A good snack will contain at least some protein to keep you full, staving off hunger until your next meal.
That’s according to Mary Wirtz, RDN, a Colorado-based nutritional consultant at Mom Loves Best, a parenting website. “Protein takes longer to digest than carbohydrates, so it therefore keeps us satisfied and satiated,” she says.
And the longer you keep hunger at bay, the less likely you’ll be to reach for another snack, so it’s a good way to keep calories in check, she adds.
Protein has quite a few other benefits besides keeping you full between meals. Research suggests that replacing half your fat calories with protein could be helpful for weight loss, as doing so helps you lose fat while preserving lean muscle.?High-protein, low-fat diets may also help prevent chronic conditions related to obesity, such as metabolic syndrome, type 2 diabetes, and heart disease.
The following 21 healthy snack options pack 6 grams (g) or more per serving.
1. Hard-Boiled Eggs
While eggs do have some cholesterol, if you’re avoiding certain preparation methods (like frying in oil or butter) and the high-saturated-fat foods often eaten with eggs (like bacon, sausage, and ham), they can help boost your protein intake as part of a healthy diet.
Some research suggests a maximum of one egg per day is best, particularly for people with high LDL cholesterol, for minimizing the increased risk of heart disease that may be associated with dietary cholesterol intake.
One large whole egg has 1.6 g of saturated fat, plus 6 g of protein, 207 milligrams (mg) of cholesterol, and only 72 calories, per the USDA.
One of the simplest ways to enjoy eggs as a snack is to eat them hard-boiled. Keep a bowl of them in your fridge for an instant healthy snack that’s easy to take with you. And if you need a little more energy, slice the egg atop a piece of whole-grain toast or a few crackers.
2. Greek Yogurt
Strained to remove the whey, Greek yogurt is thicker and creamier than regular yogurt.?And it’s higher in protein than regular yogurt: 8 ounces (oz) of plain low-fat yogurt offers 13 g of protein.?Meanwhile, an equal serving of plain low-fat Greek yogurt packs more than 20 g.
Stacy Woodson, RD, a Philadelphia-based dietitian and the author of Grow. Eat. Repeat. and several other food-themed children’s books, recommends Greek yogurt mix-ins like frozen or fresh berries, nuts, or a little bit of granola to make a fun snack. Enjoy plain Greek yogurt as a base for fresh fruit, cereal, or nuts. Combine 7 oz of Greek yogurt with ? cup frozen blueberries, and 1 tablespoon (tbsp) chopped pecans for a snack that packs 21 g of protein in just 190 calories with zero added sugar.
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3. Nuts
Whether you’re a fan of peanuts, almonds, cashews, walnuts, or pistachios, whole nuts are a healthy, high-protein snack choice. Plus, nuts are high in fiber, which also keeps you feeling full longer. High-fiber foods tend to take longer to eat and fill you up with fewer calories than low-fiber foods.
While nuts are chock-full of heart-healthy fats, it’s still important to measure out portions, as they’re a calorie-dense food.?Stick to 1 oz — about a handful. Peanuts have the highest protein count, at 7 g per oz and 161 calories, research shows, but most nuts have at least 6 g.?Eat them on their own, or pair them with some fresh or dried fruit, Woodson says.
4. Cottage Cheese
Low-fat cottage cheese has long been a staple on the grocery lists of health-conscious shoppers, and for good reason: It’s an excellent source of protein. A half cup serving contains 14 g of protein and has less than 100 calories.?Paired with diced fruit or veggies for dipping, or on its own, it makes a terrific snack to hold you over between meals.
5. Bean Dip
Between their fiber and protein content, beans are an easy go-to at mealtimes. Mashed or blended, they also make a snack-worthy dip. Black beans are a tasty option with almost 8 g of protein per ? cup and about 114 calories.?Or opt for cannellini beans with nearly 9 g per ? cup.
Woodson recommends turning beans into a dip for easy snacking. Simply combine a cup of drained and rinsed beans, chopped onion, minced garlic, chopped cilantro, lime juice, and your favorite seasonings in a blender or food processor. When the munchies hit, enjoy half the recipe with veggie stick dippers for a filling snack.
6. Celery and Nut Butter
This savory veggie-nut combo is also a fiber and protein win. While peanut butter is a tried-and-true favorite (add raisins for the classic ants-on-a-log), a slew of other nut and seed butters are available, including almond and sunflower butters.
Nut butters are high-protein foods, with 2 tbsp providing about 7 g of protein and 191 calories (for peanut butter).?And though nut butter does contain fat, it’s mostly the good-for-you unsaturated kind (like whole nuts), which may lower blood pressure and reduce your risk of heart disease.
Nut butters made with only nuts and salt are a great option because they don’t have added sugars or oils, but Woodson points out that not everyone can find or afford these and says that any nut butter works as part of a high-protein snack. Enjoy the spreads on celery (or carrots or other veggies).
7. Edamame
Half a cup of cooked edamame, or fresh soybeans, contains 9 g of protein (plus high-quality fiber), making for a satisfying 112 calorie snack.?Try them in the pod sprinkled with a touch of sea salt. Pinch the beans from the pods as you go.
