Getting enough protein in a day can be a challenge, especially for people with busy schedules or those with unique dietary needs. Opting for high-protein snacks between meals is a great way to keep your protein goals in check and also helps you stay full longer, maintain steady energy levels, and avoid unhealthy cravings throughout the day.
“Healthy high-protein snacks are champions at keeping you on the right track with your diet and nutrition goals,” says Ronneil Ramlal, CEO at Protein Chefs. “There’s no limit to the number of options you can make that taste great, meet your dietary needs and are rich in protein—the possibilities are endless.”
Choosing protein-rich snacks might not look the way you think. Beyond the usual stereotypes of red meat, protein powders, and canned tuna, there are plenty of options that are plant-based, low in fat, and high in fibre.
In this blog post, we’ll discuss the importance of protein and share over 24 of our top-rated high-protein snack ideas. Each one is rich in protein, full of flavor and nutrition, and suited to a variety of dietary needs.
What Makes a Snack High in Protein and Healthy?
Not all protein snacks are created equal. While protein is important, a healthy high-protein snack offers more than just grams on a label, being high in protein doesn’t automatically mean a snack is healthy.
When choosing snacks, it’s important to look beyond the protein count. A healthy high-protein snack should also:
- Be made with whole or minimally processed ingredients
- Contain low or moderate amounts of added sugar and saturated fat
- Include a balance of other nutrients, like fiber or healthy fats, to help keep you energized
Whether you're trying to manage your weight, build muscle, or just avoid the mid-day crash, a well-balanced, protein-rich snack can support your goals—without sacrificing taste or nutrition.
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How much protein should I eat in a day? For Canadians, Health Canada recommends that adult men and women should consume 0.8g of protein for every kilogram of body weight. However, that is a baseline and can vary depending on a person’s fitness goals, activity levels, weight loss goals, unique health considerations, and other factors. |
Low-Carb, High-Protein Snacks
If you're cutting back on carbs but still want something filling and nutritious between meals, these low-carb, high-protein snacks strike the right balance.
Each one is rich in protein to support your energy and muscle health, while keeping your carb intake in check.
1. Beef or Turkey Jerky (Low Sugar)
Jerky is one of the most convenient low carb protein snacks out there—perfect for tossing in your bag or desk drawer.
Look for jerky made with minimal ingredients and no added sugars. One serving usually offers 10–15 grams of protein and just 2–4 grams of carbs, making it a smart and savory option on the go.
Per serving: 1 oz: 100–110 cal, 10–15g protein, 2–4g carbohydrates
2. Hard-Boiled Eggs with Everything Bagel Seasoning
Eggs are a powerhouse of protein and essential nutrients, and they’re naturally low in carbohydrates. Sprinkle them with everything bagel seasoning for a satisfying crunch of flavor without added carbs.
Each egg contains around 6 grams of protein and nearly zero carbs, making it an easy and versatile snack. Per serving: 2 eggs: 160 cal, 12g protein, 0 carbohydrates
3. Tuna Salad Lettuce Wraps
Skip the crackers and enjoy your tuna salad in crisp lettuce cups instead. This swap cuts carbs while keeping the flavor and texture you love.
Packed with protein (about 15 grams per half-cup of tuna), these wraps are ideal for anyone who wants a satisfying, high-protein snack without the heaviness of bread or grains.
Per serving: ½ cup tuna in 2 lettuce leaves: 180 cal, 15g protein, 2–3g carbohydrates
4. Cheddar Cheese Cubes or Sticks
Cheese is naturally low in carbohydrates and offers a good hit of protein—about 6 to 8 grams per serving—along with calcium and healthy fats.
Choose pre-portioned sticks or slice your own from a block for an easy, no-prep snack that feels indulgent but fits perfectly into a low carb plan.
Per serving: 1 oz cheddar: 115 cal, 7g protein, 1g carbohydrates
5. Smoked Salmon with Cucumber Slices
Pair slices of smoked salmon with crunchy cucumber rounds for a light but protein-rich snack. Smoked salmon offers about 12 grams of protein per 2-ounce serving and is rich in omega-3 fatty acids.
This combination keeps carbs low (around 2 grams) and adds freshness and texture that feels more like a treat than a diet food.
Per serving: 2 oz salmon + 6 cucumber slices: 120 cal, 12g protein, 2g carbohydrates
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Ready for more nutrition insights? Read these next: |
6. Roasted Tofu Bites
Tofu isn’t just for stir-fries—it makes a great low-carb snack when baked or air-fried until golden and crisp on the outside. Toss cubes of extra-firm tofu in a bit of tamari, garlic powder, and olive oil, then roast until slightly crispy.
It’s a plant-based option that delivers protein without the carbs and can be prepped in batches for the week.
Per serving: ½ cup roasted tofu: 130 cal, 13g protein, 3g carbohydrates
Low-Calorie, High-Protein Snacks
Looking for a snack that’s satisfying without piling on the calories? These options are all under 200 calories per serving, making them perfect for anyone watching their intake while still prioritizing nutrition and protein.
