You can find countless high protein snack ideas online. But if you're serious about your protein intake and overall nutrition, you need recommendations from real nutritionists. The tutors at the Nutrition Institute compiled this list of 18 essential snacks, backed by peer-reviewed studies. These easy high protein snacks only take seconds to make at home!
In short…
Protein is the building block of every cell in your body. It manages your metabolic health, hormones, and muscle maintenance. It's also the most satiating macronutrient, which means it keeps you full much longer than fats or carbs.
Most healthy adults should aim for 0.8g to 1.2g of protein per kilogram of body weight. Here's the daily breakdown for different groups.
Hitting your daily goals requires more than just three high protein meals. You need good protein snacks you can grab throughout the day. Find our personal favourites below!
How to Make: Stir together ¾ cup plain Greek yogurt with ½ tsp cinnamon, ¼ cup frozen berries, and a dash of vanilla extract for a creamy, fruity parfait.
Nutritional Benefits: A 2020 study showed berry-enriched yogurt increases antioxidant activity by up to 100%, This combination is one of the best protein snacks for weight loss.
How Much Protein: 17g for muscle repair and fullness.
How to Make: Combine ½ cup low-fat cottage cheese with sliced cherry tomatoes and black pepper, then finish with a balsamic drizzle.
Nutritional Benefits: Tomatoes provide lycopene, linked to 55% lower stroke risk in a Neurology study. This is a classic low carb high protein snack.
How Much Protein: 14g to keep you satisfied between meals.
How to Make: Mash 2 pre-boiled eggs with mustard and a pinch of celery salt, then top with a dash of smoked paprika.
Nutritional Benefits: A 2025 study found 1.5 eggs a day boosts brain function via choline. They're perfect high protein snacks for work since they can be prepped in advance.
How Much Protein: 12g of high-quality complete protein.
How to Make: Take 3 slices of deli turkey and roll them up with mustard, a pickle spear, and a cheese stick inside.
Nutritional Benefits: Turkey provides lean selenium. A 2023 study showed poultry protein aids body composition and fat loss. These are easy high protein snacks for kids.
How Much Protein: 15g of lean protein.
How to Make: Steam 1 cup of edamame pods and season with sea salt and chili flakes for a spicy kick.
Nutritional Benefits: Edamame offers all 9 essential amino acids. A 2005 AJCN meta-analysis found soy protein lowers LDL cholesterol by 5.25%, making it a top high protein vegan snack.
How Much Protein: 18g of plant-based power.
How to Make: Mix 3oz of canned tuna with a dollop of Greek yogurt and hot sauce, then finish with a fresh lemon squeeze.
Nutritional Benefits: Tuna delivers omega-3s for mood. A 2025 Nutrients study found fish-rich diets lower depression/stress scores. It's also one of the best high protein snacks for weight loss.
How Much Protein: 20g for a heavy-hitting protein snack.
How to Make: Slice one medium apple and serve with 2 tbsp of almond butter and a sprinkle of cinnamon.
Nutritional Benefits: Apples' pectin acts as a prebiotic. A 2016 Frontiers in Microbiology study shows it helps beneficial gut bacteria thrive and reduces inflammation. These are great healthy high protein snacks for kids!
How Much Protein: 7g of protein combined with healthy fats.
How to Make: Slice bell pepper strips and pair them with 2 string cheeses topped with everything bagel seasoning.
Nutritional Benefits: Bell peppers are packed with Vitamin C! These are quick high protein low fat snacks for busy days.
How Much Protein: 14g for a portable protein boost.
How to Make: Smash ½ cup of canned chickpeas with garlic powder, cumin, and a hit of lime zest.
Nutritional Benefits: Chickpeas' resistant starch boosts fullness. A 2014 Obesity study found pulses increase satiety by 31%. One of our favourite high protein vegan snacks!
How Much Protein: 7g of protein plus high fibre.
How to Make: Shake one scoop of whey powder with water, cocoa, and a teaspoon of instant coffee.
Nutritional Benefits: Whey's fast-absorbing amino acids reduce muscle damage. A 2013 study shows they lower CK/LDH after endurance exercise.
How Much Protein: 25g for rapid muscle fuel.
How to Make: Fill celery sticks with 2 tbsp of peanut butter and top with raisins and a little chili crunch.
Nutritional Benefits: A 2015 Journal of Food Science and Technology review found peanuts improve heart health by lowering LDL cholesterol 11-14%. Plus, it’s a classic high protein snack for kids!
How Much Protein: 8g for sustained energy.
How to Make: Dip cucumber and carrot sticks into ¼ cup of hummus topped with hemp seeds and za'atar spice.
Nutritional Benefits: A 2024 Molecules review confirms hemp seeds deliver protein, vitamin E, and GLA fatty acids that reduce inflammation and support heart health by lowering cholesterol. These are classic high protein vegan snacks.
How Much Protein: 10g total protein.
How to Make: Pair 1oz of turkey sausage with a cheese cube and a small dot of sriracha.
Nutritional Benefits: This handy high protein snack is rich in B12 for nerve health. A 2006 Lancet Neurology review shows it maintains myelin and prevents neuropath
How Much Protein: 12g of convenient protein.
How to Make: Stir ½ cup of Greek yogurt with 1 tbsp of chia seeds and a light honey drizzle.
Nutritional Benefits: Chia is a high protein snack that’s great for heart health! A 2025 Nutrition Reviews study shows chia seeds help lower blood pressure, cholesterol, belly fat, and inflammation.
How Much Protein: 13g of protein.
How to Make: Microwave 4 egg whites with a handful of spinach and top with a small amount of feta crumble.
Nutritional Benefits: A 2011 Cell Metabolism study published in ScienceDaily found spinach nitrates make mitochondria more efficient, reducing oxygen use during exercise.
How Much Protein: 14g of lean iron source.
How to Make: Mix canned salmon with diced onion, vinegar, and a pinch of dill weed for a quick snack, high in protein.
Nutritional Benefits: A 2016 Aging study found that the vitamin D in salmon can support bone density, particularly in postmenopausal women.
How Much Protein: 17g of anti-inflammatory protein.
How to Make: Combine a handful of almonds with 1oz of beef jerky and a few dark chocolate chips.
Nutritional Benefits: Jerky is a snack high in protein and zinc to boost immunity. A 2017 Nutrients review shows it regulates immune cell signalling and reduces infection risk.
How Much Protein: 15g of protein.
How to Make: Slice a banana and top with 1 tbsp of PB powder and a flake of sea salt.
Nutritional Benefits: A 2021 study found bananas pack 350mg potassium each, making them a top natural source for muscle function and blood pressure control.
How Much Protein: 10g for recovery.
You now have a solid list of science-backed high protein snacks to fuel your day. If you're serious about your health or considering a career in nutrition, it's time to go deeper. The Nutrition Institute offers a comprehensive Diploma of Nutrition to turn your interest into a successful career. Our course gives you the tools to understand exactly how food impacts the body.
Here are three of the twelve modules you'll master.
Ready to level up your nutrition? Learn more about our online nutrition course and download your free prospectus today.
Tutor at The Nutrition Institute
This article was contributed to by our team of nutrition experts at The Nutrition Institute. Students of our online Nutrition course have the benefits of learning from professional tutors such as Kassandra Kaleda, who has an extensive background in clinical wellness and community Clinical Nutrition.
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