Staying on top of your protein intake is key for building muscle, managing weight, and controlling hunger. But what happens when you have a busy schedule that having a whole-balanced meal is an issue? A high-protein snack comes to your rescue.  

While it's ideal to get protein from whole food sources, sometimes you need a quick protein boost between meals. And instead of reaching for a candy bar when hunger strikes, having healthy and portable high-protein snacks on hand can keep you satisfied.

That's why we've curated this piece for you. It shares the best high-protein snack ideas to keep you fueled even when your schedule gets too tight.

From savory options like turkey roll-ups and edamame to sweet treats like protein muffins and Greek yogurt parfaits, you'll find plenty of delicious ways to increase your daily protein intake.

Now, let's cut to the chase,

Best High Protein Snack Ideas

Here are 25 delicious high-protein snack ideas to help you meet your daily protein needs.

1. Turkey Roll-Ups

These are thinly sliced turkey breasts rolled up with cheese, lettuce, and other vegetables into a convenient low-carb snack. They are practically sandwiches without bread.

Roll-ups are pretty easy to make. All you need is to take a slice of turkey breast and place it on a plate, top it up with cheese, add a slice of pickle, tomato, cucumber, or your favorite veggie, and roll it into a wrap.

So, what is the nutritional value of this high-protein snack?

• Serving Size: 1 roll-up
• Protein per Serving: Around 8.5-12 grams
• Calories per Serving: About 72

Pros: Portable, customizable, tasty, and filling. Turkey provides lean protein.

Cons: It can be a little time-consuming to assemble if making many rolls. Need to be consumed shortly after assembling, or else vegetables may get soggy.

2. Tuna Salad Spread

Tuna salad makes an excellent high-protein snack when paired with whole-grain crackers or fresh vegetables. Mix canned tuna with Greek yogurt, lemon juice, diced celery, and your favorite seasonings. Then, enjoy the protein-packed spread on crackers, with carrot sticks, or stuffed in a pita pocket.

• Serving size: A 1/2 cup
• Proteins per serving: around 15 grams
• Calories per serving: 191

Pros: High in protein, easy to make, customizable flavors, pairs well with crackers or vegetables.

Cons: The smell of tuna may not appeal to some. Need to consume it soon after making it, or the veggies can get soggy.

See Related: Best Summer Snacks

3. Edamame with Aleppo Pepper

Edamame, or boiled soybeans, make for a satisfying savory snack when seasoned with spices. Aleppo pepper has a mildly spicy and earthy flavor that complements the beans perfectly.

To make this high-protein snack, simply steam or boil-shelled edamame according to package directions. Drain the cooked edamame and toss with olive oil, crushed Aleppo pepper, salt, and lime juice. The spices and acid from the lime helps to enhance the edamame's natural flavor.

• Serving Size: 1/2 cup
• Protein per Serving: Approximately 8 grams
• Calories per Serving: Around 101

Pros: Provides plant-based protein, easy-to-prepare, flavorful seasoning blend.

Cons: Aleppo pepper may be too spicy for some.

4. Pizza Pistachios

Give nuts an exciting flavor makeover by coating roasted pistachios with nutritional yeast, dried oregano, garlic powder, onion powder, paprika, and a little olive oil. The spices give these crunchy pistachios a taste similar to pizza seasoning.

The nutritional yeast gives the pistachios a cheesy umami flavor, while the Italian herb blend mimics pizza seasoning. You can also experiment with other "pizza" toppings like crushed red pepper, dried basil, or lemon pepper.

• Serving Size: 1 ounce
• Protein per Serving: Approximately 7 grams
• Calories per Serving: Around 165

Pros: Unique flavor, portable, non-perishable, crunchy texture

Cons: Dry roasted pistachios lose crunchy texture over time, limited protein compared to other snacks

With just a few spices, you can turn nuts into a pizza-flavored high-protein snack that will satisfy your savory cravings.

5. Jerky

Jerky makes for a tasty high-protein snack that provides a hefty protein punch you can take on the go. Jerky is made by drying and curing cuts of lean meat, usually beef, turkey, or chicken.

Besides being portable, jerky is low-carb and rich in amino acids. Just be mindful of added sugars and sodium content when purchasing jerky. Look for options without too many additives.

