15 High-Protein Snacks to Keep You Energized All Day

High-protein snacks not only satisfy your hunger but also help keep you energized and focused. They’re perfect for those busy days when you need a quick pick-me-up or after a workout to refuel your body. With so many tasty options available, it’s easy to make protein-packed snacks a part of your routine. Here’s a list of delicious high-protein snacks that will keep you feeling great and ready to tackle whatever comes your way.

Greek Yogurt

Greek yogurt stands out for its high protein content, providing about 10 grams of protein per 100 grams. This thick and creamy snack is also rich in probiotics, which promote gut health. It can be enjoyed plain or mixed with fruits and nuts for added flavor and nutrients. The calcium found in Greek yogurt supports bone health, while its lower sugar content makes it a healthier choice compared to regular yogurt. When choosing Greek yogurt, opt for varieties labeled “plain” to avoid added sugars. This versatile snack can be a quick breakfast, a post-workout boost, or a satisfying dessert.

Hard-Boiled Eggs

Hard-boiled eggs are an excellent portable snack, packing about 6 grams of protein each. They are rich in essential nutrients, including vitamin D, B vitamins, and selenium. The protein in eggs helps keep you feeling full, making them an ideal choice for weight management. Easily customizable, they can be enjoyed plain or seasoned with salt, pepper, or hot sauce. Preparing hard-boiled eggs in advance makes them a convenient option for busy days. Additionally, they are low in calories, making them a guilt-free snack.

Cottage Cheese

Cottage cheese is a high-protein snack option, containing around 11 grams of protein per 100 grams. Its unique texture pairs well with both sweet and savory toppings, such as fruit, honey, or herbs. This dairy product is also a great source of calcium, which is vital for bone health. The slow-digesting casein protein in cottage cheese keeps you satisfied longer, making it a perfect choice for a late-night snack or after a workout. Various flavored options are available, but plain cottage cheese is the healthiest option. Mixing it with nuts or seeds adds healthy fats and extra protein.

Edamame

Edamame, young soybeans, provide an impressive 11 grams of protein per 100 grams. They are also rich in fiber, promoting digestive health and helping maintain stable energy levels. Available fresh or frozen, edamame can be quickly steamed or boiled for a nutritious snack. Sprinkling them with sea salt or seasoning them with chili flakes enhances their flavor. Beyond protein, edamame offers essential vitamins and minerals, including folate and vitamin K. They make a great addition to salads or grain bowls for an extra protein boost.

Jerky

Jerky is a convenient and protein-dense snack, with varieties like beef, turkey, or chicken containing around 9 grams of protein per ounce. This dried meat snack is also low in carbohydrates, making it suitable for low-carb diets. When choosing jerky, look for options with minimal additives and lower sodium content. Jerky’s portability makes it ideal for travel, hikes, or on-the-go snacking. Pairing jerky with nuts or cheese can create a satisfying protein-packed snack. Its long shelf life ensures you always have a protein source on hand.

Hummus with Veggies

Hummus, made from chickpeas, packs approximately 8 grams of protein per 100 grams. This creamy dip is rich in fiber, helping to keep you full while promoting healthy digestion. Pairing hummus with raw vegetables like carrots, cucumber, or bell peppers adds additional nutrients and crunch. Various flavors, such as roasted red pepper or garlic, make hummus a versatile snack option. Preparing hummus at home allows you to control the ingredients and avoid preservatives. Enjoying hummus regularly can support heart health due to its healthy fat content.

Protein Bars

Protein bars offer a convenient way to boost your protein intake, typically containing between 10 to 20 grams of protein each. They come in various flavors and formulations, catering to different dietary preferences. When selecting a protein bar, look for options with whole food ingredients and minimal added sugars. Protein bars are great for post-workout recovery or as a meal replacement when you’re short on time. However, be mindful of the calories, as some bars can be high in sugar and fat. Homemade protein bars can also be an option, allowing customization to suit your taste and nutritional needs.

