What Snacks Are High In Protein?

  • By: Ann Williams
  • Time to read: 8 min.

Snacks That Are High In Protein

It is relatively easy to eat high protein dinners and lunches, but what snacks are high in protein? In this article, we will explore a variety of snacks that are rich in protein, along with their respective protein amount per serving, or per 100 grams.

When it comes to maintaining a balanced diet, protein is an essential macronutrient that plays a crucial role in various bodily functions.

Incorporating high-protein snacks into your diet can help promote satiety, support muscle growth and repair.

You might be interested in these articles as well – How To Make High-Protein Lunches

What Breakfasts Are High In Protein?


High Protein Snacks

High Protein Snacks

  1. Canned Tuna

Canned tuna is a convenient and excellent source of protein, containing approximately 25 grams of protein per 100 grams. These are perfect for meal prepping for lunches and snacks.

If you want to reduce your calories, buy the tinned variety in Springwater and avoid the tuna in oil.


  1. Protein Powder Shakes

Whey Protein Powder Chocolate Shake

Protein powder shakes offer a quick and easy way to increase your protein intake. The protein content varies based on the brand and serving size, but it typically ranges from 15 to 30 grams per serving.

Add some peanut butter, berries and half a banana for extra calories, nutrition and flavor.


  1. Lean Deli Meats

Lean deli meats like turkey provide a substantial amount of protein, with approximately 17 grams of protein per 100 grams.

Place some sliced meat on low calorie crispbreads, with tomatoes, lettuce and pepper for a filling snack.

See also – Crispbread Recipe Ideas


  1. High Protein Custard Toast

Low Calorie Custard Toast

High protein custard toast is a delicious snack, containing a whopping 36 grams of protein per two slices. For the recipe visit – High Protein Custard Toast


  1. Protein Bars

Protein bars are a popular on-the-go snack, with protein content ranging from 10 to 20 grams per bar, depending on the brand and flavor. For a list of the protein content, click on – Best High Protein Bars


  1. Eggs

egg salad with chives

Eggs are a nutritional powerhouse, with approximately 6 grams of protein per large egg. Have them scrambled, poached or for a convenient snack, boil some up and keep in the fridge.

Eggs work in well with meal prep for the week.


  1. Greek Yogurt

Greek yogurt is a creamy and protein-rich snack option, containing roughly 10 grams of protein per 100 grams.

This is such a versatile ingredient as you can have it by itself, or mix it with fruit and berries, or add it to recipes.


  1. Greek Yogurt Parfait

A Greek yogurt parfait, consisting of layers of Greek yogurt, fruit, and granola, offers a satisfying snack with around 15 grams of protein per serving.

High Protein Yogurt Parfait

For a tasty recipe, visit – High Protein Yogurt Parfait


  1. Cottage Cheese

Cottage cheese is a versatile and protein-packed snack, providing approximately 11 grams of protein per 100 grams.

For other treats and ideas, see also – 100 Calorie Snack Ideas


  1. Yogurt

Regular yogurt also offers a decent protein content, containing about 5 – 9 grams of protein per 100 grams.


  1. Glass of Milk

A glass of milk, whether it’s cow’s milk or plant-based milk like almond milk, typically contains 8 grams of protein per 240 ml (8 ounces).


  1. Salmon

Salmon on crackers

Salmon not only offers healthy omega-3 fatty acids but also boasts around 20 grams of protein per 100 grams.

For convenience, buy the tinned variety in Springwater.


  1. Jerky

Jerky, whether made from beef, turkey, or other lean meats, is a portable and protein-rich snack, with protein content varying between 20 and 30 grams per 100 grams.

For some other snack ideas, go to – High Protein Snacks from Trader Joe’s to Buy


  1. Custard Protein

Custard protein is a dessert-like snack that typically provides around 15 grams of protein per serving.

Work it in with berries, or some high protein ice-cream for a treat with it.