• Serving Size: 1 ounce
• Protein per Serving: Approximately 9 grams
• Calories per Serving: Around 116-120

Pros: Convenient, tasty, nutrient-dense, high in protein

Cons: Can be high in sodium, tough texture, not for everyone

Jerky offers a tasty way to get a substantial amount of protein in a low-carb, portable snack. But, seek out minimally processed options and consume in moderation.

6. Trail Mix

Homemade trail mixes with nuts, seeds, and dried fruit can make for nutritious grab-and-go snacks. Try mixing together almonds, pistachios, pumpkin seeds, dark chocolate chips, and dried cranberries or raisins. 

For added flavor and antioxidants, you can also add dark chocolate chips. Portion your homemade trail mix into single-serve baggies or containers for grabbing anytime.

A 1/4 cup serving of trail mix can provide 5-10 grams of plant-based protein, depending on the ingredients used. The protein comes from the various nuts and seeds.

• Serving Size: 1/4 cup
• Protein per Serving: Approximately 5 grams
• Calories per Serving: Around 170

Pros: Portable, nutritious combination of protein, fiber and healthy fats

Cons: High calorie if overeaten, chocolate may melt

7. Hard-Boiled Eggs

Hard-boiled eggs require minimal prep and can be eaten anytime. One large hard-boiled egg has about 6 grams of protein. Having a few hard-boiled eggs in the fridge makes for an easy, high-protein snack you can enjoy on their own or paired with whole-grain toast or fruit.

Having a few hard-boiled eggs ready to go makes for a nutritious grab-and-go snack anytime. You can enjoy them on their own, season them with salt and pepper, pair them with fruit, or use them in other dishes.

• Serving Size: 1 large egg
• Protein per Serving: Approximately 6 grams
• Calories per Serving: Around 78

Pros: Convenient, portable, versatile, nutrient-dense

Cons: It may have a sulfur odor, a potential food safety concern if not stored properly

Hard-boiled eggs are one of the quickest and most convenient high-protein snacks to have on hand.

8. Greek Yogurt Parfait

Parfaits made with Greek yogurt and fresh fruit provide the perfect balance of protein, fiber, and nutrients in one grab-and-go snack. Make an easy, high-protein, sweet snack by layering Greek yogurt with fresh fruit, nuts, granola, chia seeds, or other toppings in a jar or bowl. The protein in the Greek yogurt will help keep you feeling fuller for longer.

• Serving Size: 1 cup (200g) Greek yogurt parfait
• Protein per Serving: Approximately 20 grams
• Calories per Serving: Around 270

Pros: Provides balanced nutrition, highly customizable, convenient for on-the-go

Cons: Requires some assembly; fresh fruit needs refrigeration

9. Peanut Butter Celery Sticks

Smear celery sticks with peanut butter or another nut butter for a crunchy, high-protein snack. Celery is low in calories and offers fiber, while nut butter provides protein and healthy fats.

Simply wash and cut celery stalks into 4-inch pieces. Then, use a butter knife or small spoon to spread peanut, almond, or any nut butter onto the celery.

The celery gives you fiber and crunch, while the nut butter delivers protein and healthy fats to keep you satiated.

• Serving Size: 4-5 celery sticks with 2 tablespoons of nut butter
• Protein per Serving: Approximately 9 grams
• Calories per Serving: Around 270

Pros: Nutritious combination of protein, fiber, and vitamins, and are easy to make.

Cons: Celery can become soggy if not consumed quickly; Some find plain celery bitter.

Protein Bars

Pre-packaged protein bars can also provide a convenient on-the-go high-protein snack. Look for options with at least 10 grams of protein and minimal added sugars.

Here are some top-rated varieties:

10. Aloha Chocolate Chip Cookie Dough

For a plant-based bar that tastes just like cookie dough, try Aloha's Chocolate Chip Cookie Dough bar. It provides 15 grams of vegan protein from sources like peanut flour, pumpkin seed protein, and pea protein.

Each bar also contains probiotics for digestive health. Plus, it comes in several flavors, ensuring you get one that suits your taste.

• Serving: One bar
• Protein per serving: 14g
• Calories: 230

Pros: Organic and vegan, gluten-free, no artificial additives.

Cons: inconsistencies in textures across different flavors.

Low Calorie, High Protein Snacks to Curb Hunger 

Eating high-protein snacks keeps you feeling full and satisfied between meals. But some protein-rich foods can also be high in calories. That's not so good for you.