8. Chia Seed Pudding
Like many seeds, chia seeds are nutritionally dense, with nearly 10 g of fiber per ounce and plenty of calcium.?What makes them unique is that they are also a rich source of omega-3 fatty acids, an important nutrient that reduces inflammation and also reduces the risk of cardiovascular diseases.
And they are super absorbent: When soaked in liquid, chia seeds produce a gel-like substance that has a consistency similar to pudding.
For a nutritious snack that’s fun to eat, try Wirtz’s recipe: Mix 2 tbsp (equal to 1 oz) of chia seeds with 4 oz of nonfat milk or a high-protein milk alternative. Stir in 1 teaspoon (tsp) of pure maple syrup or honey, and refrigerate for 1 to 2 hours. Between the milk and the chia seeds, you’ll get 9 g of protein in the 198 calorie snack. To serve, top with fresh or frozen berries or 1 teaspoon (tsp) of unsweetened cocoa powder for a little extra flavor and fiber.
9. Pumpkin Seeds and Fruit
Although nuts get most of the attention when it comes to snacking, seeds are a great option, too. Similar to nuts, seeds are high in healthy unsaturated fats and pack a decent protein punch, Woodson says.
An ounce of roasted pumpkin seeds is super easy to take and eat on the go, and will give you 8.5 g protein. “But, while pumpkin seeds are quite nutritious, they might not be enough for everyone to feel full and satisfied at snacktime.” says Caroline Thomason, RD, CDCES, a dietitian and certified diabetes care and education specialist based in Washington, DC. She recommends pairing them with a piece of fresh fruit, which won’t add any protein but will give you some additional fiber.
10. DIY Protein Balls
Making your own protein balls is an excellent way to include ingredients you want in your diet — and leave out those you don’t. When making the bite-size balls yourself, start with high-protein ingredient choices like rolled oats (nearly 11 g of protein per cup), peanut butter (4 g of protein per tbsp), and chia seeds (0.5 g of protein per ounce).
11. Turkey and Whole-Grain Tortilla Roll-Ups
Turkey is rich in protein.?Each ounce of roasted turkey (breast meat) packs more than 8 g protein.
Roll 2 to 3 oz of roast turkey into a small whole-wheat tortilla, then add some extra flavor with your favorite condiments or sliced veggies.
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“Cheese is a great way to get in lots of different nutrients, including calcium and protein,” Woodson says. “But it’s also high in fat and sodium, so it’s best not to go overboard.” There’s no need to nix cheese from your diet, but Woodson recommends sticking to an ounce (which packs 8 g of protein) or less.
Take a step in a high-protein direction by making a cheesy quesadilla for a snack: Sprinkle 1 oz of cheddar or other shredded cheese atop a small whole wheat tortilla, then fold the tortilla in half and zap in the microwave or cook on a griddle until the cheese has melted. Each one has 11 g of protein.
13. Roasted Chickpeas
Roasted chickpeas make a crunchy, tasty, high-protein snack. To make your own, on a baking sheet mix a drizzle of olive oil and pinch of salt with a drained can of cooked chickpeas. Roast in a 425-degree Fahrenheit oven 20 to 30 minutes or until crispy. The result is a crunchy snack with 14.5 g of protein per cup.?Pack individual servings in zip-top bags for grab-and-go snacking.
14. Trail Mix
Use your favorite nuts, seeds, and dried fruits to make a simple, DIY trail mix. Again, peanuts are the highest-protein nut, but nuts in general are a healthy addition to your diet for their beneficial effects on heart health.
Keep high-protein ingredients like peanuts, walnuts, pumpkin seeds, and sunflower seeds on hand, as well as dried fruits or mini chocolate chips for sweetness. Woodson recommends mixing an ounce of peanuts with a tablespoon of raisins for a quick sweet-salty snack that has 7 g of protein.
15. Protein Shake
Protein powder makes it easy to score a high-protein shake — some powders contain more than 20 g per scoop.?Pop a scoop of protein powder in the blender with your favorite additions, such as Greek yogurt, milk, frozen fruit, flaxseed meal, or nut butter, and then sip at your leisure.
When it comes to choosing a protein powder, Woodson says that there are all different types out there to meet different needs; some are plant-based while others use milk or egg proteins, and some use added sugar while others use zero-calorie sugar substitutes. Pick whichever one meets your needs, but make sure it has at least 15 g of protein per serving, she says.
16. Tuna on Toast
Canned tuna is a convenient, no-cook protein solution, with 20 g of protein per 3 oz serving.?For a satisfying snack, mix a 6 oz can with 1 tbsp of mayo and some chopped scallions, celery, or onions. Spread half the mixture atop a slice of whole wheat toast and save the rest for tomorrow. “I love this combo of satiating protein and high-fiber carbs for a snack,” Thomason says. You’ll get a whopping 24 g of protein from this one.
17. Bean Salad
A veggie-based salad is packed with nutrients, but it won’t net you much protein by itself. Instead, try a bean salad as a quick, protein- and fiber-packed snack.
