When hunger strikes between meals, reaching for a snack is an easy fix—but if you’re aiming for a specific protein target, you’ll want your choice to pack a solid punch of protein. A high-protein snack is not only a great way to curb your hunger, but it also helps boost your overall daily protein intake.
So, how much protein should your snack contain? It depends on factors like body size, activity level, and your health or fitness goals. For example, if you’re active or recovering from an injury, you may need more protein. However, a good rule of thumb is to aim for around 5 to 15 grams of protein for a snack between meals, says Desiree Nielsen, RD, a plant-based recipe developer.
While it’s easy to grab prepackaged beef jerky, turkey slices, or tuna salad from the store, preparing your own high-protein snacks is simpler than it seems. Plus, homemade snacks give you control over other essential nutrients—like carbs—that help keep you full longer. Vincci Tsui, RD, a certified intuitive eating counselor, also notes that making your own snacks means you can customize them to satisfy any craving. So, here are 20 easy-to-make high-protein snack recipes to keep you satisfied until your next meal.
EDAMAME WITH A FLAVOR BOOST
Edamame isn’t just for appetizers—it’s a powerhouse snack loaded with protein. A single cup delivers 18 grams! If you want to spice things up, add your favorite sauce. Pop frozen shelled edamame in the microwave or cook them on the stove, then drizzle with something like chili crisp for a kick.
EGG FLIGHT ADVENTURE
Jump on the egg flight trend and create a variety of flavors with hard-boiled eggs. Slice them in half and top each one with unique ingredients like paprika, basil, bacon, or even guacamole. Each egg provides around 6 grams of protein, so 2 eggs are perfect to meet the recommended snack range.
QUICK AND SIMPLE HARD-BOILED EGG
For a no-fuss snack, sprinkle salt and pepper on a hard-boiled egg. You can always swap in other condiments like mustard or gochujang for extra flavor without the hassle.
SPICY ROASTED PUMPKIN SEEDS
Pumpkin seeds (or pepitas) are a protein-packed snack. Roast them with a bit of oil, salt, and your favorite hot sauce for a flavorful treat. In just 15 minutes, you’ll have a satisfying snack.
CHOCOLATE-DIPPED PUMPKIN SEEDS
For something a little sweeter, melt chocolate chips and pour them over pumpkin seeds. Let the mix set in the freezer, and for an extra flavor boost, add a pinch of sea salt for a sweet and salty combo.
PEANUT BUTTER TOAST ON SPROUTED-GRAIN BREAD
Sprouted-grain bread is a nutritious choice, packed with fiber and protein. Top it with peanut butter for an easy snack—just two tablespoons of peanut butter contain 7 grams of protein, so you’re boosting your intake effortlessly.
CLASSIC PB&J
For a nostalgic protein snack, spread peanut butter and jelly on whole-grain bread. It’s a quick and portable way to meet your protein goals while enjoying a childhood favorite.
APPLE SLICES WITH PEANUT BUTTER
Pair crisp apple slices with peanut butter for a satisfying snack. The peanut butter adds protein to the apples’ natural sweetness, and you can sprinkle cinnamon for an added flavor kick.
TUNA ON WHOLE-GRAIN CRACKERS WITH CUCUMBER
Tuna is a protein powerhouse, and a can packs 20 grams of protein. Spread tuna on whole-grain crackers, add a slice of cucumber for freshness, and you’ve got a savory, portable snack. Experiment with different flavors of canned tuna for variety.
CINNAMON-SUGAR ROASTED CHICKPEAS
Make roasted chickpeas at home by seasoning them with cinnamon and sugar for a sweet and crunchy snack. Just dry-roast them, drizzle with olive oil, and bake until crispy. A half-cup gives you 8 grams of protein and fiber.
SAVORY ROASTED CHICKPEAS
If you’re in the mood for something less sweet, roast chickpeas with curry or turmeric for a savory snack. They’re perfect on their own or as a crunchy topping for soups or salads.
OATS WITH PROTEIN-PACKED SEEDS
Add hemp hearts to your oatmeal for a protein boost. Just a quarter-cup of hemp hearts packs 10 grams of protein, and their nutty flavor pairs perfectly with oats and fruits.
QUICK CHIA PUDDING
Chia seeds make an excellent protein base for pudding. Combine them with liquid, and in just five minutes, you’ve got a thick, protein-rich snack. Add yogurt, fruit, or sweeteners to customize it.
COTTAGE CHEESE DIP
Cottage cheese is an excellent source of protein, offering 11 grams per half-cup. Use it as a dip for veggies or chips, or try adding it to your favorite salsa for a tasty snack.
COTTAGE CHEESE BOWL
Create a cottage cheese bowl with your favorite veggies or fruit. For a savory snack, add cucumber and bell peppers, or go sweet with pineapple and peaches. It’s a versatile and filling protein option.
GREEK YOGURT SUNDAE
Turn plain Greek yogurt into a dessert-like snack with a protein boost. Mix in peanut butter, chocolate, and peanuts, then freeze it for a fun and indulgent treat.
FLUFFY GREEK YOGURT
Transform Greek yogurt into a light, mousse-like texture by adding Jell-O mix, baking powder, and sweetener. This airy snack is a creative twist on your regular yogurt routine.
TRY QUARK OR SKYR FOR A PROTEIN ALTERNATIVE
If you’re looking for a change from Greek yogurt, try quark or skyr—both are high-protein dairy options. Quark, native to Germany, works well as a spread or even a mayo substitute. Top with fruit or harissa for extra flavor.
DIY TRAIL MIX
Make your own trail mix by combining nuts like almonds, peanuts, and pistachios with dried fruit. These high-protein options provide lasting energy, and you can customize your mix with chocolate chips or M&Ms for a sweet twist.
PROTEIN-BOOSTED AVOCADO TOAST
Take your avocado toast to the next level by adding hard-boiled eggs or cottage cheese. Mash them with avocado, spread on your toast, and season with mustard, chili powder, or your favorite flavorings for a satisfying, protein-rich snack.
