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40 High-Protein Snacks to Power Your Busy Day

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By April Dupee

We all love a good snack, but the wrong ones (hi, cookies) can leave you feeling like Sleepy from the seven dwarfs, far from the Happy you were striving for.

But not all snack foods leave you feeling sluggish. In fact, here at Nutritious Life, we’re big fans of having two (healthy!) snacks a day. 

The secret snack sauce? Aim for some combo of healthy fat, protein, and fiber. It’s okay to hit two out of three here, but if you’re going for a high-protein snack, you’ll want to look for something with 5 to 15 grams of protein. Also key: Make sure your snacks are actually, well, snacks, so aim for about 100 to 200 calories.

RELATED: 20 High-Protein Lunch Ideas to Avoid the Afternoon Slump

If you need some inspo, check out the delicious high-protein snack recipes, products, and ideas below. There’s something here for everyone—promise.

(Featured photo: Shutterstock)

  • Biena Chickpeas

    Made with only chickpeas, sunflower oil, and salt, this baked chickpea snack offers 6 grams of protein and 6 grams of fiber in just one serving.

    $13 for 4, amazon.com

  • RXBar

    Many protein bars contain excessive amounts of sugar and unwanted additives, but RX Bars are simply made with dates, nuts, and egg whites. These naturally sweetened and protein-rich bars are perfect when you need a quick satisfying snack.

    $38 for a pack of 24, amazon.com

  • Steve’s Paleogoods Original Paleokrunch

    Don’t feel like making your own granola? No problem. This Original Paleokrunch granola is loaded with nuts and seeds, providing 7 grams of protein per serving.

    $23, amazon.com

  • Pillars Drinkable Greek Yogurt

    Take your Greek yogurt on-the-go with Pillars Drinkable Greek Yogurt that comes in a variety of delicious flavors. With just 100 calories per bottle, you’ll get an impressive 18 grams of protein.

    Buy at your local grocery store

  • 88 Acres Roasted Pumpkin Seed Butter Pouches

    This allergy-friendly pumpkin seed butter provides 8 grams of protein in a convenient packable pouch. Spread some onto whole grain toast, crackers, or veggies for an easy protein-rich snack.

    $39 for 20, amazon.com

  • Purely Elizabeth Oat Cups

    Oats on the go! Try their fun flavors like raspberry pitaya and blueberry lemon.

    $40 for 12, amazon.com

  • Good Culture Cottage Cheese

    Cottage cheese is making a comeback, thanks to brands like Good Culture that now offer this nutritious high-protein snack in single-serving cups and delicious flavors. One container provides 17 grams of protein at only 150 calories. Win-win.

    $34 for 8, amazon.com

  • Harvest Snaps Green Pea Snack Crisps

    Ditch the chips and satisfy your crunch cravings with Green Pea Snack Crisps. Green peas, a little oil, and salt make for a simple yet protein-packed snack.

    $12, amazon.com

  • Epic Meat Bar

    Traditional beef jerky often has sugar and nitrates, but Epic’s meat bars are made with simple ingredients, including HQ meat. Try their Chicken Sriracha bar for 13 grams of protein and just 130 calories.

    $26, amazon.com

  • Pumpkin Spice Latte Protein Balls

    Enjoy all the flavors of a pumpkin spice latte in a convenient on-the-go bite. Oats, vanilla protein powder, and pecans bring the protein while cozy spices and coffee add that signature flavor that made fall famous.

    Get the recipe

  • Rosemary Maple Tempeh

    Tempeh (aka fermented soybeans) packs in serious plant-based protein: a ½ cup serving provides a whopping 15 grams. Rosemary, garlic, cayenne pepper, and apple cider vinegar create a savory crave-worthy marinade.

    Get the recipe

  • Strawberry Veggie Smoothie

    Sneak more veggies and protein into your snacks with this oh-so-refreshing smoothie. Just blend cauliflower, zucchini, strawberries, nut butter, and vanilla protein powder together for a quick high-protein snack.

    Get the recipe

  • Cinnamon Spice Roasted Pepitas

    Don’t overlook pepitas, an unsung hero in the seed family. In addition to providing important and hard-to-find minerals like magnesium and zinc, they also deliver 6 grams of protein per ½-cup serving. Make them snack-worthy by tossing in coconut oil, honey, and cinnamon.

    Get the recipe

  • Protein Cookie Dough

    Cookie dough that’s healthy enough for post-workout fuel? This raw cookie dough recipe made from vanilla protein powder, almond flour, and almond butter is just as delicious as the real deal.

    Get the recipe

  • Vegan Chocolate Gingerbread Protein Muffins

    Cozy gingerbread gets a protein-boost in this recipe thanks to almond flour and chocolate protein powder. Try this one the next time you need a midday pick-me-up.

    Get the recipe

  • Peanut Butter Berry Yogurt

    Take your Greek yogurt up a notch by mixing in peanut butter for a boost of flavor, satiating healthy fats, and protein. Top with fresh antioxidant-rich raspberries for an elevated PB&J combo. Mmm.

    Get the recipe

  • Avocado Boat Egg Bake

    Avocados + eggs = the ultimate satisfying and easy snack. Top with herbs for an extra hit of flavor and antioxidants.

