When it comes to building muscle, managing blood sugar, or simply staying focused and full between meals to avoid cravings or overeating1, snacks that are high in protein are a smart choice. But what are the snacks with the most protein, and which filling snacks provide at least 10 grams of protein per serving—an amount that'll help keep hunger in check?
Whether you're looking for protein snacks for weight loss (including some that are also low in carbs), muscle gain, or to fuel you during busy days, PCOS, pregnancy, or while you're nursing, this guide covers the best protein snacks that are healthy, convenient, nutrient-dense, and simple to make.
Plus, I’ll share gluten-free protein snacks, protein snacks to go, and even vegetarian-friendly snack ideas for those who prefer plant-based protein.
In this article:
The Benefits of Eating More Protein (Including High-Protein Snacks)
A diet high in protein isn’t just for bodybuilders or those eating low-carb—it’s also helpful for hormone production, muscle recovery, blood sugar regulation, healthy aging, satiety, and more. Protein is known to be the most satiating of all the macronutrients2, making it especially important for calorie balance due to how it increases fullness.
For instance, one study3 found that when women consumed Greek yogurt as an afternoon snack (containing 24 grams of protein), it led to reduced hunger and increased fullness and the women did not eat extra calories at the next meal.
When you choose snacks with high protein, especially if they contain little added sugar and also provide fiber and other nutrients (meaning they're not very calorie-dense4), you help your body to:
- Better control your appetite5 and balance your calorie intake6 to encourage fat loss
- Keep blood sugar levels stable, reducing energy crashes and giving your metabolism a boost
- Maintain muscle mass7 and bone health, especially as you age
- Support pregnancy and fetal development
- Aid recovery from exercise or injury
- Reduce fatigue
- Improve focus, productivity, and a positive mood (including during your period or when experiencing PMS)
- Get deeper, restorative sleep (when you eat a snack with protein before bed)
However, not all protein snacks are created equal. For example, most protein bars are loaded with not only protein but lots of sugar and processed ingredients, too.
In fact, due to the tendency of people to consume processed, sugary, energy-dense snacks, snacking contributes close to one-third of daily calorie intake8 for the average American.
For snacking to work in your favor, it's key to choose snacks with protein that are made with whole, minimally processed, clean ingredients. For instance, the best snacks with protein often include ingredients like:
- Unsweetened yogurt, especially Greek yogurt
- Eggs
- collagen or whey protein powder
- Turkey
- Beans, legumes, or hummus
- Nuts and seeds
Related: Breakfast With 30 Grams of Protein for Hormone Balance
What Are The Best Protein Snacks?
If you’re wondering what are the snacks with the most protein, here are some of the top choices for the best protein snacks with at least 10 grams of protein to keep you full and energized:
Hard-boiled Eggs + Cheese (12–15 grams of protein)
- A quick and easy gluten-free protein snack
- High in choline, essential for brain function (great for pregnant women!)
- Balanced with healthy fats to keep you full
Chicken or Turkey Roll-Ups (15–20 grams of protein)
- Lean protein with no added carbs
- Wrap turkey or chicken slices around avocado or cheese for a satisfying, nutrient-packed snack
- Use a lettuce wrap to avoid using bread if you're eating low-carb
Cottage Cheese + Berries (14–18 grams of protein)
- One of the best protein snacks for weight loss, thanks to casein protein, which digests slowly
- Rich in probiotics for gut health and also supplies calcium for bone health
Greek Yogurt + Nut Butter (15–18 grams of protein)
- One of the best protein snacks for muscle gain because of its high leucine content
- Opt for plain Greek yogurt and add almond butter, fruits, or nuts for a creamy, satisfying snack
Beef or Turkey Jerky (10–15 grams of protein)
- One of the top protein snacks to go, it's portable and shelf-stable
- Choose a no-sugar-added, nitrate-free brand for a clean option
Protein Bars (12–20 grams of protein, varies by brand)
- Not all protein bars are equal—look for options with low sugar, clean protein sources like nuts and seeds and protein powder, with minimal fillers
- If you need gluten-free protein snacks, be sure to check for bars made without wheat-based additives
Canned Salmon + Avocado (20 grams of protein per can)
- Great protein snack for weight loss and muscle gain
- High in omega-3s and healthy monounsaturated fats, which support brain function and hormone balance
Related: How Much Protein Should Women Have?
