31 High-Protein Snacks Dietitians Want You to Add to Your Menu

Protein needs vary from person to person, depending on their personal health, body composition, and goals. Yaa Boakye, R.D.N., P.T., a nutrition consultant and body data practitioner based in Naples, Fla, said that the International Society of Sports Nutrition suggests having 1.4 to 2 grams of protein per kilogram of bodyweight: “This could mean 95 to 136 grams per day for someone weighing 150 pounds,” she added.

Read on to discover new high-protein snacks that you can add to your rotation, plus the best time of day to enjoy them. The amount of protein in each snack is an estimate and may vary by ingredient brand, portion sizes, and preparation methods. “Always use measurement tools and check nutritional labels for the most accurate information,” said Boakye.

Easy and tasty high-protein snacks

Greek yogurt parfait

Protein: 20 grams

Add fresh, fiber-rich fruit like berries or mango and nuts like almonds, which are rich in healthy fats, to six ounces of plain Greek yogurt for a refreshing, sustaining, balanced snack or breakfast, said Boakye.

Black bean and avocado toast

Protein: 14 grams

To get you from lunch to dinner, fuel your systems with some good nutrition in the form of whole grain toast smeared with fresh avocado and fiber-rich black beans. “Beans offer a significant 7 to 8 grams of protein per half cup, while whole grain bread adds another 3 to 5 grams,” said Boakye. “This combination of plant-based protein, fiber, and healthy fats makes it a hearty, accessible option.”

Cottage cheese, fruit, and flax seeds

Protein: 16 grams

One cup of cottage cheese topped with a tablespoon of flaxseeds and your choice of fruit—Boakye recommended pineapple—is a great afternoon snack. “Cottage cheese offers 14 grams of protein per cup, making it a dense source of protein while being affordable,” she explained. “The flaxseeds add healthy fats, fiber, and a slight nutty flavor, while pineapple provides sweetness and vitamin C.”

Iced protein coffee

Protein: 20 grams

“Iced protein coffee is popular right now and for good reason,” said Gretchen Zimmermann, R.D., a dietitian and vice president of clinical strategy at Vida Health. “It’s easy to make, delicious in summer, and provides around 20 grams of protein.” Try blending brewed coffee with vanilla protein powder, unsweetened almond milk, and cinnamon.

Peanut butter and banana smoothie

Protein: 16 grams

Blend up a protein-packed smoothie that will also satisfy your sweet tooth. Boakye suggested throwing oats in for a protein boost. “Oats alone aren’t particularly high in protein (about 5 grams per cup), so combining them with peanut butter (which is about 4 grams per tablespoon) and milk (at 8 grams per cup) helps create a more balanced snack,” she said. “Adding a banana for sweetness and potassium rounds it out.”

Chia pudding with almonds and blueberries

Protein: 12 grams

You can make chia pudding by soaking two tablespoons of chia seeds in a cup of almond milk overnight. Add a tablespoon of almonds and blueberries for crunch, fiber, and flavor: a light but sustaining option, Boakye said.

Refried bean wrap

Protein: 13 grams

In a pinch, you can always slap some refried beans on a whole wheat tortilla and call it a savory snack. “Beans are an affordable protein source, offering around 7 to 8 grams per half-cup,” said Boakye. You can choose to keep it simple or add toppings like salsa, lettuce, and guacamole.

Protein mug cake

Protein: 20 grams

“Protein mug cakes are easy to make and feel like a dessert, but they have nutritious ingredients,” said Zimmermann. All you have to do is mix a scoop of protein powder, an egg, and half of a mashed banana in a mug and microwave the mixture for 60 to 90 seconds until it reaches your desired texture.

Smoked salmon on whole wheat crackers

Protein: 18 grams

Two ounces of smoked salmon on four whole wheat crackers can take you from feeling fatigued to full, said Boakye. Salmon is also rich in omega-3 fatty acids, which provide their own array of benefits for brain health, heart health, and more.

Energy balls

Protein: 5 grams per ball

“Make them at home with protein-containing ingredients like protein powder, nuts, seeds, nut butter, or powdered peanut butter,” suggested Avery Zenker, R.D., a dietitian and contributor to MyHealthTeam. “Use dried fruit like dates as a natural sweetener, and add in other flavors like cocoa powder, chocolate chips, maple syrup, vanilla extract, or cinnamon.” Depending on how you make them, they usually hit around 5 grams of protein per ball, Zenker said, which means two to three would be a great high-protein snack.

Lentil bowl with tomatoes, cucumbers, and tahini

Protein: 16 grams

Lentils are an affordable, plant-based protein source, offering around 9 grams of protein per half cup, said Boakye. Tahini acts as a nutritious sauce that brings flavor and energy to the party, and the fresh vegetables make it filling and tasty.

Edamame and avocado rice cake

Protein: 13 grams

Edamame provides around 8 grams of protein per half cup, and avocado adds healthy fats to make this snack satisfying, said Boakye. The rice cake is the perfect low-calorie, crunchy delivery system for those main players.

Hard-boiled eggs

Protein: 13 grams

Two large eggs are a great snack because they are a high-quality protein and packed full of other nutrients, said Callins, including choline, healthy fats, and antioxidants.

Popcorn with nutritional yeast

Protein: 10 grams

“A typical serving of air-popped popcorn (about 5 cups) contains 5 grams of protein,” said Zenker. “Two tablespoons of nutritional yeast provide about 5 grams of protein. Together, that’s about 10 grams of protein. This snack is also high in fiber and less than 200 calories.”

