High-Protein Snacks for People Who Don’t Like Protein Bars

If you are trying to eat more protein, you would be forgiven for thinking that you need to develop a love of protein bars. They seem to be everywhere. There are whole supermarket shelves full of them now, usually in some kind of chocolate brownie, cookie dough or salted caramel flavour, all promising an impressive amount of protein in one convenient little bar. Everywhere it tells us we need these high-protein snacks.

The problem is that not everyone actually likes them.

I have tried plenty of protein bars over the years. Some have been genuinely nice, and I can absolutely see the appeal of having something you can throw in your handbag or keep in the car for when you need it. Others, though, have had that very particular protein-bar texture. You probably know the one I mean. Somehow chewy and chalky at the same time, with an aftertaste that hangs around far longer than you would like!

They can also be expensive. If you are buying one every day, the cost soon adds up, particularly when there are plenty of ordinary foods that contain protein and don’t come with the price tag that often seems to appear as soon as the word PROTEIN is printed in huge letters across the packet.

The good news is that you don’t need to eat protein bars at all. If you don’t like them, don’t eat them. There are so many other high-protein snacks to choose from, whether you prefer something sweet, something savoury, something crunchy or something that feels a bit more like actual food.

Quick Picks for High-Protein Snacks

Not sure where to start? This quick table gives you an idea of how much protein some popular hihg-protein snacks contain. The figures are approximate because portions and brands vary, so it is always worth checking the label if you are keeping a close eye on your protein intake.

Snack	Approximate protein	Sweet or savory?	Good for on the go?
Two hard-boiled eggs	12g	Savory	Yes, if kept chilled
Greek yogurt, 1 cup	15–20g	Usually sweet	Yes, if kept chilled
Cottage cheese, 1 cup	24–28g	Either	Yes, if kept chilled
Turkey or chicken roll-ups	15–20g	Savory	Yes, if kept chilled
Tuna pouch with crackers	15–20g	Savory	Yes
Shelled edamame, 1 cup	17g	Savory	Yes, if kept chilled
String cheese, two sticks	12–14g	Savory	Yes, if kept chilled
Beef or turkey jerky, 1 ounce	9–12g	Savory	Yes
Roasted chickpeas, ½ cup	7–8g	Savory	Yes
Tofu bites, 4 ounces	10–15g	Savory	Yes, if kept chilled
Smoked salmon, 3 ounces	15–17g	Savory	Yes, if kept chilled
Apple with 2 tablespoons of peanut butter	7–8g	Sweet and savory	Yes
Greek yogurt smoothie	15–25g	Sweet	Yes, if kept chilled
Cheese, fruit and crackers snack plate	10–15g	Either	Yes, if kept chilled

You do not need to choose the option with the highest protein number every time. High-protein snacks that you enjoy, can afford, and will realistically prepare are usually far more useful than those that look impressive on paper but never get eaten.

Why bother adding protein to a snack?

I am not someone who believes every single thing we eat needs to be optimised. I have spent enough years losing weight, regaining weight, dieting and thinking far too much about food to know that turning every meal and snack into a mathematical equation isn’t necessarily helpful.

That said, I do notice a difference between snacks.

There are some things I can eat and, ten minutes later, barely remember eating them. Then there are snacks that actually feel like I have eaten something and keep me going until my next meal. For me, snacks containing some protein often fall into that second category.

Protein is important for all sorts of things in the body, including the growth and repair of tissues and the maintenance of muscle, but from an everyday point of view, one reason people deliberately include it in snacks is that it can help them feel more satisfied.

That doesn’t mean your afternoon snack needs to contain 30 grams of protein or that you need to start carrying a calculator around the kitchen. It is simply another thing to think about if you regularly find yourself eating a snack and then looking for something else half an hour later.

Greek yogurt is probably the easiest place to start

If you like sweet snacks, Greek yogurt is one of the easiest alternatives to a protein bar for high-protein snacks.

