Healthy High Protein Snacks To Add to Your Diet

6/27/2023 10:39:00 AM

Eating optimal amounts of protein on a daily basis can benefit your health in several ways. Protein-rich meals and snacks are satiating and can help reduce your overall calorie intake, which can promote a healthy body weight. High protein diets have also been linked to improvements in body composition, bone health, and heart disease risk factors.

If you’re trying to boost your protein intake while keeping your calorie intake in check, it’s important to include one or more sources of protein at every meal and snack and to pair protein with lower-calorie, high-fiber foods. Fortunately, there are plenty of protein-rich ingredients that can be enjoyed on their own or paired with other nutritious foods to create protein-packed snacks.

Here are 20 healthy, high-protein snacks that contain fewer than 300 calories and at least 10 grams of protein per serving.

1. 2% Cottage Cheese

Calories: 184 per cup
Protein: 23.5 grams(g)

Cottage cheese is a filling, low-calorie snack option. It provides 23.5 g of protein per cup and is high in several vitamins and minerals like B12, calcium, zinc, and selenium. It’s especially rich in calcium, a mineral that’s necessary for building and maintaining strong bones as well as the functioning of the heart and nervous system. One cup of 2% cottage cheese covers 19% of your daily needs for this essential nutrient.3

Pair cottage cheese with berries for a sweeter snack, or sprinkle cottage cheese with salt, pepper, and chopped herbs for a more savory option.

2. Turkey Sticks

Calories: 60 calories per stick
Protein: 10 g

Turkey sticks, like Chomps Free Range Turkey Sticks, are low in calories, yet high in protein. Each stick provides 10 g of protein and just 60 calories, making it a smart option for those looking to reduce their calorie intake to support weight loss.3

Turkey sticks are a filling, portable snack that can be paired with low-calorie, high-fiber foods like fruits or vegetables to create a balanced snack that can be enjoyed on-the-go.

3. Trail Mix

Calories: 259 calories
Protein: 11 g

Trail mix is a popular snacking choice, and for good reason. Trail mix can be easily prepared at home using just a few ingredients or can be purchased pre-made for a convenient snack option. Trail mix made with two tablespoons of raisins, one ounce of pumpkin seeds, and one tablespoon of almonds provides 11 grams of protein and just 259 calories.3

In addition to protein, common ingredients used in trail mix, like nuts, seeds, and dried fruit, are high in fiber, a nutrient that helps promote healthy digestion and fuels beneficial bacteria in the gut.4

4. Frozen Greek Yogurt Bark

Calories: 188 calories
Protein: 12 g

Greek yogurt is usually eaten at breakfast time, but it can be used to make high-protein snacks that can be enjoyed any time of day, including as an after-dinner treat. A ⅓ of this Frozen Yogurt Bark with Berries contains 188 calories and 12 g of protein. The Greek yogurt is rich in vitamins and minerals like calcium and B12, and the mixed berries add a dose of protective antioxidants, including anthocyanins.3

Enjoy this creamy treat as a high-protein alternative to sugary desserts like ice cream.

5. Egg, Cheese, and Veggie Muffins

Calories: 140 calories
Protein: 16 g

Eggs are one of the most versatile sources of protein. They can be added to baked goods to boost their protein content and can also be enjoyed in traditional egg dishes like omelets and frittatas. For an easy egg-based snack option, try making egg muffins. Two muffins can pack 16 g of high-quality protein and about just 140 calories.

Studies show that eating eggs for breakfast may help reduce calorie intake later in the day, which can help encourage weight loss.5

In addition to filling protein, eggs are high in healthy fats and vitamins and minerals such as choline, B12, and selenium.3

6. Roasted Edamame

Calories: 188
Protein: 18.5 g

Frozen edamame is a smart ingredient to stock in your kitchen. Edamame is loaded with protein and fiber, providing 18.5 g and 8 g per cooked cup, respectively. Like protein, fiber helps keep you full in between meals, which is why high-fiber diets have been shown to be effective for promoting weight loss.34

In addition to protein and fiber, edamame is a rich source of vitamins and minerals such as magnesium and folate. To make a high-protein, plant-based snack, toss thawed edamame with olive oil and sea salt and roast it at 375℉ for 30 minutes, stirring occasionally.