More Homemade Protein Snacks Recipe Ideas
If you’re tired of store-bought snacks, here are homemade protein snacks tailored for different needs:
Protein Snacks for Muscle Gain
- Protein Oatmeal: Mix ½ scoop of your favorite protein powder into warm oats, then top with nuts and seeds.
- Egg Muffins: Whisk eggs with spinach, feta, and turkey, then bake in muffin tins for easy grab-and-go snacks.
Gluten-Free Protein Snacks
- Chia Pudding with Protein Powder: Mix chia seeds, almond milk, and vanilla protein powder for a thick, pudding-like treat.
- Hummus + Veggies: Chickpeas provide plant-based protein and fiber while keeping it gluten-free.
Protein Snacks for Pregnant Women
- Cottage Cheese with Flaxseeds: High in protein and omega-3s, supporting fetal brain development.
- Greek Yogurt with Almond Butter: Loaded with calcium and protein to support bone health during pregnancy.
Protein Snacks to Go
- Almonds + String Cheese: A simple, mess-free snack with 12g of protein.
- Eggs on Whole Grain Toast: Packed with protein, choline, and healthy fats for sustained energy.
Protein Snacks for Vegetarians
- Lentil or Black Bean Hummus with Carrot Sticks: A fiber-rich dip with 10g+ of protein per serving.
- Edamame with Sea Salt: High in plant-based protein and rich in magnesium.
Related: Is There a Natural Ozempic?
Supplements That Support a High-Protein Diet
If you're looking to better balance your blood sugar and curb cravings, supplements, including myo-inositol and chromium, can help. While eating a diet higher in protein can help blood sugar, it may not be enough on its own if you’re struggling with polycystic ovarian syndrome (PCOS), hypothyroidism, or adrenal issues.
Myo-inositol is a naturally occurring compound that studies show can help improve insulin sensitivity9, making it particularly beneficial for:
- Women with PCOS or blood sugar imbalances
- Supporting ovulation and reproductive health
- Enhancing metabolic function
Chromium works alongside myoinositol to:
- Help regulate blood sugar10 and enhance insulin sensitivity, reducing sugar crashes and keeping energy levels steady
- Manage carb cravings, making it perfect for those trying to lose weight or reduce inflammation
Together, these two ingredients can support hormonal balance, appetite regulation, and metabolic health—making them a great addition for anyone prioritizing their fertility, weight, or long-term wellness.
My Myo Inositol Plus formula provides the ideal balance of myo-inositol and D-chiro-inositol, along with a blend of scientifically supported chromium, vitamins, minerals, and herbs to assist in metabolic health, healthy lipid levels, and hormone production and balance (including insulin and androgens).
Related: 10 Best Supplements for PCOS
Final Thoughts: What Snacks Are High in Protein?
- No matter your goal, high-protein snacks can help keep you fueled, full, and feeling your best.
- Snacks with high protein and low carbs help stabilize energy, manage cravings, and build muscle.
- When choosing the best protein snacks, aim for snacks with 10 grams of protein or more, minimal sugar, and clean ingredients (keep in mind that most protein bars are full of sugar).
- Some ideas for healthy snacks that provide protein include rolled-up turkey with cheese, tuna with whole grain crackers, greek yogurt with berries, or a smoothie made with collagen or whey protein.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5015032/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/38455182/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/23022602/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4190484/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/25266206/ ↩︎
- https://www.sciencedirect.com/science/article/pii/S0002916523050621?via%3Dihub ↩︎
- https://www.health.harvard.edu/nutrition/high-protein-snacks-to-build-muscle-and-keep-hunger-at-bay ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5015032/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4190484/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10652672/ ↩︎
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