9 High-Protein Snacks To Keep You Full

When the afternoon slump hits, it can be tempting to reach for a quick-and-easy pick-me-up. Chips, cookies, leftover cake in the conference room — all fair game.

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But if you want a snack that carries you until your next meal, protein should be part of the equation.

Registered dietitian Anna Taylor, RD, LD, shares why high-protein snacks are the way to go — and a few healthy ideas to keep on hand.

Why should you choose high-protein snacks?

High-protein snacks do more than satisfy a craving. Protein helps slow digestion, which can keep you feeling satisfied between meals. That leaves you less likely to go rummaging through the pantry an hour later.

High-protein foods also support your muscles and may even promote heart health.

“Getting enough protein is critical for supporting your overall well-being,” Taylor notes. “And choosing snacks with protein can help fuel your body.”

9 high-protein snacks

Healthy high-protein snacks typically pair protein with fiber. It’s a winning combination that helps you stay full and energized.

And no, protein bars and shakes shouldn’t be your first choice.

“Some of the best high-protein snacks are foods you probably already have in your kitchen,” Taylor says. “Think yogurt, eggs, beans, cottage cheese or nuts.”

Looking for inspiration? Try these high-protein, low-calorie snacks. Each weighs in between 150 and 170 calories and contains no more than 20 grams of carbohydrates.

Healthy high-protein snack ideas, like protein-topped salad and cottage cheese and fruit

1. Greek yogurt and berries

Plain, fat-free Greek yogurt can pack about 15 grams of protein per serving. Add fresh or frozen berries for fiber and natural sweetness, or blend everything into a smoothie with low-fat milk or unsweetened almond milk.

2. Cottage cheese and fruit

A half-cup of low-fat cottage cheese can deliver more than 10 grams of protein. Top it with pineapple, peaches or your favorite fruit for a bit of fiber-filled sweetness.

3. Roasted chickpeas, edamame or almonds

If you’re craving something crunchy, skip the chips. Lightly salted roasted chickpeas, dried edamame or a handful of unsalted almonds all provide protein while delivering that oh-so-satisfying crunch. They’re also easy to toss in your travel bag for busy days.

4. Protein-topped salad

Spruce up a boring bowl of lettuce for a nutrient-filled snack that delivers. Topping your greens with a hard-boiled egg or a few beans offers both protein and fiber without feeling like a full meal.

Looking for a quick-and-healthy dressing to top it off? Try some Dijon mustard with apple cider vinegar and fresh pepper.

5. Tuna or salmon salad and whole-grain crackers

Consider getting a little fishy with your protein-rich snack. Mix up:

One can or pouch of tuna or salmon
One teaspoon of olive oil mayonnaise or avocado mayo
Diced vegetables, like celery or onion

Pair it with whole-wheat crackers for a snack that’s easy to prepare ahead of time.

6. Hummus and veggies

Hummus delivers both protein and fiber. Pair it with crunchy vegetables, like carrots, cucumbers, celery or bell peppers, for a snack that’s colorful, filling and nutrient-dense.

7. Nut butter and apples or celery

Spread a tablespoon or two of natural peanut or almond butter on apple slices or celery sticks for a sweet-and-savory snack that pairs protein with fiber. The combination helps keep you feeling satisfied while adding a satisfying crunch.

8. Cheese and fruit

Cheese and fruit are a classic pairing for good reason. Combine a stick of part-skim string cheese or a few cubes of reduced-fat cheese with grapes, berries or apple slices for a portable snack that’s both filling and nutritious.

9. Open-faced egg sandwich

Eggs are an egg-cellent source of protein, and sticking to just the whites gives you a protein boost with fewer calories.

Toast half of a whole-wheat English muffin and top it with cooked egg whites and a few thin slices of avocado.

“It’s very filling and gives you protein along with whole grains and healthy fats,” Taylor says.

Smart snacking tips

A little planning can make healthy snacking much easier. Taylor recommends:

Snacking with intent: Even healthy snacks should be eaten in moderation. “Most people do well with three meals and one to two snacks each day, depending on their activity level and calorie needs,” Taylor says.
Paying attention to portion sizes: “If your snack has more than about 200 calories, it’s really becoming a mini-meal,” Taylor clarifies. “And if it doesn’t contain protein or fiber, it’s probably not doing much nutritionally.”
Thinking ahead: Prep and portion snacks into containers or bags so they’re ready to go when hunger strikes. The less work you have to do when you’re feeling snacky, the easier it is to reach for a healthy choice.
Bringing your snacks along: Stock your desk or work bag with nutritious choices instead of relying on vending machines.
Listening to your hunger cues: A snack should help bridge the gap between meals — not become an extra meal out of habit.

And remember, healthy snacks aren’t just about topping you off between meals. Done right, they can help you meet your daily nutrition goals while keeping your energy steady and your hunger in check.

“When you choose snacks that actually satisfy you, you’re less likely to overeat later,” Taylor encourages.