Collection

High protein snacks

The snacks I reach for when I need something with real staying power between meals. Some are thirty-second assemblies, some are make-ahead, and a few are proper little recipes. Almost all of them land around 10 grams of protein or more.

Anna in her kitchen with a marble counter full of high-protein snacks: bowls of edamame, cottage cheese with everything bagel seasoning, hard-boiled eggs, skyr with berries, protein balls, and roasted chickpeas.

A snack counts as high-protein when it clears roughly 10 grams a serving. The easiest way there is to build on cottage cheese, yogurt or skyr, eggs, edamame, beans, or a little fish or cheese. Use the filters to find a no-cook option, something for the kids, or whatever fits the kind of day you are having.

Showing 34 of 34 snacks
5-minute24g protein

Skyr and berry protein smoothie

Blend skyr, milk, and frozen berries. The highest-protein thing you can make in two minutes.

SweetGluten-freeVegetarianLow-fat
Two slices of grilled dark rye bread on a small cream-speckled stoneware plate on a white marble counter, each piled high with creamy cottage-cheese tuna salad showing visible flakes of tuna, small curds of cottage cheese, scattered bright green capers, finely chopped fresh dill, a thin slice of red onion, a few cracks of black pepper, and a flake of flaky salt. A small lemon wedge rests on the plate beside the toasts. A small clear glass jar of capers, a folded striped cream-and-blue linen tea towel, and a small bunch of fresh dill sit on the marble beside the plate. Soft midday light from the kitchen window.
No-cook20g protein

Cottage cheese tuna salad on cucumber

Fold tuna into cottage cheese with lemon and dill, then pile it onto cucumber rounds.

SavoryLow-carbGluten-free
See the recipe
No-cook18g protein

Skyr with honey and walnuts

Thick Icelandic skyr topped with a drizzle of honey and a handful of walnuts for crunch.

SweetGluten-freeVegetarian
No-cook17g protein

Greek yogurt with berries and seeds

Full-fat Greek yogurt with fresh or frozen berries and a spoonful of chia or hemp seeds.

SweetGluten-freeVegetarianFor kidsLow-fat
No-cook17g protein

Smoked mackerel on rye

Smoked mackerel on a slice of dark rye bread with a squeeze of lemon and thinly sliced cucumber.

SavoryPortable
5-minute17g protein

Steamed edamame with sea salt

Steam from frozen in five minutes, toss with flaky sea salt, eat straight from the bowl.

SavoryVeganGluten-freeHigh-fiberFor kidsLow-fat
No-cook16g protein

Olive-oil tuna on cucumber rounds

Open a good can of olive-oil tuna and spoon it onto thick cucumber rounds with a little lemon.

SavoryLow-carbGluten-free
Make-ahead15g protein

Cottage cheese "cookie dough"

Blend cottage cheese with a little honey and vanilla, stir in mini chocolate chips. Tastes like dessert.

SweetVegetarianFor kids
No-cook15g protein

Turkey and cheese roll-ups

Lay a slice of deli turkey flat, add a strip of cheese, and roll it up tight.

SavoryLow-carbGluten-freePortableFor kids
No-cook14g protein

Cottage cheese with everything bagel seasoning

Spoon cottage cheese into a bowl, shake on everything bagel seasoning, and you're done.

SavoryLow-carbGluten-freeVegetarian
No-cook14g protein

Cottage cheese with pineapple

The sweet-savory combo that never gets old. Use fresh or canned pineapple in juice, not syrup.

SweetGluten-freeVegetarianFor kids
No-cook14g protein

Cottage cheese with tomato and olive oil

Ripe tomatoes, a splash of good olive oil, and a pinch of salt make cottage cheese feel like a proper snack.

SavoryLow-carbVegetarianGluten-free
5-minute14g protein

Edamame and cucumber salad

Toss shelled edamame with sliced cucumber, rice vinegar, sesame oil, and a pinch of salt.

SavoryVeganGluten-freeHigh-fiber
No-cook14g protein

Greek yogurt with granola and honey

Layer thick Greek yogurt with a small scoop of crunchy granola and a slow drizzle of honey.

SweetVegetarianFor kids
A cream-speckled plate of smoked salmon cucumber bites on a white marble counter: thick cucumber rounds each topped with a swipe of cream cheese, a curl of orange-pink smoked salmon, a few green capers, a frond of fresh dill, and a crack of black pepper. A lemon wedge and a small bunch of dill rest beside the plate. Cool, bright natural light from the kitchen window.
No-cook14g protein

Smoked salmon cucumber bites

Cucumber rounds topped with a little cream cheese and smoked salmon, finished with capers.

SavoryLow-carbGluten-free
See the recipe
No-cook14g protein

String cheese with an apple

Classic for a reason: protein from the cheese, fiber from the apple, no prep needed.

SavoryGluten-freeVegetarianFor kidsPortable
Make-ahead13g protein

Crunchy roasted edamame

Roast shelled edamame until they get a little crispy shell, then season with sea salt.

SavoryVeganGluten-freeHigh-fiberPortable
No-cook13g protein

Smoked salmon on a rye crisp

Rye crispbread, a smear of cream cheese, and a few slices of smoked salmon.

SavoryPortable
Make-ahead12g protein

Greek yogurt deviled eggs

Swap mayo for Greek yogurt in the filling to get a lighter deviled egg that still tastes rich.

SavoryLow-carbGluten-freeVegetarian
Make-ahead12g protein

Hard-boiled eggs with flaky salt

Boil a batch at the start of the week and keep them in the fridge for a grab-and-go snack.

