Best High Protein Snacks
With the abundance of hyper-palatable food in modern America, maintaining a balanced diet can be challenging, but incorporating high protein snacks is a relatively simple way to enhance a nutrition regimen and mitigate cravings for potentially less healthy foods.
Protein-rich snacks offer numerous benefits, including increased satiety (feeling of fullness), muscle repair, and sustained energy levels. As a certified personal trainer who works with clients in Austin, Texas, I'll aim to provide some clarity to the question, "What snacks are high in protein?"
Let's start by defining what would be considered a high protein snack. High protein snacks contain a significant amount of protein, or they contain a high amount of protein relative to the amount of carbohydrates and fats in that particular food item. Protein-dense snacks can be beneficial for someone aiming to meet a specific daily protein goal and for those looking to curb hunger cravings without consuming what is considered a more energy-dense food (food that provides relatively little nutrients compared to the total amount of calories in that food).
Protein is essential for many bodily functions and specific fitness goals, like muscle building, weight management, and strength enhancement. Whether you're an athlete or someone looking to stay fit, high protein snacks can help you elevate your overall health and fitness. Many of the foods we'll discuss will even also be great high protein snacks for muscle gain.
Note that I am not a medical professional, and the information detailed in this article is not dietary advice. You should always consult with your doctor before beginning a nutrition and/or exercise regimen of any kind!
Let's begin by discussing some of my favorite high protein snack options!
Best High Protein Snacks
With a plethora of options, determining the best high protein snacks means we'll need to consider taste, convenience, nutrient content, and personal preferences/needs. It's important to understand that not all food options are appropriate for each person. Considerations like food intolerances or allergies need to be factored in, and such foods need to be avoided.
When crafting a nutrition regimen of any kind, an important consideration to make is how sustainable a particular approach is likely to be. Discipline is always required when attempting to make a lifestyle adjustment. However, if a diet is too restrictive, it's very unlikely to succeed and produce any long-term results. For those seeking professional guidance with their nutrition regimen, consider speaking to your doctor or a registered dietician!
Here's a closer look at some of the best high protein snacks that I enjoy incorporating into my daily routine:
Greek Yogurt
Greek yogurt is one of my favorite protein rich snacks due to its high protein content and convenience factor. A single serving often contains around 10-20 grams of protein, and many options offer very low carbohydrate and fat content, making it a satisfying choice that can keep overall calorie intake under control.
Rich in probiotics, Greek yogurt also supports gut health. It's available in various flavors, from vanilla/plain to fruit-infused varieties, allowing it to be enjoyed on its own or enhanced with toppings like nuts and honey. Some of my favorite brands include Two Good and Forergor Project.
Cottage Cheese
Cottage cheese is a classic and more traditional high protein snack, offering about 13 grams of protein per half-cup serving. It's low in calories yet filling, which makes it an ideal option for anyone looking to lose weight or maintain a healthy diet. It can be enjoyed sweet with fruits and a sprinkle of cinnamon or savory, paired with sliced veggies or whole-grain toast.
Hard-Boiled Eggs
Hard-boiled eggs are a quintessential high protein snack, providing roughly 6 grams of protein per egg. They are easy to prepare and portable, making them perfect for on-the-go snacking. Eggs are a great source of essential amino acids and other nutrients like vitamin D and choline, which are beneficial for brain health. Eggs are also considered to be the gold standard when measuring a food's bioavailability, which relates to the body's ability to absorb the nutrients from a specific food. Generally, animal products will have a higher bioavailability compared to plant-based foods. So, eggs have a very high bioavailability!
Jerky
Jerky, particularly beef or turkey jerky, is a protein-packed snack that's both flavorful and convenient. A typical serving of jerky can offer 9-12 grams of protein, along with a rich taste that satisfies savory cravings. Jerky is often available in various flavors, ranging from classic smoked to spicy and teriyaki. It's an excellent option for those who want a convenient, healthy, and satiating snack, especially during outdoor activities or long trips.
