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Dietitians Share the Best High-Protein Snacks MoMo Productions – Getty Images<\/p>\n
Protein<\/a> seems to be everywhere these days, and for good reason: This vital macronutrient is key for maintaining strong muscles, high energy levels, and a speedy metabolism. As such, having a fully stocked arsenal of high-protein snacks can help power you through your busiest days. We asked dietitians and nutrition experts to share their favorite high-protein snacks, both homemade and store-bought, that can help you meet your protein goals every day.<\/p>\n \u201cIt\u2019s good to prioritize snacks that are high in protein because it\u2019s a great way to fill in any protein intake gaps you may have, and helps you meet your daily protein needs,\u201d explained Umo Callins, R.D.N.<\/a>, a dietitian with Well Rooted Health and Nutrition. \u201cIt also ensures 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 is good for your energy levels. A high protein snack is also great for individuals seeking to lose weight<\/a> and for those that want to build and\/or retain muscle.\u201d<\/p>\n Meet the Experts: Umo Callins, R.D.N.<\/a>, a dietitian with Well Rooted Health and Nutrition, Yaa Boakye, R.D.N., P.T.<\/a>, a nutrition consultant and body data practitioner based in Naples, Florida, Gretchen Zimmermann, R.D.<\/a>, dietitian and vice president of clinical strategy at Vida Health, et al.<\/p>\n Protein needs<\/a> vary from person to person, depending on their personal health, body composition, and goals. Yaa Boakye, R.D.N., P.T.<\/a>, a nutrition consultant and body data practitioner based in Naples, Fla, said that the International Society of Sports Nutrition suggests having 1.4 to 2 grams of protein per kilogram of bodyweight: \u201cThis could mean 95 to 136 grams per day for someone weighing 150 pounds,\u201d she added.<\/p>\n Read on to discover new high-protein snacks that you can add to your rotation, plus the best time of day to enjoy them. The amount of protein in each snack is an estimate and may vary by ingredient brand, portion sizes, and preparation methods. \u201cAlways use measurement tools and check nutritional labels for the most accurate information,\u201d said Boakye.<\/p>\n Easy and tasty high-protein snacksGreek yogurt parfait<\/p>\n Protein: 20 grams<\/p>\n 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, said Boakye.<\/p>\n Black bean and avocado toast<\/p>\n Protein: 14 grams<\/p>\n To get you from lunch to dinner, fuel your systems with some good nutrition in the form of whole grain toast smeared with fresh avocado and fiber-rich black beans. \u201cBeans offer a significant 7 to 8 grams of protein per half cup, while whole grain bread adds another 3 to 5 grams,\u201d said Boakye. \u201cThis combination of plant-based protein, fiber, and healthy fats makes it a hearty, accessible option.\u201d<\/p>\n Cottage cheese, fruit, and flax seeds<\/p>\n Protein: 16 grams<\/p>\n One cup of cottage cheese<\/a> topped with a tablespoon of flaxseeds and your choice of fruit\u2014Boakye recommended pineapple\u2014is a great afternoon snack. \u201cCottage cheese offers 14 grams of protein per cup, making it a dense source of protein while being affordable,\u201d she explained. \u201cThe flaxseeds add healthy fats, fiber, and a slight nutty flavor, while pineapple provides sweetness and vitamin C.\u201d<\/p>\n Iced protein coffee<\/p>\n Protein: 20 grams<\/p>\n \u201cIced protein coffee is popular right now and for good reason,\u201d said Gretchen Zimmermann, R.D.<\/a>, a dietitian and vice president of clinical strategy at Vida Health. \u201cIt\u2019s easy to make, delicious in summer, and provides around 20 grams of protein.\u201d Try blending brewed coffee with vanilla protein powder, unsweetened almond milk, and cinnamon.<\/p>\n Peanut butter and banana smoothie<\/p>\n Protein: 16 grams<\/p>\n Blend up a protein-packed smoothie that will also satisfy your sweet tooth. Boakye suggested throwing oats in for a protein boost. \u201cOats alone aren\u2019t 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,\u201d she said. \u201cAdding a banana for sweetness and potassium rounds it out.\u201d<\/p>\n Chia pudding with almonds and blueberries<\/p>\n Protein: 12 grams<\/p>\n You can make chia pudding by soaking two tablespoons of chia seeds<\/a> 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 said.<\/p>\n Refried bean wrap<\/p>\n Protein: 13 grams<\/p>\n In a pinch, you can always slap some refried beans on a whole wheat tortilla and call it a savory snack. \u201cBeans are an affordable protein source, offering around 7 to 8 grams per half-cup,\u201d said Boakye. You can choose to keep it simple or add toppings like salsa, lettuce, and guacamole.<\/p>\n Protein mug cake<\/p>\n Protein: 20 grams<\/p>\n \u201cProtein mug cakes are easy to make and feel like a dessert, but they have nutritious ingredients,\u201d said 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 it reaches your desired texture.<\/p>\n Smoked salmon on whole wheat crackers<\/p>\n Protein: 18 grams<\/p>\n Two ounces of smoked salmon on four whole wheat crackers can take you from feeling fatigued to full, said Boakye. Salmon is also rich in omega-3 fatty acids, which provide their own array of benefits<\/a> for brain health, heart health, and more.