One advantage of this is that protein is by far the most satiating out of all macronutrients (1).
In other words, a meal containing a good source of protein keeps us feeling full for longer, which is a key factor in adherence to any diet.
Protein is essential for so many reasons. It helps those who are trying to lose weight just as much as it helps people gain muscle.
This article takes a look at 29 high protein snack ideas that are healthy, convenient, and either portable or quick to eat.
1. Hard Boiled Eggs
Eggs are nature’s multivitamin, and they’re full of essential vitamins and minerals like vitamin A and choline (2).
They are also one of the best sources of protein, containing 6.3g of protein per large egg (3).
Take a few to the office, and you’ll have one of the most nutrient-dense high-protein snacks.
For hard-boiled eggs, it is best to boil the eggs for approximately 12 minutes.
2. Beef Jerky
Everyone knows that beef is one of the best sources of protein, and beef jerky is the portable version.
Jerky comes in many different shapes and sizes, and the ingredients may vary a lot between brands.
Per ounce (28g) serving, beef jerky offers 9.3g protein, making it one of the most protein rich snacks available (4).
There is a broad range of jerky available here.
3. Low Carb Peanut Butter Powerballs
These ‘Low Carb Powerballs’ use only three ingredients; peanut butter, low carb chocolate, and chocolate protein powder.
Since they are small, these powerballs very portable and you can easily take them with you when out and about.
This high protein, low carb snack is a little bit of a sweet treat and here’s the recipe to make it.
4. Protein Bars
In the era of convenience and portability, protein bars have been increasing in popularity for years.
While some are highly processed and full of unhealthy ingredients, some of the available choices can be reasonably “clean,” and they are certainly a high protein snack.
Out of all the different options, RXBARs are probably the best option. Based on whole foods, the bars don’t contain any grains, soy, gluten, or sugar.
5. Plain Yogurt
Yogurt is a fermented dairy food which contains beneficial bacteria such as Lactobacillus, Bifidobacterium, and Streptococcus Thermophilus.
Yogurt is a healthy protein snack and contains around 8.5g protein per cup (236ml) serving (7).
Adding some chopped nuts, berries or dark chocolate shavings can also boost the health benefits – and the taste too.
6. Greek Chicken Bowls
Here’s one for lunch away from home.
A creative dish inspired by Greek cuisine brings the following mix of ingredients together in a bowl;
|Chicken breast||Olive oil||Garlic|
|Lemon juice||Red wine vinegar||Dried oregano|
|Greek yogurt||Cucumber||Dill weed|
|Lemon zest||Fresh mint||Salt and pepper|
Perhaps this one isn’t such a quick recipe, but it looks delicious.
See here to find out how to make this high protein lunchbox.
7. Glass of Milk
Sometimes keeping it simple is the best option, and a glass of milk offers a nutrient-dense, affordable source of protein.
Milk is a huge provider of calcium, and also provides decent amounts of fat-soluble vitamins A, D, and the B-vitamins.
Ideally, opt for whole (full-fat) milk since these vitamins are fat-soluble.
With approximately 8g of protein per cup, milk is full of protein (11).
8. Easy High Protein Egg Wraps
A collection of your favorite fillings encased in a high-protein egg wrap.
You could call this a healthier version of a taco, with optional fillings including turkey, avocado, cheese, and yogurt.
Combine these with some seasonings like salt, pepper, cayenne and herbs and spices, and you have a tasty snack in your hands.
As stated earlier, one large egg contains 6.3g protein. Adding a bit of cheese and meat only increases the protein content.
You could combine them with a few side dishes to make a meal. They also provide an excellent source of protein on the go.
Find out the recipe here.
9. Chive and Onion Meatballs
Meat is delicious, healthy, satiating, and full of protein.
To make chive and onion meatballs, you will only need five ingredients;
- 1lb (454g) 80% Lean ground beef
- 1 large onion
- 2oz (56g) chopped chives
- Black pepper
These ingredients will make approximately 12 meatballs.
After finely dicing the onion and chives, mix them into the ground beef and add liberal amounts of salt and pepper.
Form the mixture into small golf ball-size shapes, place them on a baking tray, and then cook.
This recipe is so easy but delicious, and it can be a meal, or you can take the meatballs to work in a lunchbox.
Chive and onion meatballs are healthy, filling snacks and the protein content is approximately 10g per meatball.