7. Turkey and Swiss Roll-Ups

Calories: 254
Protein: 19.86 g

For a quick and easy protein boost, pair slices of turkey breast with Swiss cheese to make a tasty snack that’s a hit with kids and adults alike.

Two slices of turkey rolled with two slices of Swiss cheese provides 254 calories and just under 20 g of protein. To add fiber to your snack, try incorporating vegetables into your turkey rollup-ups or pairing your roll-ups with a piece of fresh fruit.6

8. Canned Salmon on Almond Flour Crackers

Calories: 280
Protein: 20.5 g

Salmon is an excellent source of protein as well as health-promoting nutrients such as omega-3 fats, B12, B6, selenium, and potassium. Omega-3 fatty acids are essential fats that play important roles in health, such as regulating inflammation and supporting immune function.7

Pairing canned salmon with almond flour crackers, which are higher in fiber than crackers made with refined flour, created a quick and filling snack that’s easy to prepare. Pairing three ounces of canned salmon with one serving of Simple Mills Almond Flour Crackers provides 280 calories and 20.5 g of protein.6

9. Collagen Chia Pudding

Calories: 270
Protein: 10 g

Chia seeds are rich in fiber, healthy fats, magnesium, calcium, and phosphorus. Chia pudding is a delicious breakfast or snack option that can be made ahead of time and stored in your fridge. This Mixed Berry Protein Chia Pudding contains under 300 calories per serving and provides 10 grams of protein. Plus, it provides 6 g of fiber, which adds to its satiating properties.6

The best part is that is takes just five minutes to prepare, so it’s a great option when you need to prepare a high-protein snack on limited time.

10. High-Protein Peanut Butter Balls

Calories: 250
Protein: 12 g

Protein balls can be whipped up in fewer than 15 minutes using nutritious ingredients like peanut butter, oats, flaxseed, and chia seeds. Protein balls are a healthy and tasty alternative to low-protein, sugary sweets like cookies and candy.

A normal protein ball recipe contains about 250 calories and 12 g of protein per two-ball serving. They can be made in bulk and stored in your freezer, so you always have a high-protein snack available when you get a hankering for something sweet.6

11. High-Protein Peanut Butter Celery Sticks

Calories: 289
Protein: 11.5 g

Spreading peanut butter on celery sticks is one of the simplest high-protein snacks you can make. Topping celery and peanut butter with crushed peanuts adds a crunchy texture and an additional dose of protein. Peanut butter celery sticks made with one large celery stick, two tablespoons of peanut butter, and one tablespoon of chopped peanuts provides 289 calories and 11.5 grams of protein.6

If you’d like to add a bit of sweetness, sprinkle a few raisins or dried cranberries on top of the peanut butter.

12. Cherry Protein Smoothie

Calories: 297
Protein: 24 g

Smoothies are a versatile snack choice that can be made to suit your flavor preferences. Frozen cherries add a sweet taste and a hearty dose of protective plant compounds like anthocyanins to smoothies. Mixing cherries with vanilla protein powder and almond milk creates a flavorful smoothie that’s high in protein yet low in calories.

A smoothie made with one scoop Garden of Life RAW Organic Protein Powder, a half cup of frozen cherries, and one cup of unsweetened almond milk contains 24 g of protein and 297 calories.6

13. Egg Salad on Cucumber Rounds

Calories: 162.8
Protein: 12.6 g

Egg salad is a delicious, high-protein option that can be paired with low-calorie ingredients for a quick and nourishing snack. Egg salad is commonly served on bread, but eating egg salad with cucumber slices is an alternative nutritious option.