You can eat it exactly as it is, but I personally think it is much nicer with something added to it. Berries, sliced banana, peaches or whatever fruit you happen to have can make it feel like a proper snack rather than something you are eating because you think you should.

You could add a little honey, cinnamon, chopped nuts or seeds too. If you like peanut butter, stirring a little into Greek yogurt makes it much richer and more satisfying.

One thing I would say is to check the label rather than assuming all Greek or Greek-style yogurts are the same. The amount of protein can vary quite a lot between products.

I am lactose intolerant, so dairy products are something I have to think about a little more carefully myself. If you are the same, look for lactose-free options or alternatives that work for you. Just be aware that some dairy-free yogurts contain very little protein, so it is worth checking if protein is the reason you are choosing it.

Cottage cheese, if you can get past the texture!

I feel as though cottage cheese has had a complete personality transformation in the last few years. It used to be something associated with old-fashioned diet plates, usually sitting next to half a grapefruit and looking thoroughly miserable. Now social media seems determined to put it into absolutely everything to turn it into high-protein snacks.

To be fair, it is a really useful food if you like it.

You can have cottage cheese with pineapple, peaches or berries if you prefer something sweet, or eat it with tomatoes, cucumber, black pepper, chilli flakes or everything bagel seasoning for a savoury snack.

If it is the texture that puts you off, blending it until smooth can make a huge difference. I know that sounds like yet another social media food trend, but blended cottage cheese is genuinely much creamier and doesn’t have the lumpy texture that some people dislike.

Of course, if you simply hate cottage cheese, you don’t have to keep finding increasingly inventive ways to disguise it. There are plenty of other options!

Eggs are simple, cheap and actually quite filling high-protein snacks

Hard-boiled eggs might not be the most exciting high-protein snacks in the world, but sometimes simple is exactly what you need.

One large egg contains around 6 grams of protein, so having two gives you roughly 12 grams. You can boil several at once and keep them in the fridge, which makes them handy when you want something quickly.

I think eggs are particularly useful if you are someone who prefers savoury snacks. So many foods marketed as high in protein are sweet, and sometimes the last thing you want in the afternoon is something pretending to be a chocolate brownie.

A couple of eggs with some salt and pepper, hot sauce or a few vegetables on the side can be far more appealing.

Don’t overlook the food already in your fridge

One of the things I think we have made unnecessarily complicated is the idea of a “snack food”.

A snack doesn’t need to come in an individual wrapper. It doesn’t even need to be something traditionally sold as a snack.

If you cooked chicken for dinner yesterday and there is some left in the fridge, you can eat a few pieces of chicken. Revolutionary, I know!

The same goes for turkey, tofu or anything else you already have prepared. A little leftover chicken with cucumber, cherry tomatoes, crackers or a dip can make a perfectly good high-protein snack.

This is often cheaper than buying special protein products too, particularly if you are trying to reduce food waste and use what you already have.

Turkey and chicken roll-ups as high-protein snacks

If you buy sliced turkey or chicken, roll-ups are another easy option for high-protein snacks.

You can simply roll the meat around a slice of cheese, cucumber or strips of bell pepper. You don’t really need a recipe, which is one of the things I like about snacks like this.

The amount of protein will depend on how much you use and the particular product you buy. If you eat deli meat regularly, it is worth comparing labels because salt levels and ingredients can vary quite a bit.

Leftover home-cooked chicken or turkey works just as well if you have it.

Tuna and crackers

Tuna with crackers is another snack that feels much more substantial than a bar making them great for high-protein snacks.

You can mix the tuna with a little mayonnaise or Greek yogurt and have it with whole-grain crackers, cucumber slices or whatever else you fancy.

Obviously, this is one I would probably save for home rather than opening a tin of tuna at my desk in a tiny shared office. You might get plenty of protein, but you may also become very unpopular with your colleagues.

It is also sensible to vary the fish you eat rather than relying on tuna every day, but as one of several snack options, it is quick and easy.

