Struggling with mid-day hunger or late-night cravings? Choosing the right snack can make a big difference in how you feel and function throughout the day.

High protein snacks offer a smart solution by helping you stay full, maintain steady energy levels, and avoid reaching for options loaded with added sugar or empty calories. Many high-protein snacks contain nutrients that can support overall dietary needs.

This article explains what a high-protein snack is, why it matters, and how to add more protein-packed snacks into your daily routine.

A high-protein snack is any small meal that delivers a solid dose of protein—typically around 10 to 20 grams of protein per serving. These snacks may help promote more stable energy and satiety compared to those high in added sugars or refined carbohydrates.

What makes a snack high in protein isn’t just the number of grams of protein—it’s also about the quality. Combining high-protein foods with healthy fats and other nutrients creates a more satisfying and balanced snack that can help curb cravings and keep you focused throughout the day.

High-protein snacks can be part of a balanced eating plan that aligns with various dietary preferences. Whether you're looking to maintain your body weight, fuel post-workout recovery, or simply eat more whole foods, these snacks make it easier to stay consistent. Knowing how much protein you need and choosing snacks with balanced macros, including healthy fats, ensures you stay on track with a healthy, nourishing diet.

High-protein snacks offer more than just a quick energy boost. They play an important role in supporting daily wellness by helping to manage hunger, fuel physical activity, and support healthy weight maintenance. Below are three key benefits explained in more detail.

Protein takes longer to digest than simple carbohydrates, which helps you feel full longer after eating. This slower digestion rate makes protein a valuable tool for reducing the urge to snack on foods high in added sugar or low in nutrients.

If you need something to keep you satisfied between meals and help stabilize blood sugar, try one of these protein-rich snacks:

• Hard-boiled egg

• Plain Greek yogurt with chia seeds

• Apple slices with almond butter

• Cottage cheese with dried fruit

• Hummus with celery sticks or carrot sticks

Protein supports muscle maintenance and recovery, especially when consumed as part of a post-exercise routine. This makes high-protein snacks especially helpful for people who work out regularly or want to maintain muscle mass.

Try adding these excellent protein sources to your routine to support recovery and strength:

• Canned tuna with whole grain crackers

• Protein powder blended with soy milk

• Hard-boiled eggs with cheddar cheese

• Cottage cheese topped with sunflower seeds

• Canned salmon in a simple tuna-style salad

Protein can help with weight management by increasing feelings of fullness and helping you stay satisfied between meals. For some individuals, protein may promote fullness and help reduce unnecessary snacking.

Here are some healthy high-protein snacks that combine grams of protein with healthy fat for a satisfying option:

• Low-fat cottage cheese with fresh berries

• Roasted chickpeas seasoned with olive oil

• Almonds or pumpkin seeds with dried fruit

• Jerky made from turkey or salmon

• Protein bar made with whole food ingredients

There are many high-protein snack ideas that work well for a range of tastes, dietary goals, and lifestyles. Whether you prefer animal-based or plant-based snacks, these options offer high-protein foods, healthy fats, and essential nutrients to help you stay full, energized, and on track throughout the day. Here’s a closer look at your top choices.

Animal-based snacks are excellent protein sources because they typically contain all 9 essential amino acids your body needs to function at its best. These options are convenient, nutrient-dense, and support everything from muscle recovery to blood sugar balance:

Greek yogurt

Plain Greek yogurt is thick, creamy, and packed with protein. One serving offers around 15–20 grams of protein and probiotics that support gut health. Add fresh berries and a spoonful of nut or seed butter for extra nutrients and healthy fat.

Cottage cheese

Half a cup of low-fat cottage cheese delivers a solid amount of protein and is versatile enough to pair with both sweet and savory foods. Enjoy it with sliced apples, dried fruit, or whole wheat crackers. Sprinkle some feta cheese on top for extra flavor and a calcium boost.

Jerky

Beef, turkey, or salmon jerky makes a portable, shelf-stable snack that’s easy to pack and eat on the go. Look for low-sodium, low-sugar versions to keep it clean and nutritious. It’s ideal for travel, hiking, or mid-day snacking.

Hard-boiled eggs

One hard-boiled egg contains about 6 grams of protein and all 9 essential amino acids, making it a complete protein source. It’s quick to prep, easy to carry, and helps support muscle maintenance and healthy body weight.

Canned salmon

Canned salmon is rich in high-quality protein and omega-3 fatty acids. It’s great in a simple tuna-style salad made with olive oil and lemon juice or served on whole-grain crackers for a quick, balanced bite.

Plant-based snacks are perfect for anyone following a vegetarian or vegan diet—or simply wanting to include more plant protein in their meals. These snacks also offer fiber, antioxidants, and healthy fats that contribute to long-term health benefits.

Nuts and seeds

Almonds, chia seeds, pumpkin seeds, and sunflower seeds are excellent sources of plant protein and healthy fats. Combine them with a small handful of dried fruit for a nutrient-rich, satisfying snack that helps stabilize blood sugar and control cravings.

Edamame

Edamame is a young soybean that's high in protein and fiber. Lightly steam and season with lemon juice or sea salt for a quick, filling snack that supports your protein intake and digestive health.

Hummus with veggies

Hummus, made from garbanzo beans (chickpeas), offers both protein and fiber. Pair it with fresh-cut vegetables like celery sticks, cucumber slices, or carrot sticks—or whole wheat crackers—for a crunchy, balanced option.

Protein bars

Look for bars made with clean ingredients and no added sugar. Many are packed with plant protein and fortified with essential nutrients, making them a smart, on-the-go snack when you’re short on time.

Dairy alternatives provide plant-based protein sources for those who avoid cow’s milk. Many are fortified to offer similar levels of protein, and they can be used creatively in high-protein snack combinations.

Soy yogurt

Soy yogurt is a protein-rich alternative to traditional dairy yogurt. It often includes probiotics to support digestion. Choose unsweetened varieties and pair them with fresh berries or seed butter for added flavor and nutrients.

Almond or soy milk

Almond or soy milk are plant-based alternatives, and soy milk, in particular, is often fortified to match the protein levels of cow’s milk. For a high-protein snack, blend soy milk with almond butter and peanut butter powder for a creamy, satisfying drink. You can also enjoy them with a slice of whole-grain toast to round out your snack.

High-protein snacks play a key role in keeping energy levels steady, managing hunger, and supporting overall wellness. They offer a simple way to fuel your body between meals without relying on added sugar or empty calories.

From Greek yogurt and hard-boiled eggs to roasted chickpeas and almond butter, there are plenty of tasty, convenient ways to increase your protein intake. These options support various needs—whether you're aiming to build muscle mass, follow a vegetarian or vegan diet, or maintain better blood sugar balance throughout the day.

Make your next meal count by reaching for a protein-packed snack that works with your goals and lifestyle.