Nutrition

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

written by MORGAN HARM, MS, RD, LDN
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. Protein is a macronutrient that helps with muscle repair, supporting immune function and even our hormonal health. Although we may prioritize protein in our meals, when it comes to snacks, it can be easy to overlook. Speaking from experience, there is nothing worse than that mid-afternoon slump during your work day. This is why making sure you have a nutrient-dense 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 10 protein-rich snacks you can stock up on today.

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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StarKist
Tuna Packet with Veggies

If you are 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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Fage
Greek Yogurt and Fruit

Greek yogurt is a great protein rich snack option, ranging from 10-15 grams of protein per serving. When choosing 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. For snacking, I love topping yogurt with fruit such as berries (added vitamin C!), pomegranate seeds, or nuts with coconut flakes.

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Sargento
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 luxury in the middle of the work day? For ease of convenience, you can buy these pre-portioned snack packs that have around 8 grams of protein. But, if you are wanting 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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Koia
Plant-Based Protein Shake

A portable, plant-based protein option, Koia protein shakes have 18 grams of protein and are also dairy and gluten free. Koia also contains prebiotic fiber, making it a good choice for your gut too! Of course, you can always DIY your own smoothie too with your favorite protein powder.

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Chomps
Chomps Jerky and a Hard Boiled Egg

Chomps jerky is lower in sodium than typical jerky brands, they’re allergen friendly, and have 9-10 grams of protein per serving. For a well-rounded snack, pair with a hard boiled egg, which has 6 grams of protein and micronutrients such as vitamin D and choline.

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Fuel For Fire
Smoothie Pouch

This portable fruit and protein smoothie pouch is a great option for on-the-go. Each pouch contains 10 grams of protein and is great for before or after a workout.

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RxBar
Vanilla Almond Protein Bar

Another great portable protein option are RX bars. RX 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

Edamame makes for a great plant-based protein option. A third of a cup serving of this snack has 14 grams of protein, making it perfect 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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