Edamame is brilliant if you want something you can pick at

Edamame is one of my favourite suggestions for people who want a plant-based high-protein snack because it feels like something you can sit and nibble rather than something you have to eat quickly.

You can buy it frozen, cook the amount you need and add salt, chilli or whatever seasoning you enjoy.

If you buy edamame in the pods, it also takes a little longer to eat. I quite like snacks like that because sometimes I don’t necessarily want something I can finish in three bites. I want to sit down for ten minutes and actually enjoy eating it.

Roasted chickpeas when you want something crunchy

If your usual snack is chips or something crunchy, roasted chickpeas are worth trying. I love them for high-protein snacks that feel like crisps or nuts.

You can buy them ready-made, but they are also easy to make at home. The best thing about making your own is that you can use whatever seasonings you actually like. Smoked paprika, garlic, chilli and ranch-style seasonings can all work well.

Chickpeas are not as protein-dense as foods such as chicken, tuna or Greek yogurt, but they do provide protein as well as fibre.

I think that is worth remembering because sometimes we become so focused on which food has the biggest protein number that we forget about everything else. A snack can be a good choice for lots of reasons.

Cheese absolutely counts

String cheese is especially popular in the US and is one of those genuinely useful grab-and-go foods. You can take it to work, put it in a lunchbox or eat it with fruit or crackers when you want something a bit more substantial.

The exact protein content depends on the type of cheese and the brand, but cheese can certainly contribute protein to a snack.

I often think the best high-protein snacks are combinations rather than one tiny item. A cheese stick on its own might be enough for you, or you might want it with an apple and a few crackers.

There is no prize for eating the smallest possible high-protein snacks.

If you are hungry, you are hungry.

Jerky can be useful when you need something portable

One of the few areas where protein bars really do win is convenience. They are easy to put in your bag and don’t usually need refrigeration.

Jerky can offer similar convenience if you prefer savoury food. Beef jerky and turkey jerky can both provide a decent amount of protein, depending on the product.

The downsides are that jerky can be expensive and some varieties are high in salt or added sugar, so it is worth having a quick look at the label.

I think it is particularly useful for travel and road trips, when carrying yogurt, eggs or cottage cheese ready for high-protein snacks isn’t always very practical!

Peanut butter and apple slices

I love the combination of apple and peanut butter because you get sweet, salty and crunchy all at once.

Peanut butter does contain protein, although I think it is sometimes talked about as though it is pure protein when it is actually primarily a source of fat. That doesn’t make it bad, of course. Foods don’t need to fit neatly into one nutritional box.

If you love peanut butter, enjoy it. Just don’t assume that a spoonful of peanut butter contains the same amount of protein as a serving of chicken or Greek yogurt.

If you specifically want high-protein snacks, you could have apple and peanut butter alongside Greek yogurt or another protein-rich food.

Make a savoury Greek yogurt dip

I think savoury high-protein snacks deserve much more attention.

Not everyone wants chocolate, vanilla or cookie dough every time they are hungry. Sometimes you want garlic. Or chilli. Or something involving a cucumber.

Greek yogurt makes a really easy base for a dip. Add herbs, garlic, ranch-style seasoning or whatever you like, then have it with carrots, cucumber, bell peppers or crackers.

It feels completely different from eating a bowl of yogurt with fruit, even though the main ingredient is the same.

Smoked salmon and cucumber

This is probably not going to be the cheapest everyday snack, but smoked salmon with cucumber or crackers is a lovely option when you fancy something a little different.

You can add a little cream cheese if you like, or simply have the salmon on cucumber slices. They make great high-protein snacks that feel a bit luxurious too!

Smoked salmon can be quite salty and isn’t necessarily something everyone will want to buy regularly, but I like including options like this because nobody wants to eat the same three snacks every day for the rest of their life.

Tofu isn’t just for dinner

If you eat a plant-based diet, or simply like tofu, try making a batch of tofu bites.

Firm or extra-firm tofu can be cut into cubes, seasoned and baked or cooked in an air fryer. Once cooked, you can eat the pieces hot or cold.

