High Protein Snacks
15 snack ideas with 15-20g protein. Filter by prep time and dietary needs.
Still Not Sure? Our Top Picks
Our favorite high-protein snacks for any time of day
Greek Yogurt and Almonds
No cookSimple protein snack with Greek yogurt and crunchy almonds. Quick no-cook option with 17g protein.
Cottage Cheese, Raspberries and Chia
No cookCottage cheese with fresh raspberries and chia seeds. High fiber snack with 16g protein and 13g fiber.
Eggs and Almonds Snack
5mHard-boiled eggs with a handful of almonds. Simple protein snack with 15g protein.
Peanut Butter Cottage Cheese
No cookCottage cheese mixed with peanut butter. Protein-packed snack with 19g protein.
Top snack: half a can of tuna + 3 tbsp hemp hearts = 30g protein, 262 cal.
Quick Single-Food Snacks
No prep required. Just grab and eat. These single foods deliver the most protein per calorie.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Greek Yogurt | 1 cup (nonfat) | 17g | 100 |
| Cottage Cheese | 1/2 cup (low-fat) | 14g | 80 |
| Edamame | 1 cup shelled | 17g | 188 |
| Hard Boiled Eggs | 2 large | 12g | 140 |
| Tuna Pouch | 2.5 oz pouch | 17g | 70 |
| Turkey Slices | 3 oz | 18g | 90 |
Pro tip: Keep hard boiled eggs prepped in the fridge for the week. Two eggs with a string cheese stick gives you 19g protein in under 2 minutes.
Why Protein Snacks Matter
If you are eating 30g protein at three meals, that gives you 90g daily. But many people need 100-150g per day, depending on their activity level and goals. That 10-60g gap is where smart snacking comes in.
Two well-chosen snacks at 15-20g protein each adds 30-40g to your daily intake without requiring bigger meals. It also keeps you from getting too hungry between meals, which means you make better food choices overall.
Start with Protein
Pick a high-protein base: Greek yogurt, cottage cheese, eggs, tuna, or tofu.
Target: 12-15g protein from your base
Add Fiber
Add berries, chia seeds, or vegetables to boost fiber and nutrients.
Target: 3-5g fiber for satiety
Include Healthy Fats
Add nuts, seeds, or avocado for staying power and nutrient absorption.
Target: 5-10g healthy fats
Complete Your Day
16 breakfast combos that hit 30g protein before noon.
See Breakfast Ideas →17 portable high-protein lunch ideas.
See Lunch Ideas →24 hearty high-protein dinner ideas.
See Dinner Ideas →Complete meal plans that hit 30g protein at every meal.
Browse Meal Plans →Browse our food database sorted by protein content.
Browse Foods →Frequently Asked Questions
Greek yogurt leads with 17g protein per cup, followed by cottage cheese (14g per 1/2 cup), hard boiled eggs (6g each), and edamame (17g per cup). Our Tuna Hemp Dip combo hits 30g protein in just 262 calories.
Aim for 15-20g of protein per snack to meaningfully contribute to your daily intake. If you are eating 30g protein at three meals (90g total) and need 120g daily, two snacks at 15g each closes the gap perfectly.
The best protein snacks for weight loss maximize protein per calorie: Greek yogurt (17g protein, 100 cal per cup nonfat), cottage cheese (14g protein, 80 cal per 1/2 cup), tuna packets (17g protein, 70 cal), and egg whites.
Snacks should supplement meals, not replace them. Two 15-20g protein snacks add 30-40g to your daily intake. Combined with 30g protein at each of three meals, snacks help you reach higher protein targets without overeating at meals.
Best grab-and-go options: hard boiled eggs (6g each), string cheese (7g per stick), Greek yogurt cups (12-17g), tuna or chicken pouches (15-20g), and roasted edamame (14g per bag).
Looking for packaged options? See our protein bars comparison - 18 brands ranked by protein, price, and ingredients.
Build Your Daily Protein Plan
Snacks are just one piece. See how to hit 30g protein at every meal with our complete meal plans.