Here are 5 tasty and nutritious low-calorie snacks under 200 calories that still provide a solid protein punch.

11. Pistachio & Peach Toast

Start your day off right with this protein-packed toast. Toast a slice of whole grain bread and spread with 2 tablespoons of pistachio butter. Top it with a thinly sliced peach and a dash of cinnamon.

The pistachio butter provides plant-based protein and healthy fats, while the peach gives a dose of fiber and vitamin C.

• Serving: One Toast
• Protein per serving: 8 grams
• Calories: 193

Pros: Easy to make (under 5 mins), nutritional, low calories, antioxidants

Cons: Can cause diarrhea, stomach cramps, and bloating for people allergic to nuts.

12. Greek Yogurt with Fruit & Nuts

Plain Greek yogurt is naturally high in protein. Also, you can make it more exciting by mixing in fresh fruit like blueberries, strawberries, or mango, along with crunchy chopped nuts like almonds, walnuts, or pistachios. The combo of fiber from the fruit and healthy fats from the nuts helps keep you feeling fuller longer.

• Serving: 1/3 cup yogurt, 1.5 teaspoons walnuts, 3 apricots
• Protein per serving: 9 grams
• Calories: 93

Pros: Low in calories, nutritious, easy to make

Cons: Can cause sneezing, cough, or itchy throat and tongue for people allergic to dairy products.

13. Soy Sauce Eggs

For an instant low-calorie protein-packed snack, Hard-boiled eggs with soy sauce will do. Hard-boil eggs in advance and marinate them in soy sauce, sesame oil, ginger, or garlic. The soy sauce infuses the eggs with savory flavor, which certainly makes your morning.

But how much nutritional value do you get from this?

• Serving: 1 egg
• Protein per serving: around 6 grams
• Calories: around 77

Pros: Convenient, easy to make, portable, and nutrient-dense.

Cons: Potential food safety concern if not stored properly

High Protein Foods to Always Have On Hand

Making sure you consume enough high-quality protein each day is paramount. Not only will it help you in supporting weight management and muscle building, but it also helps to keep you feeling satisfied between meals. This way, you can easily continue working without thinking too much about a rumbling belly.

Here are several nutritious, high protein foods that are great to always keep stocked in your kitchen:

14. Almonds

Almonds make for one of the best portable and convenient high-protein foods. Plus, they are pretty nutritional, with an ounce serving, or about a handful, providing 6 grams of plant-based protein.

Almonds are also rich in vitamin E, magnesium, and fiber. And the best thing is that you don't have to worry about adding too many calories to your system. An ounce of almonds contains only around 164 calories.

You can keep some unsalted roasted almonds on hand for quick protein-packed snacks or add slivered almonds to yogurt, oatmeal, salads, and more.

15. Eggs

Eggs are considered one of the highest-quality protein sources because they contain all 9 essential amino acids. Just one large egg packs 6 grams of protein for only about 77 calories. And all you have to do is boil the eggs to have them ready any time you need that quick bite.

You can also cook up eggs any style - scrambled, fried, poached, etc. - for a fast meal.

16. Cottage Cheese  

Cottage cheese is a classic high-protein food made by curdling milk. Just a half-cup serving provides 14 grams of casein protein, which digests slowly to keep you feeling fuller longer.

Cottage cheese is also rich in vitamin B12, riboflavin, phosphorus, and calcium. As for calories, an ounce of cottage cheese contains around 29 calories.

You can purchase cottage cheese with live cultures to get an extra probiotic boost. Eat it on its own, or pair it with fruit, toasted nuts, or baked into energy bites or muffins.

17. Milk

We all know that milk is nutritious. So, if you are looking for high-protein food options, you have yourself an excellent one here.

For instance, a glass of cow's milk (246 ml) has 8 grams of protein, with just 146 calories. It's also good to note that milk provides both whey and casein proteins.

You can opt for unsweetened varieties and use milk to make protein-rich breakfasts like oatmeal, smoothies, or yogurt parfaits. Some plant-based milks like soy also contain substantial amounts of protein.

Conclusion

Having high-protein staple foods stocked gives you the ability to quickly throw together a protein-packed snack or meal at any time. In fact, you should ensure that you shop for foods with at least 5-10 grams of protein per serving.

If you combine your protein with fiber from vegetables, fruits, and whole grains, you'll not only have a great snack for the day but also a healthy one for a healthier life.