27 Healthy Protein Snacks That Actually Taste Good

• Protein: 2g/two-tablespoon serving
• What Our Nutritionist Says: I love hummus because it pairs effortlessly with so many snack staples—whole wheat pita, crackers or sliced raw veggies. While it does provide some plant-based protein, what really makes it satisfying is the fiber and healthy fats from chickpeas and tahini, which help keep you fuller longer and support steady energy.

Hummus is packed with protein—approximately three grams for every two tablespoons—so get dipping. And it’s not just any protein. Chickpeas are high in lysine and tahini is a rich source of the amino acid methionine. Individually, these foods are incomplete proteins, but when you combine them to make hummus, they create a complete protein, which will keep you full for longer. My go-to store-bought brand is Sabra, but hummus is also easy enough to make at home with a food processor or blender. (Hot tip: Start with spicy avocado hummus and go from there.)

• Protein: Varies
• What Our Nutritionist Says: Cheese and crackers is such an O.G. snack for me, and it’s one I still recommend often as a satisfying, balanced afternoon option. The protein and fat from the cheese help with fullness, while the crackers provide energy—plus, let’s be honest, it’s a snack that actually tastes good and feels enjoyable to eat.

Great news: That afternoon cheese board is actually a great snacking option if you’re looking for protein. A one-ounce piece of cheddar cheese provides 6 grams and 20 percent of your recommended daily intake of calcium. To keep your cheese board as nutritious as possible, opt for whole-grain crackers and try (try!) not to devour the entire thing yourself. Might I suggest adding roasted grapes?

• Protein: Varies
• What Our Nutritionist Says: Protein bars can be useful in a pinch—especially when you need something portable and protein-rich. That said, many options are also high in added sugars, which is why I usually recommend them as a backup rather than a staple.

With a name like “protein bar,” you’d assume these snacks have *plenty* of protein. But not all protein bars are worth relying on, as some contain lots of sugar. The healthiest, most filling options should have at least 8 grams of protein, no more than 14 grams of sugar and at least 3 grams of fiber. A few bars that fit the bill include RXBAR, Think! High-Protein Bars and PureWow’s pick, MOSH bars, which have 10 to 13 grams of protein and 7 to 9 grams of fiber, depending on the flavor, not to mention minimal added sugar. They’re also newly reformulated to contain brain-supporting ingredients like Cognizin, a type of citicoline (which is a nootropic which has been studied for attention and memory support) along with lion’s mane, ashwagandha, omega-3s, and vitamins B12 and D3.

• Protein: 6g/one large egg
• What Our Nutritionist Says: I fully support an egg moment at any time of day. Eggs are an excellent source of high-quality protein and provide important nutrients like vitamin D, choline and B vitamins. Hard-boiling a batch at the start of the week also makes for an easy, portable protein option you can grab when hunger hits. 

Wait, you’re not stashing hard-boiled eggs in your bag to eat during the morning commute? Just us? You might want to hop on the bandwagon, because eggs are a fantastic way to get a ton of protein in a portable, bite-size package. One large egg contains 6 grams of protein and about 70 calories, which means you can eat a few without overdoing it. I like an eight-minute egg that’s still jammy but not messy, topped with a sprinkling of everything bagel seasoning.

• Protein: 2g/three-cup serving
• What Our Nutritionist Says: I wouldn’t consider popcorn a protein-rich snack on its own, but it’s a fiber-rich option that works really well as part of a balanced snack. Pairing popcorn with something like hummus and veggies or cheese and crackers helps add protein and fat, making it much more satisfying.

Movie theater popcorn has gotten a bad rap, but only because it’s doused in oil, salt and artificial ingredients. But popcorn on its own is actually a healthy snacking choice: Air-popped, a three-cup serving has 120 calories and 2 grams of protein. Jazz it up with a seasoning of your choice, like cayenne, garlic powder, hot sauce or hot honey (trust us, try it). If you wanted to drizzle on a little butter, I wouldn’t tell.

• Protein: Varies
• What Our Nutritionist Says: Energy bites are a great option because they’re endlessly customizable. When I make them, I always include hemp seeds and peanut butter to boost the protein, along with fiber and healthy fats, which helps make them a more sustaining snack.

