Feeling snacky? I’m always looking for snacks that are healthy and will actually keep you full for a long time.
Including high-protein snacks in your diet can be a game-changer for maintaining energy levels and keeping hunger at bay. Protein is essential for muscle repair, hormone production, and overall health.
Whether you’re looking for something to tide you over between meals or a post-workout boost, these snacks are both delicious and satisfying. Here are 20 high-protein snacks that are easy to prepare and perfect for on-the-go nourishment.
Apples With Peanut Butter
Apples with peanut butter are a classic combination of sweetness and protein. The apple provides fiber and vitamins, while the peanut butter adds a healthy dose of protein and healthy fats. This snack is not only filling but also helps stabilize blood sugar levels. For an extra crunch, choose a variety of apples like Granny Smith or Honeycrisp.
Greek Yogurt With Fruit
Greek yogurt is a powerhouse of protein, and adding fresh fruit enhances its flavor and nutritional profile. Berries, bananas, or a handful of nuts can provide additional vitamins, antioxidants, and fiber. This combination makes for a creamy, satisfying snack that’s perfect anytime. Plus, the probiotics in yogurt support gut health.
Hard Boiled Egg
Hard-boiled eggs are a simple yet highly nutritious snack. Each egg provides about six grams of high-quality protein and essential amino acids. They are portable and can be prepared in advance, making them an excellent option for busy lifestyles. Sprinkle a little salt or paprika for added flavor.
Cheese and Whole Grain Crackers
Pairing cheese with whole-grain crackers is a tasty way to enjoy a protein-rich snack. The cheese offers calcium and protein, while the whole-grain crackers add fiber and complex carbohydrates. This combination not only tastes great but also keeps you feeling full longer. Choose cheese like cheddar, gouda, or mozzarella for different flavors.
Tuna and Crackers
Tuna is a lean source of protein and omega-3 fatty acids, making it a heart-healthy choice. Pair it with whole-grain crackers for a crunchy and satisfying snack. You can also add a squeeze of lemon or a dash of pepper to enhance the flavor. This snack is easy to pack and perfect for a midday energy boost.
Jerky
Whether beef, turkey, or plant-based, Jerky is a convenient high-protein snack. It’s portable, non-perishable, and packed with protein. Look for low-sugar and sodium varieties to keep it as healthy as possible. Jerky is great for road trips, hiking, or whenever you need a quick protein fix.
Protein Bar
Protein bars are a convenient way to get substantial protein in a small package. They come in various flavors and formulations, catering to different dietary needs and preferences. When choosing a protein bar, look for one with minimal added sugars and a balanced nutritional profile. They are perfect for a post-workout snack or a meal replacement on busy days.
Protein Shake
A protein shake can be a quick and effective way to refuel after a workout or as a midday snack. Use protein powder, milk, or a plant-based milk alternative, and add fruits or vegetables for extra nutrients. Protein shakes are highly customizable, and you can tailor them to meet your specific dietary needs. They are also great for boosting your daily protein intake.
Chia Pudding
Chia seeds are packed with protein, fiber, and omega-3 fatty acids. They form a pudding-like consistency when mixed with milk or a milk alternative and left to sit. Add a bit of honey, vanilla, and fresh fruit for flavor. Chia pudding is a nutritious and filling snack you can prepare ahead of time and enjoy throughout the week.
Avocado Toast
Avocado toast is a trendy and nutritious snack that combines healthy fats with protein. Use whole grain bread for added fiber and top with sliced avocado and a sprinkle of salt and pepper. Add a poached egg or a sprinkle of seeds like chia or hemp for an extra protein boost. This snack is both satisfying and energizing.
String Cheese
String cheese is a convenient and fun way to enjoy a protein-rich snack. Each stick provides about six to eight grams of protein along with calcium. It’s a great grab-and-go option for busy days or as a quick snack between meals. Pair it with fruit or some whole-grain crackers for a balanced snack.
Cottage Cheese
Cottage cheese is high in protein, and you can enjoy it with various toppings for a versatile snack. Add fresh fruit like pineapple or berries for sweetness, or try it with a drizzle of honey and some nuts. Cottage cheese is also low in fat and calories, making it a healthy option for those watching their weight.
Trail Mix
Trail mix is a mix of nuts, seeds, and dried fruit, offering a good balance of protein, healthy fats, and carbohydrates. Make your own at home to control the ingredients and portion sizes. Include a variety of nuts like almonds, walnuts, and cashews, and add dried fruit like raisins or cranberries for sweetness. This snack is perfect for on-the-go energy.
Lunch Meat Roll Ups
Lunch meat roll ups are a quick and easy protein-packed snack. Slices of turkey, ham, or chicken are used, and cheese or vegetables are rolled up inside. You can also add a bit of mustard or hummus for extra flavor. These portable roll ups can be made in advance, making them convenient for busy days.
Quinoa
Quinoa is a complete protein containing all nine essential amino acids. Cook a batch and keep it in the fridge for a quick and easy snack. You can eat it plain, mix it with vegetables, or add nuts and a drizzle of olive oil. Quinoa is versatile and can be flavored in various ways to keep it interesting.
Hummus
Hummus is a protein-rich dip made from chickpeas. Pair it with fresh vegetables like carrots, celery, or bell peppers for a crunchy and satisfying snack. You can also spread it on whole-grain crackers or as a sandwich spread. Hummus is not only delicious but also provides fiber and healthy fats.
Celery and Nut Butter
Celery sticks with nut butter, such as almond or peanut butter, make for a crunchy and protein-rich snack. The celery provides fiber and a satisfying crunch, while the nut butter adds protein and healthy fats. This combination is easy to prepare and perfect for a quick and nutritious snack.
Mixed Nuts
A handful of mixed nuts is a great way to get a variety of proteins, healthy fats, and other nutrients. Choose unsalted varieties to keep it healthy, and watch your portion size as nuts are calorie-dense. Mixed nuts are easy to carry and can be enjoyed anywhere, making them a perfect on-the-go snack.
Smokehouse Almonds
Smokehouse almonds offer a flavorful twist on regular almonds. They are high in protein and healthy fats, making them a filling snack. The smoky flavor adds an extra layer of enjoyment, but be mindful of the sodium content. These almonds are great for snacking at home or on the go.
Canned Sardines
Canned sardines are a nutrient-dense snack, providing substantial protein and omega-3 fatty acids. You can eat them straight from the can or add them to salads and crackers. Sardines are also rich in vitamins and minerals, making them a highly nutritious option for a quick snack.
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Experts Warn People to Never Refrigerate These 15 Food Items
Refrigeration prevents spoilage and may extend the shelf life of common foods and other perishable items. While we may innocently store some foods in the refrigerator, you may be surprised that you shouldn’t store all of them, as this may affect their nutritional value, taste, and texture.
Although refrigeration can help preserve certain foods, some items shouldn’t be refrigerated to maintain flavor and freshness. Avoiding these foods can ensure your food stays nutritious, fresh, and flavorful.
Here are 15 food items experts warn people never to refrigerate for optimal flavor and freshness.
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