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If you’re looking for a more extensive list of pantry staples, check out our post here!
When hunger hits, you need a snack to fill you up and keep the hunger pains at bay until your next meal. That’s where protein comes in.
Snacks high in refined carbohydrates, like chips, candy, and baked goods, are digested quickly, can spike our blood sugar levels, and leave us feeling hungry and craving another snack shortly after eating.
Not only is protein digested slower, so it keeps us full for longer, but it’s actually been shown to promote the release of appetite-suppressing hormones and help keep blood sugar levels stable.
So what are some healthy, high-protein options? We’ve got 12 ideas to make snack-time more filling and satisfying.
12 Easy, Healthy, High-Protein Snacks
1. Vanilla Icelandic Yogurt
Serving size: 1 5.3-ounce container | Calories: 110
Benefits: Icelandic yogurt is known for being higher in protein and lower in sugar than many types of Greek yogurt. One container provides an impressive 15 grams of protein, just 8 grams of sugar, and 15% of the daily value for calcium.
2. Natural Peanut Butter with Celery Sticks
Serving size: 2 tablespoons peanut butter with 6 celery sticks | Calories: 222
Benefits: This classic snack provides 8 grams of protein along with healthy fats and fiber to help keep you nice and full until your next meal. Plus, it doesn’t require refrigeration during the day. Simply put your peanut butter and celery sticks in a mason jar and head out the door.
3. Mixed Nuts
Serving size: 1 ounce | Calories: 172
Benefits: One serving of mixed nuts provides 6 grams of protein along with healthy fats, fiber, and magnesium. To keep the sodium low, choose dry-roasted, unsalted nuts.
4. Cheese and Artisan Nut Thin Crackers
Serving size: 1 ounce of cheese and 5 crackers | Calories: 160
Benefits: Cheese and crackers always feel a little fancy, plus it has that crunch factor. Blue Diamond’s Artisan Nut Thins are my go-to crackers, but any whole grain cracker is a good option. While the exact nutrient content will vary by brand, this combo can provide 6 grams of protein and heart-healthy fiber.
5. Turkey Roll-Ups
Serving size: 3-oz roasted turkey, 1 tablespoon of cream cheese, and 3 cucumber sticks | Calories: 177
Benefits: Turkey roll-ups are a great, low-carb, high-protein option. Simply spread cream cheese on each slice of turkey, place a cucumber stick in the middle, and roll-up. One serving provides 15 grams of protein. To keep sodium low, choose low-sodium turkey, sliced fresh from the deli counter.
6. Hard-Boiled Egg
Serving size: 1 large egg | Calories: 78
Benefits: An excellent source of easily-digested protein, a hard-boiled egg provides 6 grams of protein and is also one of the few food sources of vitamin D. To make snacking easy, make a batch of hard-boiled eggs on Sunday to keep in the fridge throughout the week.
Not sure how many eggs you should be eating per week? Check out this post where we tell you everything you need to know about eggs!
7. Starkist Salmon or Tuna Creations Packets
Serving size: 1 pouch | Calories: 70-100 calories
Benefits: High in protein, these pouches provide 13-18 grams of protein depending on the flavor and fish choice. While tuna is a favorite, salmon options will provide more essential omega-3 fatty acids. Pair one of these pouches with 5 whole-grain crackers or veggie sticks for a more filling snack.
8. Steamed Edamame
Serving size: 1 cup shelled (approximately 2 ¼ cups if still in pods) | Calories: 188
Benefits: Edamame is an excellent source of protein, proving 18.5 grams per 1 cup shelled. It’s also high in calcium, folate, iron, vitamin C, and vitamin K. While traditionally seasoned with salt if trying to keep your sodium low, use a sodium-free spice blend instead.
9. Roasted Chickpeas
Serving size: ½ cup | Calories: 134
Benefits: High in fiber, chickpeas are an inexpensive high protein snack. A ½ cup serving provides 7 grams of protein and 6 grams of fiber. Sprinkle them with your favorite spice blend before roasting to keep snack-time interesting.
10. Turkey or Grass-Fed Beef Jerky
Serving size: 1-ounce stick | Calories: 80-90 calories
Benefits: Jerky is an easy, high-protein snack that you can bring with you on hikes, to work, or on a plane. While protein will vary by brand, most provide around 6-12 grams of protein per serving. When buying jerky, make sure to look at the sodium content and added ingredients. My go-to brands are Vermont Smoke & Cure and Chef’s Cut.
11. Roasted Pumpkin Seeds
Serving size: 1-ounce | Calories: 126
Benefits: Pumpkin seeds are an excellent source of manganese, zinc, and healthy fats. A 1-ounce serving also provides 5 grams of protein. While you can make your own roasted pumpkin seeds at home, if buying store-bought, keep an eye on how much salt or sugar is added.
12. Cottage Cheese And Fruit
Serving size: ¾ cup cottage cheese with ¼ cup fruit | Calories: 144
Benefits: Skip pre-flavored cottage cheese and add your own fruit for higher amounts of fiber with far less sugar. Cottage cheese is an impressively high protein snack, with 21 grams of protein for ¾ cup serving.
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