20 Easy High-Protein Snacks

Medically reviewed by Barbie Cervoni, RD

It can be easy to get protein, a dietary nutrient, from sit-down meals with plant sources like beans and lentils and animal sources like beef or pork. You may be wondering, however, how to get protein from snacks while on the go.

High-protein snacks—such as kefir, hummus, edamame, turkey roll-ups, and cottage cheese—can help increase your protein intake. Here are 20 portable, healthy snacks with plenty of protein.

1. Cottage Cheese

Protein: 11.6 grams (g) per 1/2 cup serving

A 4-oz serving of nonfat cottage cheese provides a little over 11g of protein and has only 81.4 calories. It also gives you 97.2 milligrams (mg) of bone-building calcium.

Cottage cheese is a versatile snack. You can pair it with fruit, vegetables, jam, salsa, and more. Buy it in single-serve cups or pack it in a thermos to go. Keep in mind that cottage cheese is high in sodium: It contains 420mg per half cup.

2. Hard-Boiled Egg

Protein: 6.3g per egg

In addition to protein, eggs give you vitamin D (specifically the yolk) and vitamin B-12 for just 77 calories per egg.

Hard-boiled eggs are easy to take on the run, especially if you peel them ahead of time. Some convenience and grocery stores sell hardboiled eggs in packs of two to pick up when traveling.

3. Peanut Butter To-Go Cups

Protein: About 9g per 43g-serving

Individual cups of peanut butter are a good portion-controlled snack to eat on the go. You can still get 3g of fiber and 25% of the daily value (DV) for niacin in a 250-calorie cup.

Pair peanut butter with wheat crackers, apples, or celery for a filling snack.

4. Mini Cheeses or String Cheese

Protein: 7g per serving

Mini cheese wheels or string cheese sticks are great protein snack options. Both contain around 7g of protein per serving. They are also good sources of calcium and are low in carbs. Mini cheese wheels can also contain vitamin A.

Both options are individually wrapped for portability, so you can grab one or two if you're going out or taking a break at work. Just be sure to eat them right away or keep them cool until you're ready for a snack. Try pairing cheese with grapes, apples, or veggies.

5. Single-Serve Oatmeal Packets or Cups

Protein: 6.5g per packet

Packs of instant oatmeal are 150 to 200 calories per serving. They also contain 4g of fiber and traces of other nutrients such as magnesium, phosphorus, potassium, and calcium.

Many companies sell single-serving cups of oatmeal, too. You can carry a packet or cup with you and ask for hot water at a fast-food restaurant or coffee shop. Choose unflavored oatmeal, and sweeten with sliced banana and a few unsalted nuts for a filling and nutrient-dense snack.

6. Edamame

Protein: 9g per half cup

The combo of protein and fiber is potent against hunger, and edamame has both. Cooked edamame—soybeans in their pods—supplies 4g of fiber as well as 337.5g of potassium.

Edamame is available in microwavable packs, but you can also enjoy them dry-roasted. Dry roasted edamame has even more protein, containing 20g per pack.

7. Roasted Chickpeas

Protein: 5g per 28g serving

For only 110 calories per serving, these beans offer 5g of protein and fiber each. Those aren't the only benefits. A daily serving of dietary pulses like chickpeas can help lower your level of LDL cholesterol—the type that can increase your risk of stroke or heart disease.

Make your own by mixing rinsed and drained chickpeas in a bowl with olive oil and your choice of spices—like chili powder, cumin, salt, and pepper. Bake them in an oven preheated to 425 degrees for about 45 minutes.

8. Yogurt

Protein: 12 to 20g per serving

Yogurt can be a great option for an easy protein snack. For example, low-fat dahi is a yogurt option with around 12g of protein per cup.

If you're aiming to get even more protein in your diet, try Greek yogurt. Depending on the brand, you'll also get 12 to 20g of protein per container, not to mention calcium and probiotics.

9. Whole-Grain Protein Bars

Protein: 10 to 15g per bar

Some whole-grain bars may contain around 10g of protein per serving, but read the label carefully. Some are loaded with sugar and fat depending on their ingredients.

