10 High-Protein Snacks
10 High-Protein Snack Ideas, Straight From Dietitians
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Protein is pretty darn important — so important that every system in the human body depends on it to function, says sports dietitian Hillary Ake, MS, RD, LD, CSSD. Proteins help make up our physical structure and are a component of muscle, tendons, ligaments, skin, and hair, Ake tells POPSUGAR. Anywhere from 10 to 35 percent of your daily intake of food should come from protein. For example, if your caloric needs are 2,000 calories per day, that means you should be getting anywhere from 200–700 calories from protein per day, or 50–175 grams, according to the Mayo Clinic. (You can use this calculator from the USDA to get a more personalized look at your nutritional needs.)
To boost your protein intake, it's as simple as adding protein-rich foods to your meals. Good examples of protein-rich foods include meats, fish, nuts, and legumes, according to the U.S. National Library of Medicine. However, bringing some protein-dense snacks to your plate is equally wise. After all, it's best to have protein at all meals — including snacks, says Kaitlyn Willwerth, MS, RD. "High-protein snacks are great because they give your body sustained energy and help you feel and stay full between meals," Willwerth explains. "High-protein snacks are especially beneficial after exercise to help your body repair and regenerate after a workout."
From cheese sticks to deviled eggs and pistachios, there are plenty of protein-rich snacks to choose from, even if you're vegan or vegetarian. To level up your snack game, here are ten of the best high-protein snack ideas to keep you energized and full — all recommended by registered dietitians.
High-Protein Snack: Cheese Sticks
Aside from treating your tastebuds, cheese is one of the most nutrient-dense snacks out there. Cheese is rich in minerals, fats, and calcium while also being high in protein; a cup of cottage cheese has 14 grams, for example, according to the Harvard T.H. Chan School of Public Health.
Pre-packaged cheese sticks are a great way to enjoy cheese on the go, says Emily Tills, RD. "Cheese sticks have about seven grams of protein," she tells POPSUGAR. "Pair cheese sticks with crackers to make a complete snack or with popcorn to add another four grams of protein, heart-healthy fats, and fiber to your plate."
High-Protein Snack: Hard-Boiled Eggs
Like cheese, eggs are another nutritious protein-rich snack option chock full of vitamins and nutrients that support healthy body function. Just one large egg contains six grams of protein, according to the American Heart Association. Plain hard-boiled eggs are a great way to add a protein boost to your diet, but if you're looking for something more exciting, Tills recommends whipping up some deviled eggs with greek yogurt instead of mayonnaise. "This helps boost the protein in this favorite appetizer while decreasing the saturated fat content," she says.
High-Protein Snack: Pistachios
Whether you enjoy them in a trail mix or eat them right out of the shell, pistachios are a great protein-rich snack to pack in your work or gym bag, says registered dietitian Lauren Manaker, MS, RDN, LDN. Pistachios contain all essential amino acids (the building blocks of protein), making them a complete protein source, Manaker says. In addition to being a high-protein snack, pistachios are also a good source of fiber, vitamin B6, phosphorus, thiamin, and copper, she says.
High-Protein Snack: Jerky
"Jerky is a protein powerhouse because it is made from lean cuts of meat that are then dried and cured," says functional medicine clinical nutritionist Pooja Mahtani, PharmD, MS, CNS, LDN, IFMCP. "Since lean meats are low in fat and carbohydrates, jerky is the ideal high-protein snack."
High-Protein Snack: Canned Tuna
You'll never have to dread that midday slump again whenever there's canned tuna tucked into your lunch bag, says registered dietitian Valerie Agyeman, RD. Why? "Tuna is flavorful, versatile, and nutrient-dense with vitamin D and heart-healthy omega-3s," Agyeman says. In one 2.6-ounce pouch, you'll get around 17 grams of protein, making it a super high-protein snack. "Whenever you get the munchies, add some tuna to mini wraps or pair with fruit or crackers for a filling snack," Agyeman says.
High-Protein Snack: Hummus
Don't let its delicious taste fool you — hummus is a powerhouse of fiber, potassium, vitamins, minerals, and polyunsaturated fatty acids, according to a 2016 review published in the journal Nutrients. What's more, hummus is an excellent protein source. "Hummus is a fantastic plant-based source of protein," Agyeman says, making it a great vegetarian and vegan protein snack option. "Hummus makes a delicious snack dip with vegetables like cucumbers and carrots or pita bread."
To make your own hummus, Agyeman suggests blending 1.5 cups of canned chickpeas, 1/3 cup of tahini, two tablespoons extra virgin olive oil, two tablespoons of lemon juice, two garlic cloves, and some water together in a food processor until smooth.
High-Protein Snack: Protein Shake and Powders
"Protein shakes and powders (that are NSF-certified) can be a convenient and quick way to add protein in between meals or a meal like breakfast that is typically high in carbohydrates," suggests registered dietitian nutritionist Patricia Kolesa, MS, RDN. "However, I would not recommend using protein supplements as a meal replacement for regular foods." Unlike many protein powders or shakes, whole-food protein sources often come with additional vitamins, minerals, and healthy fats that your body needs; plus, the variation in texture and flavor in whole foods can be much more satisfying.
High-Protein Snack: Roasted Chickpeas
If hummus isn't your thing, but you want to harness the protein power of chickpeas, try roasted chickpeas. They're a great high-protein snack worth adding to your lunchbox, says Lauren Harris-Pincus, MS, RDN. "These are a fabulous fiber and protein-rich snack that packs a nutritional double whammy," she says. "Roasting 1/2 cup drained and rinsed canned chickpeas provides five grams of fiber or 20 percent of the daily value. It also brings six grams of plant-based protein for a filling, blood sugar-stabilizing nosh." You can also add spices like garlic and cumin or even cinnamon sugar to flavor them as you wish. Just pop them in the oven for about 30 minutes at 400°F.
High-Protein Snack: Dry-Roasted Edamame Beans
If you're looking for something crunchy and salty, look no further — dry-roasted edamame beans are here to save the day. Not only do they offer that crunchy texture you may love about chips or popcorn, but edamame beans are also brimming with nutritional perks, says Harris-Pincus. "Just one 1/3 cup of pre-packaged roasted edamame contains a whopping 14 grams of protein and six grams of fiber," she says. "Because of this, it's a great non-perishable blood sugar-stabilizing snack to keep in your desk, gym bag, or backpack."
High-Protein Snack: Peanut Butter
Let's be honest: peanut butter makes everything taste better — especially veggies like raw celery. However, peanut butter isn't just tasty. It contains essential healthy fats, vitamins, minerals, and antioxidants like resveratrol, says a 2016 review published in the Journal of Food Science and Technology. But that's not all. Peanut butter is high in protein, according to Agyeman. "In two tablespoons, you'll get eight grams of protein," she says. Try adding peanut butter to your favorite fruit, plain Greek yogurt, or with a slice of whole-grain bread for a tasty, high-protein snack.
