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  • Writer's pictureCheyanne Mallas

Cheyanne Mallas PA Health Tips -

Protein is an essential macronutrient that plays a vital role in various bodily functions, including muscle repair, immune system function, and hormone production. Incorporating high-protein snacks into your diet can help promote satiety, support muscle growth, and aid in weight management. In this article, we will present 20 healthy high-protein snacks that can be easily added to your daily diet.

1. Greek Yogurt:

Greek yogurt is a fantastic source of protein, with approximately 15-20 grams per serving. It is also rich in calcium and probiotics, promoting bone health and gut health.

2. Cottage Cheese:

Cottage cheese is another excellent option, providing around 14 grams of protein per half-cup serving. It is low in fat and can be paired with fruits or vegetables for added flavor and nutrients.

3. Hard-Boiled Eggs:

Hard-boiled eggs are a convenient and nutritious snack, delivering about 6 grams of protein per egg. They are also rich in vitamins and minerals, such as vitamin D, vitamin B12, and selenium.

4. Edamame:

Edamame, or young soybeans, are a plant-based protein source, containing approximately 17 grams of protein per cup. They are also packed with fiber, iron, and antioxidants.

5. Almonds:

Almonds are a portable and nutritious snack, providing around 6 grams of protein per ounce. They are also rich in healthy fats, fiber, vitamin E, and magnesium.

6. Pumpkin Seeds:

Pumpkin seeds are a great plant-based protein source, offering about 8 grams of protein per ounce. They are also high in iron, magnesium, zinc, and omega-3 fatty acids.

7. Turkey Jerky:

Turkey jerky is a lean and protein-rich snack, providing around 9 grams of protein per ounce. It is a convenient option for on-the-go snacking.

8. Tuna:

Canned tuna is an easily accessible and protein-packed snack, delivering approximately 20 grams of protein per 3-ounce serving. It is also a good source of omega-3 fatty acids.

9. Chickpeas:

Chickpeas, or garbanzo beans, are versatile legumes rich in protein, offering around 15 grams of protein per cup. They can be roasted for a crunchy snack or used in salads and hummus.

10. Greek Yogurt Parfait:

Create a high-protein parfait by layering Greek yogurt, fruits, and nuts. This snack provides a combination of protein, fiber, and healthy fats for a satisfying and nutritious option.

11. Protein Bars:

Choose protein bars made from natural, whole food ingredients, with at least 15 grams of protein per serving. Look for options without added sugars or artificial additives.

12. Peanut Butter:

Peanut butter is not only a delicious spread but also a good source of protein, containing around 8 grams per 2 tablespoons. Opt for natural varieties without added sugars or hydrogenated oils.

13. Quinoa:

Quinoa is a complete protein source, offering approximately 8 grams of protein per cooked cup. It is also high in fiber and various vitamins and minerals.

14. Low-Fat Cheese:

Low-fat cheese options, such as mozzarella or cheddar, provide about 6-8 grams of protein per ounce. Pair them with whole-grain crackers or vegetables for a satisfying snack.

15. Protein Smoothies:

Blend a scoop of protein powder with fruits, vegetables, and your choice of liquid for a quick and nutritious high-protein snack. Aim for at least 20 grams of protein per serving.

16. Hummus:

Hummus, made from chickpeas and tahini, is not only a tasty dip but also a good source of protein, offering around 4 grams per 2 tablespoons. Enjoy it with carrot sticks or whole-grain pita bread.

17. Beef Jerky:

Beef jerky is a high-protein snack, delivering about 7 grams of protein per ounce. Opt for varieties that are low in sodium and free from added sugars or artificial preservatives.

18. Lentils:

Lentils are a legume rich in protein, providing approximately 18 grams per cooked cup. They are also high in fiber, iron, and folate, making them a nutritious addition to soups or salads.

19. Smoked Salmon:

Smoked salmon is a lean and protein-packed snack, offering about 20 grams of protein per 3-ounce serving. It is also an excellent source of omega-3 fatty acids.

20. Greek Yogurt Bark:

Make a high-protein and low-sugar treat by spreading Greek yogurt onto a baking sheet, topping it with fruits, nuts, and a drizzle of honey, then freezing until solid. Cut into bark-like pieces for a delicious snack.


Incorporating high-protein snacks into your diet is an excellent way to support your overall health and wellness. The 20 options mentioned above provide a variety of choices for individuals seeking to boost their protein intake. Remember to select snacks that align with your personal preferences and dietary requirements. By making these healthy choices, you can enjoy the benefits of increased protein consumption while maintaining a balanced and nutritious diet.


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