    Get the recipe

  • Grain-Free Lavender Honey Granola

    Pepitas, almonds, cashews, and walnuts provide heart-healthy fats and tons of protein, while honey, lavender, and coconut add unbeatable flavor. You def want this one in your high-protein snack stable.

    Get the recipe

  • Pesto Salmon Tartine

    The traditional bagel and lox combo is given a nutritious makeover with this pesto salmon tartine recipe. Protein-rich sprouted grain bread and smoked salmon are layered along with pesto and cucumber for a light, savory snack you’ll <3.

    Get the recipe

  • Nut and Seed Bread

    Bread is kind of a misnomer here, but you won’t be disappointed. For this recipe, you’ll mix nuts and seeds—almonds, walnuts, pecans, chia seeds, and pumpkin seeds—with eggs, then simply, bake. You’ll crave this crunch

    Get the recipe

  • Chocolate Protein Balls

    Whip up these easy protein balls in seconds for a convenient snack made with everyone’s favorite combo: chocolate and peanut butter.

    Get the recipe

  • Tuna Chickpea Salad

    Don’t just reserve salads for lunch and dinner. Grab a small bowl and try this flavorful recipe made with protein-rich chickpeas, tuna, and veggies.

    Get the recipe

  • Cilantro Lime Avocado Yogurt Dip

    Mix Greek yogurt with avocado (helloooo, healthy fats) and flavor-boosting ingredients like garlic, chili powder, lime and cilantro to create a refreshing versatile dip. Pair with veggies or chips for a simple high-protein snack.

    Get the recipe

  • Sandwich Pinwheels

    This recipe layers protein-rich wheat tortilla, turkey, and ham with hummus and veggies. Pack extra and now you’ve got some lunch!

    Get the recipe

  • Chocolate Post-Workout Smoothie

    This protein-packed smoothie will satisfy your chocolate cravings while providing healthy fats from peanut butter and powerful antioxidants from blueberries. Cheers.

    Get the recipe

  • Veggie and Parmesan Mini Egg Muffins

    Sneak in more veggies with these mini egg muffins loaded with protein thanks to ingredients like eggs, egg whites, wheat germ, and cottage cheese.

    Get the recipe

  • Creamy Berry Parfait with Quinoa

    This isn’t your typical parfait. Here, you’ll find protein-rich quinoa instead of traditional granola, plus Greek yogurt, walnuts, honey, vanilla, and cinnamon for a seriously delicious snack.

    Get the recipe

  • Spiced Nuts

    Nuts are nutrient powerhouses. In addition to providing a healthy dose of protein, they also provide an ideal balance of healthy fats and fiber. Plus, they’re loaded with antioxidants and minerals.

    Get the recipe

  • Nutty Yogurt

    Wanna give your Greek yogurt even more of a boost? Swirl in walnuts (omega-3s, anyone?) and wheat germ, which is loaded with nutrients including folate, B vitamins, and of course, protein. Score.

    Get the recipe

  • White Bean Soup with Spicy Chorizo

    Warm up a small bowl of this soup for a nourishing protein-rich snack. Spicy chicken sausage and cannellini beans are a protein dream team. Plus, butternut squash and kale add flavor and immune-boosting antioxidants.

    Get the recipe

  • Protein-Packed Corn Muffin

    Say hello to the healthiest corn muffins you’ll ever bite into. Garbanzo flour and cornmeal create a delicious high-protein, gluten-free muffin you can enjoy on its own or with your fave hearty warm dish. (May we suggest this mac and cheese?)

    Get the recipe

  • A Glass of Milk

    Your mom was right: Milk is one of the most nutrient-dense foods on the block, and one glass provides 8 grams of complete protein. Just remember to check your mustache. 

    RELATED: 3 Surprising Things You Never Knew About Dairy

  • Hard-Boiled Eggs

    Eggs contain all nine essential amino acids, which makes them an ideal protein source for those who want a meatless option. They also provide hard-to-find nutrients like vitamin D and choline, an essential nutrient for DNA synthesis, nervous system maintenance, and a humming metabolism.

  • String Cheese

    Get 6 grams of protein and a healthy dose of bone-building calcium with just one stick of string cheese.

  • Almonds

    Almonds are one of the highest protein nuts. They also provide an impressive amount of nutrients like fiber, unsaturated fats, and antioxidants like vitamin E.

  • Tuna

    This cheap and filling classic provides 20 grams of protein in just one 3 oz serving. Add some flavor to the humble tuna by mixing in antioxidant-rich herbs, spices, or fresh lemon juice.

  • Edamame

    One cup of edamame provides a whopping 18 grams of protein, making soy one of the best plant-based sources around. Bonus: Edamame also contains high amounts of several key vitamins and minerals such as folate, vitamin K, and iron. Buy frozen and microwave when you’re in rush.

  • Greek Yogurt

    Greek yogurt is popular for a reason: One single-serving container has around 14 grams of protein and tons of gut-friendly bacteria at about 110 calories.

  • Turkey Roll-Ups

    Pair this lean protein with veggies and cheese for a well-balanced snack. Just be sure to look for quality low-sodium and nitrate-free options like Applegate Oven Roasted Turkey Breast.

  • Peanut Butter

    If you want an excuse to eat more peanut butter, then here it is: Two tablespoons of this popular nut butter provide 8 grams of filling protein. Make it even nuttier by spreading on nut and seed bread or simply on whole grain crackers. Either way, you can’t go wrong!

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