Whether you’re focused on weight management or just want something light between meals, these low-calorie, high-protein snacks deliver great taste with no compromises.
1. Low-Fat Cottage Cheese with Cucumber Slices
Creamy and filling, low-fat cottage cheese is an underrated snack that delivers high protein without the heaviness.
Pair it with crunchy cucumber slices for texture and hydration. A dash of salt or everything bagel seasoning brings even more flavor without added calories.
Per serving: ½ cup cottage cheese + ½ cup cucumber: 100 cal, 13g protein, 4g carbohydrates
2. Turkey Roll-Ups
Lean deli turkey slices wrapped around veggies or a sliver of avocado are quick, low in calories, and big on protein.
They’re easy to prep and perfect for those who want a savory, satisfying bite without the bread.
Per serving: 2 slices turkey + mustard/pickle: 120 cal, 10g protein, 2g carbohydrates
3. Plain Greek Yogurt with Cinnamon
Unsweetened Greek yogurt is a powerhouse of protein and probiotics. Add a sprinkle of cinnamon for blood sugar-friendly flavor without the added sugar.
It’s a great alternative to sugary snacks and keeps hunger at bay.
Per serving: ½ cup 0% plain Greek yogurt + cinnamon: 90 cal, 10g protein, 5g carbohydrates
4. Steamed Edamame with Sea Salt
Edamame is a plant-based snack that’s rich in both protein and fiber—ideal for staying full between meals. Steam it, sprinkle it with sea salt, and enjoy it warm or cold.
Per serving: ½ cup shelled edamame: 120 cal, 11g protein, 9g carbohydrates
5. Mini Protein Smoothie
Blend unsweetened almond milk with a scoop of your favorite low-calorie protein powder and a few ice cubes for a fast, filling option.
Choose a clean-label protein that keeps calories low while delivering a big protein boost.
Per serving: 1 cup almond milk + ½ scoop protein powder: 110 cal, 15g protein, 1g carbohydrates
6. Roasted Chickpeas (Lightly Seasoned)
Crunchy and satisfying, roasted chickpeas offer a savory alternative to chips. They're high in plant-based protein and fiber, but still low in calories when portioned.
Go easy on the oil and seasoning for the lightest version.
Per serving: ¼ cup roasted chickpeas: 130 cal, 7g protein, 15g carbohydrates
On the Go? 6 Quick High-Protein Snacks
Short on time? These quick high-protein snacks are perfect for busy schedules, last-minute cravings, or no-prep moments.
They’re easy to carry, require minimal or zero prep, and still give you the fuel your body needs—fast.
1. Protein Bars (Clean Label)
Protein bars are a reliable go-to for travel, work, or late-day cravings. Choose bars with clean ingredients, at least 10 grams of protein, and no more than 8 grams of added sugar.
They’re quick, shelf-stable, and available in a wide variety of flavors to keep snacking interesting.
Per serving: 1 bar: 180–200 cal, 12–15g protein, 12–18g carbohydrates
2. Single-Serve Roasted Pumpkin Seeds
Also called pepitas, these crunchy seeds are rich in plant-based protein, magnesium, and healthy fats. Look for dry-roasted, lightly salted varieties for maximum flavor and convenience.
Toss a packet into your bag or lunchbox for a quick boost with lasting energy.
Per serving: ¼ cup roasted pumpkin seeds: 180 cal, 9g protein, 4g carbohydrates
3. Canned Salmon with Crackers
Canned salmon is rich in protein and omega-3s and doesn’t need refrigeration.
Pair it with a few whole grain or seed-based crackers for a satisfying mini meal. It’s a smart desk drawer snack or a quick bite before heading out the door.
Per serving: 2 oz salmon + 4 crackers: 170 cal, 15g protein, 6g carbohydrates
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Are high-protein snacks keto-friendly? They can be—but not always. While protein is a key part of keto, the real focus is on high fat, very low carb eating. For keto-friendly meals and snacks, stick with high protein + high fat options like cheese, eggs, tuna, and meat-based snacks—always check the label for hidden carbs. |
4. DIY Trail Mix
Build your own trail mix using almonds, pistachios, pumpkin seeds, and roasted chickpeas. Skip sugary add-ins and aim for a balance of protein, fiber, and healthy fats.
Store in small containers or bags for easy portion control.
Per serving: ¼ cup trail mix: 160 cal, 8g protein, 9g carbohydrates
5. Biltong or Air-Dried Meat Snacks
Biltong is a dried meat snack similar to jerky but typically has fewer additives and less sugar. It’s savory, satisfying, and ultra-portable.
You’ll get a lot of protein in a small serving size, making it perfect for on-the-go energy.
Per serving: 1 oz biltong: 90 cal, 16g protein, 1g carbohydrates
6. No-Bake Energy Bites
These snack balls are made with oats, nut butter, and protein powder, and can be prepped in minutes.