A snack made with two hard-boiled eggs served on a half-cup of cucumber rounds contains less than 200 calories and provides over 12 g of protein. Instead of using high-calorie additives like mayo, try mixing mustard into your egg salad for a bit of flavor.6

14. Protein Waffle

Calories: 112
Protein: 20 g

Though usually eaten for breakfast, waffles can be enjoyed as a high-protein snack any time of day. These Protein Waffles are made with just four ingredients; cottage cheese, oats, eggs, and protein powder, and take ten minutes to make. Each waffle provides 20 g of protein and only 112 calories.

Pair these high-protein waffles with berries or spread them with peanut butter for an additional protein boost.

15. Tuna Salad

Calories: 162.8
Protein: 12.6 g

Like salmon, tuna is a concentrated source of protein and omega-3 fatty acids. Canned tuna is an affordable, shelf-stable protein option that can be stored in your pantry for up to five years, so it’s safe to stock up when there’s a sale.

One can of tuna contains 220 calories and a whopping 40.6 g of filling protein. Make a creamy tuna salad using fresh herbs, mayo, and Greek yogurt, and serve it with crackers or sliced vegetables for a high-protein, low-calorie snack.6

16. Roasted Chickpeas

Calories: 220
Protein: 12 g

If you’re in need of a healthy and portable snack, consider stocking up on roasted chickpeas. Roasted chickpeas are shelf-stable, so they can be stored in your car, work desk, and purse for a quick and convenient source of protein.

A two-ounce serving of roasted chickpeas provides 12 g of protein and 220 calories. In addition to protein, chickpeas are a good source of several nutrients, including fiber, magnesium, and folate.

17. Hard-Boiled Egg, Cheese, and Fruit

Calories: 187.5
Protein: 12.29 g

For a simple, yet tasty work-friendly snack, prepare a bento box using high-protein ingredients like hard-boiled eggs, fruit, and cheese.

Pairing one hard-boiled egg with one ounce of cheddar cheese provides 12.29 grams of protein and 187.5 calories. Protein-rich foods like eggs and cheese can be enjoyed with fresh fruit, like sliced apples or strawberries, for the perfect combination of salty and sweet flavors. Adding fruit to this snack also provides a source of fiber, plus vitamins and minerals like vitamin C.6

18. Three Ingredient Banana "Ice Cream"

Calories: 100
Protein: 13 g

When craving an after-dinner snack, many people reach for low-protein, high-carb options like candy and cookies. Swapping out your usual sweet treats for higher protein, lower-sugar options may help you eat fewer overall calories and promote healthy blood sugar regulation.

You can make a three-ingredient protein banana "ice cream" with frozen bananas, vanilla protein powder, and vanilla extract in the food processor. It'll have about 100 calories and 13 g of protein.

19. Chickpea Greek Salad

Calories: 280
Protein: 12 g

A chickpea greek salad is a flavorful alternative to traditional green salads and contains a surprising amount of protein. One serving provides about 280 calories and 12 g of protein.

High-protein ingredients like chickpeas and feta cheese are paired with fiber-rich vegetables such as peppers and onions to create a filling and nutrient-dense snack option. This salad can be enjoyed on its own or topped with a protein source like salmon, chicken, or shrimp for a heartier meal.

20. Nutritious Protein Bars

Calories: 279
Protein: 12.5 g

When shopping for protein bars, it’s important to read nutrition and ingredient labels to ensure you’re making a nutritious choice. Some protein bars contain a high amount of added sugar and often contain fewer grams of protein than most people expect. In general, it’s best to choose protein bars that provide at least 10 grams of protein to ensure your snack will keep you feeling satisfied until your next meal or snack.

Julian Bakery Paleo Thin Protein Bars contain just 170 calories but pack 20 g of protein per bar. They’re free from added sugar and are made with healthy ingredients like egg white protein and sunflower butter.

Protein bars are a smart choice when you’re in need of a high-protein snack but don’t have time to prepare something homemade. They can be enjoyed on their own or paired with a piece of fresh fruit for a more filling snack option.

A Quick Review

Adding more protein into your diet can benefit your health in several ways, such as helping you manage your body weight and supporting the health of your heart, muscles, and bones.

The snacks on this list can help boost your intake of protein as well as other essential nutrients like healthy fats, fiber, vitamins, and minerals.