Nuts are some of the healthiest foods in the world, and they provide an array of essential vitamins and minerals.
Rich in healthy fats, they are also a big provider of protein.
The table below shows the amount of protein in the most popular varieties of nuts;
|Name of Nut||Protein per ounce (28g)|
Throw a mixture of nuts into some Tupperware and take them to the office for a healthy work snack.
11. Protein Brownie Batter Truffles
Going from savory to sweet, these chocolate balls are certainly high protein snacks.
These ball-shaped chocolate truffles feature dark chocolate, vanilla, almond milk and peanut butter.
The majority of truffles are extremely sweet, but not these. In fact, one truffle only contains 1g net carbs.
With 3g of protein per truffle, a handful makes them a very decent source of the macronutrient.
See how to make them here.
12. Ham and Cream Cheese Rolls
Ham and cheese rolls are super simple to make.
To make five rolls only requires 4oz (112g) ham and 1oz (28g) of cream cheese.
Lay the ham flat in slices, and spread the cream cheese in the middle of each slice.
Following this, fold the meat into rolls so that they look like a wrap.
These high protein snacks taste delicious, and they provide about 4.5g protein per ham and cheese roll.
Eat them at home with some salad, or take them to work – they work well as a meal or snack.
13. Mozzarella and Tomato Slices
A popular choice at European-themed buffets around the world, mozzarella and tomato slices are one of the best high protein snacks around.
Making them is super simple and takes only a minute or two.
First, cut the mozzarella and tomatoes into slices. After this, place a slice of tomato on top of each mozzarella piece.
Based on using 3oz mozzarella, the total protein count comes to 18 grams (12).
14. No Bake Low Carb Protein Bars
If you’re looking for a low carb, protein filled snack then these no-bake bars are a good option.
Combining coconut oil, dark chocolate, shredded coconut, flaxseed, and vanilla, they are tasty and relatively wholesome.
They are also vegan and free of grains, sugar, soy, dairy, and eggs, making them suitable for just about anyone.
See this recipe for further details and how to make them.
15. Prosciutto and Cheese
This combination works wonderfully on a wine platter, and it’s also one of the best protein snacks around.
It always tastes delicious and only takes a few minutes to put together.
You can eat the prosciutto and cheese separately, or you can wrap the cured meat around the cheese.
Either way tastes great, so it doesn’t matter how you eat it.
16. Salami Provolone “Sandwiches”
Similar to the last one, here’s another cured meat and cheese combination.
First of all, cut some cheese into round slices to match the shape of the salami.
Next, place one piece of salami in the middle of two slices of the cheese to make a “sandwich.”
This combo works well as a quick bite to eat, and it’s one of the best protein snacks to match with wine.
17. Cloud Bread
Firstly, cloud “bread” doesn’t taste like bread, but people do use it in the same way.
It also contains zero wheat; eggs, cream cheese, and cream of tartar are the primary ingredients to make it.
One piece (slice) of cloud bread comes in at around 9g protein, making it a high-protein bread replacement.
Perfect for a packed lunch or picnic!
18. Celery Sticks and Peanut Butter
Another simple recipe that only takes two minutes to prepare.
Cut some stalks of celery into nine bite-sized pieces, and then spread three tablespoons of peanut butter over them.
This healthy snack option provides around 11.5g protein (17).
Despite being relatively nutrient-dense, celery is virtually calorie-free (18).
Peanut butter also offers various health benefits, providing a rich source of monounsaturated fat, vitamins and minerals.
It is particularly high in vitamin E, magnesium, manganese, and various B vitamins.
19. Tuna Mayo Salad
A can of tuna is a quick and convenient way to get large amounts of protein into your diet.
Here is a recipe for a tasty and healthy tuna salad;
- 1 Can of tuna
- 3 tablespoons of mayonnaise
- 2 Celery stalks
- 2 Bell peppers
- 1 Small shallot
- 1 Cup of lettuce
- A squeeze of fresh lemon juice
- Salt and black pepper to taste
Store-bought tuna mayo salads are likely full of industrial seed oils and sweeteners. However, it’s easy to make a much healthier version at home.
First of all, make a healthy homemade mayonnaise and refrigerate.
When it comes to making the salad, mix a can of tuna with the mayo and then add the salad ingredients.
Mix everything together well and then it’s ready to eat.
This recipe provides roughly 37.5g protein.