Beef jerky

Protein: 12 grams

One ounce of beef jerky provides around 9 to 12 grams of protein, said Callins. “Beef jerky is a [favorite] because it’s a complete protein which contains all essential amino acids, it’s easy to pack for an on-the-go snack, and can be found in many places, including convenience stores,” she added.

Protein bar

Protein: 10 to 12 grams

This may seem like an obvious one, but it’s practical. Protein bars are convenient and can provide 10 to 12 grams of protein or more. “Look for bars that have at least 10 grams of protein and are low in sugar (ideally less than 5 grams) and fat (ideally less than 10 grams),” Zenker recommended.

Pumpkin seeds

Protein: 18 grams

Enjoy a half-cup of this easy, whole food snack, said Zenker. They’re also high in fiber and healthy fats and free of added sugar, which helps contribute to a satisfying effect.

Baked tofu

Protein: 17 grams

“Tofu contains about 17 grams of protein in a 100-gram serving,” said Zenker. “Add some seasoning and bake in the oven or air fryer to enjoy a high-protein snack that’s also a source of essential minerals like calcium and zinc.”

Powdered peanut butter and fruit

Protein: 14 grams

Powdered peanut butter is higher in protein and lower in fat and calories than regular peanut butter, Zenker explained. “A 30-gram serving of powdered peanut butter provides 14 grams of protein, 120 calories, and 4 grams of fiber,” she said. “Choose the type without added sugar and sodium, and it’s a one-ingredient protein source. Mix it with a bit of water or milk of choice and enjoy it as a dip for fruit like apple slices or banana.”

Protein shake

Protein: 20 to 30 grams

Most protein powders and shakes contain substantial protein, and they’re quick and convenient. Zenker recommended shaking a scoop of protein powder in water or your milk of choice. Alternatively, you can purchase pre-made protein shakes. “Look for shakes that contain little to no added sugar and avoid artificial sweeteners if that’s a goal for you,” she concluded.

Greek yogurt protein bark

Protein: 22 to 25 grams

Zimmermann loves that this is a kid-friendly option and can be made in advance. “​​Mix 2 cups of nonfat Greek yogurt, 2 scoops protein powder, 1 teaspoon of vanilla, and 1 to 2 teaspoons of honey or stevia,” she said. Spread on a parchment-lined tray, top with hemp seeds, berries, and dark chocolate chips. Freeze for two to four hours, then break into four pieces, each of which should provide between 22 and 25 grams of protein.

Hummus and veggies

Protein: 10 grams

Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they’re lacking, said Lee Cotton, R.D.N., owner of Lee Cotton Nutrition. The veggies bring the fiber to the party, and before you know it, you’re feeling satisfied.

Turkey roll-ups

Protein: 14 to 18 grams

This is an easy snack that you could technically eat directly out of the fridge, and it’s super customizable, said Cotton. You can roll sliced deli turkey into a spiral bound with your favorite cheese and leafy greens or add carrots or red pepper for a crunch. You can even throw in fruit like an apple for some sweetness.

Air-fried chickpeas

Protein: 14 grams per cup

“Crunchy, savory, and portable!” said Alexandria Hardy, R.D.N., owner of Pennsylvania Nutrition Services. “It’s great for satisfying salty cravings, and you can add different spices or herbs to change the flavor.”

Nut butter-stuffed dates

Protein: 7 grams per two dates

Scoop a tablespoon of your favorite low-sugar nut butter into a pitted date and let your tastebuds enjoy. “Sweet, salty, and full of natural energy—this is my afternoon pick-me-up of choice,” said Hardy.

Cheese stick with almonds

Protein: 13 grams

This is another one that’s easy to pack and take to-go or eat standing in the kitchen in a fit of hanger. It’s recommended by Cassandra Lepore, M.S., R.D., a dietitian based in New Jersey.

Cottage cheese with ranch seasoning and veggies

Protein: 25 grams

“One of my go-to easy, high-protein snacks is mixing ranch seasoning into about a cup of cottage cheese,” said Lepore. “Use fresh veggies or crackers for dipping. For a twist, add some pesto or blend the cottage cheese for a creamier texture, if you prefer.”

Tuna and crackers

Protein: 21 grams

“Try making a tuna salad with canned tuna, plain Greek yogurt for extra protein, Dijon mustard, celery, red onion, and seasonings,” said Lepore. “Serve with crackers for a tasty and satisfying snack!”

Protein oatmeal

Protein: 20 grams

One cup of oats, 1 tablespoon of peanut butter, 1 tablespoon of hemp seeds, and 2 tablespoons of Greek yogurt make for a hearty, semi-sweet snack. “Peanut butter provides protein and healthy fats but can be calorie-dense, so adjusting the portion is key,” said Boakye.

Cottage cheese toast with fruit

Protein: 12 to 18 grams

“Peach toast is a great summer option for a snack,” said Zimmermann. “Sliced peaches on whole wheat toast, ¼ cup cottage cheese, drizzle olive oil, and balsamic.”

Tofu scramble with spinach and salsa

Protein: 18 grams

“Tofu is a plant-based protein powerhouse, offering around 10 to 12 grams per half block,” said Boakye. “Spinach provides a nutrient boost, and salsa adds flavor without unnecessary calories or sodium.”