High Protein Snacks: 20 Easy Ideas With 10–30 g Protein

The best high protein snacks give 10–30 g of protein for 100–250 kcal. Greek yogurt, cottage cheese, eggs, tuna and edamame are the easiest. Protein counts below are approximate.

Grab-and-go (no cooking)

Snack	Protein	Calories
Greek yogurt, 170 g	17 g	100–150
Skyr, 150 g	16 g	95
Cottage cheese, 150 g	17 g	150
Tuna pouch, 85 g	17 g	90
Protein shake	20–30 g	120–200
Beef jerky, 30 g	10 g	90
Turkey slices, 60 g	12 g	60
String cheese, 2 sticks	14 g	160
Glass of milk, 250 ml	8 g	120
Protein bar	15–20 g	180–250

Ready in 5 minutes

Snack	Protein	Calories
2 hard-boiled eggs	12 g	145
Edamame, 150 g	17 g	180
Smoked salmon on 2 rice cakes	12 g	150
Greek yogurt + 1 tbsp peanut butter	21 g	250
Apple + 2 tbsp peanut butter	7 g	290
Hummus (4 tbsp) + veggies	5 g	140
Pumpkin seeds, 30 g	9 g	160
Roasted chickpeas, 60 g	8 g	220

Make ahead

• Egg muffins: 2 muffins = 26 g protein
• Protein pancakes: freeze and toast
• High protein overnight oats: up to 40 g with protein powder
• Healthy chicken salad on crackers

How snacks fit your day

Snacks help you reach your daily protein target without huge meals. Find your target with the macro calculator and see the full list of high protein foods.