Whether you’re aiming to build muscle, boost your energy between meals, or just crush those mid-afternoon cravings without the crash, protein-packed snacks are your best friend. They help you stay fuller longer, balance blood sugar, and support recovery after a workout.
Looking for snacks that won’t spike your blood sugar but still keep you full? Protein is your friend! 💙
Here’s a list of our favorite protein snacks that combine convenience, flavor, and real nutritional value — all tried-and-true favorites we keep coming back to.
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1. String Cheese or Cheese Cubes
- Protein: 6–8g per stick
- Why we love it: Portable, creamy, and satisfying. Pair with a few grapes or whole grain crackers for a complete snack.
2. RXBAR or RXBAR Minis
- Protein: 12g (full bar) / 6g (mini)
- Flavor Pick: Chocolate Sea Salt or Peanut Butter
- Why we love it: Made from simple ingredients like egg whites, dates, and nuts — no fillers.
3. Jerky or Meat Sticks
- Protein: 4–10g per stick
- Brand Faves: Chomps, Country Archer, Epic
- Why we love it: Savory, shelf-stable, and a great low-carb option.
4. Greek Yogurt (Plain or Lightly Sweetened)
- Protein: 12–18g per cup
- Brands: Chobani, Oikos Triple Zero, Siggi’s, Two Good
- Why we love it: Creamy, tangy, and versatile. Top with berries and nuts for crunch.
5. Roasted Chickpeas
- Protein: ~6g per ¼ cup
- Brands: Happy Snack Co, The Good Bean, Feel Festive
- Why we love it: Crunchy, high in fiber, and easy to portion out.
6. Hard-Boiled Eggs
- Protein: 6g per egg
- Why we love it: Zero prep if you buy them pre-cooked. Sprinkle with a little salt, pepper, hot sauce, or everything bagel seasoning.
7. Protein Bars
- Protein: 10–20g
- Favorites: Barebells, ONE Bar, Built Bar, Aloha Plant-Based, Fit Crunch, Quest, Pure Protein
- Why we love it: Great for on-the-go, with a dessert-like taste.
8. Nut Butter Packets
- Protein: 6–9g per packet
- Brands: Justin’s
- Why we love it: Easy to stash in a bag or desk. Try it on apple slices, toast, or straight from the pouch.
9. Cottage Cheese
- Protein: 13–15g per cup
- Why we love it: Creamy, low in sugar, and pairs well with fruit or veggies.
10. Trail Mix (Protein-Boosted Varieties)
- Protein: 7–10g per ¼ cup
- Tip: Look for ones with added soy nuts, pumpkin seeds, or protein clusters.
- Why we love it: Sweet, salty, and totally customizable.
11. Fairlife Protein Shake– one of our favorites
- Protein: 30g per shake
- Why we love it: Tastes like a milkshake, but with muscle-building benefits.
12. High-Protein Muffins or Pancake Bites
- Protein: 10–14g per serving
- Brands: Kodiak Cakes, FlapJacked Mighty Muffins, Quest
- Why we love it: A warm, filling snack you can microwave in a minute or take with you on the go.
13. Protein Chips or Puffs
- Protein: 6–20g per bag
- Brands: Quest, IWON Organics, Wilde Chicken Chips, Pure Protein, Legendary
- Why we love it: Crunchy and fun, like a cheat snack — but with a protein bonus.
14. Edamame Beans
- Protein: ~11g per bag
- Brands: The Only Bean, The Best Bean Co.
- Why we love it: Crunchy and various flavors- we love the spicy ones!
15. Protein Pop Tarts
- Protein: 22g
- Brands: Legendary
- Why we love it: Great pastry option, like a cheat snack or breakfast option with lots of flavors — but with a protein bonus.
16. Protein Pastries
- Protein: 22g
- Brands: Legendary donuts, Legendary cinnamon rolls
- Why we love it: Great pastry option, like a cheat snack or breakfast option with lots of flavors — but with a protein bonus.
17. Protein Pretzels
- Protein: ~20-28g per bag
- Brands: Lenny and Larry, Crisp Power
- Why we love it: Crunchy, salty snack packed with protein. Lots of flavor choices.
18. Protein Cereals
- Protein: ~8-20g depending on brand
- Brands: Cheerios, Catalina Crunch, Magic Spoon, Premier Protein, Three Wishes
- Why we love it: Cheerios are my son’s favorite protein cereal, some of the other brands he did not enjoy as much. Eat for breakfast, or put it in a small bag for a snack.
19. Crunchy Cheese Snack
- Protein: ~10g
- Brands: Whisps, Moon Cheese
- Why we love it: Crunchy cheese to enjoy as a snack, or put on top of salads. Many varieties of flavor choices.
20. Protein Cheese Crackers
- Protein: ~10g
- Brands: Quest, Pure Protein
- Why we love it: Crunchy cheese to enjoy as a snack, or put on top of salads. Many varieties of flavor choices.
21. Protein Wafers
- Protein: ~10g
- Brands: FitCrunch, PowerCrunch
- Why we love it: Crunchy protein wafer, tastes like a cookie bar, great flavor choices.
22. Protein Cookies
- Protein: ~4-15g
- Brands: Lenny and Larry, Catalina Crunch, Quest, Lenny and Larry Cremes, Cookie Bars, HighKey
- Why we love it: Delicious protein cookies, we only eat half of the large cookies since they are filling.
👀 Bonus: Protein + Fiber = Winning Combo
Pairing protein with fiber helps keep you satisfied longer. Try combining some of these snacks with fruit, veggies, or whole grains to create a mini-meal that fuels you without the crash.
🎯 Final Word
Snacking smart doesn’t mean boring. With these high-protein favorites, you can feel good about what you’re eating — whether you’re building muscle, losing weight, managing blood sugar, or just powering through your day.
