Here’s the ultimate list of 50 high protein snacks that will keep you full and satisfied!
a collage of photos with high protein snacks When I started focusing on protein more, I quickly realized that hitting those protein goals can be tricky in just three meals. Not everyone can eat a lot of protein in one sitting, and depending on the meal, it isn’t always easy to get enough in. That’s where high protein snacks come in.

Protein is the nutrient that keeps you satisfied between meals, helps stabilize your blood sugar (which matters so much for reducing inflammation and keeping your energy steady), and supports the muscle you’re working hard to build or maintain. But most “healthy” snacks on grocery store shelves are loaded with sugar and barely have a gram or two of protein to show for it. Even healthy snacks like fresh fruit won’t give you much protein if that’s what you’re looking for.

So I set out to build the ultimate list: 50 high protein snacks that each pack somewhere between 8 and 20 grams of protein. Some are as simple as grabbing a string cheese out of the fridge. Others are recipes from right here on Happy Healthy Mama that I make on repeat in my own kitchen. A quick note before you dive in: protein counts below are approximate and can vary by brand, so if you want an exact number, it’s always worth checking the label.

Also, how much protein you “need” in a snack can vary greatly by person and depends on a lot of factors. You have to consider how much protein you’re getting in your meals along with how much protein you need depending on your size, age, and gender. That’s why there’s a range of snacks here with protein from 8 grams all the way up to over 30 grams. Most people don’t need over 30 grams of protein in a snack, but some with specific goals do. Keep that in mind when you’re perusing this list and deciding which snacks work best for you.

Let’s get into it.

50 High-Protein Snacks with 8-20+ Grams of Protein

Dairy & Eggs

Plain Greek yogurt (3/4 cup) — about 15-18g protein. Skip the sweetened cups and add your own fruit or a drizzle of honey instead.
Cottage cheese (1/2 cup) — about 12-14g protein. I know it’s polarizing, but give it a chance with some everything bagel seasoning on top.
Icelandic skyr (3/4 cup) — about 15-18g protein. Thicker and tangier than regular yogurt, and just as filling. I recommend the plain version rather than sweetened.
1 cup plain kefir — about 11g protein. A great gut-friendly option if you haven’t added fermented foods to your routine yet.
2-3 hard-boiled eggs — about 12-18g protein. The original grab-and-go snack, and still one of the best. I love Instant Pot Hard Boiled Eggs because it’s the easiest method out there!
2 mozzarella string cheese sticks — about 14g protein. Simple, portable, and always in my fridge.
Deviled eggs (4 halves) — about 12g protein. A fun and delicious way to switch up your egg routine. (Need inspiration? Check out The Best Deviled Eggs Recipes)

Meat & Poultry
Chomps meat sticks (beef or turkey) — about 10g protein. My go-to for on-the-go days. I like Chomps brand because they use 100% grass-fed and finished beef.
Beef jerky (about 1.5 oz) — about 14-18g protein, depending on brand. Look for grass-fed and finished beef, not too high in sodium or sugar, and free of synthetic preservatives like nitrates.
Turkey jerky (1 oz) — about 11g protein. A slightly leaner option if you want to switch it up.
2 oz shredded rotisserie chicken — about 17g protein. Keep a container of this shredded and ready in the fridge for busy weeks.
3 oz sliced deli turkey, rolled up — about 15g protein. Add a smear of mustard or hummus inside the roll for extra flavor. I look for the healthiest deli turkey I can find, which means whole muscle, oven-roasted turkey breast, organic if possible, with a short ingredients list and no fillers or synthetic nitrates.
4 small turkey or chicken meatballs — about 14g protein. Great made ahead and reheated for a quick bite.
Turkey and cheese roll-ups (3 turkey slices + 1 cheese slice) — about 16g protein.

Seafood
1 StarKist or Safe Catch tuna pouch (2.6-3.0 oz) — about 16-24g protein. No can opener or mayo required.
2 oz canned salmon — about 12g protein. Great straight up or mixed with a little Greek yogurt as a spread.
3 oz smoked salmon — about 15-17g protein. Pair with cucumber slices for a fancy-feeling snack that takes two minutes.
3 oz cooked shrimp (about 8-10 large) — about 20g protein. Cook a batch on Sunday and keep it in the fridge all week.