<\/p>\n Energy balls<\/p>\n Protein: 5 grams per ball<\/p>\n \u201cMake them at home with protein-containing ingredients like protein powder, nuts, seeds, nut butter, or powdered peanut butter,\u201d suggested Avery Zenker, R.D.<\/a>, a dietitian and contributor to MyHealthTeam. \u201cUse dried fruit like dates as a natural sweetener, and add in other flavors like cocoa powder, chocolate chips, maple syrup, vanilla extract, or cinnamon.\u201d Depending on how you make them, they usually hit around 5 grams of protein per ball, Zenker said, which means two to three would be a great high-protein snack.<\/p>\n Lentil bowl with tomatoes, cucumbers, and tahini<\/p>\n Protein: 16 grams<\/p>\n Lentils are an affordable, plant-based protein source, offering around 9 grams of protein per half cup, said Boakye. Tahini acts as a nutritious sauce that brings flavor and energy to the party, and the fresh vegetables make it filling and tasty.<\/p>\n Edamame and avocado rice cake<\/p>\n Protein: 13 grams<\/p>\n Edamame provides around 8 grams of protein per half cup, and avocado adds healthy fats to make this snack satisfying, said Boakye. The rice cake is the perfect low-calorie, crunchy delivery system for those main players.<\/p>\n Hard-boiled eggs<\/p>\n Protein: 13 grams<\/p>\n Two large eggs<\/a> are a great snack because they are a high-quality protein and packed full of other nutrients, said Callins, including choline, healthy fats, and antioxidants.<\/p>\n Popcorn with nutritional yeast<\/p>\n Protein: 10 grams<\/p>\n \u201cA typical serving of air-popped popcorn (about 5 cups) contains 5 grams of protein,\u201d said Zenker. \u201cTwo tablespoons of nutritional yeast provide about 5 grams of protein. Together, that\u2019s about 10 grams of protein. This snack is also high in fiber and less than 200 calories.\u201d<\/p>\n Beef jerky<\/p>\n Protein: 12 grams<\/p>\n One ounce of beef jerky provides around 9 to 12 grams of protein, said Callins. \u201cBeef jerky is a [favorite] because it\u2019s a complete protein which contains all essential amino acids, it\u2019s easy to pack for an on-the-go snack, and can be found in many places, including convenience stores,\u201d she added.<\/p>\n Protein bar<\/p>\n Protein: 10 to 12 grams<\/p>\n This may seem like an obvious one, but it\u2019s practical. Protein bars<\/a> are convenient and can provide 10 to 12 grams of protein or more. \u201cLook for bars that have at least 10 grams of protein and are low in sugar (ideally less than 5 grams) and fat (ideally less than 10 grams),\u201d Zenker recommended.<\/p>\n Pumpkin seeds<\/p>\n Protein: 18 grams <\/p>\n Enjoy a half-cup of this easy, whole food snack, said Zenker. They\u2019re also high in fiber and healthy fats and free of added sugar, which helps contribute to a satisfying effect.<\/p>\n Baked tofu<\/p>\n Protein: 17 grams<\/p>\n \u201cTofu contains about 17 grams of protein in a 100-gram serving,\u201d said Zenker. \u201cAdd some seasoning and bake in the oven or air fryer to enjoy a high-protein snack that\u2019s also a source of essential minerals like calcium and zinc.\u201d<\/p>\n Powdered peanut butter and fruit<\/p>\n Protein: 14 grams<\/p>\n Powdered peanut butter is higher in protein and lower in fat and calories than regular peanut butter, Zenker explained. \u201cA 30-gram serving of powdered peanut butter provides 14 grams of protein, 120 calories, and 4 grams of fiber,\u201d she said. \u201cChoose the type without added sugar and sodium, and it\u2019s 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.\u201d<\/p>\n Protein shake<\/p>\n Protein: 20 to 30 grams<\/p>\n Most protein powders and shakes contain substantial protein, and they\u2019re quick and convenient. Zenker recommended shaking a scoop of protein powder in water or your milk of choice. Alternatively, you can purchase pre-made protein shakes. \u201cLook for shakes that contain little to no added sugar and avoid artificial sweeteners if that\u2019s a goal for you,\u201d she concluded.<\/p>\n Greek yogurt protein bark<\/p>\n Protein: 22 to 25 grams<\/p>\n Zimmermann loves that this is a kid-friendly option and can be made in advance. \u201cMix 2 cups of nonfat Greek yogurt, 2 scoops protein powder, 1 teaspoon of vanilla, and 1 to 2 teaspoons of honey or stevia,\u201d she said. Spread on a parchment-lined tray, top with hemp seeds, berries, and dark chocolate chips. Freeze for two to four hours, then break into four pieces, each of which should provide between 22 and 25 grams of protein.<\/p>\n Hummus and veggies<\/p>\n Protein: 10 grams<\/p>\n Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they\u2019re lacking, said Lee Cotton, R.D.N.<\/a>, owner of Lee Cotton Nutrition. The veggies bring the fiber to the party, and before you know it, you\u2019re feeling satisfied.<\/p>\n Turkey roll-ups<\/p>\n Protein: 14 to 18 grams<\/p>\n This is an easy snack that you could technically eat directly out of the fridge, and it\u2019s super customizable, said 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.<\/p>\n Air-fried chickpeas<\/p>\n Protein: 14 grams per cup<\/p>\n