No matter what your eating plan is, a boost of protein is always a good idea. Everyone needs protein, no matter if you’re eating a low-carb, low fat, or keto diet. Protein is essential for bone and muscle development in children, and for those who are trying to lose weight or gain conditioning, building muscle is done with a diet rich in lean protein.
So when you reach for a snack, you want to grab something that is going to give your body what it needs. This list of high-protein snacks is full of easy to prepare, quick, and tasty high-protein recipes that are not only packed with lean protein, but they’re also fun and delicious as well.
Even your kids are going to love these high-protein snacks. They’re only concerned with flavor and not nutritional content, but you’ll know you’re giving your family the best building blocks for healthy bodies and good health.
What snack has the most protein?
In researching snacks that have the most protein, we’re going to go with lean meat. Jerky tops the list when it comes to protein-packed snack foods, with the highest concentration of protein. It may surprise you to know that turkey jerky is actually higher in protein than beef.
What are the top 10 high protein foods?
The top 10 high protein foods are quinoa, fish, lean beef, lentils, milk, Greek yogurt, cottage cheese, chicken breast, almonds, and eggs. Greek yogurt, cottage cheese and chicken breast top the list with 19 – 28 grams of protein per serving, while the rest are in the 6-9 grams per serving range.
All of these are considered to be high-protein foods.
Best High Protein Snacks
1. No-Bake Protein Balls
This recipe for No-Bake Protein Balls is easy and versatile. You can change up the flavor combinations within the recipe for some variety and add a fun twist to the taste.
Use your favorite nut butter, chocolate or carob chips, honey, and rolled oats, and add a bit of your favorite protein powder for an extra boost.
These are no-bake snacks that the family will love and you don’t even need a food processor. The secret to this recipe is to get nut butter that’s liquidy and not too solid for best results.
2. Ham Roll-ups
This quick and easy Ham Roll-ups recipe is simple and a great high-protein snack idea. Cream cheese is mixed with cheddar and melted in the microwave until smooth.
Simply spread the mixture on your ham slice and place a single green onion on the slice before rolling. Slice into rounds and chill until ready to serve.
This is a great recipe for the kids to help with. Perfect for potlucks, game days, or just a quick snack after school.
3. Grab and Go High Protein Veggie Cups
This High Protein Veggie Cup recipe packs a punch of Protein. 17 grams per serving to be exact, and they are sugar-free and low carb. You make them in a muffin pan, so the serving size is set. They are a perfect snack or breakfast on the go.
Use your favorite vegetables. Onions and peppers give this dish great color and taste. They’re a perfect savory snack. Mix up your eggs with your choice of cheese and you’re on your way to creating a snack that your family is going to love.
The secret ingredient in this dish is the smoked paprika. This gives the veggie cups a smoky flavor. Add bacon bits or switch up the veggies for a little variety. You can’t miss this one.
4. Crispy Almond Flour Crackers
These crispy Almond Flour Crackers are low carb and Paleo-friendly. Make these crackers to go with your favorite dip recipe. Perfect for an appetizer or snack.
The secret ingredient in this recipe is sesame seeds. They give these almond flour crackers an extra bit of flavor and crunch.
These crackers are sturdy enough to hold up to salsa or hummus or top them with spread or cheese and salami for a keto-friendly snack anytime. This is a keto-friendly cracker as well.
5. Cottage Cheese Toast
Cottage Cheese is not boring diet food, not anymore. It’s actually a high-protein snack idea whose time has come.
Spread your cottage cheese on toast for a quick snack with protein. Top with tomato slices, smoked salmon, fruit, or your favorite crunchy vegetables. There are endless variations to making Cottage Cheese Toast. We’re sure you find one you can’t live without.
When you need something fast with a boost of high protein, Cottage Cheese Toast is a perfect snack or breakfast in a hurry.
6. High Protein Chia Seed Pudding
With 5 grams of protein per ounce, Chia Seed Pudding is one of the best protein snacks. The seeds will soften in liquid to make a quick and easy snack that’s high in protein as well as other essential nutrients.
You can add flavored protein powders for an extra boost, or try it as a savory snack with herbs. Substitute fruit or other nuts and seeds.
There are nearly endless possibilities for this recipe. Try it with coconut milk, almond, or cashew milk, and experiment with flavorings. This is going to be a recipe you’ll want to make again and again.
7. Yogurt Bowl
Perhaps the easiest of the high-protein snack recipes is this Yogurt Bowl. You might be tired of the regular yogurt and granola that’s been a staple for so long, so, why not change it up with some creative ideas?