For those looking for a low fat option, consider turkey jerky compared to beef jerky, as turkey is typically less fatty compared to beef.
Protein Bars
Protein bars are the ultimate on-the-go snack, designed to deliver a solid protein serving. Protein bars can provide anywhere from 10 to 30 grams of protein per bar, depending on the brand and ingredients. They come in an array of flavors, such as chocolate, peanut butter, cookie dough, and fruit combinations, catering to diverse taste preferences.
When choosing a protein bar, it's important to consider which source of protein you prefer or require. While most protein bars contain milk sources of protein, there are many options for those who need to avoid dairy as well!
Some protein bars can also serve as meal replacements in that they are pretty high in calories in addition to offering a lot of protein. Be sure to read the nutrition label on protein bars to compare calorie, fat, and carbohydrate content. Some protein bars, like those from Quest, are also high in fiber, which can support overall health.
I consider the snacks listed above to be some of the best due to their high protein content, convenience factor, and versatility. Whether I'm aiming to satisfy cravings, fuel a workout, or maintain a healthy and controlled diet, incorporating these high protein snacks into my routine enables me to stick to my nutrition goals in a more practical and successful manner.
Low Calorie High Protein Snacks
For those looking to lose weight or even maintain their weight, controlling calorie intake and monitoring protein consumption is essential. Low calorie high protein snacks like celery sticks with hummus, turkey slices, and edamame provide a nice protein boost without excessive calories. These options can mitigate hunger without contributing significant calories to someone's daily nutrition regimen. Let's explore some of these snack options in more detail!
Low calorie and high protein snack options can be a valuable part of a weight loss regimen.
Edamame
Edamame, or young soybeans, are a solid snack option, offering 17 grams of protein per cup with only about 189 calories (average). These little greens are not just high in protein, but they're also rich in fiber, vitamins, and minerals, which contribute to a feeling of satiety (fullness). Edamame is often enjoyed steamed and lightly salted or tossed in salads for added texture and nutrition.
Tuna
Tuna is a lean protein powerhouse, with a 3-ounce serving containing around 20 grams of protein and only about 100 calories. It's an excellent choice for those seeking a quick, low calorie, high protein snack. Tuna can be served straight from the can or pouch, added to a salad, or mixed with a bit of olive oil and lemon juice for added flavor without the extra calories.
Turkey Slices
Turkey slices are a very convenient option for a low calorie, high protein snack. With approximately 18 grams of protein and only 90 calories per 3-ounce serving, turkey slices are a solid option for those looking to build muscle or maintain a lean physique. They can be rolled up with a slice of cheese, wrapped around a piece of fruit like apple or pear, or enjoyed on their own for a quick protein boost. Of course, they can be served on bread for a turkey sandwich, but omitting the bread may be ideal if one's trying to limit calories!
Almonds
Almonds, while slightly higher in calories with about 160 calories per ounce, offer approximately 6 grams of protein. They are packed with healthy fats, fiber, and essential nutrients like vitamin E and magnesium, making them a well-rounded snack. A small handful of almonds can stave off hunger and provide sustained energy. To keep calories in check, it's important to measure portions, as it's easy to overindulge. While tree nuts offer an abundance of nutrients, they are still quite energy-dense.
These low-calorie, high-protein snacks are quality options for those targeting a lower calorie intake while still getting enough protein to support muscle maintenance and overall health. Incorporating such snacks into a daily nutrition regimen can help achieve various fitness goals without feeling deprived.
High Protein Low Carb Snacks
In a similar vein as low calorie and high protein snacks, those seeking fat loss or weight maintenance may need to monitor their carbohydrate intake. In this instance, a high protein, low carb snack can help someone stick to their nutrition regimen without feeling deprived or overly restricted with their food intake. Options such as cheese sticks, nuts, and smoked salmon are great choices. Many snacks previously mentioned can fit into this list: beef jerky, eggs, greek yogurt, etc. Let's discuss some low carb, high protein snack options that are yet to be mentioned!
Cheese Sticks
Cheese sticks are one of my favorite low carb high protein snacks! They're a convenient and delicious low carb snack, providing about 7 grams of protein and less than 1 gram of carbohydrates per stick. Low fat options also exist, so they consist almost exclusively of protein with respect to their macronutrient profile. Cheese sticks can be enjoyed on their own, paired with nuts, or wrapped in deli meats like turkey or ham for an extra boost in protein.
Pork Rinds
Pork Rinds are one of my go-to high protein low carb snacks! They offer about 9 grams of protein with 0 (that's right, zero) grams of carbohydrates. They're light but satisfying. If monitoring total fat and sodium intake, pork rinds can be a solid high protein low carbohydrate snack option!
In addition to many of the high protein snacks listed above, there are several Keto options that serve as low calorie high protein options. Most grocery stores like HEB, Publix, and even Whole Foods will likely carry several Keto snack options. Just note that while something may be Keto or low carb, that does not inherently make it low calorie or even "healthy." Reading the nutrition label on the foods you buy is an essential task for constructing a healthy and well-rounded diet, regardless of protein goals.
High Protein Vegan Snacks
Subscribing to a vegan diet can make it more difficult to consume an adequate amount of protein on a regular basis. However, in today's age, a number of quality high protein options exist for those on a plant-based diet. Chickpeas, lentils, and quinoa are excellent choices for example. Products like vegan protein bars and plant-based yogurts also offer convenient options for vegans aiming to increase their protein intake.
The important thing to remember when constructing a plant-based meal plan is to incorporate a variety of protein sources to construct a complete protein profile (adequate amounts of all essential amino acids). Let's discuss some potential high protein vegan snacks below!
Hummus with Veggies
A typical serving of hummus provides about 2-3 grams of protein, which can be complemented with other important nutrients by pairing it with protein-rich veggies like broccoli and bell peppers. Hummus is also a great source of fiber and healthy fats, making it a balanced snack that provides a feeling of satiety. Its versatility allows it to be enjoyed with a variety of vegetables, or it can even be spread on whole-grain crackers.
Roasted Chickpeas
Roasted chickpeas are a crunchy and satisfying snack high in protein, offering around 6 grams per half-cup serving. They are not only rich in protein but also contain a high amount of fiber and minerals like iron. Roasted chickpeas can be seasoned with various spices to add different flavors and can be a great substitute for less healthy snacks like chips. They are easy to prepare and can be stored for on-the-go snacking.
Almond Butter with Apple Slices
Almond butter goes great with apple slices, creating a snack that is both nutritious and tasty. With around 3 grams of protein per tablespoon (similar to peanut butter), almond butter is a solid source of plant-based protein, along with healthy fats and vitamin E. When spread on apple slices, it offers a balance of protein, fiber, and natural sweetness, making it a delicious and healthy snack to curb hunger between meals.
As you may be wondering, yes, the almond butter in this snack can be replaced with peanut butter or any other nut/seed butter, for that matter. Almond butter is just my preferred choice!
Tofu Bites
Tofu bites can offer about 10 grams of protein per half-cup serving, and they can be seasoned with soy sauce, garlic, or nutritional yeast and baked. Tofu bites can also be enjoyed on their own or tossed into salads to add protein to a green dish!
High Protein Snacks for Kids
Kid-friendly high protein snack options include peanut butter and banana slices, cheese cubes, and yogurt parfaits with berries. These snacks are not only nutritious but also appealing to young people.
Yogurt Parfaits
Yogurt parfaits are a delicious and visually appealing snack that can be prepared to suit any child's preference. Using low fat Greek yogurt as a base, which contains about 10 grams of protein per serving, parfaits can be layered with fresh fruits like berries or bananas and even granola for added texture (I prefer them served this way). The natural sweetness of the fruits combined with the creamy yogurt makes it a treat that kids will look forward to. Consumers can add a serving of honey or a few chocolate chips for extra sweetness.
