25 High-Protein Snacks to Supercharge Your Energy
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Are you on the lookout for high-protein snacks that’ll get you through the mid-afternoon slump? These high-protein snack recipes are made with wholesome, nutritious ingredients and will keep you energized. While being incredibly tasty, obviously!
And if you are after more high protein recipes, also check out these 35 High-Protein Vegetarian Meals and these 25 High-Protein Meal Prep Recipes.
Do you always feel slightly sleepy while you’re trying to get through a day at the office?
Well, you could probably use some protein power!
Not only does this essential nutrient keep you full, but it’ll keep you satisfied enough to avoid those tantalizing candy bars.
It doesn’t matter whether you’re looking for a savory snack to enjoy alongside your lunch or adore sweet treats.
These high-protein snacks have got your back!
Why Is Protein Important in a Snack?
We should eat 0.8g of protein per kilogram of body weight (0.36 grams per pound) to maintain a healthy diet (source).
Protein signals to your brain that you’re full and promotes a healthy metabolism. And it’s also crucial for building strength and muscle over time!
Making sure your daily snack has a good amount of protein will help you reach your daily goal faster.
So, ready to drool over these protein-packed snacks?
25 Snacks That Are Naturally High in Protein
Roasted Edamame
Grams of protein: 7g
This crunchy roasted edamame is just the ticket if you don’t fancy popping peanuts or cashews.
This is one of my favorite high-protein snacks as it’s slightly salted and each bean has an amazing crispy shell.
I love to grab a handful as-is. But you can also throw them in bento boxes or use them as a texture-filled salad topper!
Roasted Chickpeas
Grams of protein: 11g
If you struggle to get much protein into your diet, these roasted chickpeas are a portable DREAM.
This healthy snack is ridiculously crunchy, and the chickpeas can be rolled in whatever spices you fancy.
Smoked paprika and cumin are my go-to, but dried chili or curry powder are perfect for a hit of heat.
Yogurt Parfaits
Grams of protein: 17g
These yogurt parfaits are a creamy treat that works for everything from breakfast to the mid-afternoon munchies.
Using Greek yogurt loads the base with more protein than typical yogurts.
But you can up the protein with peanut butter or even a ground flax mix!
Healthy Trail Mix
Grams of protein: 9g
Is there anything better than a huge pile of trail mix loaded with protein and healthy fats?
This super-simple (and healthy!) trail mix is made with nuts and seeds, but gets a hint of sweetness from chocolate!
And if you’re not a fan of an ingredient, you can easily switch out the mix-ins.
It’s a great option for camping trips, busy mornings, and keeping that blood sugar steady!
Peanut Butter Protein Overnight Oats
Grams of protein: 23g
If you’re planning to meal prep snacks for the week, overnight oats are a dream.
Milk, yogurt, and seeds lend these oats plenty of protein, and you can top away to your heart’s content! You can keep it simple. like in my basic recipe.
Or, if you are trying to build muscle, you can go all in by adding a scoop or two of protein powder and plenty of peanut butter to supercharge this recipe.
Vanilla Chia Pudding
Grams of protein: 9g
When I need a make-ahead brekkie sweet enough to double as dessert, I’ll whip up this vanilla chia pudding!
It combines fluffy soaked chia seeds with milk, natural sweetener, and vanilla for a seriously satisfying treat.
Load up the pudding with fresh fruit, a dollop of coconut yogurt, or a handful of high-protein granola!
Healthy Egg Muffins
Grams of protein per muffin: 6g
Switch out a classic bowl of porridge for breakfast with these veggie-filled mini egg muffins!
They store well for days in the fridge (for busy days!) and you can switch out the fillings to keep things interesting.
Add in a couple of extra egg whites or creamy cottage cheese for even more protein power!
Hard Boiled Eggs
Grams of protein: 6g
There’s literally no easier way to get enough protein into your diet than downing a few hard-boiled eggs.
