Whether you’re fueling up before hitting the gym or taking a midday snack break to avoid the 3 p.m. lull, high-protein snacks are the tastiest way to keep on going. These snacks that pack in plenty of protein along with other nutrients are the perfect way to fill up, and give us longer-lasting energy than carb-heavy options.
And if you think you’re limited to boring hard-boiled eggs, think again. These 27 delicious, healthy, and easy options have even more protein than an egg (one large contains about 6 grams).
1. Nut Butter Boat
Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with a serving of any nut butter (like almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.
2 tbsp natural nut butter with 1 cup apple or celery slices: 8.3 grams protein
Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein—here are some of our favorite healthy brands! This chewy snack is also keeps fresh for months when packed properly.
One single-serving pack: 10 grams protein
3. Mixed Nuts or Trail Mix
Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They’re higher in protein than their nutty peers.
1 tbsp each almonds, pistachio nuts, sunflower seeds, walnuts, raisins, and chocolate chips: 6.5 grams protein
4. Pumpkin Seeds
Those orange gourds aren’t just for carving. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack full of fiber and immunity-protecting zinc once they’re washed, dried, and nicely roasted.
2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein
5. Deli Rollups
Consider it a sandwich without the bread! This Paleo-friendly savory snack packs in almost double the protein of a hardboiled egg, and sneaks in a few vegetables to boot! Remember to stick to a lower-salt variety of meat to keep those blood pressure-spiking sodium levels in check.
2 slices deli turkey rolled up with 1 slice cheese and 1 slice tomato: 11.9 grams protein
6. Chunky Monkey Shake
If protein powder is just not your thing, there are plenty of alternatives to creating a high-protein beverage, including this banana-y pick-me-up, bulked up with chocolate milk and peanut butter, which provides both healthy fat and cardiovascular benefits in addition to protein. It’s time to get funky, monkey!
1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low fat chocolate milk blended with 1 cup of ice: 15 grams protein
7. Mini Bean-and-Cheese Quesadilla
It might take an extra minute to prep, but combining these two high-protein treats is totally worth it, especially when the result boasts both fiber and calcium too. Cook it in a dry nonstick pan until the cheese is melted and tortilla is lightly browned, then wrap it in foil and stick in a plastic baggie for easy transport.
1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small whole wheat tortilla: 17.9 grams protein
8. Shake it Up
While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is also convenient when your protein intake is low, and when it comes to protein shakes, the combinations are endless! Pour yours into a portable tumbler for a sippable snack on the go.
1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth. (Thanks @JCDFitness!): 18 to 32 grams of protein, depending on brand.
9. One Kind Plus Bar
We’re not huge supporters of prepackaged bars, but we make an exception for KIND Plus bars thanks to their all-nut base. When you’re really in a pinch but are reaching “hangry” status, keep one of these stashed in your bag as a quick, nutritious way to quell that grumbling tummy.
1 Almond Walnut Macadamia with Peanuts KIND Plus Bar: 10 grams protein
10. Edamame Poppers
The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.
1 cup edamame pods sprinkled with sea salt: 15 grams protein
11. Hummus Dippers
How’s this for an unconventional use of a travel coffee mug? Put a few dollops of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
1/3 cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein
12. Portable Cheese Platter
Who doesn’t love a classy cheese plate? Make yourself a mini version (or fill a Tupperware box) with a cheese stick along with some whole-grain crackers for crunchy carb action, and a few almonds for an all-around protein, healthy fat, and fiber upgrade.
1 stick 2-percent string cheese with 3 whole-wheat crackers and 10 almonds: 9.6 grams protein
13. Greek Yogurt and Granola
Picture sitting on a Greek isle with this snack in hand. Along with a higher level of protein than regular yogurt, the Greek stuff provides plenty of calcium and probiotics to fight inflammation. Now soak in that (imaginary) view and enjoy!
1 single-serving container yogurt with 2 tbsp granola: 16 grams protein
14. Mini PB&J
Sometimes, it’s best to stick to the classics. Downsize this lunch box favorite to make it perfect for snack time—just make sure you use all-natural peanut (or almond!) butter and a fruit-juice sweetened jelly to avoid trans fats and extra sugars.
1 slice whole-wheat bread with 1 tbsp natural peanut butter and 1 tsp all-fruit jelly: 9 grams protein
The remaining snacks will be on Friday’s Blog!
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