The Everygirl since 2022.
Trader Joe’s
Deli turkey is a great lean meat for a high-protein snack. When buying deli meat, choose products with fewer ingredients, like this one from Trader Joe’s. Roll slices of turkey in your favorite cheese (for a protein boost!) and pair with slices of avocado for some heart-healthy fats.
Wisp
Available in a variety of flavors, Cheese Wisps are a crunchy alternative to traditional crackers, and most flavors have just one ingredient (surprisingly, cheese) and provide 13 grams of protein per serving, making them a delicious snack to eat on their own or with fruit and nuts.
Vienna
If you’re looking for a flavorful, crunchy, high-protein snack, try roasted chickpeas, which provide 6 grams of protein and 6 grams of fiber per serving to aid digestion. For even more protein, pair this snack with roasted edamame beans for a flavorful plant-based snack mix.
Eating bird food
Chia seed pudding is easy to make and only requires two ingredients: chia seeds and your favorite milk. Soy milk or cow’s milk will give you more protein per serving (about 8 grams), but you can use any base that suits your dietary needs. Chia seeds are a nutrient-dense food that contains not only protein, but also heart-healthy fats and fiber that help lower cholesterol and improve gut health. You can buy it pre-made, or if you want to make your own chia seed pudding, follow these steps: This recipe.
Cookie and Kate
Tofu is a versatile plant-based snack that can be customized in a variety of ways. A 3-ounce serving contains 9 grams of protein and can be baked in advance to enjoy on the go or at work.
Good culture
You know, cottage cheese, love it! Cottage cheese has made quite a comeback this year (thanks to TikTok), and for good reason. This versatile snack can be eaten plain or topped with berries, cucumber, tomatoes, and nuts. Good Culture is my go-to brand because they use minimal ingredients and live, active cultures that support gut health. Not to mention, one serving of original cottage cheese has 14 grams of protein.
Starkist
If you’re looking for a snack that’s filling and contains heart-healthy fats, we recommend pairing a tuna pack with your favorite veggies, such as carrots, cucumber slices, and cherry tomatoes. Tuna packs, available in a variety of flavors, contain 12 to 18 grams of protein.
Chicken of the Sea
If tuna isn’t your thing, try our Salmon Lettuce Wraps. This seasoned salmon has 13 grams of protein and is easy to eat rolled up in Bibb lettuce or whole-grain crackers.
Phage
Greek yogurt is a great protein-packed snack, with 10-15 grams of protein per serving. When choosing Greek yogurt, look for brands with less added sugar. Or, even better, buy plain yogurt and add a little sweetness with honey or maple syrup. I like to top mine with fruit like berries (high in vitamin C!), pomegranate seeds, and nuts with coconut flakes.
Sargento
For me, snacking on nuts and cheese is like my own personal charcuterie board. Who doesn’t love a little romance in between work? If you want to keep it simple, you can buy pre-portioned snack packs that provide 8 grams of protein. But if you want to save money, you can also buy your favorite nuts in bulk and pair them with your favorite cheese.
Coir
A portable plant-based protein option, Koia Protein Shake boasts 18 grams of protein and is dairy- and gluten-free. The drink also contains prebiotic fiber, making it a good choice for your gut. For a more cost-effective alternative, you can make your own plant-based protein smoothie using your favorite vegan protein powder.
Chomps
Chomps meat sticks are lower in sodium than typical jerky, contain no sugar and up to 10 grams of protein per serving. Enjoy with a boiled egg for a balanced snack.
pour oil on the flame
These fruit and protein smoothie pouches are perfect for on the go, each pouch contains 10 grams of protein and is perfect as a quick pre- or post-workout snack.
RX Bar
Another reliable, easy-to-use protein option is RXBAR Protein Bars, which contain minimal ingredients, 12 grams of protein per bar, and less added sugar than your typical grab-and-go bar.
Sea Point Farm
One serving of this plant-based snack contains 14 grams of protein, making it a protein-rich snack on its own, and if you don’t want to buy roasted edamame, you can make your own. This recipe.
