If you’re looking for a quick, protein-filled snack, meat sticks may seem like a no-brainer.

They’re no longer just a gas station staple. In recent years, they’ve become a trendy high-protein, low-carb snack often with better-for-you branding, registered dietitian Samantha Cassetty tells TODAY.com. You can find sticks made from a variety of meats in fancy flavors.

Meat sticks are the fastest-growing snack category in the United States, garnering $5.5 billion in sales last year, Fortune reported.

“I think people now perceive it as more of ‘whole food’ than, say, a protein bar,” says Cassetty.

Thanks to America’s protein craze, the meat stick business just keeps growing, says Cassetty. The problem? They aren’t a whole food. And they aren’t that good for you.

“Everyone is being tricked into thinking that this is a health food. It is processed meat, and by definition, we should be avoiding processed meat,” says Cassetty.

No matter what the label says, store-bought meat sticks are still highly or ultraprocessed foods, she adds. And reconstituted meat products are among the ultra-processed foods most harmful to health, TODAY.com reported previously.

Regularly eating ultraprocessed foods is linked to an increased risk of heart disease, colorectal cancer and early death.

Sure, some meat sticks are worse than others. But Cassetty cautions against snacking regularly on any processed meat — no matter how “healthy” the packaging makes it seem.

Enjoying the occasional meat stick is probably fine, but “it’s definitely not an everyday snack,” Cassetty adds.

Plus, there are plenty of less processed high-protein snacks you can eat instead.

High-Protein Snacks That Aren’t Meat Sticks

Snacking on high-protein foods can help keep you satiated between meals, which supports weight management and helps boost muscle growth.

The average adult should aim to consume 1.2–1.6 grams of protein per kilogram of body weight per day, according to the 2026-2030 U.S. Dietary Guidelines.

If you’re 150 pounds, that’s 81-109 grams of protein every day. The protein math works out to 20-40 grams of protein each meal and anywhere from 5–15 grams of protein in each snack, depending on how many you eat.

“We need snacks when we’re going several hours in between meals,” says Cassetty. For the average person, that means snacks in the mid-morning and late afternoon, but it depends on your schedule and meal times.

The best time to snack is when your body lets you know the fuel is low. “You should be listening to your hunger cues. Your body will tell you it’s hungry, and that’s something to honor,” Cassetty explains.

When choosing snacks, aim for whole or minimally processed foods that provide protein as well as some fiber, complex carbohydrates and micronutrients.

Any food can be a snack — just eat a smaller portion and pop it in a plastic bag or container to enjoy on the go, Cassetty says.

Here are nine healthy, high-protein snacks to eat instead of a meat stick:

Roasted Edamame

Roasted edamame is one of Cassetty’s favorite packable snacks.

Edamame, which are immature soybeans, have the most protein of any bean.

One serving (1/4 cup) of roasted edamame: 11-13 grams protein, 120 calories

In addition to plant-based protein, dried edamame provides about 5-7 grams of fiber per serving, which will keep you feeling full and stabilizes blood sugar.

Edamame will also give you essential omega-3 fatty acids, which support heart and brain health, and it’s rich in flavonoids, plant compounds with anti-inflammatory properties.

Hard-Boiled Eggs

This is an egg-cellent, protein-rich, whole food snack, according to Cassetty.

One large hard-boiled egg: 6 grams protein, 77 calories

Hard-boiled eggs are a good source of high-quality protein along with many vitamins and minerals.

Eggs are naturally rich in vitamin D, which supports healthy bones and immune function. They’re loaded with vitamin B12, which supports brain and nerve function, and vitamin B7 (biotin).

You also get choline, folate, iodine and antioxidants.

Pumpkin Seeds

“I’d much rather see people snacking on some pumpkin seeds than a meat stick,” says Cassetty.

One ounce of roasted pumpkin seeds kernels: 8.5 grams protein, 160 calories

Also called pepitas, pumpkin seeds are one of the healthiest seeds to eat, packed with high-quality protein, healthy fats and other nutrients

Pumpkin seeds are a “magnesium superstar,” which may help with blood pressure, muscle function, sleep and more. Eating pumpkin seeds regularly has been linked with improved metabolic and liver health, TODAY.com reported previously.

Cottage Cheese

Another easy, high-protein snack Cassetty loves is cottage cheese.

One half-cup of low-fat (2%) cottage cheese: 12 grams protein, 90 calories

Cottage cheese is considered one of the healthiest cheeses, TODAY.com reported.

The high-quality protein in cottage cheese can curb hunger and aid with weight management. It’s a good source of calcium to support bone health, and the active cultures used to make cottage cheese provide probiotics that benefit the gut microbiome.

“It is perishable, but you have about two hours after you remove it from the refrigerator to eat it,” says Cassetty.

Top it with berries for an added boost of nutrients.

Rotisserie Chicken

If you are craving a meaty snack, Cassetty suggests eating actual meat, like chopped up rotisserie chicken. It’s an efficient way to get a lot of protein in a small, tasty package.

One serving (3 ounces) of rotisserie chicken breast (meat only): 22 grams protein, 125 calories

Chicken breast is among the highest-protein meats and it’s naturally low in fat. All that lean protein promotes muscle repair and growth, which is why chicken is a great food for strength-training.

Chicken is also rich in vitamin B6, which supports protein metabolism and nerve function, plus vitamin B12 and zinc.

Cheese Sticks

If you have the choice, Cassetty recommends choosing cheese sticks over meat sticks to get your protein fix.

One stick (28 grams) of low moisture, part-skim mozzarella: 7 grams protein, 80 calories

Part-skim mozzarella provides a hefty dose of protein for fewer calories and fat compared to cheese made with whole milk. You’ll also get calcium, which helps the body build and maintain strong bones and teeth.

Cheese sticks are one of dietitians’ favorite snacks for weight loss.

Canned Tuna

If you’re trying to get more protein, canned tuna is one of the most affordable, animal-based foods you can eat.

3-ounce serving of canned light tuna (drained): 16 grams protein, 77 calories

Tuna provides a significant amount of high-quality protein with all nine essential amino acids. The small amount of fat it does contain is mostly healthy, unsaturated fatty acids.

Tuna also provides vitamin D, vitamin B3 (niacin) and selenium.

“It also comes in the pouches, which can be really easy,” Cassetty adds.

Black Beans

Black beans are an affordable, delicious legume you can snack on between meals to meet your protein goals, Cassetty says.

Half-cup of black beans: 7.5 grams protein, 115 calories

Beans are a great source of plant protein, but they stand out for their fiber, a nutrient most Americans fall short on. The soluble and insoluble fiber in beans supports healthy digestion, controls blood sugar and lowers cholesterol.

“Just pop them in the microwave,” says Cassetty.

Tofu

Tofu is a high-protein, low-fat meat alternative Cassetty loves.

One serving (100 grams) of firm tofu: 13 grams protein, 145 calories

Made from fermented soybeans, tofu is one of the healthiest plant-based proteins you can eat. Snacking on tofu can keep you energized and support muscle recovery. It’s also rich in flavonoids called isoflavones, which may benefit bone health and lower the risk of certain cancers.

Tofu is very versatile. Soak it, bake it or blend it with fruit into a protein-packed smoothie.