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Protein is an essential component of a healthy diet, contributing to various functions in the body such as tissue building, hormone regulation, and oxygen transport. In addition to its physiological roles, protein also influences our eating habits. Consuming protein-rich foods can promote a feeling of fullness, reducing the likelihood of overeating and curbing unhealthy cravings.
The recommended daily protein intake can vary depending on individual needs. Generally, it is advised by the Cleveland Clinic to aim for 0.8 to 1 gram of protein per kilogram of body weight to support overall health.
-Divide your weight by 2.205 to get your weight in kilograms.
-Then you multiply that number by 0.8.
-That should tell you how many grams of protein is recommended
To increase your protein consumption, especially when on the go, there are numerous convenient snack options available. Eat This, Not That! consulted with various nutrition experts to compile a list of 20 high-protein snacks that are effective in satisfying hunger and combating cravings. The snacks are ranked based on their protein content, starting from the lowest amount to the highest.
Ezekiel Bread
Per serving: 1 slice
Protein: 5g protein
While you’re probably not eating a piece of bread on its own, you can pair a slice of Ezekiel bread with eggs or healthy spread for a fulfilling snack. Eggs and Ezekiel bread “provides a nice mix of texture, chock full of whole grain fiber and protein,” says Linda S. Nikolakopoulos MS,RD,LDN,CDCES, Registered Dietitian/Licensed Nutritionist. “Spread a little avocado onto the toast and slice up one hard boiled egg or 3 egg whites for a filling snack which adds up to anywhere from 11 to 15g protein.
Trail Mix
Per serving: ½ c chickpeas
Per serving: ½ oz almonds
Per serving: ½ oz peanuts
Protein: 5g
Protein: 3g
Protein: 3g
We all love the trail mix with the chocolate chips and sugar-coated raisins, but that’s not healthy. But you can make your own trail mix and boost your protein. Nikolakopoulos says, “This is a hearty snack which provides lots of crunch. It contains high amounts of both fiber and protein, making it more dense and filling. Try adding some cinnamon or chili powder when roasting the chickpeas, to amp up the flavor profile. This can become either a sweet or savory snack – or try mixing the two for a snack that will be sure to satisfy.”
Almonds
Per serving: 1 ounce
Protein: 6g
Almonds are loaded with vital nutrients such as healthy fats, protein, fiber, vitamin E, magnesium and potassium. Almonds are tiny, but pack a serious punch. They’re good for heart health, controlling blood sugar, bone health, brain health and weight management, “A handful of almonds is another convenient high-protein snack you can eat anywhere,” says Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition. “Munching on almonds regularly can benefit the heart and may support weight loss. Since almonds (like all nuts) are high in calories, measure out a small handful or 1-ounce portion.”
Hard Boiled Eggs
Per serving: 1 egg
Protein: 6g
Eggs can be whipped up and served in several ways, but a hard boiled egg is a great snack with a protein pick me up.”Hard-boiled eggs are a protein-rich snack that can keep you full until your next meal,” says Mitri. Studies have shown eating eggs at any time can promote fullness and reduce the amount of food eaten at the next meal. They contain 6 grams of protein per egg and is also abundant in other nutrients such as vitamin D and choline, two essential nutrients many people don’t get enough of.”
Pistachios
Per serving: 1 ounce
Protein: 6g
Pistachios have a tasty sweetness and satisfying crunch that are fun to munch on. Plus, they’re really healthy.”Pistachios are among the tree nuts with the highest protein content and are a complete protein, meaning they contain all the essential amino acids needed for our bodies,” says, “Dr. Qianzhi Jiang, RDN, LDN, a family dietitian and owner of The Nutrition Changer. “Research has also found an association between inflammatory markers and moderate to severe food cravings across the menstrual cycle. An overall balanced diet highlighting nutrients such as omega-3 fatty acids may help reduce inflammation. Tree nuts such as pistachios are one of the richest sources of omega-3 fatty acids.”
Milk
Per serving: 1 cup
Protein: 8g
If you don’t feel like making a snack, grabbing a quick cup of milk be just as filling and healthy says Dr. Jiang. “More than one third of the population mistakes thirst for hunger, which could lead to food cravings. Milk is a great source of hydration while providing a variety of nutrients including protein and calcium.”
