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10 High-Protein Snacks You Haven’t Tried (But Should)
If you’re tired of reaching for the same old protein bars, hard-boiled eggs, or scoops of Greek yogurt, you’re not alone. Sticking to a high-protein diet can feel repetitive fast, especially when you’re trying to meet your daily intake while keeping things interesting and satisfying.
The good news? There’s a whole world of creative, protein-rich snacks you’ve probably overlooked—and they’re just as easy to prep as the usual go-tos. Whether you’re looking to support muscle growth, stay full between meals, or curb late-night cravings without throwing off your macros, these underrated high-protein snack options deliver on both nutrition and flavor.
Let’s dive into 10 protein-packed snacks that deserve a spot in your rotation.
Top 10 High-Protein Snacks
1. Roasted Edamame: A Crunchy, Plant-Based Powerhouse
Edamame might not be new, but roasted edamame takes it to a whole new level. With about 14 grams of protein per half-cup, this crispy legume snack is perfect for on-the-go fuel. Unlike traditional chips, it’s loaded with fiber and iron—and it’s easy to flavor with your favorite spices for extra variety.
2. Cottage Cheese with Pineapple or Hot Sauce: Sweet or Savory Fuel
Cottage cheese has made a serious comeback, and for good reason. It’s packed with casein protein (a slow-digesting type that keeps you fuller longer), offering around 25 grams per cup. Mix it with pineapple chunks for a tropical twist or top it with hot sauce and cracked pepper for a savory snack that packs a punch.
3. Tuna-Stuffed Mini Bell Peppers: Low-Carb and High-Impact
Tuna is a classic protein source, but stuffing it into crunchy mini bell peppers adds texture, nutrients, and variety. A 3-ounce can of tuna delivers around 20 grams of protein, and pairing it with vitamin-rich bell peppers makes this snack both filling and refreshing—without the carbs of crackers or bread.
4. Protein Pudding: Dessert with Benefits
Skip the sugar-laden store-bought options and make your own high-protein pudding with Greek yogurt, protein powder, and a splash of almond milk. With the right ratio, you’ll get a thick, creamy treat that delivers upwards of 20 grams of protein per serving. Top with chia seeds or cacao nibs for extra texture.
5. Smoked Salmon on Cucumber Slices: Fancy Meets Functional
Smoked salmon is rich in omega-3 fatty acids and packs around 16 grams of protein per 3-ounce serving. Layer it on cucumber slices for a refreshing, crunchy snack that feels a bit more elevated than your typical protein fix. Add a dab of Greek yogurt or cream cheese if you’re feeling extra.
6. Roasted Chickpeas: The Crunch You’ve Been Missing
These fiber-filled legumes aren’t just for salads. Roasted chickpeas are crispy, satisfying, and easy to customize with spices like chili powder, cumin, or garlic salt. A 1/2 cup serving packs about 7 grams of protein and doubles as a great alternative to chips or pretzels.
7. Jerky Alternatives: Beyond Beef
Beef jerky is great, but have you tried turkey, salmon, or even mushroom jerky? These variations are often lower in saturated fat and sodium while still delivering 10–15 grams of protein per serving. Look for minimally processed options with clean ingredients and no added sugar.
8. Boiled Eggs with Hummus Dip: A Double Dose of Protein
Boiled eggs are old news—but dipping them in hummus is a game-changer. Eggs provide about 6 grams of protein each, and hummus adds another 2 grams per tablespoon, plus heart-healthy fats and fiber. Sprinkle with paprika or everything bagel seasoning for extra flavor.
9. High-Protein Overnight Oats: Not Just for Breakfast
Add protein powder, chia seeds, and nut butter to your overnight oats, and you’ve got a snack-worthy combo that goes well beyond breakfast. Depending on your mix-ins, you can easily hit 15–25 grams of protein per serving. It’s great chilled straight from the fridge or warmed up for comfort food vibes.
10. Tofu Bites or “Tofu Croutons”: Plant-Based and Surprisingly Tasty
Tofu might seem bland, but when air-fried or baked with savory seasoning, it becomes a crave-worthy, high-protein snack. A half-cup serving has around 10 grams of plant-based protein. Toss tofu cubes with soy sauce, garlic powder, and sesame oil, then crisp them up in the oven or air fryer for a flavorful alternative to chips.
Why High-Protein Snacks Matter
Protein plays a key role in almost every bodily function—from repairing muscles and managing hunger to supporting immune health and hormone production. Including high-protein snacks throughout your day helps keep blood sugar levels stable, prevents energy crashes, and supports lean muscle mass—especially if you’re active or trying to lose fat without losing strength.
And when you rotate new snacks into your routine, you’re more likely to stick to your goals without getting bored. These under-the-radar picks give you plenty of variety while still helping you meet your protein needs efficiently.
How Much Protein Should You Aim For?
While individual needs vary, a good general rule is to aim for 20–30 grams of protein per meal, and 10–20 grams per snack. This spacing helps optimize muscle protein synthesis and keeps you feeling full and energized throughout the day.
If you’re working out regularly, trying to lose fat, or over age 40 (when natural muscle loss starts to kick in), keeping protein intake on the higher end can be especially beneficial.
Conclusion
Eating more protein doesn’t have to mean eating the same things over and over. These lesser-known high-protein snacks bring flavor, variety, and nutrition to the table—without derailing your goals or making snack time boring.
Try a few of these options throughout the week, mix and match based on your cravings, and keep your taste buds and muscles happy. Your protein routine just got a serious upgrade.
