Many people get ambushed between their meals. Out of nowhere, you find yourself staring into your fridge as if it owes you money. A great way to snack is to grab something high-protein, as they tend to keep you full longer than a sugary treat.
It’s not necessary to record every gram of protein in something, because there are a few good options that you probably enjoy eating. Here are 28 examples that can be kept in your gym bag, desk drawer, car console, and anywhere else.
1) Greek Yogurt and Berries
Greek yogurt is an excellent source of protein and easy to take on the go. You can easily mix in berries for a snack that hits the sweet tooth, or keep it more filling by adding some nuts.
For those with lactose sensitivity, it is worth trying either lactose-free Greek yogurt or smaller portions for some people. Stocking a few single-portion cups in your refrigerator can give you a snack that is ready to go at any time.
2) Cottage Cheese and Fruit
Cottage cheese is a stellar source of protein and is extremely versatile as well as easy to prepare. To mix things up, cottage cheese can be paired with sweeter options such as pineapples or peaches and can also go with a savory combination of cherry tomatoes and peppers, enhanced with a drizzle of olive oil.
Although the texture of cottage cheese might be a turn off to some, stirring or blending cottage cheese can make it more appealing. This is a great snack that requires no cooking but provides all the nutritional benefits.
3) Turkey or Chicken Roll-Ups
This is the snack I make when I am impatient because I am hungry, but I am not hungry enough to go through the process of cooking a full meal. Wrap deli turkey or chicken around cucumber spears, pickles, or a little cheese stick and you’re in business. It is convenient, quick, and has a more substantial texture than the average snack that you might eat. If you monitor sodium for blood pressure, choose lower-sodium deli meat and keep portions reasonable.
4) Hard-Boiled Eggs
Hard-boiled eggs are a classic easy snack that you can never go wrong with. Once you make a batch, you can have ready-made snacks for several days. Add a little bit of salt, pepper, or hot sauce to make them a little more interesting. If eggs aren’t great for you, you could do one egg with a different snack instead of a double.
5) Egg Salad Rice Cakes
This appears to show some effort, but it mostly just looks like intelligent use of leftovers. Mash some hard-boiled eggs with a little Greek yogurt or mayonnaise and spread it on rice cakes to give it some extra crunch. It’s a good source of protein without having to go through the whole sandwich ordeal. Keep the seasoning simple (snack friendly) like mustard, pepper, and maybe some paprika.
6) Tuna and Crackers
Tuna packets are protein without the hassle of needing an opener or having to drain anything. For added carbs, pair it with whole grain crackers so that you aren’t hungry in 20 minutes. If you don’t like fishy tastes, you can add some mustard, relish, or lemon juice which will also help with fishy flavor. For mercury concerns, you may want to rotate the tuna packets with salmon or chicken packets and limit the tuna packets to a few times a week.
7) Salmon and Cucumber
This snack remains light yet crunchy while being high in protein. Cucumber adds a fresh lift to the salmon packets which are accompanied by protein and omega-3 fats. A touch of black pepper or everything bagel seasoning would also be a nice seasoning addition. This is also a great high protein snack option if you are avoiding dairy.
8) Jerky
Jerky is a great snack option because it works outside of specific meal times. Even if you’re stuck in traffic or sitting on calls, it’s not an issue. Jerky is a good option as long as the added sugar isn’t too high, and if you want to control your sodium, you can choose lower sodium jerky. Jerky + fruit = a mini meal. You may get thirsty, so be sure to bring some water.
9) Edamame
Not only does edamame provide protein benefits, but as you eat the soy beans and open them from their pods, you have the opportunity to keep your fingers busy as if you are doing a task such as shelling peanuts. Simply buy the edamame frozen, and you can quickly prepare it by steaming or microwaving it.
A tad bit of salted would be a worthy and easy addition, yet you can get a bit wild with the flavoring and use garlic powder or chili flakes if you prefer. If you desire your snack to keep you feeling full longer, adding a small handful of nuts alongside your edamame will do the trick.