Call ’em energy bites or protein balls—either way they’re as delicious as they are good for you. Usually made with a mix of nuts, seeds, nut butter, oats and protein powder, these no-bake treats are easy to prepare and great to keep in your fridge for hangry emergencies. Want to try your hand at making them at home? This recipe for no-bake chocolate pistachio protein balls from Cotter Crunch is a delicious place to start.

• Protein: Varies
• What Our Nutritionist Says:  I know what you’re thinking…homemade granola sounds like a lot of work. But it’s actually super simple, and as a dietitian, I recommend it all the time. This cocoa peanut butter granola is perfect for batch-making, provides a good dose of protein and when you top it on Greek yogurt, you’ve got a snack that’s not only satisfying but also keeps you full longer, thanks to the protein and healthy fats.

Oats are a surprisingly good source of protein, at 13 grams per half-cup serving. But I wouldn’t recommend eating dry oats out of the canister, so turn them into granola. This cocoa peanut butter granola recipe has the added benefit of peanut butter, so it offers 9 grams of protein per serving. I know what I’ll be snacking on tomorrow.

• Protein: 21g/one-cup serving of 2 percent Greek yogurt
• What Our Nutritionist Says: Greek yogurt is my go-to for boosting protein—it’s versatile, tasty and easy to fit into just about anything. Blend it into smoothies, swap it for sour cream or enjoy it on its own. Beyond protein, it’s also a great source of calcium, which supports bone health.

Fun fact: Greek yogurt actually has more protein and less sugar per serving that regular yogurt, even though it’s made from the same ingredients. That’s because the liquid is strained out, leaving behind a protein-rich (and impossibly creamy) treat. That equates to a more filling snack than regular yogurt alone, according to one University of Missouri study.

A one-cup serving of 2 percent Greek yogurt has about 250 calories and 21 grams of protein per serving, not to mention 19 percent of the recommended daily intake of calcium. You’ll find a container of Fage 2-percent Plain Greek yogurt in my fridge at all times. Top it with fresh berries, nuts or seeds to up the ante (or serve it with apple slices and honey for dipping).

• Protein: 13g/one (cooked) cup
• What Our Nutritionist Says: Edamame is definitely an unsung hero when it comes to protein—packed with plant-based protein, fiber and micronutrients like iron and folate. I love tossing it into salads or roasting it for a crunchy snack. It’s an especially great option for vegans, vegetarians or anyone looking to sneak in more protein and nutrients throughout the day.

Edamame are basically whole, immature soybeans, and soy equals major protein. A one-cup serving of cooked edamame provides 13 grams of protein, so it’s a simple, filling energy boost. Buy it in freeze-dried form for a convenient, on-the-go option or stock your freezer with a few bags of frozen edamame for steaming, sautéing and roasting (as in the recipe below). Pass the soy sauce, please. I have also found edamame to be remarkably kid-friendly: my own picky offspring can put away a ton of edamame if I give them a quick boil and toss them with olive oil or butter.

• Protein: 21g/100 grams
• What Our Nutritionist Says: The limit does not exist when it comes to how many times I’ve recommended adding chickpeas to someone’s diet. Canned chickpeas are shelf-stable, affordable, and packed with protein and fiber. Toss them in olive oil and spices, roast them and you’ve got a crunchy snack—or an easy way to boost protein and fiber in just about any meal.

Sure, you could eat plain chickpeas straight out of a can…or you could roast them with olive oil, salt and pepper for a jazzed up, protein-rich snack that’s crispy and crunchy in all the right ways. Chickpeas have 21 grams of protein per 100 grams, and you probably already have a can in your pantry. To roast them, rinse, drain and dry a can of chickpeas, then toss with olive oil, salt, pepper and any seasonings you like and roast in a 375°F oven until golden and crisp. Voilà, snack time is now. Psst: If you don’t have the patience to roast them in the oven, I love to crisp chickpeas up in a skillet with a little olive oil and a salted seasoning blend of cumin and paprika. It only takes a few minutes on high heat, and the end result is great as a stand-alone snack, but can also really enhance any salad in lieu of croutons.

• Protein: 7g/two-tablespoon serving
• What Our Nutritionist Says: I love peanut butter for so many reasons—not only does it add delicious creaminess to just about anything, but it’s also a solid source of protein, fiber and heart-healthy monounsaturated fats. Whether you’re stirring it into smoothies, spreading it on toast or using it as a dip for fruit, it helps keep you full and satisfied while giving your body nutrients that support energy and overall health.

