40+ High-Protein Snacks to Power Your Day
We all know that feeling. It is 3pm and your stomach starts to rumble. You ate lunch hours ago but dinner is still far away. You want something tasty to eat right now. But you also want to be healthy. It is easy to grab a packet of crisps or a chocolate bar. But those snacks often leave you feeling hungry again very quickly.
The solution is protein.
Protein is like fuel for your body. It helps build your muscles and keeps your bones strong. It also takes longer to digest than sugary foods. This means a high-protein snack can keep you feeling full until your next meal.
But finding the right snack can be hard. You might be busy and need something for on the go. Or maybe you are watching your salt intake. You might need snacks that are gluten-free or safe for your kids.
This guide will take you through some of the best high-protein snacks to consider, with plenty of options to suit different lifestyles, tastes, and dietary preferences.
Why you need protein in your day
Protein is very important for your health. The British Heart Foundation says that proteins are the building blocks of life. They break down into amino acids that help your body grow and repair itself. Your hair, skin, and muscles are all made from the protein you eat.
Most adults in the UK need about 0.75g of protein for every kilogram they weigh. So if you weigh 60kg you would need about 45g of protein a day. You can get this from main meals with meat, fish, beans, or eggs. But snacks are a great way to top up your levels.
Eating protein can also help you manage your weight. It helps you feel full so you are less likely to overeat. If you choose the right snacks you can give your body what it needs without eating too much sugar or unhealthy fat.
Why Choose High-Protein Snacks?
Before we jump into the delicious snack ideas, it’s worth understanding why protein deserves all the attention.
- Keeps You Full: Protein takes longer to digest, meaning it keeps you satisfied for longer compared to carbohydrate-heavy options.
- Supports Muscle Growth and Maintenance: Protein is essential for maintaining and building lean muscle mass.
- Boosts Metabolism: A high-protein diet can increase your metabolism, making it easier to burn calories throughout the day.
- Balances Blood Sugar Levels: Protein helps stabilise your blood sugar levels, preventing energy crashes and cravings.
Now that we’ve established the benefits, it’s time to explore the tasty possibilities.
Quick and Easy High-Protein Snacks
Greek Yoghurt and Berries
Greek yoghurt is a powerhouse of protein, and when paired with fresh berries, it’s a match made in nutritional heaven. Opt for plain, unsweetened yoghurt to avoid added sugars. Sprinkle in some chia seeds for an extra protein boost and a bit of crunch.
Hard-Boiled Eggs
Eggs are one of nature’s most complete protein sources. Hard-boil a few at the start of the week and keep them in the fridge for an easy grab-and-go snack. Add a pinch of sea salt or paprika for extra flavour.
Hummus and Veggie Sticks
Hummus, made from protein-packed chickpeas, pairs beautifully with crunchy veggie sticks like carrots, cucumber, or bell peppers. It’s creamy, filling, and guilt-free.
Tuna and Crackers
Mix some tinned tuna with a dollop of Greek yoghurt or a squeeze of lemon juice, and enjoy it with wholegrain crackers. It’s great for an afternoon pick-me-up.
Protein Bars
If you’re tight on time, protein bars are convenient. Look for options with at least 10-15 grams of protein per serving and minimal added sugars. Brands like Grenade offer excellent options in the UK.
Protein-Packed Snacks for On-the-Go
Mixed Nuts and Seeds
Nuts and seeds are portable, protein-rich snacks that are also packed with healthy fats. Almonds, pistachios, sunflower seeds, and pumpkin seeds are top choices. A small handful is all you need.
Cottage Cheese
Cottage cheese is creamy, versatile, and brimming with protein. It’s easy to take on the go if packed in a small container. Pair it with fresh fruit like pineapple or peaches for a sweet-and-savoury combo.
Dried meat (Jerky or Biltong)
Dried meat snacks like beef jerky or biltong are very high in protein. They are easy to carry and do not need a fridge. Just keep an eye on the salt content as some brands can be quite salty.
Edamame
These little green soybeans are a surprising protein hero. Steam them, sprinkle with a bit of sea salt, and pop them into a container. They’re perfect for snacking on during the commute or in the office.