Pumpkin Seeds
Per serving: 1 ounce
Protein: 8.5g
Whether you prefer them raw or toasted, pumpkin seeds are a nutritious snack. “If you’re seeking a crunchy texture, pumpkin seeds pack close to 9 grams of protein per ounce,” says Mitri. “They’re also rich in magnesium as a bonus, which research shows may optimize muscle function during hard workouts. Seeds are calorie-dense like nuts, so stick to a 1-ounce serving, about a small handful.”
Bean Salad with Crackers
Per serving: ½ cup
Protein: 10g
If you enjoy a bean salad and want an extra crunch, add your favorite cracker for a delicious snack. “There are millions of easy recipes out there for chickpea salad, cowboy caviar, or similar bean-based salads served cold,” says Tiffany Bruno, MS, RDN. “They are also becoming common in the prepared foods section of grocery stores. Bruno suggests, “Pair the salad with your favorite whole grain crackers or pretzels and you have a balanced snack with protein, fiber, and healthy carbohydrates that will crush your crunchy craving and keep you satisfied until your next meal. If you’re preparing the salad yourself, they typically last in the fridge for about 5 days, making it a wonderful option to prep over the weekend and munch on throughout the week.”
Lenny & Larry’s Cookie-Fied Bar
Per serving: 1 bar
Protein: 12g
Protein bars are convenient and easy. Bruno admits she always has one in her desk, purse and car to be ready for hunger strikes. “Although the Lenny & Larry’s Cookie-Fied Bar do have 5 grams of added sugar, this is far less than many other protein bars on the market, and they don’t have any artificial sweetener that can cause gut distress. But they still satisfy my craving for something sweet!”
Turkey Roll-Ups
Per serving: 1 roll
Protein: 12g
A piece of turkey paired with veggies is a great way to tie yourself over until the next meal. Mitri says, “Turkey roll-ups are a fun snack consisting of cheese and veggies (such as celery or tomatoes) wrapped inside slices of turkey breast. Each wrap contains about 12 grams of protein from the turkey and the cheese, making this a craving-crushing, low-carb snack.”
Grass-Fed Beef Jerky
Per serving: 1 oz
Protein: 12 grams
Ideal for road trips or when you’re hungry, but too busy to stop, grass-fed beef jerky is a good option. Bess Berger, RDN, the founder of Nutrition by Bess in NJ says, “For high protein snacks I love grass-fed beef jerky, plus it’s an easy snack to take on the go.” She states, “It is generally packed with 10-12 grams of protein for 100 calories. Since they’re not perishable, you can also take them on the go or keep them in your bag or car.”
Salmon Fish Jerky
Per serving: 1 ounce
Protein: 12 g
A healthy portable snack that’s filled with protein and omegas is salmon fish jerky. Dr. Jiang explains, “Its high protein content can crush your food cravings instantly. In addition, salmon fish jerky can also provide unsaturated fatty acids, which are recommended as part of an overall balanced diet to lower inflammation levels. This can better help you manage food cravings in the long run.”
The Only Bean Crunchy Roasted Edamame Beans
Per serving: ⅓ cup
Protein: 14g
If you’re at the store and hunger hits you, Bruno suggests grabbing a pack of The Only Bean Crunchy Roasted Edamame Beans. She says, “This instantly crushes my craving for something salty and crunchy that won’t leave me feeling like garbage after. They are great on their own, but my favorite way to enjoy them is on top of a salad.”
Greek Yogurt Made with Whole Milk
Per serving: 5.3 ounce
Protein: 14g
Greek yogurt is a rewarding breakfast or snack that is filled with protein. If you want to increase the amount of protein, add nuts or seeds. Dr. Jiang says, “Greek yogurt made with whole milk is high in protein and fat. Both can help you stay full for longer. The creamy texture of Greek yogurt offers a sensory satisfaction. It is also a great vessel to hold a variety of nutrient-rich foods such as fruits, nuts and seeds.” And other experts agree that Greek yogurt is a great high-protein snack. “By adding berries and or granola you’re pairing the protein with fiber & whole grains to create a balanced snack that provides satisfaction and lasting energy,” says Taylor McClelland, MS, RD, LD Owner/Dietitian at Nourished by Taylor LLC.