They store well in the fridge or freezer and are easy to grab between meetings or errands. Add flaxseed or chia for fiber and texture.
Per serving: 2 small bites: 150 cal, 10g protein, 10g carbohydrates
High-Protein, Low-Fat Snacks
If you're trying to reduce fat without sacrificing protein, you're in luck. These snacks are all high in protein and low in fat, making them perfect for anyone managing calories, cholesterol, or simply looking for cleaner fuel. They're light, satisfying, and nutrient-dense—without the grease or heaviness.
1. Shrimp Cocktail Cups
Shrimp are naturally lean and loaded with protein. Serve them cold in single-serve cups with a spoonful of cocktail sauce or fresh lemon juice.
It’s a light, refreshing snack with a gourmet twist that takes almost no time to prepare.
Per serving: 6 medium shrimp + 1 tbsp cocktail sauce: 90 cal, 15g protein, 1g fat
2. Sliced Chicken Breast with Mustard Dip
Skinless chicken breast is one of the leanest animal proteins. Slice it into strips and dip it in Dijon or grainy mustard for a zesty, low-fat snack.
Keep pre-cooked portions in the fridge for a quick grab-and-dip option.
Per serving: 3 oz chicken breast + 1 tsp mustard: 140 cal, 26g protein, 2g fat
3. Egg White Muffins
Bake egg whites with veggies like spinach, tomatoes, or peppers in muffin tins for a batch of portable, low-fat snacks.
They’re easy to prep ahead and reheat quickly for a protein boost at any time of day.
Per serving: 2 muffins: 100 cal, 12g protein, 1.5g fat
4. Fat-Free Plain Greek Yogurt + Berries
Fat-free Greek yogurt is packed with protein and probiotics but has virtually no fat. Add a handful of fresh berries for natural sweetness and antioxidants.
It’s creamy, refreshing, and ideal as a breakfast, mid-morning snack, or dessert alternative.
Per serving: ½ cup Greek yogurt + ¼ cup berries: 90 cal, 11g protein, 0g fat
5. Lentil Soup in a Mug
Warm, comforting, and surprisingly high in protein—lentil soup is a satisfying low-fat snack.
Choose a low-sodium version and heat up a small portion for a savory mid-day option with staying power.
Per serving: ¾ cup cooked lentil soup: 130 cal, 10g protein, 1g fat
6. Grilled Tofu Skewers
Tofu doesn’t have to be boring—grill firm tofu cubes with spices or a dash of low-sodium soy sauce for a snack that’s both lean and flavorful.
Serve on skewers for an easy meal-prep-friendly option that’s great hot or cold.
Per serving: ½ cup grilled tofu: 120 cal, 13g protein, 3g fat
Need More Ideas? Start With the Basics and Build-Your-Own High-Protein Snack
If you like building your own snacks or need flexible meal prep ideas, keep this high-protein ingredient guide handy.
These options are easy to mix and match based on your goals—whether you’re aiming for low carb, low fat, or just something satisfying between meals.
Use this as a go-to chart for smarter snacking.
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Ingredient |
Serving Size |
Protein (Approx.) |
Notes |
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Hard-Boiled Eggs |
1 large egg |
6g |
Great on their own or sliced into wraps |
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Plain Greek Yogurt (0%) |
½ cup |
10–12g |
Use as a dip, base, or with fruit/spices |
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Canned Tuna (in water) |
2 oz |
15g |
Mix with mustard, herbs, or yogurt |
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Cooked Chicken Breast |
3 oz |
25–26g |
Use cold in wraps, dips, or slices |
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Low-Fat Cottage Cheese |
½ cup |
13g |
Pair with veggies or eat solo |
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Almonds |
¼ cup (23 almonds) |
7g |
Use as-is or in trail mix |
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Pumpkin Seeds (Pepitas) |
¼ cup |
9g |
Add to yogurt, salad, or eat alone |
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String Cheese / Cheese Cubes |
1 piece / 1 oz |
6–7g |
Pre-portioned, easy for lunchboxes |
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Natural Nut Butter |
1 tbsp |
6–8g |
Spread on fruit, crackers, or celery |
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Tofu (Firm, Cooked) |
½ cup |
10–13g |
Great grilled or cubed into bowls |
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Biltong / Jerky |
1 oz |
10–16g |
Choose low-sugar versions |
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Lentils (Cooked) |
¾ cup |
13g |
Add to soups or make patties or salads |
|
Bone Broth (Unsalted) |
1 cup (240ml) |
9–10g |
Sip warm or use as a base for savory snacks |
Go Beyond High Protein Snacks: Get High-Protein Meals Delivered to Your Door!
High-protein living doesn’t stop at snack time. Every meal is a chance to nourish your body with clean, delicious ingredients. At Protein Chefs, we make it easy by delivering healthy, high-protein meals straight to your door—ready when you are.
Want effortless, protein-packed meals you’ll actually look forward to?
Contact Protein Chefs today and taste the difference.
