Maintaining energy levels and curbing hunger between meals can be challenging, especially when cravings strike. Incorporating high-protein snacks into your diet is an effective strategy to stay satisfied and energized throughout the day.
Protein not only supports muscle repair and growth but also promotes satiety, helping you feel fuller longer and reducing the temptation to overeat. Nutrition experts recommend choosing snacks that are rich in protein and other essential nutrients to keep you nourished and focused. Below are 17 high-protein snacks that nutritionists endorse for their ability to keep you full for hours.
1. Greek Yogurt Parfait
A ¾-cup serving of plain Greek yogurt contains approximately 17 grams of protein. Layering it with fresh berries and a sprinkle of granola adds fiber and antioxidants, creating a balanced snack that supports digestion and keeps you full.
2. Hard-Boiled Eggs
Each large hard-boiled egg provides about 6 grams of high-quality protein. They’re rich in essential nutrients like vitamins A, B, and D, and choline, which supports brain function. Season with salt, pepper, or paprika for added flavor.
3. Cottage Cheese with Pineapple
Cottage cheese is a great source of casein protein, which digests slowly, keeping you full longer. Combining it with pineapple adds natural sweetness and bromelain, an enzyme that aids digestion and reduces bloating.
4. Edamame
One cup of cooked edamame contains about 18 grams of protein and 8 grams of fiber. These young soybeans are a complete protein source, providing all essential amino acids. Season with sea salt or red pepper flakes for extra flavor.
5. Tuna Salad Lettuce Wraps
Tuna is rich in protein, with about 25.5 grams per 3-ounce serving. Mix with Greek yogurt, diced vegetables, and seasonings, then wrap in lettuce leaves for a low-carb, high-protein snack.
6. Chia Seed Pudding
Chia seeds are packed with protein, fiber, and omega-3 fatty acids. When mixed with almond milk and allowed to set, they form a pudding-like consistency. Top with nuts or berries for added texture and flavor.
7. Peanut Butter and Apple Slices
Two tablespoons of peanut butter provide about 7 grams of protein. Pairing it with apple slices adds fiber and natural sweetness, making for a satisfying and nutritious snack.
8. Cottage Cheese with Berries
A ½-cup serving of low-fat cottage cheese contains approximately 14.5 grams of protein. Topping it with fresh berries adds antioxidants and natural sweetness, creating a balanced and filling snack.
9. Roasted Chickpeas
Chickpeas are a plant-based protein source, offering about 7 grams per half-cup serving. Roasting them with olive oil and spices creates a crunchy, satisfying snack that’s high in protein and fiber.
10. Beef Jerky
Beef jerky provides about 10 grams of protein per ounce. Opt for varieties with low sodium and minimal added sugars for a healthier choice. It’s a convenient, portable snack option.
11. Almonds
An ounce of almonds contains about 6 grams of protein. They’re also rich in healthy fats and fiber, which help keep you full. Enjoy them on their own or mixed with other nuts and dried fruits.
12. Turkey Roll-Ups
Two ounces of turkey provide approximately 12.4 grams of protein. Roll slices of turkey around a slice of cheese or a pickle for a low-carb, high-protein snack.
13. Chia Seed and Yogurt Smoothie
Blend Greek yogurt with chia seeds, berries, and a splash of almond milk for a smoothie that delivers protein, fiber, and antioxidants. It’s a refreshing and filling option.
14. Cottage Cheese and Flaxseeds
Adding flaxseeds to cottage cheese boosts its protein content and provides additional fiber and omega-3 fatty acids. This combination supports heart health and keeps you satisfied.
15. Pumpkin Seeds
An ounce of pumpkin seeds contains about 8 grams of protein. They’re also rich in magnesium and antioxidants. Enjoy them roasted with your favorite spices for a crunchy, satisfying snack.
16. Greek Yogurt with Nut Butter
Mixing Greek yogurt with a tablespoon of almond or peanut butter adds protein and healthy fats. Top with sliced banana or berries for added flavor and nutrients.
17. Overnight Oats with Protein Powder
Prepare overnight oats using rolled oats, almond milk, and a scoop of your favorite protein powder. Let it sit overnight, and enjoy a ready-to-eat, high-protein breakfast or snack.
Frequently Asked Questions
What are high-protein snacks?
- High-protein snacks are foods that contain a significant amount of protein per serving, helping to promote satiety, support muscle repair, and maintain energy levels between meals.
How do high-protein snacks help with weight management?
- High-protein snacks can aid in weight management by increasing feelings of fullness, reducing overall calorie intake, and preserving lean muscle mass during weight loss.
Can high-protein snacks be part of a vegetarian diet?
- Yes, many high-protein snacks, such as edamame, cottage cheese, chia seeds, and roasted chickpeas, are suitable for vegetarian diets.
Are high-protein snacks suitable for people with lactose intolerance?
- Individuals with lactose intolerance can opt for lactose-free dairy products or plant-based alternatives like almond milk and soy-based snacks.
How can I incorporate high-protein snacks into my daily routine?
- To incorporate high-protein snacks into your daily routine, start by planning and prepping ahead. Choose portable options like Greek yogurt, hard-boiled eggs, or nuts, and keep them accessible at work, home, or in your bag. Aim to enjoy a protein-rich snack mid-morning or mid-afternoon to maintain energy and prevent overeating at meals.
- Pair protein with fiber or healthy fats—like apple slices with peanut butter or cottage cheese with berries—for longer-lasting fullness. Post-workout, opt for something protein-dense to support muscle recovery. Consistency is key—find a few favorites and rotate them to keep things convenient and satisfying.