This is not your usual yogurt bowl. Use your favorite nut butter and some cinnamon, along with your flavored protein powder to mix up this delightful high protein, low fat, snack.
Top with your choice of fruits, nuts, or seeds for extra texture and crunch. This is a great after-workout snack or quick breakfast on the go.
8. High Protein French Toast
You might not think that French Toast qualifies as a snack with protein, but you’d be wrong. When you make this High Protein French Toast using protein bread, you up the ante on your French Toast game.
You can find bread that is dense with nuts and seeds and use more egg whites than yolks in your batter to make this version of a fancy breakfast treat more nutritious with a protein boost.
Flavor your batter with different spice profiles, or substitute some of your favorite fruit preserves in the batter for a fun variation on this classic recipe.
9. Life Changing Chicken Salad Bites
When we say these Chicken Salad Bites are “Life Changing”, we are not playing. This is one of the best chicken salad recipes we’ve found. It’s a delicious and high protein, just what you need for a quick snack or appetizer for your next get-together or meal.
Cream cheese and sour cream make a thick and tasty dressing for this salad. You’ll adore the creamy texture and tang that this combination brings to the flavor of the chicken.
The secret ingredient in this chicken salad is the hot sauce. The recipe recommends Frank’s, but you can substitute your favorite hot or mild sauce according to your preference. The serving suggestion of English Cucumber gives a fresh taste and bite to this dish.
10. 5 Minute Healthy Tuna Salad
This quick and easy 5- Minute Healthy Tuna Salad has only 4 ingredients. You can whip it together in a hurry for a great appetizer or brunch idea, or whenever you need a tasty high-protein snack.
In place of the use of common mayonnaise, this Healthy Tuna Salad uses Greek yogurt for the base. This gives an additional protein boost and when served on whole-grain crackers, makes a great presentation.
The secret ingredient in this recipe is a squeeze of fresh lemon juice for brightness and balance.
11. Scrambled Eggs
This recipe for Scrambled Eggs with Cottage Cheese is one of the snacks with protein that also doubles as an entree. Adding Cottage Cheese to your eggs boosts your protein intake to 17 grams per serving.
The great thing about whisking eggs with Cottage Cheese is that it makes the eggs cook up fluffy and delicious. You can season them to taste with whatever spices you prefer for a tasty and savory dish.
These scrambled eggs work great as a breakfast bowl or burrito, or top them with cheese and cook them in muffin tins for individual egg cup snacks.
12. High Protein Ranch Dip
This High Protein Ranch Dip is an easy recipe to make for any occasion. Cottage Cheese and dry Ranch seasoning make this dish a winner. It’s a high protein, low carb snack that pairs well with vegetables or whole-grain crackers.
The secret ingredient in this dish is the Ranch seasoning. However, you can substitute any flavor profile you prefer. Try a sweeter version and pair it with cut fruit instead of vegetables.
Tip: Blend the Cottage Cheese until smooth for a creamy texture. Even those who don’t like cottage cheese will never know what you used for the base of this dip until you tell them.
13. Sweet and Salty Trail Mix
Who doesn’t love Sweet and Salty Trail Mix? This recipe combines three kinds of nuts, two kinds of seeds, and some dried cranberry and coconut for that perfect blend of flavors.
Add chocolate or carob chips for another bit of sweetness, and throw in other dried fruits to mix it up. Omit the coconut if you’re not a fan.
This is a perfect high-protein snack that also gives you a satisfying sweetness and crunch. Prepare this in individual servings or put out a bowl for movie night.
14. Turkey Roll-ups
These Turkey Roll-ups with Cranberry and Pecan are perfect for an appetizer or party platter. They have wonderful color and flavor and make a great presentation for holidays or any occasion.
These finger foods are super easy to make; high protein, low carb, and delicious. You can make them ahead of time and chill them in the refrigerator before slicing and serving.
You can substitute your favorite dried fruits and nuts for variety and make the dish more savory by substituting herb or garlic cream cheese for plain.
15. Chia Seed Protein Pudding
Make this Chia Seed Protein Pudding ahead of time as the longer the seeds sit in liquid, the more they expand and turn to pudding. Add a boost of your favorite protein powder for flavor and additional nutrients.
Layer fruit with your Chia pudding and top with chopped nuts and seeds for a beautiful presentation and flavorful crunch.
You can substitute fruit in season, and use cashew, almond, or soy milk for a different flavor base each time you make it. Save leftovers in the refrigerator for up to 5 days in an airtight container.
