9 High-Protein Snacks to Keep You Fueled All Day

High protein snacks aren’t just for athletes or people counting macros. They’re one of the simplest ways to stay energized, avoid mid-afternoon crashes, and keep hunger from creeping in between meals. The key is choosing foods that deliver meaningful protein without a lot of fuss, prep time, or added sugar. These options work anywhere: in a lunchbox, at your desk, in the car, or right from the fridge. They’re practical, satisfying, and built to keep you going without slowing you down.

1. Hard-Boiled Eggs

Hard-boiled eggs are one of the most efficient high protein snacks you can keep on hand. A single large egg offers about 6 grams of complete protein, plus B vitamins and minerals like selenium and choline. They are easy to batch cook, store well in the fridge for several days, and can be eaten plain with salt and pepper or upgraded with a little hot sauce, everything seasoning, or sliced over greens. Because the protein and fat digest more slowly than simple carbs, they help keep you full and steady between meals without much volume or prep.

2. Greek Yogurt with Berries

Greek yogurt works well as a snack because it delivers a concentrated hit of protein in a relatively small serving. A typical single container of plain Greek yogurt can provide 12 to 18 grams of protein, along with calcium and gut friendly live cultures. Pairing it with berries adds natural sweetness, fiber, and antioxidants without a lot of extra calories. Choosing plain yogurt and adding your own fruit lets you control sugar levels better than flavored varieties. A small handful of nuts or seeds on top brings extra crunch and healthy fats that further extend satiety.

3. Cottage Cheese Snack Jar

Cottage cheese is another dairy option that quietly packs a lot of protein, often around 12 to 15 grams per half cup, depending on the brand. Building a snack jar with cottage cheese on the bottom and layers of fruit, cherry tomatoes, cucumbers, or even leftover roasted vegetables lets you tailor it to sweet or savory cravings. The curds have a mild flavor that takes well to both profiles. Cottage cheese also provides calcium and some B vitamins. Because it is mostly protein and water, it offers a decent volume for relatively few calories, which can help control hunger between meals.

4. Roasted Chickpeas

Roasted chickpeas give you a crunchy, high fiber, plant based snack that feels more like a chip than a legume. A half cup of chickpeas can provide around 7 to 8 grams of protein and a similar amount of fiber, both of which contribute to a longer feeling of fullness. Draining, drying, and roasting them with a small amount of oil and seasoning concentrates their texture and flavor. You can season them with simple salt and pepper, smoked paprika, curry powder, or any spice blend you like. They store well in an airtight container and are easy to grab by the handful.

5. Turkey or Chicken Sticks

Turkey and chicken sticks appeal because they condense lean animal protein into a convenient, portable format. Many brands provide 7 to 10 grams of protein per stick with relatively low carbohydrates. They are shelf stable, which makes them practical for bags, desks, or travel. Choosing versions with lower sodium and minimal additives gives you a cleaner product. Paired with a piece of fruit or a small handful of nuts, they create a more balanced snack, but even on their own, they deliver a noticeable protein boost when you need something quick.

6. Tuna Salad on Whole Grain Crackers or Veggies

Canned tuna is a compact source of lean protein, often offering 20 grams or more in a small can. Mixing it with a modest amount of olive oil or yogurt, herbs, and lemon instead of heavy mayonnaise keeps the snack lighter but still flavorful. Serving tuna salad on whole grain crackers adds complex carbs and some fiber, while using cucumber slices or bell pepper strips reduces calories and raises vegetable intake. Tuna also contains omega-3 fatty acids, which support heart health. A small portion goes a long way in curbing hunger due to its protein density.

7. Edamame

Edamame, or young soybeans, are one of the few plant foods that provide complete protein with all essential amino acids. A cup of shelled edamame can contain around 17 grams of protein, along with fiber, iron, and some calcium. They are usually steamed or microwaved from frozen in just a few minutes and can be eaten straight from the pod with a sprinkle of salt or tossed with chili flakes, garlic, or sesame. Because they combine protein with fiber, edamame is particularly effective at keeping you full compared with snacks based on refined carbohydrates.

8. Nut Butter on Apple Slices or Whole Grain Toast

Nut butters like peanut, almond, or cashew butter deliver a mix of protein and unsaturated fat that digests slowly and helps stabilize blood sugar. Two tablespoons usually contain around 7 to 8 grams of protein. Spreading nut butter on apple slices adds natural sweetness and fiber, while whole grain toast adds complex carbs and additional fiber. This pairing makes the snack more balanced and satisfying than eating fruit or bread alone. Choosing unsweetened nut butters without hydrogenated oils keeps the ingredient list short and the nutrition profile stronger.

9. Jerky or Vegan Jerky

Jerky concentrates protein by removing most of the water from meat or plant-based protein sources. Traditional beef, turkey, or chicken jerky often contains 9 to 12 grams of protein per small serving, while some vegan jerkies made from soy, seitan, or mushrooms offer comparable amounts. The lack of moisture makes jerky lightweight and non-perishable, which is useful for travel or long days out. Selecting options lower in added sugar and sodium keeps them closer to a functional snack than a processed treat. Paired with fruit or raw vegetables, jerky becomes part of a more rounded mini meal.