Start with a 15 oz can of pinto beans and add about a cup of diced vegetables (like carrots, celery, onions, or anything else you like), then season with salt, spices, chopped herbs, and some olive oil. A third of the recipe packs 6.5 g of protein from the beans, plus lots of other nutrients from whichever veggies and herbs you choose. “This is a snack with some serious staying power,” Thomason says. “Plus, I love that the longer it marinates in the fridge, the better it tastes!”
18. Easy Smoothie
You don’t need any fancy powders to whip up a smoothie with enough protein for a snack, Woodson says. Simply blend a chopped frozen banana with ? cup of nonfat milk (plus more if you need extra liquid for your blender blades to whizz up the mixture) and a tablespoon of peanut butter, and you’ll have a milkshake-like snack that packs 8 g protein in addition to a serving of fruit.
If you want to up the protein factor even more, Thomason recommends adding ? cup of Greek yogurt, which adds an additional 11 g protein.
19. Froyo Bark
There are more ways to enjoy Greek yogurt than the usual parfait or fruit-bottomed cup. Making your own frozen yogurt “bark” is another novel, high-protein snack. Again, you’ll rack up 20 g of protein with each 7 oz container.
Woodson loves how versatile the bark can be, since you can mix up your toppings and add-ins every time. To make the bark: stir together a 7 oz container of plain, low-fat Greek yogurt, 1 tsp of honey, 1 tbsp raisins, and 2 tbsp of almonds (chopped). Spread the mixture in an even layer on a baking sheet covered with parchment paper and place in the freezer until firm. Then, use a sharp knife to cut it into pieces. Store in a sealed container in the freezer.
The bark makes two servings, and each packs 13 g protein, thanks to the yogurt and almonds.
20. Mini Frittatas
If the usual hard-boiled eggs are feeling a bit uninspired, jazz things up (but keep the protein) with mini frittatas. Made in a muffin tin, these egg bites can include additional sources of protein like shredded cheese or diced ham, says Woodson. Or add some veggies.
Here’s how to make them: Whisk together 10 eggs, a ? cup of milk, a sprinkle of salt and pepper, and any other seasonings or add-ins you’d like. Spoon the mixture into 10 greased muffin tin wells and bake at 375 degrees Fahrenheit for about 20 minutes or until set.
Each mini frittata has 6 g of protein.
21. ‘Nooch’ Popcorn
Though popcorn is technically a whole grain, it doesn’t contain as much protein as some other grain options at 1 g per cup.?Woodson recommends upgrading the protein in your popcorn while adding a cheesy (but totally plant-based) flavor with nutritional yeast (also known as “nooch”). Two tbsp packs 5 g of protein.?To make the nutritional yeast stick, cook popcorn in the microwave or on the stovetop as usual, then sprinkle on nutritional yeast and shake the bag or stir the pot to coat the kernels. For every eight cups of popped popcorn, you’ll need ? cup of nooch.
Four cups of popped popcorn with 2 tbsp nutritional yeast has 9 g of protein.
The Takeaway
Protein takes longer to digest than carbohydrates, so it helps keep us feeling full longer than lower-protein snacks (and can help reduce a tendency to overeat).
Aim for snacks with at least 6 g of protein per serving.
An easy way to choose a higher-protein snack is starting with a source of protein, such as eggs, dairy, nuts, beans, seafood, or meat.
Melissa Sleight, RDN, is a board-certified lifestyle medicine dietitian with over 15 years of experience. She has a passion for educating her clients about improving their health through nutrition and lifestyle changes, and seeing them motivated to improve their health each day.
Sleight earned her bachelor's in nutrition and food science from Utah State University. She is a member of the American College of Lifestyle Medicine and the Sports, Cardiovascular, and Wellness Nutrition group for the Academy of Nutrition and Dietetics. She is involved at the local level as the president-elect of Magic Valley Dietitians and is a liaison for her community as a board member of the Idaho Academy of Nutrition and Dietetics.
She likes to cook and try new recipes, and loves water activities of all kinds — from paddleboards to hot tubs. She enjoys exploring the outdoors through hiking, on all-terrain vehicles, and camping.
Charlotte Libov is an award-winning health book author and journalist whose work has appeared in many newspapers and magazines throughout the country. Her books include Cancer Survival Guide, The Liver Cure, Fight Back: How to Beat the Coronavirus, A Woman's Guide to Heart Attack Recovery, and Beat Your Risk Factors.
She was working as a freelance contributor to The New York Times when she was diagnosed with a hole in her heart in 1990. Following successful open-heart surgery, she co-authored The Woman’s Heart Book, which was one of the first to focus on heart disease in women. The book became the basis for the award-winning PBS documentary Women’s Hearts at Risk, which Libov helped produced.
Libov became a popular speaker on women’s health issues and traveled across the country to deliver keynote talks on women’s health for hospitals, schools, and businesses, including the American Heart Association, Duke University Medical School, Bio International, Toyota, and the U.S. Army. Libov has a bachelor’s degree with honors from the University of Connecticut and a master’s degree in mental health counseling from the University of Oregon. She is passionate about photography and recently debuted in her own cabaret show.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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