20. Pepperoni Chips
Pepperoni should be soft and chewy, but with these high protein chips, it is a crunchy and crispy snack.
Fortunately, these chips are incredibly simple to make and take no effort at all.
Just place some slices of pepperoni in a microwave and cook until they feel stiff.
You can see the full recipe here; 17 thinly sliced chips provides around 9g protein.
21. Cottage Cheese
Made from milk curds, cottage cheese is a mild fresh cheese with slightly sour and acidic notes.
Due to the fear of dietary fat, it has been considered as a healthy cheese since it is low in fat and very high in protein. (Note: dairy fat is likely very beneficial to health).
Typical cottage cheese only provides 4g fat per 100g, and there are low-fat versions available which are even lower.
Notably, 100g of cottage cheese contains 11.1g protein, despite being very low in calories (98kcals) (19).
As a result, it’s one of the most protein-dense snacks around.
Originating from Europe, quark is another type of fresh cheese that you may not know.
It has been around for a long time, yet has been growing in popularity over the past few years.
Quark has a kind of bland taste – it is neither strong nor sour, and it is very mild and creamy.
Regarding its composition, it’s somewhere in between yogurt and cottage cheese, despite not tasting like either of the two.
It’s very popular in bodybuilding circles due to its extremely high protein concentration, despite being very low in fat and carbs.
On a per 100g basis, quark provides 14.1 grams of protein (20).
23. Blue Cheese Deviled Eggs
For some protein rich food that fills you up, why not give deviled eggs a try?
This particular recipe uses a combination of eggs, blue cheese, mustard, hot sauce, and Greek yogurt.
There’s certainly a lot of flavor in this recipe, and there is a lot of protein too.
In brief, they are healthy, tasty, very cheap to make, and even make eggs look somewhat stylish.
To see the full recipe, and a video on how to make them, see the recipe here.
24. Dried Squid Jerky
Squid jerky is popular in Russia, Hawaii, and Eastern Asia, where it has been a popular way to preserve seafood for centuries.
It is similar in texture to beef jerky, except for possibly being even chewier.
Typically used as a side dish with beer, it is a quick and convenient snack and can be eaten on the go.
It’s an impressive source of protein too, coming in at around 25% protein by weight.
It’s easy to find in Asian markets, or you can get it online.
25. Bacon and Eggs
While most people don’t view this one as a snack, it is incredibly easy to make and can be ready in 10 minutes.
Despite the negative view of bacon in the media, many of the “dangers” are exaggerated, and bacon is surprisingly nutritious.
Best of all, bacon and eggs make for a quick satiating meal which tastes delicious.
26. Low Carb Pancakes
Pancakes don’t always have to be full of sugar and flour, and these even qualify as high protein snacks.
Containing almond flour, cream cheese, and eggs, they combine several protein sources and taste just as good as regular pancakes.
The recipe also includes tasty flavorings and condiments such as cinnamon, butter, and vanilla.
To see how to make them, go here.
27. Protein Shakes
Similar to protein bars, shakes are not ideal compared to real food, but they do offer an excellent source of protein.
They come in all sorts of different flavors and—when you look at the ingredients—varying quality.
Some contain additional sugars, sweeteners, colorings, and flavorings.
In contrast, others are only protein, with the possible addition of cacao and a sweetener.
These shakes typically come in at a substantial 20g protein per (100kcal) serving.
28. Egg Breakfast Muffins
Egg breakfast muffins are like a savory cupcake, and they are great high protein snacks.
They also suit breakfast perfectly, especially when you use cheese and bacon in the recipe.
To see a great recipe for these breakfast muffins, see our article on low carb breakfast options.
It contains egg, bacon, cheese, spinach, onion, garlic, curry powder and salt, and it tastes delicious.
29. Skinny Bell Pepper Nacho Boats
Full of ground turkey and cheddar cheese, these bell pepper nacho boats are an excellent healthy snack.
They’re also very rich in protein, with just two “boats” containing 13g protein.
The overall recipe is very flavorful and combines several strong flavors from chili, cumin, and salsa.
Follow this link to see how to make them.
All in all, the majority of people eating a whole-food based diet should be getting enough protein from their meals.
For an idea of how much you should be eating every day, see here.
However, the options in this article may be helpful to “top up” your intake if you feel you’re not getting enough.
Lastly, don’t fear animal sources of protein like red meat – it is extremely nutrient-dense and very good for you.