That’s right, folks.
Boiled eggs are a great source of protein and can be prepared ahead of time and stored in the freezer for days!
Pop them on salads, serve them with sandwiches, or just eat them plain as a grab-and-go snack
No-Bake Peanut Butter Balls
Grams of protein per ball: 3g
A soft and fudgy snack that contains just 5 ingredients and is ready in minutes? Sounds like my jam!
These vegan treats are the perfect addition to a plant-based diet and will give you a mega energy boost.
And don’t worry – they get a kick of sugary goodness from the dates that’ll quash those sweet cravings!
Almond Butter
Grams of protein per tablespoon: 3.4g
There’s no need to overpay for nut butter at the grocery store. This homemade almond butter is creamier and more delicious!
Just roast your almonds and blitz them in the food processor for a protein-rich spread that’s amazing on rice cakes or a slice of rye bread.
Salmon Patties
Grams of protein: 33g
These salmon patties taste equally delicious regardless of whether you’re dealing with fresh or frozen fish.
They’re perfectly seasoned with onion, garlic, dill, and parmesan, and they promise to dial up Burger Night!
To up the ante even further, consider adding a slice of protein cheese!
Sesame Crusted Tofu
Grams of protein: 18g
When you’re looking for something hot and packed with protein, this sesame crusted tofu hits the spot.
It’s made with an amazing savory marinade (thanks, soy sauce!) and the crunchy outer layer has an incredible texture.
Serve it with a portion of salt and chili edamame for even more protein and a hit of spice!
Whipped Cottage Cheese
Grams of protein: 8g
Skip the packets of Philadelphia for those crudites, as this whipped cottage cheese is one of the best healthy snacks around!
It’s such an easy way to boost your protein intake as it pairs well with everything from cucumbers to tortilla chips.
All you need is cottage cheese to create a smooth, creamy, luxurious dip or spread for sandwiches!
Roasted Pumpkin Seeds
Grams of protein: 9.8g
This recipe is about to make you see a simple seed topping in a whole new way.
Not only are these roasted pumpkin seeds loaded with magnesium, but they’re packed with plant-based protein!
Toss these crunchy morsels over protein-rich Greek yogurt or sprinkle them over peanut butter-covered bananas.
Peanut Butter Cup Protein Bars
Grams of protein: 8.6g
Move over Reese’s!
These no-bake peanut butter bars are the only healthy alternative you need to get your chocolate fix.
They’re low-carb carb, get a hefty dose of protein from the peanut butter.
Oh, and did I mention that the flaxseed meal and protein powder will help you build lean muscle mass?
Chocolate Peanut Butter Banana Smoothie
Grams of protein: 11g
If you’re in the mood for something more indulgent than an old-school detox smoothie, this rich and chocolatey shake is IT.
The frozen, ripe bananas give the smoothie an uber-thick texture, while the cacao powder adds iron.
Throw in the naturally-occurring protein in the milk and a spoonful of peanut butter for the ultimate nutrition booster.
Oil-Free Granola
Grams of protein: 7g
A hearty bowl of granola is never a bad idea, and this innovative recipe contains absolutely no oil!
You can bulk things out with mix-ins and add more protein to the mix by mixing it with some plain Greek yogurt.
Edamame Hummus
Grams of protein: 11g
Why not switch up your smorgasbord of dips with a lean and green bowl of edamame hummus?
This satisfying dip is naturally protein-packed thanks to the edamame beans (which makes it great for weight loss!).
But it also gets an impressive depth and tang from tahini, lemon juice, and fresh herbs!
Smoked Salmon Dip
Grams of protein: 10.6g
If you’re not in the mood for Mediterranean dips, why not try this dairy-free delight?
It’s loaded with protein thanks to the salmon and has an incredibly smooth texture that works perfectly with crackers.
If you want something slightly different, a sardine dip is an equally delicious tangy alternative!
