17 Delicious High-Protein Snacks to Beat the Afternoon Slump
If you're like many women out there, you're probably looking for ways to stay energized throughout the day and avoid crashing. Unfortunately, that's exactly what happens when you guzzle a sugar-filled latte after lunch. A great way to fuel your body without draining its energy is by eating high-protein snacks that will keep your energy strong and stable all day.
These 17 high-protein snack ideas will give you an advantage. Whether you're trying to lose weight or want to stay healthy and keep that pep in your step until your next meal, these protein snacks will help you stay on top of your game.
But before we dive into healthy snacks, let's talk about why protein is so important.
Is a High Protein Snack Better for You?
You may have heard so much about protein, fat, and carbs over the years you have no idea what's best anymore. I can assure you that the right amount of high-quality protein is essential to your health!
Protein is an essential macronutrient that our bodies need to function optimally. It helps build muscle, repair tissue, produce hormones, and supports healthy bones and skin.
Amino acids are the building blocks of proteins – essential components of all living organisms. They play a crucial role in various biological processes, including growth and development, cellular repair, immune system function, and the production of hormones and enzymes.
There are 20 different amino acids that can be combined in various ways to create a vast array of proteins. They can be classified into two main categories: essential and non-essential.
Essential amino acids cannot be synthesized by our bodies and must be obtained through our diet.
Non-essential amino acids can be produced by our bodies from other amino acids or through the breakdown of proteins.
Animal products such as eggs, dairy products, meats, and fish are considered complete proteins because they contain all the essential amino acids. Plant proteins, on the other hand, are usually incomplete and require combining different sources to obtain a complete protein. However, as long as you eat a variety of foods, you should be consuming all the necessary amino acids.
When it comes to snacking, high-protein snacks are great choices as they provide us with energy while helping build muscles and supporting a healthy body. Eating a protein-rich diet keeps us full longer and provides sustained energy instead of the quick fix offered by sugary processed foods.
In contrast, when you reach for a candy bar or latte, the sugar and caffeine provide a quick energy boost but are full of empty calories and quickly lead to a crash.
How Much Protein Do You Need?
The amount of protein you need daily depends on your age, gender, activity level, and other factors.
According to the USDA's dietary recommendations, adults should consume 0.8 grams of protein per kilogram of body weight daily (g/kg/d) or 0.36 grams of protein per pound of body weight.
Consuming 25-30% of daily calories from protein is another way of stating the recommendation. Since there are 4 calories in a gram of protein, that means 450-540 calories from protein for an 1800-calorie diet.
Basic protein recommendations
150 pounds x 0.36 = 54 grams protein/day
200 pounds x 0.36 = 72 grams protein/day
But there's more to the story than just meeting the bare minimum for protein requirements.
Additional protein recommendations to note
For protein intake for older adults over the age of 65, health experts recommend 1.2-2.0 g/kg/d
For adults over the age of 50, increase to 1.0g/kg/d to maintain muscle mass
For women in second and third trimesters of pregnancy, health experts recommend 1.1 g/kg/d
For athletes, the ADA recommends 1.2-2.0 g/kg/d and the ACSM recommends 0.5-0.8 grams per pound of body weight per day
Other medical conditions may also require a protein intake higher than the RDA, be sure to check with your doctor if this may apply to you.
On that note, on the high end, an athlete's protein needs are:
150 pounds x 0.8 = 120 grams protein/day
200 pounds 0.8 = 160 grams protein/day
That's a lot of protein, and you'll notice a wide range from minimum to maximum recommendations.
54-120 g/d for a 150 pound adult
72-160 g/day for a 200 pounds adult
Caution
Too little protein can be detrimental, but so can excessive protein intake. It’s difficult to overconsume protein without consuming protein supplements, still it’s something to be aware of.
You get health benefits from protein up to a point, but more than the recommendation is NOT better!
Calculate your protein needs
I highly recommend using a protein calculator tool to get a more precise personal recommendation. Check out this protein calculator.
After inputting your metrics, it will give you protein intake recommendations from the
American Dietetic Association (ADA)
The Centers for Disease Control and Prevention (CDC)
World Health Organization (WHO)
Overwhelmed by the math? Key Takeaway
Does it feel overwhelming to keep track of all these numbers? An easy takeaway is to try including a high-protein food in each meal. This will definitely get you in the ballpark.
Try including one of the following in your meals and snacks.
10 High Protein Foods:
Chicken breast
Eggs
Greek yogurt
Cottage cheese
Salmon
Quinoa
Lentils
Beans - black beans, chickpeas, etc.
Lean beef
Nuts and seeds
Can you eat too much protein?
Picture this: you're at a backyard barbecue, and you can't help but notice that the grill is piled high with juicy burgers, sizzling bacon, and mouthwatering steaks. It's no secret that Americans love protein-packed meals, but did you know that overloading on protein can actually harm your health?