Boiled Split Peas
Per serving: 1 cup
Protein: 16g
Boiled split peas might not be a snack you would think of, but it’s loaded with nutritional goodness and will keep you full. “Split peas have a low glycemic index, meaning they promote stable energy levels and prevent blood sugar spikes that might lead to blood sugar crashes – and more snacks – later,” explains
Christine Lauer, a nutritionist at Mochi Health. “One serving is only ~230 calories, but is high in both fiber and protein, keeping you fuller for longer without requiring higher calorie intake.”
Overnight Oats
Per serving: ½ cup
Protein: 15g
While overnight oats are typically for breakfast, you can eat this delicious dish any time of day and load it up with almond butter, chia seeds and yogurt for additional protein, but there’s so many different ways to enhance overnight oats. Bruno says, “I like to use soy milk for the extra protein, add flax or chia seeds, berries, and sometimes a handful of dark chocolate chips to satisfy my craving. It only takes a few minutes to prepare an entire week’s worth, and using mason jars make them ultra leak-proof.”
Chobani Yogurt Drink
Per serving: 1 bottle
Protein: 20g
If you’re in the mood for something sweet, yet filling, try a Chobani yogurt drink with fruit. McClelland says, “The Chobani drink offers 20 grams of protein per bottle and when you pair that with the carbohydrates and fiber from a honey crisp apple you will have a snack that is both satisfying and nourishing.
Safe Catch Tuna
Per serving: 1 packet
Protein: 24g
A cheap and effortless snack that’s really healthy is tuna and whole grain crackers. McClelland recommends Safe Catch Tuna and says, “Each packet contains 24g protein & by pairing it with whole grains you will add complex carbohydrates and fiber to promote balanced blood sugar levels and satisfaction between meals.”
Cottage Cheese
Per serving: 1 cup
Protein: 24g
Cottage cheese is a high-protein and low-calorie snack that can be enjoyed in a variety of ways. McClelland says, “Cottage cheese with diced tomatoes and cucumbers and a drizzle of EVOO. 1 cup of cottage cheese offers about 24g protein. By pairing it with tomatoes, cucumbers, and olive oil you’re adding fiber and healthy fats to balance out the snack and keep you energized and satiated until your next meal.”
The Number 1 High-Protein Snack is Strawberry Vanilla Chia Seed Pudding
Per serving: ⅓ of the recipe
Protein: 36g
The No. 1 high-protein snack recommended by dieticians is a strawberry vanilla chia seed pudding “made with Anea Egg White Protein Powder which makes it easy to digest, and is great for individuals who have a dairy intolerance,” explains Rania Batayneh, MPH Nutritionist & Author of The One One One Diet – A #1 Amazon Best Seller.
The strawberry vanilla chia seed pudding is a powerhouse of healthy fats and fibers and can aid in fitness goals. It’s also a versatile snack that can be made in different ways. Batayneh says, “Whether you prefer low-fat milk, almond milk, or oat milk, feel free to use your favorite milk to make it your own. She explains, “The flexibility of this recipe ensures that each spoonful is a protein-packed treat that’ll keep you satisfied and energized, no matter your lifestyle.” Add toppings like nuts or other fruits to create your perfect nourishing touch.
Batayneh shares her favorite recipe below.
Ingredients (Makes 2 servings):
16 ounces low-fat milk
1/3 cup chia seeds
2 scoops Anea Egg White Protein Powder
2 tsp vanilla extract
Fresh chopped strawberries (1/2 cup)
Dark chocolate shavings (1 tbsp)
Instructions:
1. Pro-Tip: Start with the 16 ounces of low-fat milk in a mason jar. Stir in the chia seeds, then shake, shake, shake! Make sure the seeds are evenly distributed.
2. Add the Anea egg white protein powder and vanilla extract to the jar. Secure the lid tightly and shake vigorously until the protein powder dissolves completely and the mixture is smooth.
3. Refrigerate: Place the jar in the fridge for at least 3 hours or overnight to let the chia seeds absorb the liquid and create that perfect pudding consistency.
4. Top and serve: When ready to enjoy, add the fresh chopped strawberries and dark chocolate shavings on top. Stir to combine, or leave as-is for a satisfying snack or breakfast!
