Protein is an important nutrient that improves satiety (the feeling of fullness), muscle repair, and blood sugar control. Store aisles are packed with protein-rich snacks, but how do you know which options are actually healthy?
To help you narrow it down, Health asked registered dietitians to reveal their favorite high-protein snacks.
From Greek yogurt to plant-based picks, there’s something for every taste.
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From: Jessica Cording, MS, RD, CDN, IFNCP, a dietitian, health coach, and author of The Little Book of Game Changers and The Farewell Tour.
Why It’s Great: It’s rich in protein and probiotics, the “good” bacteria that support gut health.
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From: Cording
Why It’s Great: It averages about 12 grams of protein per half-cup. It’s convenient and filling on its own, but also pairs really well with fruit, veggies, or spices.
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From: Lena Beal, MS, RDN, LD, CCTD, a transplant dietitian at Piedmont Atlanta Hospital and spokesperson for the Academy of Nutrition and Dietetics.
Why It’s Great: “A handful of mixed nuts offers a plant-powered punch of protein, healthy fats, and fiber, which help keep you full, steady your blood sugar, and curb cravings.”
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From: Beal
Why It’s Great: It’s an accessible, nutrient-dense choice. “It’s a perfect post-workout recovery snack, delivering high-quality whey and casein proteins to support muscle repair,” said Beal.
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From: Rachael DeVaux, RD, CPT, is a registered dietitian, certified personal trainer, and cookbook author.
Why It’s Great: It’s a convenient, portable, and nutrient-rich snack. Hard-boiled eggs are rich in protein, B12, and choline. Meat sticks are protein-packed and also a good source of iron, calcium, and potassium.
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From: DeVaux
Why It’s Great: It’s a delicious, dessert-like snack that’s blood sugar–friendly.
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From: Grace Derocha, MBA, RD, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Why It’s Great: Chia offers fiber and omega-3s, while the added protein helps with blood sugar balance and satiety.
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From: Derocha
Why It’s Great: An easy, portable, grab-and-go snack that’s rich in fiber, protein, and minerals such as iron and magnesium. Chickpeas are a crunchy, savory option packed with protein and other nutrients such as fiber, potassium, iron, magnesium, and phosphorus.
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From: Angel Planells, MS, RDN, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics
Why It’s Great: Turkey or chicken roll-ups are a quick, no-cook, high-protein snack that is low in carbs and easy to take on the go.
Depending on your age and sex, you should consume anywhere from 5 ounces to 7 ounces of protein per day. The U.S. Department of Agriculture recommends the following:
- Females, 19-30 years: 5 to 6½ ounces (oz) equivalents
- Males, 19-30 years: 6½ to 7 oz equivalents
- Females, 31-59 years: 5 to 6 oz equivalents
- Males, 31-59 years: 6 to 7 oz equivalents
- Females, 60 years and older: 5 to 6 oz equivalents
- Males, 60 years and older: 5½ to 6½ oz equivalents
One ounce equivalents include one egg, one tablespoon of peanut butter, and half an ounce of nuts or seeds.
“While there is no official definition of a high-protein snack, I generally tell clients that a snack with 10-25 grams of protein is considered a high-protein snack,” said Cording.
High-protein snacks are a great way to work towards your recommended daily protein intake while supporting satiety and improving blood sugar control.
Protein has a number of health benefits, from managing appetite to supporting muscle growth and repair.
The next time you’re in need of a satisfying, healthy, and tasty snack, try one of these nutrient-packed, high-protein snacks, which are all dietitian-approved.
