28 High-Protein Snacks to Keep You Energized and Satisfied Throughout the Day

Snacking isn’t just a way to curb hunger—it can also help maintain energy levels and fill in nutritional gaps throughout the day. If you’re looking to boost your protein intake, choosing the right snacks can support muscle growth, keep you full longer, and provide essential nutrients.

Protein is a key macronutrient, playing a vital role in muscle maintenance, bone health, hormone regulation, and overall immune function. However, many common snack choices—such as chips and cookies—lack the protein needed to keep you full and energized. By opting for protein-rich foods like nuts, dairy, beans, eggs, and lean meats, you can fuel your body with the nutrients it needs.

To help you mix up your snack routine, here are 28 high-protein options, each offering at least 7 grams of protein per serving:

Savory and Crunchy Snacks
Almonds – A 1-ounce serving packs 6 grams of protein; double it for 12 grams.
Smoked Salmon & Seedy Crackers – Pair 1 ounce of wild smoked salmon with healthy, seed-based crackers for protein and omega-3s.
Hard-Boiled Egg with Everything Bagel Seasoning & Cherry Tomatoes – A satisfying and nutritious option.
Aged Cheddar & Cashews – A protein-rich snack with added probiotics and calcium.
Beef Stick – A 1-ounce serving provides 9 grams of protein, with grass-fed options widely available.
Turkey, Provolone & Spinach Roll-Ups – Two slices of turkey with provolone deliver 16 grams of protein.
Lupini Beans & Whole-Grain Crackers – A nutrient-dense bean snack packed with plant-based protein.
Hummus & Veggies – A quarter-cup of hummus with raw veggies provides 7 grams of protein.
Cheese Crisps & Grapes – Cheese crisps offer 13 grams of protein per serving, paired with grapes for a refreshing contrast.
Nut Butter & Dairy-Based Snacks
Peanut Butter & Crackers – Two tablespoons of peanut butter provide 8 grams of protein.
Greek Yogurt & Berries – Greek yogurt delivers an impressive 17 grams of protein per serving.
Skyr & Blueberries – Icelandic yogurt, or skyr, provides 16 grams of protein per container.
Ricotta with Raspberries & Honey – Half a cup of ricotta with fresh berries offers 16 grams of protein.
Labneh with Za’atar & Pita Chips – A Mediterranean dip packed with 9 grams of protein.
Quick & On-the-Go Options
Trail Mix with Nuts & Seeds – A mix rich in protein and healthy fats, with about 7 grams per ounce.
Energy Bar – Choose bars made with soy, pea, or egg protein to ensure at least 7 grams per serving.
Protein Cereal & Milk – Many high-protein cereals provide 10 grams of protein per serving, plus 8 grams from milk.
Roasted Chickpeas – Half a cup of crunchy roasted chickpeas delivers 7 grams of protein.
Roasted Edamame & Banana – A 0.9-ounce pack of roasted edamame contains 11 grams of protein.
Turkey Jerky & an Orange – A protein-packed snack with a vitamin C boost from fruit.
Sweet & Savory Combinations
Pear & Cottage Cheese – Half a cup of cottage cheese with a sliced pear offers 14 grams of protein.
Oatmeal with Almond Butter – A warm and filling option with at least 7 grams of protein.
Fruit Smoothie with Protein Powder – A blend of milk, banana, berries, and protein powder can provide 15-20 grams of protein.
Goat Cheese on Rye Crispbread with Pomegranate Seeds – A delicious and nutritious 8-gram protein snack.
Egg Wrap with Cheese & Apple Slices – Egg-based wraps provide 5 grams of protein, plus cheese for an extra boost.
Crepe with Strawberries – A light yet protein-rich snack with 7 grams per serving.
Hearty and Filling Options
Pistachios & Overnight Oats – A half-cup of in-shell pistachios adds 6 grams of protein to your oats.
Salami & Cucumber Spears – One ounce of salami provides 7 grams of protein, paired with crisp cucumbers for balance.
No matter your preference—savory, sweet, or crunchy—these protein-packed snacks will help keep you satisfied, energized, and on track with your nutritional goals.