Nope, peanut butter is definitely not just for sandwiches. A spoonful of peanut butter is one of my go-tos when I need something to eat, fast. “The fat and fiber in peanuts help provide satiety, or feelings of fullness,” says Dr. Felicia Stoler, DCN, a registered dietician, nutritionist and exercise physiologist. Whether you choose a natural version, a crunchy option or, my personal favorite, Creamy Jif, peanut butter packs a hefty 7 grams of protein for every two-tablespoon serving. Pair it with whole-wheat crackers, apple slices or a banana for a carbohydrate boost, or add a spoonful to a smoothie for a creamy treat. Keep a jar in your work desk or pantry (or both) so you always have a snack on hand.

• Protein: 12g/half-cup serving
• What Our Nutritionist Says: My current secret weapon for boosting protein in just about anything is cottage cheese. I love mixing it into scrambled eggs for extra creaminess, blending it into dips or pairing it with fruit for a satisfying snack. Cottage cheese is not only packed with high-quality protein that supports muscle maintenance and satiety, but it’s also a good source of calcium, which is important for bone health. 

Nope, it’s not just a diet food. Cottage cheese has so much protein, guys! It’s also delicious with a bit of freshly ground black pepper, or fresh fruit. Depending on the brand, a half-cup serving of cottage cheese has about 12 grams of protein and just 110 calories. Don’t knock it ’til you’ve tried it.

• Protein: 16g/three-ounce serving
• What Our Nutritionist Says: I’m obsessed with canned tuna, and I’m equally obsessed with recommending it as an easy way to boost protein. It’s shelf-stable, so you can always have it on hand, and it’s incredibly versatile—especially when you jazz it up with a little salt, pepper, mustard, lemon juice and fresh dill. Tuna is a lean source of high-quality protein, packed with nutrients like vitamin D, selenium and omega-3 fatty acids, which support heart and brain health. It’s one of my go-to protein options…just be prepared for the occasional side-eye if you bring a tuna sandwich into a public space!

Don’t reserve that canned tuna for lunchtime melts. It’s also a quick, substantial nosh, coming in at 16 grams of protein per three-ounce serving. And you don’t have to eat it straight out of the can. Dress it up with a little mustard or mayonnaise, add some fresh black pepper and use it as a topper for crackers or toast.

• Protein: Varies
• What Our Nutritionist Says: In my world, tinned fish are having a major moment—and for good reason. They’re an easy way to elevate just about any cracker, toast or salad, while packing a punch of high-quality protein and heart-healthy omega-3 fatty acids. Keeping a few tins in the pantry is a nutrition hack I swear by. They’re perfect for a quick, satisfying and nutrient-rich snack or mini-meal anytime.

If you don’t have a tin of sardines tucked away in your pantry, it’s time to stock up. Sardines, anchovies and other tinned fish and seafood are an excellent source of protein, with about 20 grams per three-ounce serving, give or take. Furthermore, they have tons of omega-3 and omega-6 fatty acids, vitamins D and B12, iron and iodine, says the U.S. Department of Agriculture. Not sold yet? They’re tasty on crackers and bread, drizzled with olive oil or doused in hot sauce. Buy a tin of Matiz sardines and thank us later.

• Protein: 6g/one-ounce serving
• What Our Nutritionist Says: I’m a huge fan of almonds for snacks—they’re crunchy, satisfying, and packed with protein to help keep you full between meals. Just a small handful provides around 6 grams of protein, plus heart-healthy fats, fiber, vitamin E and magnesium. I love tossing them into yogurt, oatmeal or salads—or just eating them straight from the bag for a simple, balanced snack that actually sticks with you.

Nuts in general are an excellent source of protein, but almonds are especially so, clocking in at 6 grams per one ounce serving. And when you consider the fiber content (4 grams per serving) and the healthy fats, you’ve got a recipe for a filling, heart-healthy protein snack, says the Mayo Clinic. Luckily, there’s a huge variety in the grocery store aisle, from raw to wasabi flavored, but I usually stick with classic lightly salted. (What can I say? I’m a purist.) The only caveat? Almonds (and all nuts, for that matter) are pretty calorie-dense, so watch your portions. BTW, “a handful” amounts to about 20 almonds.

