29 High-Protein Snacks (7g to 35g Protein Per Serving)
Looking to build muscles? Lose weight? Feel energetic throughout the day? Improve your fitness? Or generally just feel great? There’s no shortcut. You need protein. And you need high-protein snacks to actually hit your daily protein targets.
Unfortunately, most “healthy snack” lists on the internet are just crackers, fruits, and almonds. And sure, most of these are fine if the goal is just to “snack.” But if you’re actually trying to hit a protein goal, stay full between meals, or avoid the dreadful energy slumps in the middle of the day, you need snacks that pull real weight. You need high-protein snacks.
That’s what this list is. Real, grab-and-go high-protein snacks that will keep you full until your next meal.
I broke our high-protein snacks list into three tiers so you can pick based on what you actually need in the moment:
- 9 snacks with 20g of protein or more, for when you need a snack that basically works like a meal. These are good options for my gym girlies trying to hit their protein goals, whether that is 100g or 120g of protein a day.
- 11 snacks with 10g of protein or more, the reliable everyday middle ground. These are awesome options if you want to avoid snacking on unhealthy options that crash your blood sugar.
- 9 snacks with 7g of protein or more, smaller, but still doing real work. Much better than many carb-heavy snacks.
Why Protein Actually Matters in a Snack
I know you didn’t come here for a biology lecture, so I’ll keep it quick and simple.
First and foremost, protein is the macronutrient that keeps you full. Basically, it slows digestion, steadies your blood sugar, and stops you from raiding the pantry an hour after you just ate.
A snack made of just carbs (chips, crackers, pretzels) spikes your blood sugar and crashes it just as quickly, causing energy crashes. A snack with real protein in it holds you steady, meaning steady energy throughout the day.
Most nutrition experts and recent research, for that matter, point to somewhere around 30 grams of protein per meal as the sweet spot. Basically, 30g of protein is the amount that can reliably trigger muscle protein synthesis. You need around 30g of protein in your meals, particularly breakfast.
For a snack, you can go lower. Anything above 7g of protein is considered okayish for a high-protein snack. And admittedly, if you’re getting enough protein in your meals, you genuinely don’t need to hit 20+ grams of protein every single time you snack. Sometimes, 7 or 8 grams paired with the right timing is exactly enough. That’s why this list has options at every level instead of pretending one number fits everyone.
Hitting your protein goal is much easier when you plan for it instead of winging it. If you like tracking, our weekly meal planner spreadsheet has an optional calorie and macro tracking, so you can see where your protein is landing.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
High-Protein Snacks With 20g of Protein or More
These are the snacks that can basically double as a mini meal. As I mentioned, these are great options for someone with a very active lifestyle that includes lifting weights several times a week. These are good post-workout high-protein snacks.
These high-protein snacks with 20g of protein are also great if you skipped lunch.
1. Canned Tuna Pouch (5 oz): 35g protein.
Rip it open, squeeze a little lemon on it, and done. Nothing on this list beats the protein-to-effort ratio. Tuna naturally contains mercury, so keep it at around 8-12 oz a week to avoid overexposure.
2. Beef or Turkey Jerky (3 oz bag): 30g protein.
Lower effort than almost anything on this list. Toss a bag in your gym bag and forget about it until you actually need it. You can’t beat the convenience, and sometimes that’s exactly what you need to hit your daily protein goals, whether that is 100grams of protein or 120 grams of protein a day.
3. Premier Protein Shake (11 oz): 30g protein.
This is the emergency-drawer snack. It is unmatched for convenience and calorie control (only contains 160 calories). However, I’d only go for them for emergencies. For days that go sideways. This is because they are ultra-processed and have artificial sweeteners. So, if the goal is clean eating, focused on quality whole foods, this might not be the best option.
4. Canned Sardines (4.4 oz can): 29g protein.
This is definitely not for everyone. And I totally get it. But if you already like sardines, this is one of the most protein-dense, budget-friendly snacks you can buy. And there’s no mercury risk because sardines are small and sit at the very bottom of the ocean food chain, so they do not bioaccumulate heavy metals.
5. Low-Fat Cottage Cheese (1 cup): 28g protein.
I know cottage cheese has a reputation. But the texture grows on you fast once you realize how full it keeps you. Besides, many active-culture cottage cheese brands are full of probiotics, which are good for your gut health. Top it with a few berries, almonds, and a drizzle of honey, and you’re all set.
6. Canned Salmon Pouch (5 oz): 28g protein.
Same idea as the tuna, just a little richer. Eat it straight from the pouch or on a few crackers. The awesome thing is, unlike tuna, salmon contains significantly less mercury, making it healthier. Not to mention, salmon is full of omega-3 fatty acids that are awesome for reducing inflammation in the body and are good for heart and brain health.
