The 8 Best High-Protein Snacks, According to Registered Dietitians

Reaching your protein goal each day is easier when you add the right snacks to your morning and afternoon routine. Unlike full meals, snacks can be simple. Whether you make them ahead of time or assemble them on the spot, they come together quickly and keep you satisfied until your next meal.

If a snack provides 20 percent or more of the daily value of protein per serving—about 10 grams based on the 50-gram daily value—it's considered an excellent source of protein, according to the U.S. Food and Drug Administration. That said, your needs depend on what your day looks like, so you don't have to be overly prescriptive. Still, it's helpful to have a benchmark when planning snacks, says Maddie Pasquariello, a registered dietitian.

To simplify your high-protein snack rotation, we spoke with registered dietitians. Ahead, they share eight of the best high-protein snacks to enjoy any time of day.

Hard-Boiled Eggs

Hard-boiled eggs make an easy, protein-rich snack. Each egg contains about 6 grams of protein, so Pasquariello recommends having two for a total of 12 grams. "Eggs are also rich in micronutrients like choline as well as vitamins A, D, and B12," she says. "Pair it with a piece of whole-grain bread for extra fiber."

Fruit Smoothies

Smoothies are not just for breakfast—they also make a satisfying, high-protein snack when you include the right ingredients. Pasquariello recommends blending frozen fruit, such as mango or banana, with leafy greens and a source of healthy fat, like yogurt, milk, or nut butter, for a balanced mix of protein, micronutrients, and antioxidants.

Add a scoop of protein powder, and you can boost each serving by an additional 15 to 25 grams of protein, on top of what is already in the yogurt, milk, or nut butter.

Edamame

Keep a bag of frozen edamame on hand for an easy, high-protein snack, says Rhyan Geiger, RDN. Pasquariello agrees: 100 grams of shelled edamame contains about 12 grams of protein and 5 grams of fiber.

"Steam edamame, then toss with nutritional yeast for a nutty flavor and add B12 and protein," Geiger says. "This is one of the easiest high-protein snacks with almost no prep, and the combination of complete soy protein plus the amino acids in nutritional yeast makes it easy and flavorful."

Cottage Cheese or Greek Yogurt Bowl

For a protein-rich dairy option, try a cottage cheese or Greek yogurt bowl. Both are easy to customize with pantry staples as well as fresh or frozen fruit.

Top cottage cheese with a drizzle of olive oil and nuts, and use it as a dip for fresh vegetables as a savory option. If you prefer Greek yogurt, choose a variety low in added sugar, then add 2 to 3 tablespoons of granola and berries.

"Plain Greek yogurt offers high-quality complete protein, and pairing it with berries and nuts adds vitamins, minerals, fiber, good fats, and antioxidants for a more satisfying, balanced snack," says Mia Syn, MS, RD.

A 100-gram serving of yogurt or cottage cheese provides about 10 grams of protein, according to Pasquariello.

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Whole-Grain Bread and Nut Butter

For a simple, two-ingredient option, toast a slice of whole-grain bread and spread it with your favorite nut butter. This easy combination delivers protein, fiber, and healthy fats in one satisfying snack. Pasquariello recommends using 2 tablespoons of nut butter, which provides about 12 grams of protein.

Tuna or Chicken Salad With Whole-Grain Crackers

Prepare a batch of tuna or chicken salad at the start of the week for an easy, protein-packed snack. Scoop it up with crackers, pita, or rice cakes for a simple, satisfying option. A 1/4-cup serving provides about 8 to 10 grams of protein, or more depending on how you make it, says Pasquariello.

Roasted Chickpeas

Keep canned beans in your pantry for more than just quick dinners—they also make a satisfying, high-protein snack. In just a third of a can of chickpeas, you will get about 7 grams of protein, along with fiber that helps slow digestion and support steady blood sugar, according to Geiger.

For a simple preparation, lightly toast the chickpeas on the stovetop or in the oven with your favorite seasonings and a drizzle of olive oil, Pasquariello suggests.

Nut Butter, Banana, and Rolled Oats

Combine nut butter, banana, and rolled oats for a balanced, high-protein snack, says Geiger. This trio delivers protein, heart-healthy monounsaturated fats, fiber, and complex carbohydrates for steady energy. When you mix 2 tablespoons of nut butter with 1/2 cup of rolled oats and a banana, you can expect about 13 to 15 grams of protein.

Roll the mixture into no-bake energy balls for an on-the-go option, or enjoy it as a warm bowl of oatmeal or overnight oats.