Soy sauce, garlic, smoked paprika and chilli all work well, although there are endless flavour combinations you could try.

The protein content varies depending on the tofu and the portion you eat, so check the packet if you are keeping track of your intake.

What about hummus?

Hummus contains some protein, but I wouldn’t personally rely on it as my main protein source in a snack.

That doesn’t mean it isn’t a good food. I love hummus. It just means that if your specific aim is to add more protein, you might want to think about what you have with it.

For example, you could have hummus and vegetables alongside a hard-boiled egg, some turkey or edamame for tasty high-protein snacks.

This brings me to what I think is probably the best high-protein snack idea of all.

Make yourself a little snack plate

I love the idea of a snack plate because you can have a bit of everything.

You might have a hard-boiled egg, some cheese, grapes, cucumber and a few crackers. Another day, you might have turkey slices, hummus, bell pepper and some fruit.

If you fancy something sweet, you could have Greek yogurt, berries and a few nuts.

None of these combinations is particularly revolutionary, but that is exactly the point. Eating well doesn’t always need to involve buying a special product or following a recipe.

A high-protein snacks plate can also be much more satisfying if you are someone who likes variety. Sometimes one dense protein bar just doesn’t feel particularly enjoyable, even if the numbers on the wrapper are impressive.

Sweet high-protein snacks that aren’t protein bars

If you have a sweet tooth, there are plenty of alternatives to protein bars that are still great high-protein snacks.

Greek yogurt with berries is probably the obvious one, but you could add honey, maple syrup, peanut butter or a little granola depending on what you enjoy. You could even freeze this and make yogurt bark which is perfect for high-protein snacks in hot weather.

Cottage cheese with pineapple or peaches is another option if you like cottage cheese. You could also make chia pudding using a higher-protein milk or blend Greek yogurt, milk and fruit into a smoothie.

You don’t necessarily need protein powder to make a smoothie containing protein. Using ingredients such as Greek yogurt and milk can add protein naturally.

Again, I wouldn’t get too hung up on trying to create the highest-protein snack humanly possible. If it tastes awful, you probably won’t want it again.

Savoury high-protein snacks for people who are sick of sweet things

This is probably the category I would head towards if I had eaten one too many artificially sweet protein products.

Hard-boiled eggs, turkey roll-ups, tuna and crackers, edamame, cottage cheese with tomatoes, tofu bites, smoked salmon, Greek yogurt dips and leftover chicken are all good options for high-protein snacks.

Some are higher in protein than others, but they all give you an alternative to yet another chocolate-flavoured bar.

Honestly, I think the high-protein food industry needs to accept that not everything needs to taste like a brownie.

What high-protein snacks can you take to work?

For work, convenience is usually the biggest issue.

If you have access to a fridge, Greek yogurt, string cheese, cottage cheese, hard-boiled eggs and turkey roll-ups are all easy enough to take with you.

Roasted chickpeas and jerky are useful if you don’t have a fridge, while homemade snack boxes can work really well if you like a bit of variety.

You could make one with cheese, cooked chicken, vegetables, fruit and crackers, for example.

I would just think about where you work before packing certain foods. As I mentioned earlier, tuna might be an excellent source of protein, but your colleagues may have opinions.

High-protein snacks for road trips and travel

When I am travelling, convenience becomes much more important. I don’t want to be carrying around complicated food that is going to leak all over my bag just to keep on top of high-protein snacks.

Jerky, roasted chickpeas and nuts are easy options that don’t usually need refrigeration. If you have a cooler, you can take cheese, yogurt, hard-boiled eggs or chicken and turkey roll-ups.

Shelf-stable tuna pouches can also be handy, although perhaps not while sitting in a packed car with everyone else!

Protein bars obviously have their place here. I am not pretending they are useless. Sometimes they are genuinely the easiest option.

The point is simply that you don’t have to eat them every day just because you want more high-protein snacks.

Which high-protein snacks are cheapest?