  1. High Protein Cereal

Not just for breakfast, high protein cereals offer a tasty snack option, containing approximately 10 grams of protein per serving.


  1. Almonds

Almonds are a nutrient-dense, offering about 21 grams of protein per 100 grams.


  1. Peanut Butter

High Protein Peanut Butter

Peanut butter is not only delicious but also a good source of protein, providing roughly 4 grams per 1 tablespoon of Peanut Butter. Or 25 grams of protein per 100 grams.


  1. Roasted Chickpeas

Roasted chickpeas are a crunchy and fiber-rich snack that provides approximately 19 grams of protein per 100 grams.


  1. Edamame

At around 8 grams of protein per 100 grams, edamame, young soybeans, are something different to try.

For some low calorie foods and snack ideas, visit – What Foods Are Low Calorie?


  1. Quinoa Salad

Quinoa salad is a nutritious and protein-packed snack option, with protein content varying depending on the ingredients used. On average, it contains around 6 grams of protein per 100 grams.


  1. Protein Pancakes

Protein Pancakes

Protein pancakes, made with ingredients like protein powder, oats, and eggs, offer a delicious breakfast or snack with approximately 13 grams of protein per pancake.

This recipe is inspired by Tom Venuto, author of the best seller book, “Burn The Fat, Feed The Muscle.” A great read to help you get in your best shape ever. The book has even been referred as the – “The Bible of Fat Loss.”


  1. Protein Smoothie Bowls

Protein smoothie bowls, made with a base of fruits, protein powder, and toppings like nuts or seeds, provide a refreshing snack with protein content ranging from 10 to 25 grams, depending on the ingredients used.


  1. Protein Muffins

Perfect for an after gym coffee and snack. Muffins, typically made with protein powder and other ingredients, contain around 8 to 12 grams of protein per muffin.


  1. Trail Mix

Protein-packed trail mix
Protein-packed trail mix consisting of ingredients like nuts, seeds, and dried fruits offers a convenient and satisfying snack with protein content varying based on the mix. On average, it provides around 8 grams of protein per 20 grams.


  1. Tofu

Offering approximately 17 grams of protein per 100 grams, tofu cubes, whether grilled or baked, are a plant-based protein option.


  1. Protein Ice Cream

Best lowest calorie ice cream list

Yummy, what more do we have to say! Protein ice cream is a treat that typically provides around 10 grams of protein per serving. You can also get low calorie ice cream as well.


  1. Greek Yogurt Dip with Veggies

Greek yogurt-based dips paired with fresh vegetables create a protein-rich and nutritious snack option.

Use green beans, bell peppers, snow peas, celery and carrot sticks with the dip.

This article might be helpful – How To Easily Add More Vegetables To Your Diet


  1. Protein-Packed Hummus

Hummus made with added protein powder or ingredients like edamame offers a protein boost, with protein content ranging from 3 to 10 grams per 2 tablespoons.


  1. Smoked Salmon Roll-ups with Cream Cheese

With around 15 – 20 grams of protein per 100 grams, smoked salmon roll-ups filled with cream cheese offer a flavorful snack.


  1. Protein-Rich Energy Balls

Energy balls made with protein powder, oats, nut butter, and other ingredients provide a convenient and protein-packed snack with approximately 5 to 8 grams of protein per ball.


  1. Chia Seed Pudding

Chia Seed Pudding

Chia seed pudding, made with chia seeds soaked in milk or yogurt, offers a satisfying treat with around 4 grams of protein per 100 grams.


  1. Protein-Rich Oatmeal

Adding protein powder, nuts, or seeds to your oatmeal boosts its protein content, providing a wholesome option. With a big 30 – 38 grams of protein per serving, this one can be a breakfast, or filling snack.

For a tasty recipe, click on – High Protein Chocolate Oats


  1. Turkey Roll-ups with Cheese

Rolling up slices of lean turkey with cheese creates a protein-rich snack with around 10 grams of protein per 100 grams.


