The Ultimate Guide to High Protein Snacks

If you’re someone looking to maintain a healthy, balanced diet, utilising protein-rich snacks can be a game-changer in your nutritional strategy. But what are the best high protein snacks? 

Whether you’re looking for the most protein bang for your buck or you’ve got some other nutritional considerations you want hit, there’s a lot of choice out there!

So, let’s try to help you find the ones that are right for you. 

Why Protein Snacks Matter

Here’s the inside scoop:

• Your body has protein absorption limits – Research suggests most people can efficiently utilise about 20-30g of protein per meal and that evenly distributing protein consumption throughout the day can optimise protein synthesis (1,2,3,4). Protein-rich snacks between meals, therefore, are a smart strategy to achieving this.
• High protein snacks keep you fuller for longer – High protein snacks are a great nutritional tool to use in between meal times. Not only do they contribute to your daily protein intake, but foods high in protein have been shown to keep you feeling fuller for longer.

Protein Snack Options for All

1. Roasted Edamame and Chickpeas (GF*, VG*, V)

Approximate protein punch: 7-12g protein per 100g serving

Why they’re awesome:

• Source of fibre
• Do-it-yourself-friendly (try roasting some chickpeas with olive oil and spices for a crunchy, satisfying snack!)
• Grocery store grab-and-go packs exist (for when your cooking motivation is lacking or for when life simply gets in the way)
• Edamame beans, being a soy protein, has a similar amino acid composition to that of milk and whey protein
• Chickpeas are rich in lysine

2. Nut and Seed Mixes (GF*, VG*, V)

Protein heroes in the nut world:

• Almonds: 17-25g per 100g
• Cashews: 18-19g per 100g
• Peanuts: 26g per 100g (technically legumes, but we’ll let it slip this time)
• Pistachios: 19-22g per 100g

Seed superstars:

• Hemp seeds: approx. 9g protein per 30g
• Pumpkin seeds: approx. 8g protein per 28g
• Sunflower seeds: approx. 6g protein per 28g
• Chia seeds: approx. 17g per 100g
• Ground flaxseeds: approx. 18g per 100g

*Protein content data obtained from the USDA

Why they rock:

• The ultimate grab-and-go snack (nature’s fast food, really), just be sure to opt for unsalted and unflavoured where possible
• Mix them up and opt for a trail mix for plant diversity
• Consuming a handful each day has been linked to lower disease and mortality risk, for people without allergies to them.

3. Hummus on Wholewheat Toast (GFO, VG*, V)

Approximate protein power: 16g of protein with 2 slices of bread and around 100g hummus

What’s to love:

• Wholewheat bread is an unsung hero of the protein world, packing in around 4g per slice (approx. 1.5g more than white bread)
• Hummus + bread = complementary amino acids. Hummus, being made form chickpeas, contains the amino acid lysine, whereas wholewheat bread is lower in lysine but contains other amino acids.
• Hummus is available ready-made in the grocery store, for those who don’t have the means to make their own
• Wanting to bump up the protein content even more? Throw some silken tofu in your homemade hummus when blending. See here for a Classic Hummus or Tofu Hummus recipe.

An alternative option: Peanut butter on wholewheat toast (approx. 13g protein with 2 slices bread and 20g peanut butter)

4. Nut-Butter Protein Balls (VGO, V, GFO)

Approximate protein power: varies depending on recipe or product

What’s to love:

• Can be homemade or store bought
• Easy to take on-the-go
• Endless flavour options
• Can be made with protein powder or not, depending on personal preference
• DIY versions offer an easy way to pack in some extra nutrient-dense foods, like chia seeds and dates.

5. Protein-Packed Smoothies

Protein potential: Sky’s the limit!

Reasons to slurp:

• Can be made with nuts, seeds, yogurt, milk, oats, protein powder, or whatever protein-rich ingredients you’ve got
• Offers a convenient and sneaky way to pack in some fruit and vegetables
• Easy to take on the go 
• Double as a way to increase fluid intake
• Endless flavour combos

Example Mint Chocolate Smoothie recipe: 1tbsp cacao powder, 1 banana, 200ml unsweetened soya milk, 1 handful fresh mint leaves, juice of 1/4 lime, 1 scoop vanilla protein powder, 1-2tbsp oats, 1 handful of spinach

6. Chicken or Tofu Bites (VGO, GF*)

Protein contents:

• Chicken: Approx 22g per 100g
• Tofu: Approx 19g per 100g

Why they deserve snack status:

• Meal-prep friendly
• Ready-prepared snack packs exist (you will usually find them in the refrigerated section of the grocery store). Try opting for those with minimal added ingredients where able
• Easy to take and consume on the go
• Flavour sponges – marinate and coat them how you wish
• Like edamame beans, tofu is made from soy and therefore has a similar amino acid composition to that of milk and whey protein

7. Hard-Boiled Eggs (V, GF*)

Protein credentials: approx. 6g per egg

What they offer:

• Complete amino acid profile
• Meal-prep friendly
• Grocery store grab-and-go packs exist, for those needing a quick fix

8. Greek Yogurt Pots (V, VGO, GFO)

Protein stats: approx. 10g per 100g

Yogurt greatness:

• A supermarket staple. Just be sure to opt for an unsweetened yoghurt where possible.
• Easy to take and consume on-the-go
• Can be paired with berries and/or nuts and seeds for extra nutrition
• Works well mixed with protein powder for an extra protein punch
• If plant-based, opt for soy-based yogurts for a more comparable amino acid composition to that of dairy-based yoghurts

Dietary Labels Key:

• VG = Vegan.
• V = Vegetarian
• GF = Gluten free.
• VGO = Vegan options available/can be made Vegan
• GFO = Gluten free options available/can be made gluten-free

Asterisk (*) = there could be some instances where store-brought products or recipes are not suitable due to processing or added ingredients. Always check labels to ensure items or ingredients are certified gluten- or vegan-friendly.

Protein Bars & Powders: A Convenient Addition

While whole foods should form the bulk of your protein intake, protein bars and powders can be a convenient addition to a balanced diet when used strategically. They can be particularly useful for people with higher protein requirements.

Conclusion

Incorporating protein-rich snacks into your daily routine can be a smart way to evenly distribute your consumption and meet personal protein requirements. Focus on prioritising whole-foods, with the occasional supplementation of quality protein supplements if needed.

Disclaimer: Nutritional needs vary and overconsumption of protein can be harmful in some populations. Always consult with a registered dietitian or healthcare professional for personalised advice before making significant dietary changes.

Dietitian’s Disclaimer:

The information in this article has been provided by Amber Woodhouse, Registered Dietitian, based on current scientific evidence and is intended solely for educational and informational purposes for the general adult public. The content reflects general principles and knowledge within nutritional science and should not be used as a substitute for individually tailored medical or dietetic advice. Any product links and promotions do not constitute specific endorsements from me as a healthcare professional. Readers should consult with their healthcare provider before making significant changes to their diet or beginning any supplementation regimen.