Dietitians Agree, These 15 Snacks Are Protein All-Stars

Looking for a secret weapon to nourish your body and stabilize your energy? High-protein snacks are the answer. When you make them a planned part of your healthy, balanced diet, you fuel your mind and muscles for peak performance all day. Strategic snacking can also help reduce cravings and make it easier to make mindful food choices. Need tips for what to look for in a high-protein snack? Here, dietitians share how to make smart snack choices. 

What Counts As A High-Protein Snack?

“An ideal snack,” says dietitian Lauren Harris-Pincus, author of The Protein-Packed Breakfast Club and The Everything Easy Pre-Diabetes Cookbook, “contains protein, fiber-rich carbohydrates, and healthy fats to help keep you satisfied, energized, and to balance blood sugar levels.”  To be considered high-protein, a snack must have at least 10 grams of protein.

Some dietitians, such as Mandy Enright, RD and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss, recommend up to 25 grams in a snack for those who may have goals such as muscle gain or need help keeping blood sugar stable.

Some of Enright’s favorite options are animal proteins, such as turkey, eggs, and dairy products. She also recommends plant-based proteins such as beans, nuts, and seeds. For packaged snacks, she recommends checking the nutrition labels for serving sizes and the amount of protein per serving.

Meeting your protein goals with snacks can take a bit of planning (and math). For example, Enright notes that “one hard-boiled egg only provides six grams of protein. But if you pair that egg up with two to three slices of deli turkey (10 grams) and a handful of nuts (5 grams), you have 21 grams of protein in that snack.”

It can also help to consider where a snack fits into your overall protein goals. Cory Ruth, MS, RD—AKA The Women’s Dietitian, says, “Protein goals can vary per person, but if you were aiming for around 120 grams of protein per day, and having two snacks per day, a protein-rich snack should have at least 10-20 grams in it.”

When Should You Eat a High-Protein Snack? 

If you have a long stretch between meals (for example, more than four hours), having a protein-rich snack can help you get through without mindless snacking. If you tend to start munching on whatever’s in reach when making dinner (or waiting for your takeout order to arrive), or you find yourself grazing through the afternoon, you may want to have a high-protein snack at that point. 

Another time a protein-rich snack can be helpful is after a workout to help your body recover by providing the essential amino acids needed for muscle repair. Aim for 10-25 grams of protein within two hours of finishing your workout. Depending on the time of day you exercise, that might be at your next meal, but if that’s more than a few hours away, a high-protein snack can help you get the most out of your workout. 

What Should You Look For When Shopping For a High-Protein Snack? 

When choosing a high-protein snack, Scott Keatley, RD, says, “Try for foods you can identify first before making your way to bars and powders. But when this is not possible, look for options that provide other nutrients, such as fiber, healthy fats, and vitamins. Avoid snacks with added sugars or excessive amounts of unhealthy fats.”

If you’re choosing a packaged food, Ruth always recommends closely examining the product label. “Look at the ‘protein’ section on the nutrition label. Often, we reach for things like granola bars and yogurt thinking they’ll be high in protein, but this macro is actually lacking.” 

Enright recommends looking for protein sources low in saturated fat, sodium, and added sugar. She also suggests limiting highly processed meats, such as salami or pepperoni. However, lean beef jerky can be a good snack in moderation. If you eat dairy, milk, cheese, and yogurt pack a protein punch and are easily combined with other foods.

Other Snacking Tips from Dietitians

When it comes to smart snacking, nutritionists will almost always recommend including a protein source. However, there are other considerations to keep in mind while snacking.

Don’t forget the fiber

While protein is important, it’s not the only factor keeping you full and energized. To get the most bang for your buck, combine protein with fiber. Chelsey Amer, MS, RDN, explains, “Fiber is a nutrient most Americans don’t eat enough of. The combination of protein and fiber will help your snack act as a bridge between your meals so you don’t get overly hungry before your next meal.”

Enright recommends using snacks to work more colorful produce into your day. “Fruits and vegetables provide not only excellent sources of fiber (optimal for sustaining hunger, energy levels, managing blood sugar levels, and gut health, just to name a few benefits) but also key sources of antioxidants that support our overall health and well-being.”

Be mindful of portion sizes

Enright also recommends being mindful of portion sizes. “For snacks, I teach my clients to use a smaller plate (such as a bread plate) for portion control.”. You can use the plate as a way to balance your nutrition. Half the plate (about one palm-size) should be your protein, and the other half (another palm-size) should be a fruit, vegetable, or high-fiber carb source.

Keep protein bars and powders as back-up

While protein powders and bars are good options when you’re in a pinch, experts recommend prioritizing whole-food protein sources and using these for an extra boost or backup when you’re on the go. “While protein powder mixed with some water or milk may feel like a good snack option,” says Enright, “you shouldn’t rely on it as a daily go-to snack. Not only could you be missing out on key nutrients you would obtain from other protein-rich foods, but you may not feel satisfied, which could make you feel hungrier sooner.”

For example, try mixing that protein powder into a simple smoothie or oatmeal or stashing a protein bar in your bag on a day when you’ll be running around a lot or traveling and don’t know what snack options will be available.

Dietitians’ Go-To, High-Protein Snacks

There are tons of protein-rich snack options out there. Here are a few that dietitians often recommend:

Get creative with your high-protein snacks by optimizing flavor and food combinations. Amer loves wrapping turkey slices around pear wedges for a sweet and savory snack. Pair high-protein cereal with milk for a nostalgic, crunchy snack. Serve hummus with fiber-rich veggies or whole grain or seed-based crackers. Mix Greek yogurt with peanut butter powder to use as a dip for apple slices.

Pair plain Greek yogurt or cottage cheese with ¼ cups of sliced almonds and a tablespoon of hemp seeds (25 grams total), or enjoy a PB&J on whole wheat bread (15 grams) with a glass of cow’s milk or soy milk (7-8 grams). 

Strategic snacking can help you stay nourished and meet your health goals. A high-protein snack has 10-25 grams of protein. When choosing a high-protein snack, consider your general protein needs and how much protein you eat elsewhere in the day. For optimal benefits, make sure your high-protein snack also contains fiber.