7. Hard-Boiled Eggs (4 large):25g protein.
The most old-school high-protein snack there is, and it’s still one of the best. Boil a batch on Sunday, and you’re set for the week.
Plan your Sunday prep for the week ahead. Enter your batch recipes (eggs, egg bites, baked tofu, lentil salad) in our weekly meal planner spreadsheet. Once in the planner’s recipe book, you can easily schedule them, and our weekly meal planner will automatically create your grocery list.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
8. Protein Bar: 21g protein.
Not every protein bar is the same. For instance, Quest bars consistently deliver real protein without the sugar crash that a lot of “protein” bars secretly bring along. They are also high in fiber. One bar contains around 12-15 grams of fiber, making Quest protein bars the ultimate high-protein, high-fiber snack. However, please note this is an ultra-processed snack and shouldn’t be a staple in your diet. That convenience comes at a cost.
9. Chobani Complete Greek Yogurt (5.3 oz): 20g protein.
This is far from your average yogurt cup. This Chobani Greek yogurt is specifically built to pack way more protein than the standard version. It’s definitely worth grabbing on your next grocery run, not only for the protein but also for live probiotics that are good for your gut health.
High-Protein Snacks With 10g of Protein or More
These are the everyday options that most people should be leaning towards. They are also good if you’re trying to hit your protein goals, and breakfast, lunch, and dinner aren’t cutting it.
10. Starbucks-Style Egg Bites (2 count): 19g protein.
You can grab these little sous vide egg cups or make them at home in a muffin tin. They’re genuinely satisfying for how small they are. If you make them at home, blend eggs and cottage cheese for that fluffy Starbucks texture.
11. Turkey and Cheese Roll-Ups (4 slices turkey + cheese): 19g protein.
These have virtually zero carbs, and there’s no cooking required, making them close to perfect as a high-protein snack. Layer turkey and a slice of cheese, roll it up, and eat it like a mini wrap. It’s basically a sandwich without the bread and the carbs.
12. Boiled Edamame (1 cup): 18g protein.
One of the very few plant-based snacks that can actually go toe-to-toe with animal protein. Salted and steamed is the move. It is a complete plant protein, meaning it has all 9 essential amino acids to build muscle. And it is also high in fiber, making it the kinda of the perfect snack.
13. Lentil Salad (1 cup cooked lentils): 18g protein.
Toss cooked lentils with a little olive oil, vinegar, and whatever veggies you have around. This is a great snack because it provides both protein and fiber, making it very filling.
14. Dry-Roasted Edamame (1/3 cup): 14g protein
By dry-roasting edamame, you evaporate the water content and massively concentrate the protein. A tiny 1/3-cup handful gives you 14g of crunchy protein with less fat and double the protein density of standard nuts.
15. Baked Tofu Cubes (5 oz): 13g protein.
First, did you know that tofu is a complete plant protein? It contains all nine essential amino acids your body needs to build and repair muscles. Season it, bake it until the edges crisp up, and keep it in the fridge for whenever a craving hits. This is way better than plain tofu straight from the package and is an excellent meal-prep option.
16. Protein Milk (1 cup): 13g protein
Unlike regular milk, which delivers about 8g of protein per cup, protein milk delivers around double that amount with less sugar. Failife 2% is an excellent option. It’s 100% lactose free and incredibly rich and creamy. Drink it cold or use it in a quick smoothie.
17. Quinoa Salad (1 cup cooked): 8g to 12g protein (approx. 8g for plain quinoa; up to 12g if mixed with seeds or feta)
Quinoa is unique because it is one of the few plant foods that are complete proteins, containing all nine essential amino acids. Turning it into a cold snack salad with diced cucumbers, tomatoes, and lemon juice makes it a refreshing, high-protein, high-fiber snack.
18. String cheese (2 sticks): 12g protein.
Underrated. Two sticks gets you real protein for basically zero effort, and it travels well. It’s the ultimate grab-and-go snack.
19. Plain Kefir (1 cup): 11g protein.
If yogurt textures aren’t your thing, kefir is a drinkable version that’s just as protein-dense and much better for your gut health. Indeed, while a standard high-protein Greek yogurt contains 4 to 6 strains of healthy bacteria, kefir typically contains 30 to 60 distinct strains of beneficial probiotics and yeasts. And gut health influences everything from immune health to mood to brain function.
20. Trail Mix With Nuts (½ cup): 10g protein.
The fiber and protein from the nuts typically slow down the absorption of natural sugars from the dried fruits, which is good for your blood sugar, no spikes or crashes. If protein is the main goal here, please go for versions without added chocolate or candy pieces.