10) Roasted Chickpeas
Sundays are a great day for meal prep! Whether you make roasted chickpeas in bulk, or just make one tray, you’ll have lots of easy snacks for the week! If you like soft chickpeas better, you can make that. All you have to do is toss them in olive oil and add your choice of spices. Roasted chickpeas are pretty great!
You might not think that they’d be as good as a salty, crunchy snack because they’re not a good source of protein. You won’t be as full as you would be from meat or dairy. But, you will get fiber! Plus, you’ll get a source of protein from the chickpeas as well.
11) Hummus and Veggies
For the most part, and as a general rule, this is a good way to snack: It’s uncomplicated, can be repeated, and easy to replicate for the most part. While the hummus provides some protein and fiber, the veggies add some bulk to the meal so you feel like you’ve actually eaten something. If this still leaves you hungry, toss in a boiled egg or string cheese and you’re set. No one’s checking your hummus, store bought is totally acceptable.
12) Lentil Salad
Lentils are one of those foods that seem to require a high amount of effort to cook but in reality is quite the opposite. Cook a batch (or use pre-cooked lentils), toss with olive oil, lemon, salt, and chopped veggies. You will receive both protein and fiber. This combination is known to keep people on an even keel. This is also good if you would like a snack that does not have the taste of “snack food.”
13) String Cheese and Apple
This one is a real-life hero as it is portable and does not create mess in your car. String cheese offers some protein and fat, and the apple provides some crunch and a bit of sweetness. It’s also a nice option for busy parents. Kids tend to approve, and adults don’t feel like they’re eating toddler snacks. If you want to make it dairy free, you can replace the cheese with a handful of nuts.
14) Cheese and Grapes
Cheese and grapes is basically a snack board without the performance. You can feel more satisfied with a combination snack of protein from cheese and easy carbs from grapes versus a single-item snack. You can use any cheese you like. Cheddar and gouda are good options, as are firmer varieties of mozzarella. If you are concerned about saturated fat, stick to a small amount of cheese and pair with more fruit or veggies.
15) Protein Shake
A protein shake is the easiest thing to prepare in the kitchen. Just blend it with some milk or a non-dairy alternative. You can also throw a banana in there or add some ice if you want the shake to be a little thicker. Some people may find that some protein powders upset their stomach.
In that case, it may take some experimentation with whey isolate, combinations of pea and rice protein, or protein powders that contain less sugar. Keep the recipe simple and you will be more likely to make it consistently.
16) Greek Yogurt and Strawberries
This is a strong option if you’re looking for something that still does some work, but feels like a treat. Mix together Greek yogurt, a bit of cinnamon, and some vanilla, then use it to dip some strawberries or apple slices. Most people find it sweet enough, without going into dessert territory.
There’s no need to worry about it being low calorie; you can even add a spoon of nut butter to increase the calories and make it more filling.
17) Skyr Yogurt Cup
Skyr is very filling, and is not only high in protein but also energy sustaining. It is good on its own but can also have other ingredients added like honey, fruit, or granola if you want some added texture. I like having it in the middle of the day after lunch, and before dinner, which is still a long way away. If you want to watch the added sugar, go for the plain skyr and add your own sweetener.
18) Nut Butter Toast
Nut butter toast is an easy, enjoyable snack to make and will give you energy. While not offering pure protein, the healthy fats found in nut butter will help keep you satiated. If you want to elevate the experience, you can add a few banana slices or sprinkle some chia seeds on top. If you have nut allergies, sunflower seed butter is a great alternative.
19) Peanut Butter and Celery
This may be old-fashioned, but there’s a reason for that. In this snack, celery provides crunch and bulk, peanut butter supplies protein and sustenance, and the whole thing can be put together in 60 seconds. You can add a few raisins for more sweetness, and you can add a side of yogurt for more protein. When your mind is too tired to “cook,” this is still snackable.
