What are the Best High Protein Snacks?

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  • Written By: L. Burgoon
  • Edited By: R. Halprin
  • Last Modified Date: 16 February 2020
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Eating high protein snacks between meals helps stave off hunger and keeps energy levels consistent. These snacks also assists in reaching the recommended daily protein intake of 0.8 g per 2.2 lbs. (1 kg) of body weight set by the U.S. Department of Agriculture. Whether savory or sweet treats are desired, there are many high protein snacks available. Look to certain cheeses, dairy products, soy, eggs, nuts and seeds, peanut butter, and beans to provide fulfilling high protein snacks.

Several kinds of cheese provide a healthy serving of protein. One ounce of hard cheese, such as cheddar, contains 6 to 7 grams of protein. Cheddar cubes on protein-rich crackers enriches the benefits of a cheese snack. Cottage cheese boasts even more protein at 25 g per cup for nonfat varieties to 31 g for a cup of 2% fat cottage cheese.

Other dairy products apart from cheese also are naturally rich in protein. Most yogurts contain anywhere from 7 to 13 grams of protein per serving and are among the sweet options for high protein snacks. Greek yogurt — a thicker, creamier form than other yogurts — is especially high in protein. Some brands contain upward of 20 g per cup.


Those who do not tolerate dairy well can still find high protein snack options in soy products. One cup of soy milk has about 11 g of protein. Or boil a serving of edamame; one cup of the soybeans contains 22 g of protein.

Eggs also are good sources of protein. One large whole egg contains 6 to 7 grams of protein, and the white alone has about 3.5 g per egg. Although perhaps an unconventional choice, eggs are versatile as high protein snacks. Scramble a few or make an egg white omelet for a quick snack. A good to-go option is to hard-boil an egg, slice it in half, remove the yolk, and spoon in hummus, which carries an additional 1 g of protein per tablespoon.

Nuts and seeds also are healthy protein snacks. One ounce of pistachios, peanuts, or almonds has 6 g of protein. Brazil nuts, hazelnuts, cashews, chestnuts, and walnuts all contain about 4 g of protein per ounce. One cup of sunflower seeds or pumpkin seeds has around 5 g of protein. Create a varied and healthy good protein snack by mixing nuts and seeds together in a trail mix.

Spreads made from nuts also provide snacks high in protein. One tablespoon of peanut butter, for example, has about 5 g of protein. Spread peanut butter on high-protein bread or crackers for a good snack.

Beans provide some of the highest amount of protein per serving of any food and can serve as the base for a number of dips and spreads. Make a salad out of navy, great northern, and kidney beans, all of which contain about 15 g of protein per cup cooked. Another option is to put the cooked beans into a food processor with olive oil, garlic, and desired spices to create a high protein dip. Chick peas, the main ingredient in hummus, have about 15 g of protein per cup. Roast cooked, drained chick peas with chili powder and a squeeze of lemon juice until browned to create a high protein and portable snack.


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Post 3

My favorite snack of all time is pretty high in protein and it doesn't take much to make. You just add together some oat bran, natural Greek yogurt and melted honey and mix them together.

It tastes really good, it's high in fiber and it's quick. Although it might be an acquired taste if you aren't used to eating that kind of yogurt.

Post 2

@irontoenail - The problem with making bulk amounts of things like pumpkin seeds is that I really love protein rich foods and I will just eat way too much of them if they are in front of me. I have to be careful not to get a big bag of peanuts, for example, because I'll just keep eating it until it's gone and they have a lot of calories.

I actually purposefully get foods that I'm not that fond of, like almonds and roasted chick peas as snacks so that I really will only eat them when I'm hungry. I find that dark chocolate is good for that as well. I don't mind it, but I won't keep picking at it until it's gone like I will for ordinary chocolate.

Post 1

I've heard that pumpkin seeds can help alleviate depression as well. Although I find they tend to be expensive if you buy them as snack food. It's better to buy them in bulk and then just roast them yourself. All you have to do is spread them in a roasting pan in the oven with a little bit of oil and salt and let them bake for a while. It's much cheaper and they taste really really good right out of the oven.

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