40 High Protein Snacks To Keep You Full Between Meals

Dr. Niraj Singh Yadav
7 min readJul 1, 2023

If you live a hectic lifestyle, high protein snacks can be useful when hunger hits and you don’t have time to plan a meal.

But the problem is, many snack foods offered today are rich in refined carbohydrates and sugar, which can leave you feeling unfulfilled and craving for more food.

Now the key is to make sure your snacks are nutritious and contain high protein.

Most nutrition experts recommend nearly 10 to 15 grams of protein is a good amount for a healthy protein snacks.

Protein promotes fullness because it signals the discharge of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels in body.

There are lots of foods which contain protein. Foods obtained from animals such as meat, eggs, seafood and dairy are highest in protein.

Plant foods like nuts, beans, and legumes contain varying amounts of protein. But if you follow a vegetarian diet, eating a mixture of plant-based proteins during the day can help you meet your protein needs.

It is good for your health to take protein from a variety of sources.

Why is protein vital for a snack?

Protein is a big spotlight for people on a diet. People looking to eat in good health because when you include it in a meal or snack, it helps you sense satiated.

The truth is, we almost always get enough protein without even trying.

In the United States the average woman eats about 73 grams per day, while the average man takes about 105 g per day.

Both of those intakes are higher than the recommended daily intakes (i.e., 0.8 g of protein per kilogram of body weight.

Here are the list of 40 high protein snacks that are healthy and even portable, so you can benefit from them even when you are on the go.

1- Jerky

Jerky is a type of meat that has been trimmed of fat, cut into strips, and then dried. As a result it makes an excellent and handy snack.

Protein content is very high in it. On average Jerky beef consists of 9 grams (g) of protein per ounce (28 g).

Usually beef, chicken, turkey, and salmon are made into jerky. It is usually found at most grocery stores.

But you should keep in mind one thing that these store-bought versions are typically very high in artificial ingredients and added sugars. Your best stake is to make your own jerky meat, only using meat and some types of seasonings.

2- Roasted chickpeas

Chickpeas, or garbanzo beans, are a type of legume. It has an impressive nutrient profile. They are also a very good source of fibers. Since it is a plant-based protein, chickpeas are a great high protein snacks option for person those following a vegetarian diet.

In addition to many minerals and vitamins, 7 gram of protein and 6 gram of fiber are found in one half-cup of cooked chickpeas.

They are mostly high in iron, folate, iron, magnesium, phosphorus, manganese and copper.

The combo of fiber and nutrients in chickpeas may help reduce the risk of several health conditions, such as heart disease, type 2 diabetes, and some types of cancers.

If you want to prepare tasty chickpeas, then roast them with some basic seasonings and olive oil. Now these roasted chickpeas are crunchy and portable, so you can take them and enjoy when hunger hits.

If you want nutritionally dense substitute for chips and high protein snacks, then this delightfully, crunchy roasted chickpeas are for you.

Now first rinse a can of chickpeas and stroke them dry with a piece of paper towel.

Toss 1 teaspoon extra-virgin olive oil on chickpeas with seasonings of your choices. Seasonings may be cumin or chili powder, salt or pepper.

Spread this mixture on sheet pan and roast at 425°F for 30 to 45 minutes until they become crunchy. Let them cool before final serving. This recipe gives 150 K. cal. energy and 6 gram of protein.

3- Apple with peanut butter

Peanut butter along with apple taste great together and make for a nutrient-dense, high protein snacks that provides lots of health benefits.

Antioxidants and the fiber in apples may improve gut health. They also reduce the risk of heart disease.

Peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides levels in blood.

Regardless of the positive effects peanut butter may have on your health, since it is fairly high in calories, so it is best consumed in moderate quantities.

A medium apple along with 2 table spoons of peanut butter (30g) give 9 gram of protein along with some nutrients like potassium and vitamin C.

4-Spinach and Goat Cheese Egg Muffins

Eggs have 6 grams of protein per large egg, but you may not always have time to prepare an omelet. In its place try to cook up egg muffins, which pack the taste of eggs, peppers, spinach, and goat cheese into one bite-sized snack. These egg cups are very delicious. They are great for breakfast. This high protein snacks are very easy to make. It contains nearly 8 grams per 2 muffins.

5- Trail mix

Trail mix is a type of healthy protein snacks which is the combination of dried fruits and nuts. It sometimes also includes chocolate and grains. It is also a good source of protein, which gives 8 g in a 2-ounce (oz) serving.

You can increase the protein content in trail mix by using almonds or pistachios, which are slightly higher in protein than some other types of nuts like cashews or walnuts.

Since dried fruit and nuts in trail mix are very high in calories, therefore it is important to not eat too much at a time. A handful is a quiet enough serving.

6- Tuna

Tuna is laden with protein that makes it as a healthy and high protein snacks. A 3-oz plateful of canned tuna contains notable 20 g of protein, that makes it extra filling.

Moreover, tuna is high in various other nutrients, like vitamins B, selenium, and contains a significant amount of omega -3 fatty acids.

7- Handful of almonds

If you eat almonds regularly then it is also a very good source of healthy protein snacks as well as a simple way to fill up on protein.

One ounce of almonds gives 6 g of protein as well as some other nutrients like vitamin E, trace minerals, riboflavin and healthy fats.

Taking almond on regular basis is associated with many other health related benefits. It may even help you manage your weight.

Since almonds are also high in calories, so it is important to take in recommended quantity. One handful of almonds nearly equals to 22 almonds.

8- Cottage cheese

Cottage cheese is known for filling and high protein snacks that can be eaten on the go.

Nearly a half-cup (113 g) of cottage cheese gives 14 g of protein. It is roughly equivalent to 69% of its total calorie content.

Other important nutrients like phosphorus, calcium, selenium, vitamin B12 and riboflavin are also found in good amount in cottage cheese.

If you want more delicious high protein snacks, then you can combine cottage cheese with fruits and nuts.

9- Canned salmon

Canned salmon is an excellent example of high protein snacks that you can take with you wherever you go.

1 oz (28 g) of canned salmon gives more than 6 g of protein along with other nutrients, including selenium, niacin and vitamin B12.

Salmon is a good source of omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory and may lower your risk of heart disease. I also helps in depression, and dementia.

You can enjoy canned salmon on its own or insert some extra flavor with a little bit of pepper and salt. When paired with crackers or chopped veggies it tastes immense.

Single-portion pouches of cooked salmon are available in the market to make it easier to bunch salmon with you on the go.

For more details about another 31 high protein snacks please visit at www.nirajhealth.com



Dr. Niraj Singh Yadav

I am a Neuro-Psychitrist and blogger used to write health and fitness related articles regularly.