One of the best things you can do for energy is work on your arsenal of high-protein snacks. They will come in clutch every time you start to fade at your desk in the late afternoon hours, but don’t want to ruin your dinner with a bag of chips.
“It’s good to prioritize snacks that are high in protein because it’s a great way to fill in any protein intake gaps you may have, and helps you meet your daily protein needs,” explains Umo Callins, R.D.N., a dietitian with Well Rooted Health and Nutrition. “It also helps ensure you are satiated between meals because protein helps you feel satisfied. Having a high-protein snack can also help with keeping your blood sugar stable, which helps with your energy levels. A high protein snack is also great for individuals seeking to lose weight and for those that want to build and/or retain muscle.”
Meet the Experts: Umo Callins, R.D.N., a dietitian with Well Rooted Health and Nutrition, Yaa Boakye, R.D.N., P.T., a nutrition consultant and body data practitioner based in Naples, Florida, Gretchen Zimmermann, R.D., dietitian and vice president of clinical strategy at Vida Health, et al.
Protein needs vary from person to person, depending on their personal health, body composition, and goals. Yaa Boakye, R.D.N., P.T., a nutrition consultant and body data practitioner based in Naples, Fla, says that the International Society of Sports Nutrition suggests having 1.4 to 2 grams of protein per kilogram of bodyweight: “This could mean 95 to 136 grams per day for someone weighing 150 pounds,” she adds.
Whether you have gym goals or are generally trying to eat more protein, dietitians have plenty of go-to snacks that can help. Below, they share their favorites and how much protein they contain. As a disclaimer: The nutrient values are approximations and may vary by ingredient brand, portion sizes, and preparation methods, says Boakye: “Always use measurement tools and check nutritional labels for the most accurate information.”
Greek yogurt parfait
Protein: 20 grams
Add fresh, fiber-rich fruit like berries or mango and nuts like almonds, which are rich in healthy fats, to six ounces of plain Greek yogurt for a refreshing, sustaining, balanced snack or breakfast, says Boakye.
Black bean and avocado toast
Protein: 14 grams
To get you from lunch to dinner, fuel your systems with some good nutrition in the form of whole grain toasted bread smeared with fresh avocado and fiber-rich black beans. “Beans offer a significant 7 to 8 grams of protein per half cup, while whole grain bread adds another 3 to 5 grams,” says Boakye. “This combination of plant-based protein, fiber, and healthy fats makes it a hearty, accessible option.”
Cottage cheese, fruit, and flax seeds
Protein: 16 grams
One cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit—Boakye recommends pineapple—is a great afternoon snack. “Cottage cheese offers 14 grams of protein per cup, making it a dense source of protein while being affordable,” she explains. “The flaxseeds add healthy fats, fiber, and a slight nutty flavor, while pineapple provides sweetness and vitamin C.”
Iced protein coffee
Protein: 20 grams
“Iced protein coffee is popular right now and for good reason,” says Gretchen Zimmermann, R.D., dietitian and vice president of clinical strategy at Vida Health. “It’s easy to make, delicious in summer, and provides around 20 grams of protein.” Try blending brewed coffee with vanilla protein powder, unsweetened almond milk, and cinnamon.
Peanut butter and banana smoothie
Protein: 16 grams
Blend up a protein-packed smoothie that will also satisfy your sweet tooth. Boakye likes throwing oats in for a protein boost. “Oats alone aren’t particularly high in protein (about 5 grams per cup), so combining them with peanut butter (which is about 4 grams per tablespoon) and milk (at 8 grams per cup) helps create a more balanced snack,” she says. “Adding a banana for sweetness and potassium rounds it out.”
Chia pudding with almonds and blueberries
Protein: 12 grams
You can make chia pudding by soaking two tablespoons of chia seeds in a cup of almond milk overnight. Add a tablespoon of almonds and blueberries for crunch, fiber, and flavor: a light but sustaining option, Boakye says.