Plant-Based
1 cup shelled edamame — about 17g protein. Sprinkle with sea salt and you’re set.
1 cup roasted chickpeas — about 15g protein. Crunchy, seasonable, and easy to batch-make. Try: Parmesan Roasted Chickpeas , Coconut Lime Roasted Chickpeas , Maple and Spice Roasted Chickpeas, or Crispy Chickpeas Recipe.
4 oz baked or pan-fried extra-firm tofu — about 12-14g protein. Toss with soy sauce and garlic before cooking for the best flavor.
3 oz tempeh, pan-fried — about 15-16g protein. A nuttier, firmer alternative to tofu if you haven’t tried it.
3/4 cup pistachios — about 16g protein. Portion them out ahead of time so you don’t lose track while shelling. This will be a higher calorie snack, so be aware of that if you’re trying to keep your calories in a certain range.
1/3 cup pumpkin seeds (pepitas) — about 12g protein. Toss a bag in your bag for an easy on-the-go option.
1/2 cup hummus with veggies — about 10g protein. Simple, classic, and still one of my favorites. Try: Homemade Lemon Hummus.

Combos & Snack Plates
Apple slices + 2 tbsp peanut butter + 1 string cheese — about 14g protein combined.
1 hard-boiled egg + small handful of almond
Greek yogurt topped with 3 tbsp hemp hearts and berries — about 18g protein combined.
Cottage cheese with everything bagel seasoning and cucumber slices — about 13g protein.
Egg salad lettuce wraps (made with 2 eggs) — about 13g protein.
Chia pudding made with high-protein milk and 2 tbsp chia seeds — about 14g protein.
Protein iced coffee (cold brew + milk + a scoop of collagen or protein powder) — about 20g protein.
2 oz roast beef + 1 string cheese — about 17g protein combined.
Trail mix with roasted edamame, pumpkin seeds, and almonds (1/2 cup) — about 15g protein.
Hard-boiled egg + 2 oz smoked salmon — about 18g protein combined.
Cottage cheese + 1/3 cup pumpkin seeds — about 18g protein combined.

Happy Healthy Mama Recipes to Try
These are snack recipes straight from the blog. All of these are tested in my own kitchen, all fitting right into that 8-20g protein sweet spot, and all are family-approved.
Strawberry Cheesecake Protein Bites — 2 bites equals 12g protein and they taste like dessert!
Protein Banana Bread — about 11.5g protein per slice. Naturally sweetened and every bit as good as regular banana bread.
Strawberry Chocolate Protein Smoothie — this one has 28g of protein and you get your chocolate fix.
The Best Chocolate Peanut Butter Protein Bars — about 12.6g protein per bar (cut into 9). A no-bake favorite in my house.
Peanut Butter Protein Balls — about 19g protein for 2 balls. Perfect for meal prepping a batch on Sunday.
Easy Cottage Cheese Egg Bites — about 11-12g protein for 2 egg bites. My homemade answer to the pricey coffee shop version.
Healthy Pancakes — about 10-13g protein per pancake. Blender pancakes that taste like a treat but keep you full.
Banana Protein Muffins — 8g protein per muffin. Gluten-free and a hit with kids too.
Cottage Cheese Blueberry Muffins — 8g protein per muffin. Moist, sweet, and sneaky-good for you.
Morning Glory Protein Muffins — 8g protein per muffin. Loaded with veggies and warm spices.
Chocolate Protein Balls —2 balls gives you over 10 grams of protein and they’re absolutely delicious.
Banana Protein Smoothie —with 511 calories, this is for those who need high-calorie snacks. It has 38g protein!
High Protein Overnight Oats —half of this recipe is perfect for a snack with 15g of protein. Make 1 batch and you have a ready-to-go snack for 2 days.
Chocolate Peanut Butter Omega-3 Snack Bites —two of these squares will give you 8g of protein. Loaded with omega-3 fatty acids, these are perfect for anyone looking to tame chronic inflammation through anti-inflammatory foods.

Make Snacking Work For You

There you have it — 50 ways to snack smarter, whether you’re grabbing something out of the fridge in thirty seconds or spending a little time in the kitchen this weekend. You don’t need a perfect meal plan to feel your best. You just need a few go-to options that keep you full, keep your blood sugar steady, and actually taste good. Pick a few from this list, keep them stocked, and you’ve already made snacking one less thing to think about.

Want more recipes and healthy living tips like this? Come follow along on Instagram and Facebook — that’s where I share what’s cooking in my kitchen in real time.