SavoryLow-carbGluten-freeVegetarianPortable
No-cook12g protein

Hummus with bell pepper and a boiled egg

Hummus and pepper strips make a solid snack on their own; adding a hard-boiled egg rounds it out.

SavoryVegetarianGluten-freeHigh-fiber
A shallow cream-speckled bowl of silky whipped cottage cheese dip on a white marble counter, the smooth surface swirled and drizzled with olive oil, flecked with chopped chives and dill, and finished with cracked black pepper. Around the bowl, a fan of cucumber spears, red and yellow pepper strips, halved radishes, and a few seeded crackers for scooping. Soft natural light from the kitchen window.
No-cook12g protein

Whipped cottage cheese dip with crudites

Blend cottage cheese until silky smooth, season with herbs, and serve with crunchy vegetables.

SavoryLow-carbVegetarianGluten-free
See the recipe
No-cook11g protein

Beef or turkey jerky

A bag of good jerky keeps in your bag or desk drawer for whenever hunger strikes mid-afternoon.

SavoryLow-carbGluten-freePortableLow-fat
Three small cream-speckled bowls of crispy roasted chickpeas on a white marble counter, each a different shade: deep red smoky paprika, pale salt and vinegar, and golden honey cinnamon. A sheet pan with more roasted chickpeas sits softly behind, with small dishes of spices and a halved lemon on the marble. Soft natural light from the kitchen window.
Make-ahead11g protein

Crispy roasted chickpeas

Roast a can of chickpeas until they crunch, then season however you like.

SavoryVeganGluten-freeHigh-fiber
See the recipe
5-minute11g protein

Greek yogurt ranch dip with vegetables

Stir ranch seasoning into Greek yogurt for a creamy dip that pairs with any raw vegetable.

SavoryLow-carbVegetarianGluten-freeFor kidsLow-fat
No-cook10g protein

Cheese with whole-grain crackers

A few slices of good cheese and a small stack of whole-grain crackers is a snack worth sitting down for.

SavoryVegetarianFor kidsPortable
Make-ahead10g protein

Chia pudding with milk and berries

Stir chia seeds into milk the night before, and breakfast or a snack is ready when you wake up.

SweetVegetarianGluten-freeHigh-fiber
Shards of frozen skyr and berry protein bark stacked on a small chilled plate on a white marble counter, the creamy white bark marbled with swirls of red raspberry and blueberry and scattered with pumpkin seeds. A few more shards and a small bowl of fresh berries sit softly behind. Cool, bright natural light from the kitchen window.
Make-ahead10g protein

Frozen skyr and berry protein bark

Spread skyr on a lined tray, scatter berries on top, freeze solid, and snap into pieces.

SweetGluten-freeVegetarianFor kidsFreezer-friendly
See the recipe
5-minute9g protein

Black bean and corn salsa with feta

Toss black beans, corn, lime, and crumbled feta together in five minutes for a filling snack.

SavoryVegetarianGluten-freeHigh-fiber
A small cream-speckled plate of make-ahead egg cups on a white marble counter: golden baked egg muffins flecked with green spinach, red pepper, and white feta, a few more still in the muffin tin softly behind, a small bowl of cherry tomatoes and a sprig of dill alongside. Soft morning light from the kitchen window.
Make-ahead9g protein

Make-ahead egg and veg breakfast cups

Mini frittatas baked in a muffin tin with whatever vegetables you have. Reheat in 30 seconds.

SavoryVegetarianGluten-freeFor kidsPortable
See the recipe
Make-ahead9g protein

Roasted pumpkin seeds (pepitas)

Roast pepitas with a little oil and salt, or buy them pre-roasted to keep on hand.

SavoryVeganGluten-freeLow-carb
No-cook8g protein

Apple slices with peanut butter

Slice an apple and dip in peanut butter. Simple and satisfying, especially for kids.

SweetVeganGluten-freeFor kids
A small cream-speckled stoneware plate piled with no-bake peanut butter protein balls rolled in oats on a white marble counter, a few flecked with dark chocolate chips. A glass jar holds more balls softly behind, with a small dish of honey, a spoon, and a scatter of rolled oats on the marble. Soft natural light from the kitchen window.
Make-ahead8g protein

No-bake peanut butter protein balls

Roll oats, peanut butter, and honey into balls and refrigerate. Kids love them and so do I.

SweetVegetarianFor kidsFreezer-friendly
See the recipe
No-cook6g protein

A handful of almonds

A small handful is enough to hold you over, and they travel anywhere without any prep.

SavoryVeganGluten-freePortableLow-carb

What I keep stocked

Half of eating well is just keeping the right things around. When good protein is already in the pantry, a solid snack is thirty seconds away instead of a decision you push to later. These are a few store-bought staples I reach for between the homemade ones above.

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Common questions

What makes a snack high in protein?

A good rule of thumb is around 10 grams of protein or more per serving. The easiest way to get there is to build the snack on cottage cheese, Greek yogurt or skyr, eggs, edamame, beans, fish, or a little cheese.

What are the best high-protein snacks with no cooking?

Cottage cheese with everything bagel seasoning, Greek yogurt with berries, hard-boiled eggs, turkey roll-ups, edamame, and olive-oil tuna on cucumber all come together with zero heat.

What are good high-protein snacks for kids?

String cheese with apple, yogurt with granola, edamame, and no-bake peanut butter protein balls are easy ones that tend to go over well.

How do I meal-prep high-protein snacks for the week?

Batch a few make-ahead options on a Sunday: roasted chickpeas, protein balls, deviled eggs, and skyr bark all keep for days and travel well.

Are high-protein snacks filling?

Protein is the most satiating macronutrient, so a snack with real protein tends to keep you satisfied to the next meal better than a carb-only one.