10 Easy High-Protein Snacks to Keep You Full and Energised

A well-balanced high protein snack can do much more than simply fill a gap between meals — it can steady your energy, support muscle repair, and keep your blood sugar balanced throughout the day. However it’s all too easy to grab convenient snacks, which often hide added sugars and preservatives. Learning to make smarter choices and planning ahead are key first steps in breaking unhealthy snacking habits.

What Counts as a High-Protein Snack?

A high-protein snack is any snack that gives you at least 10 grams of protein per serving. Ideally, a high-protein snack should combine protein, fibre, and healthy fats to keep you satisfied, energized, and stable in terms of blood sugar.

A truly satisfying and well rounded snack combines three key nutrients:

Protein – to keep you full and support cell and muscle repair
Fibre-rich carbohydrates – to provide sustained energy
Healthy fats – to support brain and hormone function

Examples of High-Protein Snacks

Here’s a clear guide for some common whole-food snacks:

1 large egg – 6 g protein
A quick, versatile snack. Boil, scramble, or enjoy with a pinch of salt and pepper.
100 g plain Greek yogurt – 10 g protein
Creamy and tangy, perfect on its own or topped with berries or a sprinkle of nuts.
30 g almonds (about a handful) – 6 g protein
Crunchy and filling. Great for carrying on-the-go and pairing with fruit.
100 g cottage cheese – 11 g protein
Smooth, high-protein, and pairs well with sliced veggies, fruit, or herbs.
2 slices turkey breast (50 g) – 10 g protein
Lean and convenient. Roll up with a slice of cheese or eat with whole-grain crackers.
1 protein bar – 10–20 g protein (check label)
A handy snack for busy days or post-workout fuel.
1 scoop protein powder (mixed with water or milk) – 20–25 g protein
Quick to prepare and versatile – mix into smoothies, oatmeal, or even pancakes.
30 g beef jerky – 9–10 g protein
Portable and satisfying. Choose low-sodium options for a healthier pick.
1 cup edamame – 17 g protein
Steamed or lightly salted, these green soybeans are a nutrient powerhouse.
2 tbsp peanut butter – 8 g protein
Spread on apple slices, whole-grain toast, or celery sticks for a protein-packed treat.
1 cup milk (dairy) – 8 g protein
Simple, classic, and great with a handful of cereal, a smoothie, or on its own.
100 g canned tuna (in water) – 23 g protein
Mix with a little olive oil or yogurt and enjoy on crackers or in a salad.
1 cup cooked lentils – 18 g protein
A plant-based protein superstar. Great in a small salad or snack bowl.
1 slice cheese (30 g) – 7 g protein
A simple, savory snack – pairs well with fruit or whole-grain crackers.
½ cup hummus – 10 g protein
Perfect for dipping veggie sticks, pita bread, or using as a sandwich spread.
½ cup steamed edamame – 9 g protein
Another great soy option – toss with a pinch of sea salt for a satisfying bite.
⅓ cup roasted chickpeas – 6–10 g protein
Crunchy, flavorful, and easy to keep on hand for a quick protein fix.

Tips

You can easily combine snacks to help reach your protein goal. For instance, pairing one boiled egg, which provides about 6 grams of protein, with a tablespoon of peanut butter, adding roughly 4 grams, gives you a satisfying 10 grams of protein in a single snack.

To make your snacks even more filling, try pairing protein with fiber-rich foods such as fruits, vegetables, or whole grains, which help keep you satisfied for longer and support steady energy levels throughout the day.

Tips for Mindful Snacking

When it comes to snacking, choosing whole foods first is always a smart move. Reach for foods in their natural form — like eggs, yogurt, nuts, or legumes — before turning to processed snacks or protein bars. Pairing protein with fiber-rich foods such as fruits, vegetables, or whole grains can help keep you fuller for longer while supporting healthy digestion. Being mindful of portions also makes a big difference; a simple guide is to aim for about one palm-sized portion of protein alongside a palm-sized portion of a fiber-rich food.

While protein bars or powders can be convenient when you’re travelling, whole-food sources are generally best for daily nourishment and long-term satisfaction. If you do opt for something processed, take a moment to check the nutrition label — a long list of unfamiliar ingredients can be a red flag for ultra-processed foods, which have been linked to health concerns like obesity and cardiovascular disease.

10 High-Protein Snack Ideas & Easy Recipes

Greek Yogurt with Berries and Almonds
A simple yet satisfying snack, Greek yogurt topped with a handful of fresh berries and a sprinkle of sliced almonds is creamy, slightly sweet, and delightfully crunchy. Use half a cup of Greek yogurt, a small handful of your favourite berries, and one tablespoon of almonds. This snack provides around 12 grams of protein, helping to keep you full between meals.