High-Protein Snacks With 7g- 9g of Protein
21. Pumpkin Seeds/ Pepitas (1 oz): 9g protein.
Easy to keep in your bag or car and snack whenever. And they are good for more than just protein. Pumpkin seeds are among the best sources of magnesium. Just remember, a little goes a long way here.
22. Roasted Watermelon Seeds (1 oz): 8g protein.
Roasted watermelon seeds are a completely underrated high-protein snack. In fact, most people consider watermelon seeds a waste and opt to spit them out or buy seedless watermelon. Yet, they are high in protein, magnesium, and heart-healthy fats. They’re crunchy, portable, and unfortunately, most people don’t even know these are an option.
23. Hummus With Veggies (½ cup hummus): 8g protein.
Pair hummus with carrots or cucumber, and you have an excellent snack. If you want to make it even higher-protein, add 2 tablespoons of plain Greek yogurt. It keeps the exact same flavor and texture for more protein.
24. Veggies and Greek Yogurt Dip (1/2 cup dip): 9g protein
By swapping traditional sour cream or mayo for plain Greek yogurt, you create a thick, creamy dip that is packed with protein and gut-healthy probiotics. Pairing it with raw baby carrots, bell peppers, and celery gives you a massive volume of food with almost zero fat or carbs.
25. Apple With Peanut Butter (1 medium apple + 2 tbsp peanut butter):8g protein
The fiber from the apple and the protein from the peanut butter make this one of the most balanced small snacks out there.
26. Chia Seed Pudding (1/2 cup): 7g protein
Chia seeds absorb up to 12 times their weight in liquid, expanding in your stomach to create intense physical fullness. They are packed with fiber and Omega-3s. Please use dairy or protein milk to hit this 7g protein target.
27. Peanut Butter Celery Sticks (2 tbsp peanut butter): 7g protein.
These are a classic. And for good reason. Peanut butter celery sticks are simple and filling. Just avoid peanut butters with added sugars and oils.
28. Roasted Chickpeas (½ cup): 7g protein.
Chickpeas have a near 1:1 ratio of protein and fiber, making them great for keeping you full for longer. They’re crunchy, salty, and satisfying in a way that surprises people who’ve never tried them roasted (and you definitely should).
29 No-Bake Energy Bites (2 bites): 5g to 7g protein.
Typically made by rolling rolled oats, peanut butter, honey, and flaxseeds into bite-sized balls. They are incredibly calorie-dense and great for a quick pre-workout energy burst.
How to Actually Include These High-Protein Snacks Into Your Routine
The beauty of such a list is that you don’t need to overthink it. The whole point is to have an option, regardless of what your day looks like.
Go for high-protein snacks with 20g of protein per serving on the days that are genuinely chaotic, the kind where you skipped lunch or a workout runs super long.
Snacks with 10g+ of protein are awesome for your normal, everyday snacking. These are particularly good options if you have an active lifestyle and are trying to hit certain protein goals daily.
And keep the last option with 7g of protein as a small in between meals if you don’t have a particularly active lifestyle, but still trying to eat a high-protein diet for steady energy and overall wellness.
Make it automatic. Knowing which snacks to eat is only half the battle. Planning for them and actively having them in your weekly routine is the other half. Our Weekly Meal Planner Spreadsheet lets you:
- Schedule meals and snacks for the week, with a checkbox for leftovers
- Auto-generate your grocery list from your plan, so long as you’ve filled in your recipes.
- Track your pantry, fridge, and freezer, so you don’t buy what you already have and reduce food waste,
- Log calories and macros (optional)
Get the Meal Planner for $13.99 →
Works in Google Sheets (free Google account required). Not compatible with Excel.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Frequently Asked Questions (High-Protein Snacks)
What is the highest protein snack you can eat?
Out of everything on this list, a canned tuna pouch comes out on top at around 35 grams of protein per 5-ounce serving, with canned salmon and a store-bought protein shake close behind.
How many high-protein snacks should I eat in a day?
Most people do well with one or two protein-forward snacks a day, in addition to protein at meals. It really comes down to your activity level and how your day is structured.
Are protein bars actually a good high-protein snack?
Some are, some aren’t. The difference usually comes down to sugar content, so it’s worth checking the label instead of assuming “protein bar” automatically means healthy.
Can you get enough protein from plant-based snacks alone?
Yes, though it usually takes a bit more planning. Edamame, roasted chickpeas, baked tofu, and lentil salad are all solid plant-based options that show up on this list for exactly that reason.
Ready to actually embrace high-protein snacks and a high-protein diet in general? Grab the Weekly Meal Planner Spreadsheet and plan your week, your protein, and your grocery list in one place.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