  1. Sliced Grilled Chicken Breast

High protein salad with turkey slices

Grilled chicken breast, sliced and enjoyed as dinner, lunch or even a snack, offers a whopping 29 grams of protein per 100 grams.


  1. Protein Waffles

Another tasty protein-packed snack option is protein waffles, made with protein powder, eggs, and whole wheat flour. They provide 12 grams of protein per serving.


  1. Protein Pudding Cups

Pudding cups, made with protein powder and other ingredients, offer a protein-rich snack with 20 grams of protein per serving. They are available at Aldi and grocery stores across North America.


  1. Protein-Infused Popcorn

Yes, you read it correctly, you can get protein-infused popcorn, that is crunchy and a satisfying snack, ideal for watching Netflix after a hard weight training session.

On average, it provides around 4-5 grams of protein per serving (28 grams).


  1. Greek Yogurt Smoothies

Add some protein powder to your greens and some Greek yogurt and mix it up in a Ninja blender for a refreshing drink.

A typical serving (200 grams) of Greek yogurt smoothie contains approximately 15-25 grams of protein, depending on the other ingredients.

Add spinach or kale to it with a slice of fresh ginger and turmeric for a taste kick.


  1. Protein-Packed Deviled Eggs

The devil is in the details when it comes to nutrition and getting enough protein, so two deviled eggs contain about 12 grams of protein. Deviled eggs are a classic snack.


  1. Pumpkin Seeds

Pumpkin seeds are not only delicious but also packed with protein. A 28-gram serving provides around 7-9 grams of protein.


  1. Sunflower Seeds

Sunflower seeds are another nutritious snack with a good protein content. They offer approximately 9 grams of protein per 50 gram serving.


  1. Protein Granola Bars

Protein granola bars are convenient and delicious snacks that are often fortified with additional protein. Depending on the brand and size, they can contain anywhere from 10 to 20 grams of protein per bar.


  1. Greek Yogurt Popsicles

Great for a treat after a hard workout on a hot day, these frozen treats combine the goodness of Greek yogurt and flavors.

A Greek yogurt Popsicle typically contains about 8-10 grams of protein, depending on the size.


  1. Lentil Crisps

Are lentils crisps high in protein? Yes, a 28-gram serving of lentil chips / crisps provides around 4-6 grams of protein. Lentil chips are a nutritious alternative to traditional potato crisps.


  1. Biltong

Beef jerky biltong

Beef, venison or Turkey Biltong is a dried and cured meat snack that is high in protein. Depending on the variety and brand, a 30 gram serving can provide 15 grams of protein.


  1. Protein Wraps or Roll-ups

Protein wraps or roll-ups offer endless possibilities for customization. The protein content varies depending on the filling and size, but on average, they provide around 10-15 grams of protein per serving.

A filling snack for the growing teenager, weight trainer or bodybuilder as you can load them up with different ingredients and flavors.


  1. Hemp Hearts

Hemp hearts are small, nutrient-dense seeds known for their high protein content.

A 28-gram serving of hemp hearts provides approximately 10 grams of protein. You can get the seeds in a variety of supplement options and brands.


  1. Sardines

Another convenient snack is tinned sardines. While your breath may not appreciate the sardines, your muscles will, with 20 grams of protein per three-ounce serving or 85 grams.



Protein snacks

Incorporating high-protein snacks into your daily routine is an excellent way to support your nutritional needs, whether you’re following a fitness regimen, or on a weight loss diet.

The snacks mentioned above, such as canned tuna, protein powder shakes, protein bars, Greek yogurt, etc., and many others, offer a range of protein options to suit different tastes and preferences.

Remember to consider portion sizes and consult the nutrition labels for accurate protein content information, and enjoy these protein-rich snacks as part of a balanced diet.


Extra Resources, References And Information

High Protein Foods To Buy

Best High Protein Foods At Trader Joe’s To Buy