Apple Slices with Peanut Butter
Sliced apples and natural peanut butter make for a naturally sweet and creamy combination. Simply slice a medium apple into rounds or wedges and spread two tablespoons of peanut butter on top. This snack delivers approximately 8 grams of protein, along with fibre to support steady energy.

Bowl of Granola with Milk
Granola is not just for breakfast—it works beautifully as a snack. Take half a cup of granola and pair it with a cup of cow’s milk or fortified plant-based milk for a creamy, protein-packed treat. Depending on your choice of granola, this combination provides roughly 10–12 grams of protein. Adding a few fresh berries can also bring natural sweetness and extra fibre.

Hard-Boiled Eggs with Veggie Sticks
Hard-boiled eggs are a classic protein source, and pairing them with fresh vegetables adds crunch and nutrients. Enjoy two hard-boiled eggs alongside carrot or cucumber sticks. Together, this snack contains about 12 grams of protein, making it a convenient choice for on-the-go nourishment.

Medjool Dates Stuffed with Peanut Butter
For a naturally sweet and indulgent snack, try stuffing Medjool dates with peanut butter. Use two to three dates and fill each with a teaspoon of peanut butter. This combination provides approximately 6–7 grams of protein, while satisfying your sweet tooth in a wholesome way.

Edamame with Sea Salt
Steamed edamame is a snack rich in protein and fiber. Simply take one cup of shelled edamame and sprinkle lightly with sea salt. This snack contains around 18 grams of protein, making it an excellent choice to power you through a busy afternoon.

Tuna Salad on Whole-Grain Crackers
A quick and savory snack can be made using a single-serve pouch of tuna mixed with a teaspoon of olive oil or plain yogurt. Spread the mixture over 4–5 whole-grain crackers. This snack delivers about 20 grams of protein and is perfect when you want something filling without cooking.

Trail Mix with Nuts and Seeds
Create your own trail mix with a mix of almonds, pumpkin seeds, and dried cranberries. Use 2 tablespoons each of almonds and pumpkin seeds and 1 tablespoon of dried cranberries. This crunchy, energizing snack provides roughly 8 grams of protein and pairs fibre with healthy fats for sustained fullness.

Mini Caprese Skewers
A fresh, elegant snack, mini Caprese skewers combine cherry tomatoes, mini mozzarella balls, and fresh basil. Thread five cherry tomatoes and five mozzarella balls onto a skewer with basil leaves in between, then drizzle lightly with olive oil. This snack offers around 10 grams of protein and brings a satisfying balance of flavour and freshness.

Olives and Hummus with Veggie Dippers
Hummus and olives paired with fresh vegetable sticks make a colourful, nutrient-rich snack. Use three tablespoons of hummus, a small handful of olives, and carrot, cucumber, and bell pepper sticks. This combination provides about 6 grams of protein, along with fibre and healthy fats to keep you energized.

Why Protein Matters

Protein in a snack is important because it does much more than just fill you up for a short while. Here’s why:

Keeps You Full Longer

Protein slows digestion, which helps you feel satisfied and reduces the urge to snack mindlessly between meals. Unlike sugar or refined carbs that can cause quick spikes and crashes in energy, protein helps maintain steady energy levels.

Supports Muscle and Tissue Repair

Even outside of workouts, your body continuously repairs tissues, enzymes, and cells. Protein provides the essential amino acids your body needs for this repair and maintenance. After exercise, protein is especially important for rebuilding and strengthening muscles.

Stabilises Blood Sugar

Protein slows the absorption of sugar from carbohydrates into the bloodstream. This helps prevent energy crashes and sugar cravings, keeping your mind and body more balanced.

Boosts Energy and Focus

Because protein digests slowly, it provides a sustained source of fuel for your body and brain, helping you stay alert and focused, especially during long stretches between meals.

Supports Overall Health

Protein contributes to hormone production, immune function, and the creation of enzymes — all essential for overall wellbeing. A snack with protein is not just filling; it’s nourishing.

In short, a high-protein snack acts as both a bridge and a boost: it bridges the gap between meals without leaving you hungry or tired and boosts your body’s ability to repair, maintain, and perform.

When to Enjoy a High-Protein Snack

The best time for a high-protein snack depends on your lifestyle and energy rhythms. You may find it most beneficial:

Between meals – especially if there’s a long gap of more than four hours.
After exercise – within 1–2 hours post-workout to support muscle recovery.
Mid-afternoon – to prevent the energy dips that often lead to mindless snacking.
Early evening – to calm hunger before dinner and avoid overeating later on.

Planning your snacks mindfully can help you stay nourished, focused, and in tune with your body’s natural cues.