Hard-boiled eggs
Eggs are a fantastic source of protein. One egg contains about 7g of protein. You can boil a few eggs at the start of the week and keep them in the fridge. Peel one and pop it in a container for a quick snack. They are easy to eat and very filling.
Roasted Chickpeas
Crispy, crunchy, and oh-so-satisfying. Roast chickpeas with your favourite seasonings, like paprika or garlic, for a flavourful snack you can munch on anytime.
High-Protein Snacks to Satisfy Sweet Tooths
Chia Pudding
Combine chia seeds, almond milk, and a drizzle of honey, then leave it in the fridge overnight. The chia seeds will swell, creating a delightful pudding texture. Add fresh fruit or nuts on top for an extra touch.
Protein Smoothies
Blend up your favourite protein powder with almond milk, a banana, and a handful of spinach for a delicious, protein-rich snack. Add some frozen berries for sweetness and texture.
Peanut Butter and Banana
Slice up a banana and spread natural peanut butter on each piece for the ultimate protein-powered sweet treat. For a twist, sprinkle a bit of cinnamon on top.
Low-Fat Ricotta with Honey
Ricotta might not be the first thing that comes to mind, but this creamy delight is high in protein. Drizzle a bit of honey or add some blueberries on top for a dessert-like snack without the guilt.
Dark Chocolate with Almond Butter
Craving chocolate? Choose a piece of dark chocolate and dip it into almond butter for a decadent treat. You’ll get protein from the almonds and antioxidants from the chocolate.
High protein snacks under 100 calories
Sometimes you just want a small bite to tide you over. You do not always need a huge meal. Here are some high protein snacks under 100 calories.
Hummus with celery
Celery has almost no calories, so you can enjoy the dip. Depending on how you make it you should be able to have a tablespoon of hummus, maybe more!
One hard-boiled egg
This is usually around 70 calories. If you buy them when you are out and about, check for any dips or added ingredients, but usually, I find them to be a good, quick snack.
Three slices of turkey breast
Lean turkey is very low in calories but high in protein. It is an easy snack to get out of the fridge and perfect for meat lovers.
Greek yoghurt
Greek yoghurt is thick, creamy, and full of protein. A 150g pot of 0% fat Greek yoghurt has about 15g of protein and is under 100 calories. It is a great choice if you want something that feels like a treat. You can add a few berries on top for extra flavour.
Cottage cheese
Cottage cheese is a classic healthy snack. It is very low in fat and high in protein. You can eat it on its own or spread it on a rice cake. A 60g portion of cottage cheese has about 8g of protein and only 88 calories.
Edamame beans
Edamame beans are young soybeans. You can buy them frozen and just boil them for a few minutes. They are fun to eat and very good for you. A serving of these beans is full of fibre and protein. You can add a little bit of chilli flakes for a spicy kick.
Frozen banana lollies
This is a fun idea for a hot day. Blend some yoghurt with a ripe banana. Pour the mixture into lolly moulds and freeze them. You get a creamy, sweet treat that is much healthier than ice cream. It is low in calories, but the yoghurt adds a nice protein boost.
High protein low sodium snacks
Eating too much salt can raise your blood pressure. The NHS recommends that adults should eat no more than 6g of salt a day. That is about one level teaspoon. Many processed snacks are very salty. Here are some high-protein, low-sodium snacks that are better for your heart.
Homemade roasted chickpeas
Chickpeas are a great source of plant protein. Canned chickpeas often have salt added, so rinse them well or buy ones in water. You can roast them in the oven with some spices like paprika and cumin. This makes them crunchy and delicious without needing lots of salt. According to UK guidelines, a food is low in salt if it has 0.3g or less per 100g. When you make them at home, you control exactly how much salt goes in.
Unsalted nut butter and apple
Cut up an apple and dip the slices in nut butter. Peanut butter or almond butter works well. Make sure you buy a jar that says “100% nuts” or “no added salt”. This gives you a mix of sweet crunch from the apple and creamy protein from the nuts.
Plain popcorn with cinnamon
Popcorn is a whole-grain food that contains some protein and lots of fibre. Instead of adding salt or sugar, try sprinkling it with cinnamon. It adds a lovely warm flavour. Pop the corn yourself in a pan with a bit of oil, so you know there is no hidden salt.
