A high protein snack can make all the difference when trying to consume a higher protein diet. I’ve compiled over 20 quick and easy snacks with 10+ grams of protein to help you reach an overall higher protein intake, increase satiety, and assist with weight loss and maintenance.
Out of all the macronutrients, protein takes the longest to digest. If you have awhile until your next meal, a snack high in protein is your best bet to ward off any hunger pangs. Not only this, but a higher protein diet (say, 1.3-1.5 g/kg) has been shown to improve body composition and assist with weight loss and maintenance. To reach that goal, though, it’s best to distribute protein throughout the day. That’s where snacks play an important role.
I broke these snack ideas into two categories: with or without protein powder. Easily sub the recipes using dairy with a dairy-free, higher protein plant-based yogurt like Kite Hill. Nutritional information is just an estimation, and individual ingredients and preparation may cause variations.
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made.
High Protein Snacks with Protein Powder
Of course, there are going to be some protein powder options as it is a convenient and easy way to get more protein. Honestly, I am not always the biggest fan of protein powder – but if you find one that actually tastes good (or you can barely taste it) it can make all the difference.
Always make sure your protein powder is third-party tested (there is usually something on the label, or in the product description). Whey protein isolate contains less lactose for those who are sensitive.
Lemon Berry Protein Popsicles
These lemon berry protein popsicles are the most delicious, refreshing frozen treat. Each popsicle is just 154 calories, with 11g of protein and 3.5 grams of fiber! Say you’re tired of drinking smoothies – just make a batch of these popsicles! Store them in the freezer for up to 3 months.
Mini Strawberry Cheesecake Cups
These tiny little cheesecake cups boast 15 grams of protein and only 88 calories! This recipe uses a combination of Greek yogurt and protein powder, then they are topped with crushed graham crackers, fresh strawberries and whipped cream! I always say a little whipped cream goes a long way when dealing with that gritty aftertaste of protein powder.
Dark Chocolate Cheesecake Protein Pudding
This protein pudding is very similar to the strawberry cheesecake cups, but with a dark chocolate flavor from the cocoa powder. Easy to meal prep multiple servings in advance. Add in some healthy fats from chopped walnuts to make it even more satiating.
Banana Pudding with Chessmen Cookies
Decadent, delicious banana pudding but healthier! This recipe make two very LARGE servings with 22.5g protein, designed specifically to mask the taste of protein powder. However, the pudding can be easily customized with more protein powder and divide into smaller, lower calorie servings.
Oreo Protein Shake
The BEST milkshake dupe with 28 grams of protein and 334 calories. This is the easiest protein shake with just 4 ingredients. It’s thick, rich, and much healthier than your average Oreo milkshake.
No Bake Peanut Butter Oatmeal Protein Bars (Haute & Healthy Living)
Just 5 simple ingredients, 14g of protein and 208 calories! The bars can be stored in the fridge for up to a week or in the freezer for up to 3 months!
Ninja Creami Ice Cream
I have yet to a get a Ninja Creami, but I see so many TikToks with creative ice cream flavors. So many people swear by it for a healthy yet decadent dessert or snack!
Here are some recipes to try, if you have one:
— The Best Ninja Creami Protein Ice Cream (The Balanced Nutritionist)
— Chocolate Peanut Butter Protein Ice Cream (Eating Bird Food)
— Ninja Creami Key Lime Pie Protein Ice Cream (Life After Wheat)
High Protein Snacks without Protein Powder
Greek Yogurt Parfait
One of the easiest high protein snacks is just eating a container of Greek yogurt! Plus, Greek yogurt is so versatile – you can mix it with avocado or sprinkle some Everything But the Bagel Seasoning in it for a tasty high protein dip. Make a tuna salad or chicken salad with chopped veggies. The sky is the limit.
Crispy Roasted Lentils (The Pesky Vegan)
Not JUST for vegans, these crispy roasted lentils make for a nutritious snack high in both protein and fiber! 10 grams of protein, 10 grams of fiber, and 200 calories.
Cottage Cheese Taco Dip
This is a spicy, creamy and delicious high protein taco dip with cottage cheese as the base. If you’re not a fan of cottage cheese, don’t worry because it’s going to be whipped and you won’t even be able to taste it! 14g of protein and 5.5g fiber per serving!
Also try:
— Just making a sweet or savory cottage cheese bowl. A 1/2 cup serving is about 14 grams of protein in itself.
— Making a cottage cheese smoothie, like this Dark Cherry Cottage Cheese Smoothie (15g protein).
— Easy High Protein Queso Dip from The Balanced Nutritionist.
— Cottage Cheese Protein Bagels from Haute & Healthy Living (11g protein).
Cottage Cheese Flatbread
The flatbread or pita that is made out of cottage cheese is going viral on TikTok. Just combine 1 cup of cottage cheese and 2 eggs, blend, and pour onto parchment paper. Bake in the oven at 375 degrees F for about 30-40 minutes and you have yourself a high protein pita with over 20 grams of protein!
I have tried this and I really enjoyed it. Fill it with veggies, dip it into tuna or chicken salad, cut it in half and make two turkey roll-ups – there are a lot of possibilities here.
Protein Bars
If you don’t feel like making homemade protein bars, there are quite a few healthy options available with minimal ingredients. Here’s a list of my favorites:
— RXBars; 200 calories, 12g protein.
— Aloha Protein Bars, 240 calories, 14g protein.
— G2G Protein Bars; 300 calories, 18g protein.
— Go Macro; 280 calories, 11g protein.
Easy No Bake Protein Balls (Eating Bird Food)
These no bake protein balls are easy to make in bulk for an on-the-go snack. This specific recipe has 4 different flavor variations. One ball contains 5g protein, so you could eat two for a high protein snack. Protein balls are best if you make a huge batch and freeze them! I actually prefer them frozen!
Pasta Salad
Did you know that 2 ounces of Barilla Protein Plus pasta has 10 grams of protein? There are so many pasta alternatives available – it would be simple to whip up a quick and healthy pasta salad with veggies. Edamame pasta has even more protein per serving!
Hard-Boiled Eggs
Two hard-boiled eggs have about 12 grams of protein and make for an easy, portable snack.
Another idea is to make egg muffin cups (Chef Savvy) – another easy to make and store in the freezer recipe. Two muffin cups would be very filling and they’re packed with veggies, too!
Beef Jerky
Jack Link’s Original Beef Jerky has 10 grams of protein per serving. However, it’s very high in sodium and probably not the best choice to consume frequently!
Tuna Salad + Whole Wheat Crackers
You can buy small packets of wild caught tuna, with just 80 calories and 11g protein. Plus, tuna is a good source of DHA, EPA and vitamin D! Make it even higher in protein by using Greek yogurt instead of mayo.
Edamame Beans
1 cup of edamame beans = 17g of protein! You can even buy small packs of The Only Bean Dry Roasted Edamame Beans with 11g protein per pack. Plus, they’re high in fiber, potassium, and magnesium! Essential amino acid content is a bit lower in plant-based protein, but will still help you reach a higher overall protein intake and there are so many other health benefits that come along with it.
Follow For More High Protein Tips & Recipes
If you’re trying to follow a higher protein diet, I have a lot of resources to help you do it! Read How to Reach 120 Grams of Protein with Meal Plans for more tips! I also have a high protein vegetarian sample meal plan, which combines all the benefits of a plant-based diet AND a high protein diet.
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