• Protein: 6g/stick
• What Our Nutritionist Says: I include string cheese in my diet almost every day because it’s convenient, portable and—let’s be honest—delicious. Beyond being tasty, string cheese is a great source of high-quality protein and calcium, which supports muscle health and strong bones. It’s also easy to pair with fruit, whole-grain crackers or veggies to make a balanced, satisfying snack that keeps you fueled between meals.

This childhood favorite happens to be a smart snack, if you’re in need of protein on-the-go. One cheese stick provides 6 grams of protein and only 1 gram of carbs, making it a good option for keto dieters. Any brand or flavor will do, but I’m partial to the O.G., mozzarella.

• Protein: 4g/serving
• What Our Nutritionist Says: There’s something so comforting about a sleeve of peanut butter crackers—and surprisingly, they provide more protein than you might expect. While 4 grams isn’t quite enough for a fully balanced snack (I usually aim for 12 to 15 grams of protein per snack), pairing them with something like Greek yogurt, a boiled egg or a handful of nuts can turn them into a satisfying, protein-rich bite. 

There’s no shame in stashing a few packages of peanut butter crackers in your desk for peckish afternoons, especially considering they can contain around 4 grams of protein per serving. Even better, make your own with whole-grain crackers and your trusty jar of peanut butter. You’ve got one of those, right?

• Protein: Varies
• What Our Nutritionist Says: I’m not kidding when I say a handful of trail mix often rescues me from the midafternoon slump. I look for mixes that are mostly nuts with a few fun add-ins like dried fruit and chocolate. The nuts provide protein, fiber and healthy fats to keep you satisfied, while the dried fruit and chocolate make it an enjoyable, energizing snack you actually want to eat.

Think of trail mix as having all the benefits of nuts plus some fun extras, like dried fruit, coconut flakes and, if you're lucky, chocolate. You can make your own at home or choose one at the grocery store, but try to seek out a trail mix that has around 8 grams of protein per serving for the most filling snack. (I’d be lying if I said Target Monster Trail Mix wasn’t my favorite, but it also contains 17 grams of sugar per serving—oops.) The ideal trail mix is heavy on the nuts and light on the peanut butter chips.

• Protein: Varies
• What Our Nutritionist Says: For busy days, having convenient options like fruit and nut bars on hand is a total lifesaver. I usually recommend choosing bars with at least 6 grams of protein to help keep you full and satisfied. Bonus points: The combination of fruit and nuts adds fiber, healthy fats and micronutrients, making these bars a more balanced and nourishing choice compared with traditional granola bars.

If granola and trail mix had a delicious baby, this would be it. Fruit and nut bars are a convenient snack, and most have about 6 grams of protein per bar. I like KIND bars because they have minimal sugar (just 5 grams per bar) and come in a wide variety of flavors, like dark chocolate sea salt and blueberry vanilla.

• Protein: 6g/one-ounce serving of deli turkey
• What Our Nutritionist Says: Why are we sleeping on deli meat? Turkey roll-ups are a quick, convenient way to get high-quality protein, perfect for a snack or light lunch. Adding a slice of cheese not only boosts flavor but also adds extra protein and calcium, making this simple bite surprisingly balanced and satisfying.

If you have lunchmeat in your fridge, put it to good use and make a few quick turkey rollups. This is more of an art than a science, and you can fill them with whatever you like (cheese, veggies, more cheese). One ounce of turkey has 6 grams of protein. Go to town.

• Protein: 6g/one (cooked) cup
• What Our Nutritionist Says: Oatmeal is a breakfast staple for a reason—and surprisingly, it contains a decent amount of protein on its own. To make it even more satisfying and nourishing, I love topping it with additional protein-rich ingredients like pumpkin seeds, hemp seeds, or a spoonful of nut butter. This combination not only boosts protein content, but also adds fiber, heart-healthy fats and micronutrients like magnesium, zinc and vitamin E. It’s a simple way to turn a bowl of oats into a balanced, energy-sustaining meal that fuels your morning.

Does it come as a surprise that oatmeal has a fair amount of protein? Even though it’s a grain, one cup of cooked oatmeal contains 6 grams of protein (and only 150 calories), making it a healthy snack that will stick to your ribs. Top it with nuts, seeds or peanut butter for an extra protein boost. This recipe for overnight oats with peanut butter and banana makes a convenient breakfast and an even better snack.