16. Easy Black Bean Dip
This Easy Black Bean Dip is great for any occasion, and pairs well with multi-grain crackers or tortilla chips. The flavors are savory and a little spicy, which you can easily adjust to taste. You can use canned black beans, but please use all other additives as fresh as possible for best results.
Tip: Saute your onion and garlic before processing with the beans. This releases the flavors and helps them meld together more easily.
The secret ingredient in this dish is tomato paste. Gives the dip just a hint of sweetness; balanced with the citrus juice and apple cider vinegar.
17. 5 Minute Protein Peanut Butter Energy Bites
These high-protein snacks are great to keep on hand at home or in the workplace for when that snacking urge comes over you. Reach for these 5- Minutes Protein Peanut Butter Energy Bites instead of the junk food and stays on track with your eating plan.
These Energy Bites are easy to make and full of good nutrition. You’re going to want to make these routinely. It’s hard to keep them in the house, especially if you have kids who love to snack.
The secret ingredient in this high protein snack is protein powder. You can also add some mini chocolate or carob chips for added sweetness.
18. Classic Deviled Eggs
Deviled Eggs have been a staple at potlucks and parties since the dawn of time. Who knew they were also a high-protein snack? It’s true, the Classic Deviled Eggs recipe is a great healthy grab-and-go snack that is tasty and easy to make and gives you a protein boost as an added bonus.
Tip: Use good quality mustard, or substitute your favorite flavored mustard, ranch, or spicy mayo for a twist on this classic recipe.
The secret ingredient in Classic Deviled Eggs is the smoked paprika. This spice gives the deviled eggs a deep smoky flavor that everyone will love.
19. Healthy Chocolate Muscle Milk
This homemade Healthy Chocolate Muscle Milk is a perfect alternative to pre-mixed powdered mixes, eliminating the fake sugars, and other unnecessary ingredients that make them less than ideal.
This recipe uses unsweetened milk and cocoa powder, whey protein powder, and liquid stevia (but you can use monk sugar or your favorite sweetener. A pinch of Xanthan Gum to thicken it, and blend.
This is the most delicious muscle milk you’ll ever try and you’re going to want to mix it up so you have it on hand for a pre or post-workout protein boost.
20. The Best Homemade Beef Jerky
Beef Jerky is one of our favorite high-protein snack foods. It’s portable and tasty and packed with protein. The only downside is that it’s quite expensive to buy. That’s why this Best Homemade Beef Jerky is so great.
You start with an eye of round roast; freeze it and slice it, then mix up your marinade. Marinate your beef for up to 4 hours.
Dry in the oven on low temp until they are dehydrated enough. Then, enjoy!
Tip: Lay the strips in a single layer on a wire rack over a roasting pan to catch any drippings.
If you’ve got 15 minutes and two ingredients, (soybeans and salt), you can make one of the best high protein, and totally addictive snacks you’ll ever need in front you.
Edamame requires only that you clean and boil the soybeans for a few minutes, drain, and then toss with some coarse salt, pink salt, or sea salt.
This snack packs a punch of protein and satisfies that hand-to-mouth requirement we have when we are craving salty snacks.
22. Roasted Pumpkin Seed Hummus
This unusual recipe for Roasted Pumpkin Seed Hummus is great for fall get-togethers, or holiday parties. A flavorful departure from plain chickpea hummus, this recipe has a burst of savory flavor with every bite.
The base for this recipe is cannellini beans which have 8 grams of protein per half-cup serving. They have a buttery and creamy consistency which makes for perfect hummus.
The deeply smoky flavor of chili powder and smoked paprika give this dish another layer of flavor. Serve with naan bread, whole-grain crackers, or cut vegetables.
23. High Protein Hemp Hummus
This is your favorite chickpea hummus with a twist. The addition of hemp seed turns this hummus into High Protein Hemp Hummus.
Adding the hemp seeds means you reduce the tahini by just a little bit. Throw it all into the food processor and blend for a tasty and healthy dish.
Substitute your traditional salt and pepper for a spice blend such as “everything bagel” for another level of flavor. Serve with multigrain crackers, naan bread, or cut vegetables for a tasty and healthy hummus anytime.
24. Perfect Hard Boiled Eggs
This isn’t so much a recipe as it is a foolproof method for making Perfect Hard Boiled Eggs. So many people struggle with either under or overcooking hard-boiled eggs. Then, there’s the matter of peeling them.