A good measure is to aim for a bar with about 10 to 15g of protein, 3 to 5g of fiber, and no more than 5g of added sugar.

10. Tofu

Protein: 21g per half-cup

Another soy-based food, tofu, contains plenty of protein in just a half cup. It's also low in carbs, high in potassium, and high in calcium.

Tofu is versatile, as it can be served cooked or raw. Use marinades, herbs, and spices to add flavor to tofu.

11. Turkey Roll Ups

Protein: 11g per serving

Turkey roll-ups can be a tasty protein-packed option. Some pre-made roll-ups can contain 11g of protein per serving of three.

You can also make your own turkey roll-ups with ingredients like avocado or mustard, veggies, and cheese—pairing them with other healthy snacks. For ones you want to save for later, roll and stash in a plastic container or wrap in foil.

12. Box of Low-Fat Chocolate Milk

Protein: 8g per box

Chocolate milk is a good, high-protein snack. It also has other nutrients including calcium and potassium.

You can buy single-serve boxes of low-fat chocolate milk from brands like Organic Valley that don't need to be refrigerated. Throw one in your bag and sip it on your way home from a workout or when you need a quick boost.

13. Hummus Cup

Protein: 4g per 1 container (213 grams)

Hummus can be a good source of protein. Made from pureed chickpeas, tahini, and olive oil, hummus has 4g of fiber in one serving combined with veggies on the side.

Create your own snack pack with baby carrots, red bell pepper slices, grape tomatoes, or cucumber slices.

14. 100-Calorie Almond Packs

Protein: 4g per pack

Almonds are low in carbs and provide 2g of fiber. They also contain unsaturated fats, magnesium, iron, vitamin E, and other nutrients.

Try portioned packs of almonds if you don't have time to count them out into travel-friendly baggies.

15. Labneh

Protein: 5g per ounce

You may enjoy a type of cheese called labneh, made with goat's milk. Labneh contains 140mg of calcium and trace amounts of vitamin A.

Try eating labneh with bread, nuts, seeds, fruits, or vegetables.

16. Packaged Tuna

Protein: 46g per 6.5 oz can

Packaged tuna contains protein and 100% of your daily need for selenium, an antioxidant. You might consider buying it in a pouch, which makes it easier to eat.

There's no draining required and you can dig in with a fork. If you're not into plain tuna, try marinated flavors like lemon pepper.

17. Rice Cup

Protein: About 8g per 1-cup serving

Whole grains are a good source of protein. They can also contain fiber, potassium, and zinc.

Some rice cups require just one-minute in the microwave. Try rice cups that have a mix of power grains like brown rice and quinoa.

18. Jerky

Protein: 7 to 11g per 1-oz serving

Made with pork, beef, and turkey, jerky comes in inventive flavors like teriyaki or honey barbeque. One ounce of jerky has 7 to 11g of protein with few carbs.

Buy nitrate-free brands and watch out for sodium, since jerky is typically high in salt.

19. Kefir

Protein: 9g per 1-cup serving

Kefir is a low-fat, creamy, drinkable "yogurt." A cup contains protein, vitamin A, and vitamin D.

Kefir comes in lactose-free varieties, so it can be an option even if you have trouble digesting traditional dairy products.

20. Deli Chicken

Protein: 24g per 1-cup serving

Chicken has a lot of protein, as well as potassium. Add chicken to sandwiches or salads as a snack. Choose chicken options that are low in sodium—some chicken can have over 1,000mg of sodium per serving.

A Quick Review

You could increase your protein intake with protein-rich snacks like deli chicken, Greek yogurt, almonds, rice cups, and tofu. Consulting a registered dietitian can help you determine your protein needs. They can also give you information about which protein snacks will work best for your overall diet needs.

Frequently Asked Questions

How can I get 20g of protein in a snack?

A few protein options can help you consume 20g of protein within a snack. For example, Greek yogurt and tofu can have that amount in one serving.

What snacks have 30g of protein?

Snacks that incorporate at least one animal-based protein or a dairy product—like yogurt or cottage cheese—can get you to 30g of protein in a snack.

What is a cheap protein snack?

Some cheap protein snacks include tofu, canned tuna, and brown rice.

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