Raw Buckwheat Quinoa Porridge
Grams of protein: 13g
I’m a huge fan of classic rolled oats, but raw buckwheat and quinoa give this variation tons of protein powder.
It’s ready in under 5 minutes and contains several grams of fiber.
To make things even more appealing, it contains no added sugar and can be prepped the night before!
Roasted Spicy Cashews
Grams of protein: 5g
These roasted spicy cashews are here to provide a high-protein alternative to those bags of fat-laden chips!
I love that they’re filled with protein, fiber, and healthy fats.
But they’re also gloriously salty and peppery (thanks, turmeric!).
Texas Caviar
Grams of protein: 7.5g
Need a reliable appetizer for your next Tex-Mex buffet?
This Texas Caviar is an incredible (and fully vegan!) option!
The lime and apple cider vinaigrette give the whole dip a wonderful tang, while the black beans offer protein.
Throw in the corn, bell pepper, and creamy avocado, and you’ll have a snack with several health benefits.
Tuna Lettuce Wraps
Grams of protein: 12.2g
These keto-friendly lettuce wraps won’t make you miss carb-heavy tortillas one BIT!
The tuna makes a nice change from chicken or beef fillings. Plus, the crispy lettuce makes each bite feel so light.
I also love the creamy yogurt and avocado that give the tuna mix an amazing mouthfeel.
Black Bean Brownies
Grams of protein: 6g
Packet mixes are gone!
These black bean brownies are way better than anything Better Crocker could whip up.
It goes without saying that they’re ultra-fudgy, moist, and decadent.
But what makes these special is the high protein content of the black beans!
Puffed Quinoa Date Peanut Butter Bars
Grams of protein: 7g
The puffed quinoa and crunchy nuts in these peanut date bars make them a total texture sensation.
They require zero baking and you’ll get a huge energy boost from the dates (without the sugar crash!).
Plus, this is one of the protein-packed snacks that stores well and is ideal for camping and long road trips!
FAQ
Just think of protein as your body’s handyman. It’s there fixing and building tissues and curbing your appetite. It’s a pretty block in your body.
This is quite personal. Some might love to munch on a protein bar in between meals. Others might prefer to have it after going to the gym. Honestly, it’s completely up to you!
Eating a snack rich in protein helps you by making you feel full for longer, so you eat less. They also help to preserve your muscles while you’re losing weight.
A snack with protein in the ballpark of 8-15 grams generally hits the sweet spot for most people.
In this list, I’ve included plenty of vegan options. Chickpeas, tofu, edamame, beans, nuts, and seeds, just to name a few.
Yes! In fact, there’s even research that suggests that consuming a small amount of protein before you go to bed helps your muscles recover after exercise (source).
Have you tried any of these high-protein snack recipes? Let me know in the comments!
25 High-Protein Snacks to Supercharge Your Energy
Ingredients
- Roasted Edamame
- Roasted Chickpeas
- Yogurt Parfaits
- Healthy Trail Mix
- Peanut Butter Protein Overnight Oats
- Vanilla Chia Pudding
- Healthy Egg Muffins
- Hard Boiled Eggs
- No-Bake Peanut Butter Balls
- Almond Butter
- Salmon Patties
- Sesame Crusted Tofu
- Whipped Cottage Cheese
- Roasted Pumpkin Seeds
- Peanut Butter Cup Protein Bars
- Chocolate Peanut Butter Banana Smoothie
- Oil-Free Granola
- Edamame Hummus
- Smoked Salmon Dip
- Raw Buckwheat Quinoa Porridge
- Roasted Spicy Cashews
- Texas Caviar
- Keto Tuna Lettuce Wraps
- Black Bean Brownies
- Puffed Quinoa Date Peanut Butter Bars
Instructions
- Select your favorite recipe from the list above.
- Prepare all the ingredients you’ll need.
- Prep your favorite high-protein snack recipe in no time!
