The 7 Best High-Protein Foods to Eat as Snacks, According to Dietitians

Snacks are a great opportunity to sneak in more protein.

Better blood sugar regulation, increased fullness and long-lasting energy.

Ali Redmond

Eating a protein-rich diet can have several health benefits.

a recipe photo of the Cottage Cheese Toasts

Photo:Ali Redmond

Benefits of Eating Protein-Rich Snacks

Protein is an essential macronutrient that is important for health and well-being.

Adding protein to snacks can offer several benefits, including long-lasting energy and increased satiety.

Depending on the brand, youll snag about 20 grams of protein per 7-ounce serving.

Strained Greek-style yogurt is also a great way to add protein to fruit smoothies.

Enjoy hard-boiled eggs with a handful of nuts or top with hot sauce.

Hinojosa also recommends pairing eggs with kimchi to add digestive-friendlyprobioticsand a spicy kick.

Canned Tuna or Salmon

Canned fish is a quick high-protein option for snacks.

Try ourTuna Salad Spread, which combines canned tuna and Greek yogurt for a protein-packed snack.

Spread it on whole-grain crackers or toast, or use raw veggies for dipping.

String Cheese

Another portable and easy option for snacking is string cheese.

One stick has about 8 grams of protein.For high-protein snacks, I love a turkey and cheese roll-up.

I use a cheese stick and two slices of deli turkey or chicken and roll it up together.

Its really satisfying, saysKatie Drakeford, M.A., RD, owner of Drakeford Consulting.

you might also enjoy string cheese with fresh fruit or a side of nuts.

Jerky

Jerky is a great high-protein snack optionand its especially handy if you cant keep things cold.

Deli Turkey

Deli turkey is another high-protein snack option.

If you prefer a savory snack, try ourCottage Cheese Snack Jar.

Protein is an important part of a healthy diet.

Eating protein consistently throughout the day may also help regulate your appetite and reduce cravings.

2021;60(1):259-273. doi:10.1007/s00394-020-02240-1