Too much of a good thing can turn into a not-so-great situation.
When we chow down on that extra-large, double-patty burger, our bodies work hard to break down and metabolize the protein. But when we consume excessive amounts, it's like throwing a protein party that our bodies just can't keep up with!
Our liver and kidneys bear the brunt of the workload, and the long-term effects of this overload can be detrimental. Not to mention, overconsumption of certain proteins could lead to some pretty funky side effects, like an unpleasant case of meat sweats or a never-ending thirst that no amount of water can quench.
As you can see in the examples above, the highest recommended amount of protein is 2.0 g/kg/d; to reiterate, more is NOT better.
And never fear; we've included multiple tasty plant-based protein snacks in the options below.
17 Healthy Protein Snack Ideas
A high-protein diet is essential for maintaining good health and energy throughout the day. But it can sometimes be hard to know what protein snacks are healthy, low in added sugar, and meet your calorie intake.
You may also have goals to eat low-carb, gluten-free, or vegan. If so, as you look through the tasty snack options below, you'll still have variety.
So, let's explore 17 delicious, high-protein snack ideas that will give you sustained energy without the crash.
Disclaimer: Some entries contain affiliate links, meaning I will earn a small percentage for any purchases made. This does not affect your price.
1. Greek Yogurt
Depending on the brand, a cup of plain Greek yogurt contains about 12–20g of protein. Plus, you get probiotics for a healthy gut, B12, selenium, and calcium for bone health.
For more flavor and nutrition, top your Greek yogurt with nuts or fresh fruit. Check the nutrition facts of your particular brand to ensure you're getting protein and NOT tons of added sugar.
2. Hard-boiled Eggs
Hard-boiled eggs are a great high-protein snack when you're in a rush and don't have time for breakfast at the house. Boil up some eggs in bulk and have them ready to grab and go.
And remember, a hard boiled egg isn't just for the morning; this awesome protein source makes a great snack.
One hard boiled egg gives you 6g protein per serving plus other essential vitamins and minerals like choline and selenium.
Hard-boiled egg recipe:
Making boiled eggs is quick and simple.
Place eggs in a saucepan and cover with cold water.
Bring to a boil and remove from heat.
Let the eggs sit in hot water for 9-12 minutes, depending on how done you like them.
Place hard boiled eggs in an ice bath for 15-20 minutes before peeling and eating.
3. Cottage Cheese
Cottage cheese is satisfying and protein rich snack. You'll get about 12-14 grams of protein per serving of cottage cheese, typically a half cup, making it one of the highest-protein dairy products available.
Choose plain cottage cheese varieties, not the kind with syrupy fruit added. You can add it as a side to a green veggie salad or top with fresh fruit.
4. Chia Pudding
If you're interested in incorporating more plant-based protein rich ingredients, then think about where you can add chia seeds. For example, chia seeds can be sprinkled on smoothies, yogurt, etc.
Also, chia pudding is wonderful snack. Just mix chia seeds with your favorite nut milk (like unsweetened almond milk) and let it sit overnight for a creamy, protein-rich pudding in the morning. Two tablespoons of chia seed offer about 5 grams of protein per serving, plus healthy fats and fiber to keep you full longer.
5. Cheese
We're not talking about Cheez Whiz or processed cheese food. The right cheese can make a great protein-rich filling snack.
Some of the best choices are cheddar and gouda cheese. Each has 7 grams of protein per serving. Goat cheese and blue cheese are also good sources of protein with minimal carbs.
Cheese also makes for a great portable snack.
Just remember to weigh or measure your portion sizes because a serving of cheese is just one ounce.
5. Roasted Chickpeas
These crunchy little legumes are full of plant-based protein, dietary fiber, and other important vitamins and minerals that support good health. A half cup packs an impressive 6g of protein per serving!
You can purchase some packaged roasted chickpeas with various seasonings.
Roasted chickpeas are also easy to make. Give them a spray of olive oil and sprinkling of your favorite spices before roasting for 15 minutes in the oven.
Check out an easy recipe for roasted chickpeas here.
6. Hummus and Veggies
Speaking of chickpeas, hummus is a delicious way to get your daily dose of protein.
A 1/4 cup of hummus contains about 5g of protein per serving and is great with crunchy veggies like carrots, celery, or bell peppers. Add some high-fiber crackers for extra crunch and texture.
7. Protein Bars
Protein bars are an easy grab-and-go snack when you need something before your next meal – but carefully inspect the nutritional content.
Not all protein bars are created equal; some are full of sugar and artificial ingredients, while others are made with real food ingredients like nuts and seeds.
Be sure to read the label and check the ingredient list before purchasing. Some are simply a snack bar with minimal protein content per serving.
8. Trail Mix, Nuts & Seeds
Trail mix and other nuts are a great plant-based protein source that also contains a healthy dose of fats. Watch your portion sizes because nuts and trail mix are very calorie dense.
