12 Simple High-Protein Snacks To Tide You Over

When we think about snacks, we often focus on calories, but protein deserves attention too. Snacks that are high in protein (think around 15 grams or more per serving) play an essential role in maintaining steady energy levels throughout the day. They help to support everything from muscle repair and hormone production to immune function and satiety. Protein-rich snacks also help to stabilize glucose levels, keeping hunger and energy levels more consistent between meals.

To help you decide on where to start, we’ve put together a few recipes that are rich in protein and designed to keep you feeling satisfied throughout the day, starting with this simple and delicious Protein Granola from Food Network Kitchen.

Granola is a great way to add in a variety of protein-rich ingredients. This homemade granola is made with almonds, coconut, maple syrup and a hit of protein powder, providing eight grams of protein per serving. Pair it with a half cup of low-fat plain Greek yogurt to boost the protein to around 19 grams of protein total. It’s great to keep on hand for a quick nourishing breakfast or snack.

Tuna salad on whole-grain crackers is a simple, high-protein snack that provides around 20 grams of lean protein, when one can of tuna is mixed with Greek yogurt or light mayonnaise. Serving the tuna salad on whole-grain crackers adds fiber and complex carbohydrates, which help to keep you fuller longer. This snack is a satisfying balance of protein, healthy fats and fiber.

Turkey and cheese roll-ups are a simple and portable snack that provides about 20 grams of protein per serving. Two ounces of turkey offers approximately 16 grams of protein, and when wrapped around one slice of cheese (roughly three to five grams of protein) this combo delivers a balanced mix of lean protein and calcium to keep you fueled and focused between meals. You can also wrap this combo in lettuce for extra crunch, or roll it around thinly sliced vegetables for added fiber.

Greek yogurt is a great source of high-quality protein and can be enjoyed in a variety of ways. A six-ounce container of plain Greek yogurt can deliver between 15 and 17 grams of protein, depending on brand. Add a half-cup serving of berries for an added source of antioxidants and natural sweetness. For a little variety, try stirring in a drizzle of honey, a sprinkle of granola or a few chopped nuts for texture.

This simple yet satisfying ricotta toast from Food Network Kitchen is a great example of a high-protein snack that feels both wholesome and a little indulgent. The whole-milk ricotta provides roughly 14 to 16 grams of protein per 1.5-cup serving along with other important nutrients, such as calcium. The lemon zest and juice brighten the flavor, and the thin layer of jam provides the perfect amount of sweetness and balance. When served on sourdough or whole-grain bread, this snack offers a satisfying mix of protein and carbohydrates.

Cottage cheese with pineapple is a classic high-protein snack that’s very simple and satisfying. A one-cup serving of cottage cheese provides approximately 25 grams of protein, making it an excellent option for keeping you full between meals. When paired with a serving of juicy pineapple, this snack delivers a refreshing burst of sweetness and vitamin C, making it ideal for a quick breakfast, post-workout refuel or afternoon boost.

This flavorful Spiced Edamame from Food Network Kitchen transforms a simple bag of frozen soybeans into a delicious high-protein snack. One cup of edamame can provide between 14 and 17 grams of plant-based protein, making it one of the most nutrient-dense options for vegetarians or anyone looking to add more sustainable protein to their diet. Edamame is also rich in fiber, iron and folate, which helps to support energy and overall health. This snack is not only high in protein but also simple to prepare, making it perfect for a quick bite, appetizer or healthier alternative to chips.

This smoothie is a balanced, portable snack that fuels the body and helps to keep hunger at bay. To make, simply blend one cup milk (or fortified milk alternative), two tablespoons of peanut butter, one half frozen banana and one tablespoon of chia seeds. The milk (or fortified milk alternative) provides around eight grams of protein along with calcium and vitamin D, while the peanut butter contributes about seven grams of plant-based protein and heart-healthy fats, providing a total of about 15 to 16 grams of protein. This smoothie is ideal for a post-workout recovery drink or a mid-morning snack that keeps you energized and satisfied.

Priyanka Naik’s vibrant Avocado and Spicy Peanut Chutney Toast is a creative way to add more protein to your toast. The spicy peanut chutney provides about 19 to 20 grams of protein per half cup, and when combined with the creamy avocado and a slice of whole-grain bread, this recipe delivers both satisfaction and tons of flavor. This high-protein snack or light meal provides the perfect balance of flavor, texture and nourishment.

This creamy, nutrient-packed snack is made with ultra-filtered whole milk and vanilla Greek yogurt, which contributes to over 20 grams of protein per serving to keep you full and fueled. In addition to protein, the pudding provides an excellent source of fiber and omega-3 fatty acids thanks to the chia seeds. This recipe is perfect for breakfast, a midday snack or even dessert.

Roasted chickpeas (also known as garbanzo beans) are a simple, plant-based snack that provides about 14 to 15 grams of protein per cup. Chickpeas are a powerhouse legume packed with fiber, iron and folate. Roasting them brings out a nutty flavor and satisfying crisp texture that makes them a wholesome alternative to chips or other highly processed snacks. Try seasoning them with your favorite spices, like smoked paprika, garlic powder, or cumin, for a savory, nutrient-dense snack.