20) Homemade Trail Mix
When you make something yourself, you have full control over the ingredients. This way, you will never encounter a trail mix that is mostly “candy, with a nut cameo.” Proteins like nuts and seeds should form the base of your mix, then you can throw in a touch of chocolate or some dried fruit to keep your sanity.
Although these ingredients are healthy, the calories add up quickly, so make sure you are keeping the portions reasonable. This is ideal for travel days or for long days in the office.
21) Turkey Meatballs
If you have eaten cold meatballs directly from the container, congratulations, you are one of us. Turkey meatballs are simple to prepare in large quantities and and even if you want to eat them hot, they are easy to reheat. You can make the experience feel like a snack plate by dipping them in marinara, mustard, or a yogurt-based sauce. This type of prep is the kind that really pays off.
22) Chicken Bites
This is the straightforward choice for anyone wanting protein without a big hassle. Roast or pan-cook additional chicken at dinner and slice a few pieces for tomorrow’s snack. To avoid the bites feeling dry, mustard keeps big flavor with minimal hassle. If unseasoned chicken is unappetizing, store it with a bit of olive oil and seasoning.
23) Shrimp Cocktail
Shrimp is a good source of protein, and cooked shrimp provides a good option to include some “fancy” energy considering it is good to eat around 3 p.m. Purchase some pre-cooked shrimp, rinse them if necessary, and combine them with some cocktail sauce or a squeeze of lemon.
It is light and most people will find it satisfying, especially if lunch was heavy. If shellfish or sodium is a sensitive issue for you, then you can go for chicken or yogurt instead.
24) Sardines and Crackers
Sardines are a nutritional powerhouse, and while they are a bit polarizing, there are many ways to enjoy them. If you’re a fan, they make an easy high-protein snack with healthy fats; they’ll definitely keep you full. You can try adding some lemon, hot sauce, or mustard to make them more enjoyable. For a gentler introduction, consider trying boneless and skinless sardines or canned salmon instead.
25) Tofu Snack
Stir-frys aren’t the only thing you can make with tofu. If you cube firm tofu and pat it dry, you can prepare it to make a legit snack. Toss the cubed tofu in a little soy sauce and sesame seeds for a solid snack. The tofu would be a good option for plant-based protein and would go well with spicy chili crisp if you enjoy some heat. If you want your snack to be warm, you can do a quick pan sear to make it even better.
26) Tempeh Chips
Tempeh has a distinct texture compared to tofu and offers a satisfying nutty flavor. For a simple snack, slice the tempeh thin, pan-sear until golden brown, and dip it into mustard, BBQ sauce, or a yogurt-based dip. It is higher in protein than many other plant-based snacks and can feel more sustaining than most. If you find tempeh to be bitter, steaming it for a few minutes before your other cooking methods may alleviate the bitterness.
27) High-Protein Overnight Oats
Overnight oats aren’t just breakfast, they’re a solid between-meals option when you want something that sticks. Oats can be mixed with Greek yogurt and milk and chia seeds can be added for a thicker consistency. The following day, this meal is creamy, filling, and easy to consume while in transit. Certified gluten-free oats can be used if you are gluten-free.
28) Protein Bar
Protein bars are practical to carry on the go, and ultimately, you want to find one that doesn’t require you to gag it down! Check the labels for reasonable amounts of protein and for ingredients you can tolerate as some people have sensitivities to sugar alcohols and certain fiber blends. Consider keeping one in your bag for the moment when you’ve forgotten to eat and you’re getting grumpy. It may not be nice but it’s a good safety net.
Tools Behind These Meals
The gear that makes weekly prep from this list faster.
- Yuiicaov Stainless Steel Baking Sheet Set. Two heavy sheets that do not warp, so roasted vegetables brown instead of steam.
- Cutluxe Carving Knife and Fork Set. German steel carving knife and fork for roasts, turkey, and anything that needs clean slices.
- MUNBYN Digital Food Scale. Weighing protein and rice is the only way the macros on the label match what is in the bowl.
