Many people get hungry between meals. A high-protein snack is a good choice, 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 you can rely on. Here are 28 examples that can be kept in your gym bag, desk drawer, car console, and anywhere else.
Open and eat
No prep beyond opening a package or a container.
Greek Yogurt and Berries
Greek yogurt is a good source of protein and travels well. You can mix in berries for a sweeter snack, or add some nuts for crunch.
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.
Cottage Cheese and Fruit
Cottage cheese is a good source of protein, and it is versatile and quick 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, 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 snack requires no cooking.
Tuna and Crackers
Tuna packets give you protein without 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.
Jerky
You can eat jerky as a snack outside of 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.
String Cheese and Apple
This one is portable and does not make a mess in your car. String cheese offers some protein and fat, and the apple provides some crunch and a bit of sweetness. It also works for busy parents, since kids and adults both eat it. If you want to make it dairy free, you can replace the cheese with a handful of nuts.
Cheese and Grapes
Cheese and grapes is a small snack board without the setup. You can feel more full 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.
Skyr Yogurt Cup
Skyr is very filling and high in protein. 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.
Sardines and Crackers
Sardines are nutrient-dense, and while not everyone likes them, there are several ways to eat them. If you’re a fan, they make a quick high-protein snack with healthy fats that keeps you full. You can try adding some lemon, hot sauce, or mustard to change the flavor. For a gentler introduction, consider trying boneless and skinless sardines or canned salmon instead.
Protein Bar
Protein bars are practical to carry on the go, and it helps to find one you like the taste of. 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. Keep one in your bag for times when you’ve forgotten to eat.
Five minutes or less
A little slicing, spreading or mixing.
Turkey or Chicken Roll-Ups
This is the snack I make when I am hungry but not hungry enough to cook a full meal. Wrap deli turkey or chicken around cucumber spears, pickles, or a little cheese stick. 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.
Egg Salad Rice Cakes
This snack uses up hard-boiled eggs. 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 making a full sandwich. Keep the seasoning light (snack friendly) like mustard, pepper, and maybe some paprika.
Salmon and Cucumber
This snack remains light yet crunchy while being high in protein. Cucumber adds crunch to the salmon packets which are accompanied by protein and omega-3 fats. A touch of black pepper or everything bagel seasoning adds flavor. This is also a high protein snack option if you are avoiding dairy.
Edamame
Edamame provides protein, and opening the pods keeps your hands busy, like shelling peanuts. Buy the edamame frozen, and you can quickly prepare it by steaming or microwaving it.
Season with a little salt, or 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 help.
Hummus and Veggies
This snack has two parts: hummus and veggies. 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, add a boiled egg or string cheese. Store-bought hummus is fine.
Protein Shake
A protein shake takes very little preparation. Blend the powder 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.
Greek Yogurt and Strawberries
This snack provides protein and tastes 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.
Nut Butter Toast
Nut butter toast is a quick snack that provides energy. While not offering pure protein, the healthy fats found in nut butter will help keep you satiated. You can also add a few banana slices or sprinkle some chia seeds on top. If you have nut allergies, sunflower seed butter is an alternative.
Peanut Butter and Celery
This is an old-fashioned snack. Here, 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. It works when you are too tired to cook.
Shrimp Cocktail
Shrimp is a good source of protein, and cooked shrimp make an afternoon snack. Purchase some pre-cooked shrimp, rinse them if necessary, and combine them with some cocktail sauce or a squeeze of lemon.
It is light, which helps if lunch was heavy. If shellfish or sodium is a sensitive issue for you, then you can go for chicken or yogurt instead.
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 turn it into a snack. Toss the cubed tofu in a little soy sauce and sesame seeds. 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.
Tempeh Chips
Tempeh has a distinct texture compared to tofu and has a nutty flavor. For a 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.
Make a batch on the weekend
Cook once and snack from the fridge for several days.
Hard-Boiled Eggs
Hard-boiled eggs are a classic snack. 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.
USDA FoodData Central lists hard-boiled egg at 12.6 g of protein per 100 g.
Roasted Chickpeas
Make roasted chickpeas on Sunday, in bulk or just one tray, and you’ll have 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.
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, and you’ll get some protein from the chickpeas as well.
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 keeps people full. This is also good if you would like a snack that does not have the taste of “snack food.”
Homemade Trail Mix
When you make something yourself, you have full control over the ingredients. This way, the mix isn’t mostly candy. Proteins like nuts and seeds should form the base of your mix, then you can add a little chocolate or some dried fruit.
Although these ingredients are healthy, the calories add up quickly, so make sure you are keeping the portions reasonable. Pack it for travel days or for long days in the office.
Turkey Meatballs
Meatballs can be eaten cold from the container. Turkey meatballs can be made in large quantities, 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.
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 keep the bites from tasting dry, serve them with mustard. If unseasoned chicken is unappetizing, store it with a bit of olive oil and seasoning.
High-Protein Overnight Oats
Overnight oats aren’t just breakfast, they’re a solid between-meals option when you want something filling. Oats can be mixed with Greek yogurt and milk and chia seeds can be added for a thicker consistency. The following day, it is creamy and ready to eat on the go. Certified gluten-free oats can be used if you are gluten-free.
Tools Behind These Meals
Three tools that make prepping these snacks for the week simple.
- Yuiicaov Stainless Steel Baking Sheet Set. Roasted chickpeas need room to crisp, and two sheets fit a full batch.
- Cutluxe Carving Knife and Fork Set. Slicing a roasted turkey breast thin for roll-ups goes much faster with a real carving knife.
- MUNBYN Digital Food Scale. Weighing out jerky, trail mix, and chicken bites keeps snack portions consistent.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