Refried bean wrap
Protein: 13 grams
In a pinch, you can always slap some refried beans on a whole wheat tortilla and call it a savory snack. “Beans are an affordable protein source, offering around 7 to 8 grams per half-cup,” says Boakye. You can choose to keep it simple or add toppings like salsa, lettuce, and guacamole.
Protein mug cake
Protein: 20 grams
“Protein mug cakes are easy to make and feel like a dessert, but they have nutritious ingredients,” says Zimmermann. All you have to do is mix a scoop of protein powder, an egg, and half of a mashed banana in a mug and microwave the mixture for 60 to 90 seconds until desired texture.
Smoked salmon on whole wheat crackers
Protein: 18 grams
Two ounces of smoked salmon on four whole wheat crackers can take you from feeling fatigued to full, says Boakye. Salmon is also rich in omega-3 fatty acids, which provide their own array of benefits for brain health, heart health, and more.
Energy balls
Protein: 5 grams per ball
“Make them at home with protein-containing ingredients like protein powder, nuts, seeds, nut butter, or powdered peanut butter,” suggests Avery Zenker, R.D., a dietitian and contributor to MyHealthTeam. “Use dried fruit like dates as a natural sweetener, and add in other flavors like cocoa powder, chocolate chips, maple syrup, vanilla extract, or cinnamon.” Depending on how you make them, they usually hit around 5 grams of protein per ball, Zenker says, which means two to three would be a great high-protein snack.
Lentil bowl with tomatoes, cucumbers, and tahini
Protein: 16 grams
Lentils are an affordable, plant-based protein source, offering around 9 grams of protein per half cup, says Boakye. Tahini acts as a nutritious sauce that brings flavor and energy to the party, and the fresh vegetables make it filling and flavorful.
Edamame and avocado rice cake
Protein: 13 grams
Edamame provides around 8 grams of protein per half cup, and avocado adds healthy fats to make this snack satisfying, says Boakye. The rice cake is the perfect low-calorie, crunchy delivery system for those main players.
Hard-boiled eggs
Protein: 13 grams
Two large eggs are a great snack because they are a high-quality protein and packed full of other nutrients, says Callins.
Popcorn with nutritional yeast
Protein: 10 grams
“A typical serving of air-popped popcorn (about 5 cups) contains 5 grams of protein,” says Zenker. “Two tablespoons of nutritional yeast provide about 5 grams of protein. Together, that’s about 10 grams of protein. This snack is also high in fiber and less than 200 calories.”
Beef jerky
Protein: 12 grams
One ounce of beef jerky provides around 9 to 12 grams of protein, says Callins. “Beef jerky is a [favorite] because it’s a complete protein which contains all essential amino acids, it’s easy to pack for an on-the-go snack, and can be found in many places, including convenience stores,” she adds.
Protein bar
Protein: 10 to 12 grams
This may seem like an obvious one, but it’s practical. Protein bars are convenient and can provide 10 to 12 grams of protein. “Look for bars that have at least 10 grams of protein and are low in sugar (ideally less than 5 rams) and fat (ideally less than 10 grams),” Zenker recommends.
Pumpkin seeds
Protein: 18 grams
Enjoy a half-cup of an easy, whole food snack, says Zenker. They’re also high in fiber and healthy fats, and free of added sugar, which helps contribute to a satisfying effect.
Baked tofu
Protein: 17 grams
“Tofu contains about 17 grams of protein in a 100-gram serving,“ says Zenker. “Add some seasoning and bake in the oven or air fryer, and enjoy a high-protein snack that’s also a source of essential minerals like calcium and zinc.”
Powdered peanut butter and fruit
Protein: 14 grams
Powdered peanut butter is higher in protein and lower in fat and calories than regular peanut butter, Zenker explains. “A 30-gram serving of powdered peanut butter provides 14 grams of protein, 120 calories, and 4 grams of fiber,” she adds. “Choose the type without added sugar and sodium, and it’s a one-ingredient protein source. Mix it with a bit of water or milk of choice and enjoy it as a dip for fruit like apple slices or banana.”