Peanut Butter and Banana Sandwiches
A traditional favorite, peanut butter and banana sandwiches are not only tasty, but they're also a high protein snack for kids that contain healthy fats. Peanut butter offers around 6-7 grams of protein per two tablespoons (typically one serving). When paired with banana slices on whole-grain bread, peanut butter becomes a balanced snack, providing energy for active kids.
Turkey Roll-Ups
Turkey roll-ups are a protein-rich snack that is relatively easy to prepare. With approximately 5 grams of protein per slice, turkey can be rolled up with cheese or veggies like cucumber, pickles, or even bell peppers. These roll-ups are nutritious and versatile, allowing them to be incorporated with different fillings to keep snack time fresh and exciting.
Low Fat High Protein Snacks
Low fat high protein snacks can be a valuable ally for those aiming to control or reduce their total fat intake. Consider snacks like grilled chicken strips, egg whites, and low fat Greek yogurt. These snack options can help maintain a low fat diet while ensuring adequate protein consumption.
Non-fat Greek yogurt can be a convenient high protein snack option for those on a time crunch!
Egg White Muffins
Egg white muffins are a fantastic low fat and high protein snack option, providing a significant amount of protein with minimal fat. This snack can be prepared by mixing egg whites with vegetables such as spinach, bell peppers, and onions to deliver a flavorful and nutrient-dense snack. Whole wheat muffins can offer a healthy carbohydrate option for this snack. Some grocery stores even carry low carbohydrate muffins.
With roughly 3-4 grams of protein per muffin, this can be an excellent breakfast option for those on the go or those needing a mid-afternoon energy boost. Egg white muffins can prepared in a batch in advance and stored in the fridge or freezer for easy access. Thus making this low fat high protein snack convenient and versatile!
Low Fat or Non Fat Greek Yogurt
Low fat or non fat Greek yogurt can be an excellent high protein snack option. I have a low fat Greek yogurt with breakfast every morning as it's a convenient whole food option that provides quality protein along with several probiotics that support a healthy gut!
Lentil Soup
Lentil soup offers a comforting and high protein snack option that is naturally low in fat. Lentils are very nutrient-dense, providing about 18 grams of protein per cup, dietary fiber, and essential nutrients like iron and folate.
A warm bowl of lentil soup can be a hearty snack between meals, helping minimize hunger throughout the day without contributing a significant amount of calories or fat to one's overall intake.
High Protein Snack Options
High protein snacks offer a convenient and beneficial food option for those targeting a well-rounded nutrition regimen. Many of the snacks discussed in this article offer low fat, low calorie, and even plant-based options. Most of them are even great high protein snack options for muscle gain.
It's important to remember that there's not going to be a particular food that will make someone "healthy" or enable them to become "jacked." Fitness goals such as these require a much more in-depth approach concerning overall nutrition and training regimens. However, every meal is an opportunity to move closer to or further away from your goals. So, finding ways to stick to a particular nutrition regimen and make doing so more practical and sustainable can be a worthwhile investment.
When planning a nutrition regimen, sustainability and consistency are critical factors to consider!
It should also be noted that not everyone's protein goals will or should be the same. Protein goals vary from person to person for numerous reasons. So, when constructing and planning a meal plan, one should always consult with their doctor and/or dietician to get personal feedback and recommendations from a medical professional.
Considering goals, dietary needs and restrictions, and meal schedule will be impactful factors when planning a daily nutrition regimen; incorporating high protein snacks can be a convenient and reliable strategy for controlling calorie intake and fighting troublesome hunger cravings!
Please note that I am not a medical professional, and the information in this article is not to be interpreted as dietary advice. You should always consult with your doctor before beginning a nutrition and/or exercise regimen.