Kale crisps
You can make your own kale crisps. Toss the leaves in a little oil and bake them in the oven until crisp. They are much lower in salt than potato crisps from a packet. You can add flavour with garlic powder or black pepper.
High protein dairy free snacks
If you cannot eat dairy, you might think it is hard to get enough protein. Many high-protein snacks are made of milk or cheese. But there are plenty of plant-based options too. These high-protein, dairy-free snacks are perfect for vegans or people with lactose intolerance.
Nut butter and apple slices
Peanut butter or almond butter is delicious. Spread some on apple slices or celery sticks. It feels like a treat but it is good for you. Just check that your nut butter does not have too much added sugar or palm oil.
Tofu bites
Tofu is made from soya beans and is a complete protein. You can cut firm tofu into cubes and bake or fry them. Add soy sauce or spices for flavour. Tofu bites are a chewy and satisfying snack that you can eat hot or cold.
Hummus and veggies
Hummus is made from chickpeas and tahini (sesame seed paste). It is creamy and rich in protein. Cut up some carrot sticks, cucumber, or peppers to dip in it. You can even make your own beetroot hummus for a fun pink colour and extra nutrients.
Trail mix
Make your own mix of nuts, seeds, and dried fruit. This is naturally dairy free. The nuts and seeds provide the protein while the fruit gives you quick energy. It is a perfect snack to keep in your desk drawer.
Spicy edamame
We mentioned edamame before but they are worth repeating here. They are completely plant-based and dairy free. They are one of the best vegan sources of protein you can find.
Low-carb high high-protein snacks
Some people prefer to eat fewer carbohydrates. If you are following a low-carb diet, you want snacks that provide energy from protein and healthy fats. Here are some great low-carb, high-protein snacks.
Hard-Boiled Eggs
Hard-boiled eggs also fit in this category as they are low-carb and high-protein!
Salmon pate
Salmon is an oily fish that is full of omega-3 fats. These are very good for your heart. You can make a simple pate by mixing cooked salmon with some herbs and a little cream cheese or dairy-free alternative. Eat it with celery sticks or cucumber slices instead of bread to keep the carbs low.
Cold meat roll-ups
Take a slice of turkey, ham, or roast beef. Spread a little mustard or soft cheese on it. Roll it up around a pickle or a stick of cheese. This is a very simple snack that has almost zero carbs but lots of protein.
Tinned fish
Tuna, mackerel, or sardines are excellent sources of protein. You can eat them straight from the tin or mix them with a little salad. Mackerel is also an oily fish, which is great for your heart.
Choose tuna in spring water or brine. You can eat it straight from the tin or mix it with a little mayonnaise. It is packed with protein and has no carbs.
Pumpkin seeds
Pumpkin seeds are very low in carbs but high in nutrients. They have a good amount of protein and also contain magnesium and zinc. You can eat them raw or roast them lightly.
High protein snacks for kids
Kids need protein to help them grow. But it can be hard to get them to eat healthy food. They often want sweets or crisps. These high protein snacks for kids are fun and tasty so they won’t even know they are eating something healthy.
Healthy flapjacks
Kids love flapjacks. Traditional ones are full of sugar and syrup. You can make a healthier version using mashed bananas and dates to sweeten them. Mix in oats and maybe some seeds. Oats have protein and give slow-release energy to keep kids playing for longer.
Cheese cubes and grapes
This is a classic combination. The sweetness of the grapes goes very well with the savoury cheese. Cheese is a good source of calcium as well as protein, which is important for growing bones. Cutting the cheese into small cubes makes it fun for little fingers.
Yoghurt bark
This is like a healthy chocolate bar. Spread yoghurt on a tray and top it with berries. Freeze it until it is hard and then break it into pieces. It looks colourful and exciting. It melts in the mouth and is full of goodness.
Peanut butter on toast fingers
Toast a slice of wholemeal bread and spread it with peanut butter. Cut it into soldiers or fingers. It is a simple snack that most kids enjoy. Peanut butter is very filling and gives them plenty of energy.
Yogurt tubes
Kids often love yoghurt. You can freeze yoghurt tubes in the summer for a healthy ice lolly alternative. Look for brands that are lower in sugar.