Protein bars can become surprisingly expensive if you buy them regularly.

Eggs, canned tuna, large tubs of Greek yogurt, cottage cheese, chickpeas, peanut butter, tofu and leftovers from meals can all be more budget-friendly options.

Buying a large container and dividing it into portions yourself is often cheaper than buying individual snack-sized products, too. You could find it a lot cheaper to make pots of high-protein snacks like hummus and veg sticks or boiled eggs than they are in the stores.

Obviously, prices vary and some foods are cheaper in one area than another, but I always think it is worth looking at ordinary food before heading straight to the specialist protein section.

Quite often, the second something is marketed as a protein product, the price seems to mysteriously increase.

Do you actually need a high-protein snack?

No. Not always, high-protein snacks have their place, but if you eat a balanced diet, they may not be necessary.

I think this is important to say because protein has become such a huge trend that it can sometimes feel as though we are all supposed to be squeezing as much of it as possible into every meal, snack and drink.

You can get protein from ordinary meals. If you have eaten plenty of protein during the day and you fancy a piece of fruit or something else as a snack, that is absolutely fine.

On the other hand, if you regularly find yourself hungry between meals or you are actively trying to increase your protein intake, choosing high-protein snacks can be a useful and practical way to do it.

It is an option, not another food rule.

That distinction matters to me because I have spent a lot of my life following food rules. After losing 10 stone, regaining weight and experiencing just how complicated our relationship with food can become, I am much more interested these days in finding ways of eating that work in real life.

I don’t want to eat something simply because the internet has decided I should. If I want high-protein snacks then it will be because I think I need more protein or because I enjoy them, not because they are the latest trend!

Frequently asked questions about high-protein snacks

What can I eat for protein if I don’t like protein bars?

There are loads of options. Greek yogurt, cottage cheese, eggs, chicken, turkey, tuna, edamame, tofu, cheese and jerky can all contribute protein to a snack. You can also combine a few foods to make a snack plate rather than relying on one packaged product.

What are some high-protein snacks without protein powder?

You don’t need protein powder to make a high-protein snack. Eggs, Greek yogurt, cottage cheese, chicken, turkey, tuna, tofu and edamame all naturally contain protein.

What are good savoury high-protein snacks?

Try hard-boiled eggs, turkey or chicken roll-ups, tuna with crackers, edamame, cottage cheese with tomatoes, tofu bites, smoked salmon or vegetables with a Greek yogurt dip.

Can I get enough protein without eating protein bars?

Absolutely. Protein bars are simply a convenient way of consuming protein. Protein is naturally found in many everyday foods, including meat, fish, eggs, dairy products, soy foods, beans, lentils, nuts and seeds. High-protein snacks are not necessary if you eat enough protein already.

What is a good high-protein snack for weight loss?

There isn’t one particular snack that will make you lose weight. If weight loss is your goal, look at your diet as a whole and choose snacks that fit your needs and that you actually find satisfying. For some people, including protein in a snack can help it feel more substantial.

My honest thoughts on protein bars

I don’t hate protein bars. There are some I genuinely like, and they can be incredibly useful when you are travelling, rushing around or need something you can throw in your bag.

What I don’t like is the idea that you have to eat them to get more protein and they are the ultimate in high-protein snacks.

You really don’t.

If you would rather eat two hard-boiled eggs, eat the eggs. If you fancy Greek yogurt and fruit, have that. If there is leftover chicken in the fridge and that is what you want, there is absolutely no reason it can’t be a snack.

After years of dieting and thinking about what I should and shouldn’t eat, I have realised that I am far more likely to stick with habits that actually fit my life and involve food I enjoy.

So, if you love protein bars, brilliant. Keep eating them.

If you think they taste like sweetened building materials, you have plenty of other options.

What do you enjoy for snacks? Do you eat high-protein snacks, or do you just focus on fruit or vegetables? Maybe sometimes you grab a chocolate bar? It is ok, everything in moderation, remember.

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