Protein shake
Protein: 20 to 30 grams
Most protein powders and shakes contain substantial protein, and they’re quick and convenient. Zenker recommends shaking a scoop of protein powder in water or your milk of choice. Alternatively, you can purchase pre-made protein shakes. “Look for shakes that contain little to no added sugar, and avoid artificial sweeteners if that’s a goal for you,” she concludes.
Greek yogurt protein bark
Protein: 22 to 25 grams
Zimmermann loves that this is a kid-friendly option and can be made in advance. “Mix 2 cups of nonfat Greek yogurt, 2 scoops protein powder, 1 teaspoon of vanilla, and 1 to 2 teaspoons of honey or stevia,” she advises. Spread on a parchment-lined tray, top with hemp seeds, berries, and dark chocolate chips. Freeze over two to four hours, then break into four pieces, each of which should provide between 22 and 25 grams of protein.
Hummus and veggies
Protein: 10 grams
Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they’re lacking, says Lee Cotton R.D.N., owner of Lee Cotton Nutrition. The veggies bring the fiber to the party, and before you know it, you’re feeling satisfied.
Turkey roll-ups
Protein: 14 to 18 grams
This is an easy snack that you could technically eat directly out of the fridge, and it’s super customizable, says Cotton. You can roll sliced deli turkey into a spiral bound with your favorite cheese and leafy greens, or add carrots or red pepper for a crunch. You can even throw in fruit like an apple for some sweetness.
Air-fried chickpeas
Protein: 14 grams per cup
“Crunchy, savory, and portable!” says Alexandria Hardy, R.D.N., owner of Pennsylvania Nutrition Services and brand ambassador for Wholesale Nuts. “It’s great for satisfying salty cravings, and you can add different spices or herbs to change the flavor.”
Nut butter-stuffed dates
Protein: 7 grams per two dates
Scoop a tablespoon of your favorite low-sugar nut butter into a pitted date and let your tastebuds enjoy. “Sweet, salty, and full of natural energy—this is my afternoon pick-me-up of choice,” says Hardy.
Cheese stick with almonds
Protein: 13 grams
This is another one that’s easy to pack and take to-go or eat standing in the kitchen in a fit of hanger. It’s recommended by Cassandra Lepore, M.S., R.D., a dietitian based in New Jersey.
Cottage cheese with ranch seasoning and veggies
Protein: 25 grams
“One of my go-to easy, high-protein snacks is mixing ranch seasoning into about a cup of cottage cheese,” says Lepore. “Use fresh veggies or crackers for dipping. For a twist, add some pesto or blend the cottage cheese for a creamier texture, if you prefer.”
Tuna and crackers
Protein: 21 grams
“Try making a tuna salad with canned tuna, plain Greek yogurt for extra protein, Dijon mustard, celery, red onion, and seasonings,” says Lepore. “Serve with crackers for a tasty and satisfying snack!”
Protein oatmeal
Protein: 20 grams
One cup of oats, 1 tablespoon of peanut butter, 1 tablespoon of hemp seeds, and 2 tablespoons of Greek yogurt make for a hearty, semi-sweet snack. “Peanut butter provides protein and healthy fats but can be calorie-dense, so adjusting the portion is key,” says Boakye.
Cottage cheese toast with fruit
Protein: 12 to 18 grams
“Peach toast is a great summer option for a snack,” says Zimmermann. “Sliced peaches on whole wheat toast, ¼ cup cottage cheese, drizzle olive oil, and balsamic.”
Tofu scramble with spinach and salsa
Protein: 18 grams
“Tofu is a plant-based protein powerhouse, offering around 10 to 12 grams per half block,” says Boakye. “Spinach provides a nutrient boost, and salsa adds flavor without unnecessary calories or sodium.”
