9 High-Protein Snacks to Keep You Fueled All Day

It may seem easiest to reach for quick carbohydrates when your energy levels drop between meals, but high-protein snacks are what will actually keep you full. Because it takes longer to digest than sugar or starch, protein promotes muscle repair throughout the day, lowers hunger, and helps sustain consistent energy levels. Having protein-rich foods on hand helps you avoid energy slumps and mindless snacking while working, traveling, or recuperating from an exercise session. These nine tasty, healthful, and widely available snacks will help you start the day off right.

1. Greek Yogurt with Fruit & Nuts

Greek yogurt’s high protein content (usually 16–20 grams per serving) makes it one of the greatest snacks for sustained energy. Probiotics and calcium, which promote gut health, are also abundant in it. Nuts and fruit provide the ideal balance of fiber, natural sweetness, and slow-digesting healthy fats. In addition to providing a variety of textures and nutrients that are suitable for breakfast, mid-morning, or an afternoon break anywhere in the world, this combination keeps you fuller for longer than sugar-only snacks.

2. Hard-Boiled Eggs

Hard-boiled eggs are easy to transport, high in nutrients, and contain about 6 grams of protein per egg, along with important vitamins like choline and B12. They can be prepared in advance and kept for up to a week, making them perfect for hectic days or travel. Egg protein promotes focus in between meals and helps control blood sugar. A balanced mini-meal that satisfies hunger and provides long-lasting energy without the addition of sugar can be made by pairing one or two with a small piece of fruit or vegetables, such as cucumber slices.

3. Roasted Chickpeas

A great plant-based snack that is high in fiber and protein is crispy roasted chickpeas. Approximately 7 grams of protein and 6 grams of fiber in half a cup can effectively curb cravings. They don’t require oily coatings to be flavored with international spices like garlic powder, cumin, or paprika. They feel decadent without sacrificing health because of their crunchy texture. Chickpeas are ideal for vegans or anyone seeking a wholesome variety because of their slow digestion, which helps control blood sugar levels and maintain fullness.

4. String Cheese or Cheese Sticks

A serving of cheese sticks, which are frequently made with part-skim mozzarella, contains roughly 8 grams of protein. They are convenient to carry, individually wrapped, and high in calcium and phosphorus for healthy bones. Serve one stick with a handful of whole-grain crackers or fruit for a more well-rounded snack. This prolongs the snack’s shelf life and adds fiber. Simply select types that don’t have added sugars or extensive processing. Even a small portion of cheese can stave off hunger for hours because it is high in fat and protein.

5. Almonds or Mixed Nuts

The combination of protein, fiber, and healthy fats found in almonds, cashews, or mixed nuts promotes steady energy and fullness. A tiny handful (about 28 grams) has about 6 grams of protein and is associated with heart-healthy benefits because of its unsaturated fats. Although nuts are high in calories, they can be included in any diet as long as portion control is followed. Mixing different kinds of nuts or adding seeds, such as sunflower or pumpkin, can add crunch and minerals without requiring additional salt or flavoring.

A half-cup portion of cottage cheese contains about 14 grams of protein, making it an underappreciated high-protein snack. It is soft, adaptable, and provides a healthy balance of protein and carbs when combined with fresh fruit like melon, pineapple, or berries. Because of its mild flavor, you can easily add honey or spices if you like your food sweeter. Its slow-digesting casein protein promotes muscle recovery and prolongs feelings of fullness, making it a favorite among athletes and anyone searching for a satisfying but light snack.

7. Tuna or Salmon Packets (or Canned)

Lean and shelf-stable, canned tuna and salmon are high in protein (20 grams per 3-ounce portion). Omega-3 fatty acids, which support heart and brain health, are also abundant in them. They are therefore a great choice for office or travel snacking. For added crunch, serve with whole-grain crackers or sliced celery or cucumber. To minimize mercury exposure while maintaining variety, choose low-sodium and sustainably sourced brands if consumed frequently, and alternate between tuna and salmon.

8. Nut Butter on Whole Grain Toast or Apple Slices

A tablespoon or two of cashew, peanut, or almond butter provides a satisfyingly creamy texture and about 7 grams of protein. For fiber and complex carbohydrates that slow the release of energy, spread it on whole-grain toast or apple slices. Nut butters make a satisfying between-meal snack because they contain good fats that aid in nutrient absorption and fullness. For the healthiest option that suits any time zone or lifestyle, stick to natural varieties that don’t contain hydrogenated oils or added sugar.

9. Edamame or Tofu Cubes

The young soybeans known as edamame, which are frequently roasted or steam-cooked, contain about 9 grams of protein per 100 grams. Even more is provided by soy milk-based tofu, which has roughly 11 grams per serving. All of the essential amino acids are present in both complete plant proteins. For added flavor, they can be lightly sautéed, eaten plain, or mixed with spices. These soy-based snacks are ideal for vegetarians and vegans because they offer fiber, long-lasting energy, and a chewy texture that rivals that of conventional high-protein animal snacks.