Almonds

Almonds are a nutrient-dense snack, providing about 6 grams of protein per ounce along with healthy fats. They also contain vitamin E, magnesium, and fiber, contributing to overall health. Snacking on almonds can help regulate blood sugar levels and support heart health due to their monounsaturated fats. Roasting them with spices or enjoying them raw can enhance their flavor. Portion control is important, as they are calorie-dense; a small handful is typically sufficient. Incorporating almonds into your diet can also promote weight loss and improve metabolic health.

Peanut Butter

Peanut butter is a tasty and protein-rich snack, offering about 7 grams of protein per 2 tablespoons. It is also high in healthy fats, providing energy and promoting heart health. Pairing peanut butter with whole-grain toast, apple slices, or celery sticks can enhance the nutritional value. The creamy texture and rich flavor make it a favorite among many. While it is energy-dense, moderation is key to avoid excess calorie intake. Choosing natural peanut butter without added sugars and hydrogenated oils is the healthiest option.

Chia Seed Pudding

Chia seeds are tiny nutritional powerhouses, packing about 5 grams of protein per ounce. When soaked in liquid, they form a gel-like consistency, making them ideal for creating chia seed pudding. This snack is also high in omega-3 fatty acids, fiber, and antioxidants. Preparing chia seed pudding is simple: mix chia seeds with your choice of milk and let it sit overnight. Adding fruits, nuts, or honey can enhance the flavor and nutritional profile. This satisfying snack is perfect for breakfast or an afternoon treat.

Tuna Salad

Tuna salad, made from canned tuna, is a protein-packed snack with about 20 grams of protein per 3 ounces. Rich in omega-3 fatty acids, it supports heart health and brain function. Mixing tuna with Greek yogurt or avocado instead of mayonnaise adds creaminess while boosting protein content. Serving tuna salad on whole-grain crackers or lettuce leaves creates a low-carb snack option. It’s also quick to prepare, making it a convenient choice for busy days. Tuna’s versatility allows it to be enjoyed in sandwiches, salads, or as a dip.

Protein Smoothies

Protein smoothies are a quick and delicious way to incorporate protein into your diet, with the content varying based on ingredients used. Adding protein powder, Greek yogurt, or nut butter can increase the protein level significantly. Blending fruits, vegetables, and a liquid base like almond milk or water creates a refreshing snack. The fiber from fruits and vegetables helps keep you full, while the protein aids muscle recovery. Experimenting with different flavors and ingredients allows for endless variations. Enjoying a protein smoothie post-workout can effectively replenish energy and nutrients.

Trail Mix

Trail mix combines various nuts, seeds, and dried fruits, providing a balanced source of protein and healthy fats. The protein content can vary widely, typically offering around 6-10 grams per ounce. Homemade trail mix allows you to control the ingredients, avoiding excess sugar and preservatives found in store-bought versions. This snack is perfect for outdoor activities or road trips, as it is easy to pack and eat on the go. Be mindful of portions, as nuts and dried fruits are calorie-dense. Including dark chocolate pieces can satisfy sweet cravings while adding antioxidants.

Turkey Roll-Ups

Turkey roll-ups are a protein-rich snack, with approximately 6 grams of protein per slice of turkey. These roll-ups can be made by wrapping turkey slices around cheese or vegetables for added flavor and nutrients. Using lettuce instead of a tortilla keeps the snack low in carbs. This option is quick to prepare and easy to customize based on your taste preferences. Pairing turkey roll-ups with hummus or mustard enhances the flavor. They are perfect for lunchboxes or as a quick snack anytime.

Sunflower Seeds

Sunflower seeds are a nutritious snack option, providing about 6 grams of protein per ounce. They are also rich in healthy fats, fiber, and various vitamins and minerals. Enjoying sunflower seeds as a standalone snack or adding them to salads and yogurt enhances flavor and nutrition. Their crunchy texture makes them a satisfying choice for munching. Be cautious with portions, as they are calorie-dense, but a small handful can provide lasting energy. Roasting sunflower seeds with spices adds an exciting twist to their flavor.

This article originally appeared on RetailShout.

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