Getting enough protein throughout the day is essential for muscle growth, recovery, and overall health. While protein supplements can be useful, prioritizing whole, unprocessed foods is the best way to support long-term wellness. If you’re looking for easy ways to hit your protein goals at snack time, here are some convenient whole-food options to include in your diet.

10 Protein-Packed Snacks for Any Time of Day

1. Hard-Boiled Eggs

Hard-boiled eggs are a quick and nutritious snack packed with about 6 grams of protein per egg. They can be prepared in advance and stored in the fridge for a grab-and-go option when hunger strikes.

2. Greek Yogurt with Toppings

Greek yogurt is an excellent high-protein dairy option, offering 15-20 grams of protein per 6-ounce serving. Pair it with fresh fruit, honey, or a sprinkle of nuts for added flavor and texture.

3. Cottage Cheese with Berries

Cottage cheese provides about 14 grams of protein per half-cup and makes a satisfying snack when combined with berries or nuts for extra crunch.

4. Canned Tuna or Salmon on Crackers

Canned fish is one of the most convenient whole-food protein options, with about 20 grams of protein per 3-ounce serving. Spread it on whole-grain crackers for a quick, satisfying snack.

5. Roasted Chickpeas

Roasted chickpeas are a crunchy, plant-based snack that delivers about 7 grams of protein per half-cup. They’re easy to make at home, or you can find them pre-packaged for convenience.

6. Almonds and Mixed Nuts

A small handful of almonds (about ¼ cup) provides roughly 6 grams of protein, along with healthy fats that help keep you full. Opt for a mix of nuts to add variety.

7. Nut Butter with Apple Slices

Natural peanut or almond butter is an excellent protein-rich spread, offering about 7 grams of protein per two tablespoons. Pair it with apple slices for a balanced and delicious snack.

8. Chia Pudding

Chia seeds provide about 4 grams of protein per two tablespoons and can be soaked overnight in milk or yogurt to create a tasty, protein-packed pudding.

9. Hummus with Veggies

Hummus, made from blended chickpeas, delivers about 5 grams of protein per serving. Pair it with sliced carrots, celery, or bell peppers for a nutrient-dense snack.

10. String Cheese or Cheese Slices

Cheese is an easy, portable snack option, with a single stick of string cheese offering around 7 grams of protein. Pair it with whole-grain crackers or fruit for extra balance.

Protein Bars: A Convenient but Less Ideal Option

Protein bars can be a handy high-protein snack when you’re in a pinch. Many bars provide 10-20 grams of protein per serving and are easy to keep in your bag or desk for emergencies. However, they often contain added sugars, artificial ingredients, and preservatives that make them a less optimal choice compared to whole food sources. 

If you do opt for a protein bar, look for options with minimal ingredients, natural protein sources, and limited added sugars. While they can serve as an occasional backup, focusing on whole, unprocessed foods should be your primary strategy for meeting protein needs.

Simple Strategies to Boost Your Protein Intake at Snack Time

• Plan ahead: Keep high-protein snacks readily available to avoid reaching for less nutritious options.
• Combine protein with fiber: Pairing protein-rich snacks with fiber (like nuts with fruit) helps keep you satisfied longer.
• Opt for minimally processed choices: Choose whole foods like eggs, nuts, and dairy over protein bars or processed snacks.
• Make batch snacks: Prepare snacks like roasted chickpeas or chia pudding in advance for easy access.
• Use portioned servings: Pre-portion nuts, cheese, or yogurt into small containers to make snacking convenient and controlled.

Work with a Coach to Optimize Your Nutrition

By incorporating these protein-dense snacks into your routine, you can effortlessly meet your daily protein needs while maintaining energy levels and supporting overall health.

While making simple snack swaps is a great way to increase protein intake, working with a fitness and nutrition coach can help you create a personalized plan tailored to your lifestyle and goals. A coach can guide you in optimizing your macronutrient intake, adjusting portion sizes, and ensuring you’re fueling your body effectively. Whether you’re aiming for muscle gain, fat loss, or overall wellness, professional guidance can make all the difference in achieving long-term success.

If you think online coaching is for you, head to the inquiry form so that we can connect one-on-one.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN