9 Real-Food High-Protein Snacks

Protein is one of those “magic” nutrients—the kind that can help you stay full and satisfied, even when you’re watching calories and portion sizes. If you’re struggling to meet your daily protein goals, adding real-food, protein-packed snacks is a great way to boost your intake without the artificial ingredients often found in some protein supplements. When you’re ready to boost your protein intake the natural way, we’ve got 9 snack-worthy ideas to get you started.

Peanut butter. Eight grams of protein in two tablespoons of peanut butter make this food a snack to consider. Go for one of the natural options smeared on a stalk of celery, with an apple or in your favorite smoothie. Check the label to make sure the only ingredients are peanuts and salt.

Cottage cheese. Talk to any bodybuilder or health-conscious eater and they’ll praise cottage cheese for its protein power. With a whopping 13 grams of protein and just 90 calories in a half-cup serving of the low-fat variety, adding cottage cheese to your snack rotation should be a no-brainer. If the taste doesn’t do it for you, try adding pineapple, strawberries or even a slice of tomato.

Tuna. Tuna doesn’t have to be reserved for lunch—it makes a great snack, too! Just three ounces of tuna contains a surprising 20 grams of protein. Mix the fish with a little light mayo or plain yogurt, then add to a whole-wheat pita or crackers.

Part Mozzarella Cheese. For a mere 72 calories, you can get seven grams of protein in one ounce and still have room for an ounce of deli turkey (30 calories, four grams of protein) or a serving of whole-grain crackers (120 calories, four grams of protein).

Hard-boiled egg. One egg—which contains six grams of protein and less than 80 calories—paired with some fruit, vegetables or whole-grain crackers is a snack that is sure to keep you feeling satisfied for hours.

Trail mix. Although the calories can add up quickly, many trail mix varieties have six grams of protein per serving. To get a solid protein benefit, opt for a mix that includes mostly unsalted nuts, and avoid the dried fruits and chocolate to keep the sugar low and satisfaction high. Additionally, check your labels to make sure there are no sneaky added sugars or oils.

Greek yogurt. Depending on the brand, one 5.3 ounce single-serving container can have anywhere between 11 and 15 grams of protein. When buying Greek yogurt, be aware of the calories and sugar in the flavor you choose in order to keep the snack healthy. Going with plain flavor and adding your own fruit offers the same protein boost for fewer calories (90 vs. 160 or more) and less sugar (4 grams vs. 18 grams).

Milk. Drink one cup of milk for a boost of eight grams of protein. If you’re not a fan of the taste, try adding a small amount of chocolate syrup for a sweet treat with a nutritional benefit.

Edamame with hummus. Combine these two foods for a delicious snack with an added protein boost.  Enjoying a half-cup serving of edamame and two tablespoons of hummus provides 10 tasty grams of protein to get you through to your next meal.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

thanks Report
Thank you for a good article on protein sources. Report
Great article, thanks. Report
Helpful article Report
Protein is great, don't forget healthy fats too. Report
These are great snack ideas. Definitely worth trying. This is a great article. Report
Love that milk and peanut butter and eggs are on the list - cottage cheese also. Report
thanks Report
Great ideas and some reminders too! Report
Lots of easy, grab and go choices on the list. Report
great tips Report
Great info Report
These are great! Report
I need to make my snacks higher in protein. Report


About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist, behavior change specialist and functional training specialist. She is also a RRCA-certified running coach. See all of Jen's articles.
Close email sign up
Our best articles, delivered Join the millions of people already subscribed Get a weekly summary of our diet and fitness advice We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.