15 High-Protein Snacks a Dietician Recommends to Increase Protein Intake

protein rich snacks"
protein rich snacks
Graphics by: Aryana Johnson
Graphics by: Aryana Johnson

It’s no secret that eating enough protein throughout the day is important for maintaining our overall health. After all, protein is a macronutrient that helps with muscle repair, supporting immune function, and balancing hormones. Although we may prioritize protein in our meals, when it comes to snacks, it can be easy to overlook. Speaking from experience, nothing is worse than that mid-afternoon slump during your work day. This is why ensuring you have a protein-packed snack on hand to keep you fueled is essential.

As a registered dietitian, I choose snacks that contain at least 5 grams of protein and pair them with higher fiber options such as nuts, seeds, and vegetables. For higher protein options, opting for snacks with 10-15 grams of protein will keep you satisfied and help hit protein goals to build muscle, support metabolism, and help hormonal health. Keep reading for 15 protein-rich snacks you can stock up on today.

Morgan Tarmann, MS, RD, LDN

Morgan Tarmann is a registered dietician nutritionist with a master’s degree in Nutrition and Wellness from Bradley University. She has been writing for The Everygirl since 2022.

Trader Joe’s
Turkey Breast Paired with Cheese

Deli turkey is a lean meat that makes a great high-protein snack. When shopping for deli meat, opt for a product with fewer ingredients, such as this Trader Joe’s find. Take turkey slices and roll them up with your favorite cheese (for added protein!) or pair with avocado slices for heart healthy fats.

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Cheese Crisps

Coming in a variety of flavors, Cheese Whisps are a crunchy alternative to traditional crackers. With most flavors only having one ingredient (surprise, it’s cheese), they offer 13 grams of protein in one serving, making them a great standalone snack option that could also be paired with fruit or a handful of nuts.

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Roasted Chickpea Snacks

If you’re looking for another savory and crunchy higher protein snack option, look no further than roasted chickpeas. One serving offers 6 grams of protein and 6 grams of fiber to aid in digestion. For added protein, pair this snack with roasted edamame for a savory, plant-based snack mix.

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Eating Bird Food
Chia Seed Pudding

Chia seed pudding is easy to make and requires as few as two ingredients: chia seeds and your milk of choice. Soy or cow’s milk will offer more protein (around 8 grams) per serving, though any base that suits your dietary needs will work. Along with protein, chia seeds are a nutrient-dense food offering heart healthy fats and fiber that aid in lowering cholesterol and improving gut health. You can buy it already made, or to  make your own chia seed pudding, follow this recipe.

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Cookie and Kate
Crispy Baked Tofu

Tofu is a versatile plant-based snack option that you can customize in a variety of ways. A 3-ounce serving contains 9 grams of protein, and you can bake it ahead of time to enjoy on the go or at work.

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Good Culture
Organic Cottage Cheese

You know her, you love her, she’s cottage cheese. Cottage cheese has made quite the comeback this year (thanks, TikTok), and for good reason. This versatile snack can be eaten plain or topped with berries, cucumbers and tomatoes, or nuts. Good Culture is a brand I always turn to because of its minimal ingredients and live and active cultures to support gut health. Not to mention, one serving of their original cottage cheese has 14 grams of protein.

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Tuna Packet Paired with Veggies

If you’re looking for a snack that is both satiating and contains heart healthy fats, I suggest pairing a tuna packet with your favorite veggies, such as carrots, cucumber slices, or cherry tomatoes. Coming in a variety of flavors, these tuna packets have anywhere from 12-18 grams of protein.

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Chicken of the Sea
Seasoned Salmon Packet

If tuna isn’t your thing, may I suggest salmon lettuce wraps? This pre-seasoned salmon has 13 grams of protein, and you can easily eat it wrapped up in Bibb lettuce or with whole grain crackers.

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Greek Yogurt Paired with Fruit

Greek yogurt is a great protein-rich snack option, ranging from 10-15 grams of protein per serving. When choosing a Greek yogurt, look for brands that are lower in added sugar. Or, better yet, purchase it plain and flavor it with honey or maple syrup for a little added sweetness. I love topping it with fruit like berries (added vitamin C!), pomegranate seeds, or nuts with coconut flakes.

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Nuts and Cheese Packet

For me, snacking on nuts and cheese feels like my own personal charcuterie board. And who doesn’t want a little romanticizing in the middle of the work day? For ease of convenience, you can buy these pre-portioned snack packs that serve up 8 grams of protein. But if you’re looking to save a little money, you can also buy your favorite nuts in bulk and pair them with your favorite cheese.

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Plant-Based Protein Shake

A portable, plant-based protein option, Koia protein shakes boast 18 grams of protein and are also dairy- and gluten-free. This drink also contains prebiotic fiber, making it a good choice for your gut too! As a more cost-effective alternative, you can DIY your own plant-based protein smoothie with your go-to vegan protein powder.

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Chomps Jerky Paired with a Hard-Boiled Egg

Chomps Meat Sticks are lower in sodium than typical jerkies, have zero sugar, and deliver up to 10 grams of protein per serving. For a well-rounded snack, pair one with a hard-boiled egg.

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Fuel For Fire
Fruit and Protein Smoothie Pouch

This fruit and protein smoothie pouch is a great option for on the go. Each pouch contains 10 grams of protein, making it an easy pre- or post-workout snack.

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Vanilla Almond Protein Bar

Another reliable handy protein option are RXBAR Protein Bars. Their bars contain minimal ingredients and pack 12 grams of protein per bar. Additionally, they contain less added sugar than your typical grab-and-go bar.

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Seapoint Farms
Dry Roasted Edamame

One serving of this plant-based snack packs in 14 grams of protein, making it a solid protein-rich snack to eat on its own. If you don’t want to purchase roasted edamame, you can make it on your own with this recipe.

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