• Protein: 13g/one half-cup serving (varies)
• What Our Nutritionist Says: Chicken is a great source of lean protein, but I get it—chicken fatigue is real. Making dishes like chicken salad is a simple way to mix things up and keep meals interesting. Adding fresh herbs not only amps up flavor, but also provides antioxidants and vitamins like vitamin C, vitamin K and folate, giving your meal an extra nutrition boost.

We give you full permission to turn a lunchtime staple into a snack. Why? Because it’s a protein goldmine. One serving of this recipe for Greek yogurt chicken salad has seven grams of protein and 113 calories. It’s light yet filling, which is exactly what I need from an afternoon pick-me-up.

• Protein: 10g/serving
• What Our Nutritionist Says: Did someone say a snack made entirely of cheese? Sign me up. I love cheese, and it’s a great protein-rich option for a midday boost. Pair it with some fiber—like raw veggies—or healthy fats, like guacamole for dipping, and you’ve got yourself a balanced, satisfying snack.

What the heck is a cheese snack, you ask? Good question. There’s an entire category of munchables on the market that’s made of dehydrated cheese, so it’s crispy like a cracker and cheesy like, well, cheese. One such example? Whisps Cheddar Cheese Crisps, which provide 9 grams of protein per serving and are made of just one ingredient: cheddar cheese.

• Protein: 9g/one-ounce serving (varies)
• What Our Nutritionist Says: Jerky is one of my favorite sources of protein when I’m traveling or hiking. It’s portable, shelf-stable and can be a high-quality protein option—just be sure to choose one that’s minimally processed and lower in added sugar and sodium. 

Backpackers and hikers are onto something: Jerky is a healthy, protein-rich snack, largely because it’s made of meat (or fish or mushrooms, if you’re into that kind of thing). A one-ounce serving of beef jerky packs a whopping 9 grams of protein. If you choose store-bought beef or turkey jerky, try to find the least processed option. Or opt to make your own, if you have a dehydrator on hand.

• Protein: 6g/32-gram serving (varies)
• What Our Nutritionist Says: I recommend nut butter all the time—it’s an easy way to boost protein, fiber and heart-healthy fats in a snack or meal. It also somehow makes just about everything taste better. Nut butter blended into a fruit smoothie? Say less—it adds creaminess, protein and keeps you feeling full longer. My favorite peanut butter alternatives are almond butter and cashew butter.

If you want the protein content of peanut butter but are allergic to peanuts (or just don’t like the taste), plenty of other nut butters offer similar nutritional content and versatility without the peanuts. Even better, many nut butters are minimally processed without mystery ingredients. Justin’s Almond Butter, for example, is made with nothing but dry roasted almonds and oil, and has 6 grams of protein per 32-gram serving. Almond butter and jelly sandwich, anyone?

• Protein: 9g/one-ounce serving
• What Our Nutritionist Says: I’m obsessed with pumpkin seeds—they’re crunchy, incredibly versatile and packed with nutrients like magnesium, zinc, and healthy fats. I love grabbing a handful on their own, roasting them for extra flavor or tossing them into a bowl of Greek yogurt. Basically, pumpkin seeds are one of those ingredients you can mix and match however you see fit.

With 9 grams of protein and 2 grams of fiber per serving, roasted pepitas are sure to hold you over between meals. According to the American Sleep Association, they're a good source of the sleep-inducing mineral magnesium and amino acid tryptophan to boot, so you may want to have them as a "dessert" of sorts. They're also packed with zinc, impossibly crunchy and easy to roast at home.

• Protein: 5g/serving (varies)
• What Our Nutritionist Says: Chia pudding is one of my favorite low-effort meal prep staples. Making a batch at the beginning of the week keeps breakfast simple but surprisingly satisfying. While a basic three-ingredient version works, I always recommend using an equal mix of almond milk and Greek yogurt—the added protein and creaminess make it far more filling and balanced.

Not only is chia pudding beloved for being a make-ahead, nutritious snack, but it's also packed with heart-healthy fats. Chia seeds contain calcium, phosphorus, manganese and omega-3s, says Healthline. It can be made vegan if you don't consume milk, but know that using dairy will boost the protein content even more. (Psst: Try this three-ingredient recipe that's dairy-free and topped with honey and fruit.)