Hummus and pitta bread
Cut pitta bread into soldiers or triangles. Let your kids dip them into hummus. It is a fun way to eat and hummus is made from chickpeas, so it is good for them.
Safety tip: Whole nuts can be a choking hazard for young children. The NHS advises avoiding whole nuts for children under 5 years old. Nut butters are safer.
High protein gluten-free snacks
If you have coeliac disease or a gluten intolerance, you have to be careful with snacks. Many biscuits and bars contain wheat. Luckily, many high-protein foods are naturally gluten-free. Here are some safe, high-protein, gluten-free snacks.
Rice cakes with toppings
Rice cakes are naturally gluten-free. On their own, they can be a bit boring. But you can load them up with tasty toppings. Try cottage cheese with cherry tomatoes or sliced avocado with hemp seeds. This turns a plain cracker into a high-protein meal.
Baked samosas with gluten-free pastry
Samosas are a delicious Indian snack usually filled with potatoes and peas. You can make your own using gluten-free pastry or rice paper wrappers. Add chickpeas or lentils to the filling to boost the protein. Baking them is healthier than frying.
Omelette muffins
Whisk some eggs in a bowl. Add chopped vegetables like spinach, peppers, or onions. Pour the mixture into a muffin tray and bake until set. These little egg muffins are gluten-free and perfect for a packed lunch.
Quinoa salad pots
Quinoa is a seed that cooks like a grain. It is one of the few plant foods that is a complete protein. It is also gluten-free. Mix cooked quinoa with some chopped cucumber, tomatoes, and feta cheese. Put it in a small pot for a fresh and filling snack.
Gluten-free oat bars
Oats are a great source of energy. However, regular oats are often processed in the same factories as wheat. Make sure you buy oats or oat bars that are certified gluten-free. You can check the Coeliac UK website for safe brands.
Cheese strings
Most cheese is naturally gluten free. Cheese strings are fun to eat and easy to pack in a lunchbox. Always check the label just in case any flavourings have been added.
Frequently Asked Questions
What counts as a high-protein food?
According to EU and UK regulations, a food can claim to be “high in protein” if at least 20% of the energy (calories) in the food comes from protein. If at least 12% of the energy comes from protein, it can be called a “source of protein”.
How much protein should I eat a day?
The British Heart Foundation suggests that a healthy adult needs 0.75g of protein per kg of body weight each day. So if you weigh 70kg, you should aim for about 52.5g of protein. If you exercise a lot, you might need a little more.
Is it safe to eat too much protein?
For most people, eating a bit more protein is fine. However, eating massive amounts is not necessary. Your body can only use so much at once. If you eat more than you need, your body will store the extra energy as fat. If you have kidney problems, you should talk to your doctor before adding a lot more protein to your diet.
Can I get enough protein if I am vegan?
Yes, you can. Many plant-based foods are rich in protein. Beans, lentils, chickpeas, tofu, nuts, and seeds are all excellent choices. Eating a variety of these foods will give you all the amino acids you need.
Are protein shakes good for you?
Protein shakes can be a convenient way to get protein, especially after exercise. But you do not need them to be healthy. Real food is usually better because it contains fibre, vitamins, and minerals that you might miss in a shake. Whole foods like eggs, yoghurt, or nuts are often cheaper and just as effective.
Tasty ways to stay full
Adding more protein to your snacks is a simple way to improve your diet. It helps you stay full and gives your body the energy it needs to get through the day.
You do not need to buy expensive bars or shakes. Simple foods like eggs, yogurt, nuts, and beans are some of the best high protein snacks you can find. Whether you need something low salt, gluten free, or kid-friendly there is a protein snack out there for you.
Building Protein into Your Snack Routine
If you’re new to the world of protein-rich foods, start small by incorporating just one or two of these snacks into your day. Pair them with a balanced diet, and you’ll soon notice the difference in your energy, mood, and overall health.
Remember, a high-protein snack doesn’t have to be complicated or expensive. With careful planning, you can stock your kitchen with simple, nourishing options that make healthy choices effortless.
Looking for more ways to level up your snacking game? Explore recipes online, try out new seasonings, or experiment with combining your favourite protein-packed foods.
