If you lead a busy lifestyle, High Protein Snacks can be a lifesaver when hunger strikes and you don't have time to prepare a full meal. However, many readily available snacks are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more.
The key to smart snacking is choosing options that are nutritious and packed with protein. Protein helps keep you full by triggering the release of appetite-suppressing hormones, slowing digestion, and stabilizing blood sugar levels.
Animal-based foods like meat, seafood, eggs, and dairy are typically rich in protein. Plant-based options such as nuts, beans, and legumes also offer protein, though in varying amounts. If you follow a vegan or vegetarian diet, consuming a variety of plant-based proteins throughout the day can help you meet your protein needs.
Moreover, diversifying your protein sources is beneficial for your health. According to the U.S. Department of Agriculture, many people in the United States could improve their diet by incorporating more seafood and plant-based proteins into their meals.
High Protein Snacks That You Can Enjoy
Jerky is made by trimming fat from meat, cutting it into strips, and drying it. This process creates a convenient and protein-rich snack—just one ounce (28 g) of beef jerky packs an impressive 9 grams of protein. Common types of jerky include beef, chicken, turkey, and salmon. While you can find jerky at most grocery stores, be aware that store-bought varieties often contain added sugars and artificial ingredients. For a healthier option, consider making your own jerky at home using only meat and your favorite seasonings.
Trail mix is a blend of dried fruit and nuts, often including chocolate and grains, making it a tasty and convenient snack. A 2oz serving provides about 8 grams of protein. You can boost the protein content by opting for almonds or pistachios, which are slightly higher in protein compared to other nuts like walnuts or cashews. However, keep in mind that the dried fruit and nuts make trail mix calorie-dense, so it’s best to enjoy it in moderation. A handful is a reasonable portion size.
Turkey roll-ups are a tasty and nutritious high-protein snack made by wrapping cheese and veggies inside slices of turkey breast. They offer all the flavors of a sandwich, minus the bread. High-protein, low-carb snacks like turkey roll-ups have been shown to help regulate blood sugar levels, which plays a key role in controlling appetite. To make a roll-up, place a slice of turkey breast on a plate, add a slice of cheese like cheddar, top with a pickle or cucumber strip and a slice of tomato, then roll it all up. Each roll-up provides about 12 grams of protein from the turkey and cheese, along with added nutrients and fiber from the tomato and cucumber.
Greek yogurt is a fantastic healthy snack, packed with 20 grams of protein per 200-gram serving. It's known to be more satisfying than lower-protein yogurts, making it a great option for staying full. Besides being rich in protein, Greek yogurt is also high in calcium, which is essential for bone health. For an even more delicious and filling treat, try making a parfait by layering 1 cup of Greek yogurt with granola and mixed berries. Adding 1/2 cup (49 grams) of granola can boost the protein content by an additional 4 grams or more. However, this creates a larger, calorie-dense snack, so consider your overall calorie needs before making it a daily habit.
Tuna is packed with protein, making it a healthy and convenient snack option. Just a 3-ounce serving of canned tuna provides an impressive 20 grams of protein, making it particularly satisfying. Additionally, tuna is rich in essential nutrients like B vitamins and selenium, and it offers a significant dose of omega-3 fatty acids.
Eggs are incredibly nutritious, providing nearly every essential nutrient your body requires. They're especially rich in B vitamins and trace minerals. Beyond their nutritional benefits, eggs are also highly versatile. Hard-boiled eggs, in particular, make an excellent portable snack. With 6 grams of protein per egg, they help keep you full and satisfied until your next meal. The satiety-boosting properties of eggs may even help reduce your overall calorie intake throughout the day.
Celery sticks topped with 1–2 tablespoons of peanut butter make for a tasty and convenient snack. The peanut butter offers a good dose of protein, with 9 grams per 2-tablespoon (30-gram) serving. Peanut butter and peanuts are well-known for their ability to keep you feeling full and satisfied. In fact, an older study found that peanut butter was more filling than whole nuts like almonds or chestnuts when eaten between meals.
Best High Protein Snacks FAQ
Which snacks have the most protein?
Some high-protein snack options include jerky made from chicken, turkey, salmon, or beef, smoked or canned fish, tofu, and Greek yogurt.What are high protein snacks for muscle gain?
Healthy, protein-rich snack options for muscle gain include Greek yogurt, hard-boiled eggs, lentil salad, and apple slices topped with nut butter.What are easy high protein snacks for bodybuilding?
Simple high-protein snacks for bodybuilding include protein bars, shakes, jerky, and nuts like almonds.