This method allows you to make this high-protein snack food just right without risking that icky sulfur smell and taste.
Tip: Older eggs are easier to peel. If you’re planning to boil eggs, let them sit in the fridge for a week or so before you cook them. Put a bit of salt or vinegar in the water. This permeates the shell and makes the eggs easier to peel.
25. Healthy Banana Protein Muffins
This recipe for Healthy Banana Protein Muffins turns the traditional banana bread recipe on its head. This is a high-protein snack idea that the whole family is going to love.
These muffins are sugar-free with only the natural sweetness of the bananas, the honey, and the optional addition of chocolate chips for sweetness, and believe me, it is enough.
Enhance the flavor with your favorite protein powder and use oat or almond flour instead of AP. The result is a delicious, rustic, sweet, and tasty muffin that you will need to make on the regular to keep your family supplied.
26. Protein Granola Energy Bars
Protein Granola Energy Bars are the answer to store-bought protein bars. These are great for a pick-me-up anytime you need one and are packed with protein and nutrition.
Use your favorite protein powder and Chia seeds for that extra boost. Rolled oats, nut butter, and spices make these bars nearly irresistible.
Chocolate chips are optional but we think you should keep them in for that burst of sweetness that’s enhanced by the maple syrup or honey. You can’t go wrong. Bake them up until they’re golden brown then cool, cut, and serve.
27. Crispy Roasted Chickpeas
Chickpeas are a versatile and tasty ingredient in lots of vegetarian dishes. They’re also a great protein-packed snack food. Roasted and salted, they make a wonderful guilt-free snack that gives a boost of protein.
You can use canned chickpeas, just be sure to dry them completely before roasting or they will steam and will not crisp.
Eat them plain or use them in place of croutons in a salad. They can replace popcorn for movie night as well. I’m sure you’ll think of many ways to enjoy this crunchy snack.
28. Healthy High Protein Oatmeal Cookies
Have ripe bananas? Don’t make banana bread, try these Healthy High Protein Oatmeal Cookies.
These are not your typical peanut butter oatmeal cookies. The addition of protein powder is the secret ingredient that makes them a powerhouse of protein.
Use your favorite whey protein, and throw in some optional chocolate or carob chips for some extra sweetness.
Your family won’t be able to get enough of these cookies and your kids will be thrilled when they get them for breakfast!
29. Banana Bread Protein Balls
This recipe for Banana Bread Protein Balls is a simple no-bake snack that gets its boost from your favorite powdered whey protein. This recipe calls for vanilla flavoring.
Use your favorite nut butter and rolled oats and one overripe banana. Form the balls and freeze. It’s just as simple as that!
These high-protein snacks are perfect for any time you want a protein-rich snack or a late afternoon pick me up. The kids are going to love them too.
30. Vegan Air Fried Tofu Nuggets
This Air Fried Tofu Nuggets recipe is an easy and quick way to get your protein boost. You can make these in the oven, but the air fryer is the best way.
All you have to do is coat your tofu nuggets with spices and cook them up. It’s as simple as that. If you are using the oven method, put them in a hot oven on parchment paper on a baking sheet.
The secret ingredient is the spice blend with smoked paprika leading the flavor parade. Tofu will take on the flavor of anything you put on it, so you can change up the spice blend for variety.
What snacks are high in protein but low in fat?
For a snack that is low in fat and high in protein, reach for jerky, trail mix (combinations of nuts and seeds), hard-boiled eggs, or a great old standby; apple slices with peanut butter.
If you’re a dairy eater, you’re in luck. String cheese and Greek yogurt are both high in protein and low in fat.
What are 5 foods that are high in protein?
Surprisingly, there are foods in each food group and category that are high in protein. Here are 5:
- Dairy – Cottage Cheese
- Fruit – Guava
- Vegetable – Edamame (Soybeans)
- Meat – Chicken breast
- Nuts and Seeds – Almonds and Chia
Any of these choices give you a meal or snack that is high in protein. It’s smart to have these options on hand for a protein boost whenever you need one.
30 Best High Protein Snacks
- 1 c rolled oats
- ½ c natural peanut butter
- ⅓ c honey
- ¼ c chopped dark chocolate
- 2 tbsps flax seeds
- 2 tbsps chia seeds
- 1 tbsp chocolate-flavored protein powder
- Stir together all of your ingredients in a bowl until well-blended
- Cover the bowl and refrigerate for at least 30 minutes
- Scoop out the balls onto a sheet of parchment paper using a metal scoop.
- Keep the protein balls cold until you serve them.