Nuts are a filling snack and great source of heart-healthy fats and plant-based protein. A 1/4 cup of almonds or cashews provides about 6–9g of protein, plus other essential vitamins and minerals like magnesium and selenium.
Pumpkin seeds, sunflower seeds and hemp hearts are also great plant-based protein sources.
Again, just be sure to watch your portion sizes – nuts are high in calories so you don't want to overdo it.
9. Nut Butter
Nut butter is another delicious way to get a dose of healthy fat and up your protein intake. Two tablespoons of almond butter or peanut butter contain about 8g of protein, plus the added benefit of healthy fats.
Individual packs of almond butter or peanut butter can help with portion control and be less messy.
Spread your nut butter on a piece of sprouted grain toast or scoop onto celery sticks or apple slices for a delicious and satisfying snack.
10. Edamame
Shelled edamame are a perfect addition to your cold snack packs.
Roasted edamame is another option and has about 11g protein per serving.
This nutrient-dense superfood is jam-packed with plant-based protein and essential vitamins and minerals like iron, magnesium, zinc, calcium, and fiber.
Edamame is also a great pre-or post-workout snack because it helps replenish glycogen stores and aids in muscle recovery.
11. Beef Jerky
Beef jerky is a classic grab-and-go snack for busy people looking for high protein foods.
And you have options – chicken, turkey, or venison jerky are all great protein sources.
Watch out for the sodium content, as some brands can be high in sodium. Look for brands with fewer than 600mg or less per serving.
Finding low sugar, natural options with less preservatives is also wise.
A 1-ounce serving of beef jerky contains about 10-12g of protein plus iron and B vitamins.
12. Tuna
Tuna is another protein powerhouse that's easy to take with you.
Look for canned tuna in water or olive oil. Some tuna snack packs are already drained, which is extra convenient. You can add some mayo, avocado, and some crackers for dipping.
One can, or 3 ounces, of tuna contains about 20g of protein plus essential omega-3 fatty acids for good heart health.
13. Protein Shakes and Smoothies
Protein shakes and smoothies can help you drink your extra dose of protein
Hemp protein powder is a great plant-based source of protein, fiber, and essential fatty acids. A single scoop contains about 10g of protein, making it a great addition to smoothies or shakes for an added boost.
Many other vegan protein powders contain pea protein.
However, whey protein powder is the star of the show when it comes to supplemental protein. Whey protein is
a complete protein
high in branched-chain amino acids (BCAAs)
rapidly digetested and absorbed
rich in bioactive peptides
Most whey protein powder contains 25 grams of protein per scoop (but double-check the nutrition facts). Whey protein can be blended with milk or water, or added to smoothies for a quick and easy snack.
14. Turkey Roll Up
Some snack foods make the perfect mini meal, and turkey roll ups are a great example! Just take some deli turkey slices and roll them up with some lettuce, spinach, cucumbers, or bell peppers for extra crunch.
Turkey is a high protein, low fat option that will keep your calorie intake on the lower side. You'll get 8-10g protein per 2oz serving and only 60 calories.
15. Protein Balls
Protein balls are a high-protein snack that's quick and easy to make! Combine your favorite nuts and seeds, nut butter, honey or maple syrup, and sea salt in a food processor. Many recipes also include oats.
You can also add a scoop of protein powder for more protein. Roll the mixture into balls and store in an airtight container for a few days in the fridge.
16. Protein Drinks
Although you must closely monitor sugar content and calories, a readymade protein drink is an incredibly convenient option.
A good rule of thumb is a minimum of 10g protein and a maximum of 10g sugar per serving (but less sugar is always better).
When it comes to brands, you'll want to try a couple of options to see what taste, consistency, and flavor you prefer.
Have moderate expectations for taste - although packaging often features pictures of ice cream, these drinks aren't going to taste like your favorite milkshake!
Some examples include Premier Protein, Orgain, Core Power, and OWYN Plant-Based Shake.
17. Greek Yogurt Dip
The first entry mentions that Greek yogurt is an excellent high-protein snack - yep, still true. And you can make it versatile by blending the yogurt with seasonings for a creamy snack dip.
Savory: Combine plain Greek yogurt with spices like cumin, garlic powder, or dill for some flavor. Serve with crunchy veggies like bell peppers, cucumber slices, celery sticks, or carrots.
Sweet: Mix yogurt with a little honey or sugar-free jam for a sweet dip, and pair it with fresh fruit. Consider adding some chia seeds!
Healthy Fats, Fiber, and Protein for the Win!
There you have it! With these 17 healthy high-protein snacks, you'll never run out of options.
These are just some of the best protein snack ideas you can make at home. With a little preparation and creativity, keeping your energy up is easier than ever while getting all the nutrients and health benefits your body needs!
Remember these healthy high-protein recipes and snacks next time you put together your meal plan.