How Can I Get More Protein Into My Diet? Top High-Protein Snacks

A person wondering how to incorporate high protein snacks into her diet.

Eating enough protein is essential for maintaining and building lean muscle mass, feeling full and satisfied, and supporting overall health. However, many people struggle to meet their daily protein needs through meals alone. Adding in healthy, high-protein snacks is an easy way to boost your intake.

Why Is Protein So Important?

Protein is composed of amino acids, the building blocks used for growth and maintenance of body tissues, including muscle. Getting adequate protein provides numerous benefits:

  • Increases feelings of fullness to support weight management
  • Preserves lean muscle mass during weight loss
  • Supports muscle growth and recovery from exercise
  • May improve bone health
  • Boosts metabolism slightly

How Much Protein Do You Need?

The recommended daily intake (RDI) is 0.8 g of protein per kilogram of body weight. However, many experts suggest active individuals consume 0.5-0.8 g protein per pound of body weight daily for muscle maintenance and growth. For a 150 lb person, this equals 75-120 g of protein per day.

15 Delicious High-Protein Snack Ideas

Incorporating nutrient-dense, high-protein snacks into your day is a convenient way to meet your needs. Here are some tasty options to try:

1. Greek Yogurt and Berries

Greek yogurt delivers a massive protein punch - around 20 g per 7 oz serving! Top it with fiber-rich berries and a sprinkle of slivered almonds or pepitas. Add in some freeze-dried strawberries or raspberries for some extra sweetness and crunch!

2. Hard Boiled Eggs

Inexpensive and portable, hard-boiled eggs are one of the highest-quality protein sources. Have one or two eggs as a snack with a handful of nuts.

3. Edamame

These steamed soybeans pack 19 g of plant-based protein per cup! Toss edamame in the air fryer for 5 minutes with a spritz of olive oil and a sprinkle of sea salt.

4. Protein Smoothie

Blend together swiig's whey or vegan protein powder, milk/milk alternative, frozen fruit, greens, nut butter and chia or flax seeds. You can also blend into oatmeal or baked into your favorite baked goods for an extra protein punch.

5. Jerky (beef, turkey, chicken, or plant-based options) 

Jerky is a convenient, high-protein snack that comes in a variety of flavors and can be easily stored in your bag or pocket.

6. Protein bars (look for bars with < 10 g sugar and high protein content)

Protein bars are a quick and easy snack that can provide a significant amount of protein, but be sure to choose ones with low sugar content.

7. Trail mix with a variety of nuts and seeds (e.g., almonds, walnuts, pumpkin seeds, sunflower seeds)

Trail mix is a versatile snack that combines the protein and healthy fats from nuts and seeds, making it a satisfying option for on-the-go snacking.

8. Hummus and assorted veggies (carrots, celery, bell peppers, cucumber slices)

Hummus is a protein-rich dip made from chickpeas that pairs well with a variety of crunchy vegetables for a nutritious and refreshing snack.

9. Cottage cheese and fruit (e.g., berries, sliced apples, or peaches)

Cottage cheese is a high-protein dairy product that can be combined with fresh fruit for a sweet and satisfying snack.

10. Tuna or salmon pouches with whole-grain crackers

Tuna and salmon pouches are convenient sources of lean protein that can be enjoyed with whole-grain crackers for a filling and nutritious snack.

11. Roasted chickpeas (seasoned with your favorite spices)

Roasted chickpeas are a crunchy and savory snack that is high in protein and fiber, and can be customized with your favorite seasonings.

12. Nut butter powders (peanut, almond, or cashew) with sliced apples or celery

Nut butter powders provide a convenient and calorically-conscious way to enjoy the protein and healthy fats from nuts, and can be paired with sliced apples or celery for a balanced snack.

13. Overnight oats with protein powder, nuts, and fruit

Overnight oats are a convenient and customizable snack that can be prepared in advance with protein powder, nuts, and fruit for a filling and nutritious option.

14. Quinoa or bean salad (pre-made and stored in individual containers)

Quinoa and bean salads are protein-rich and filling snacks that can be prepared in advance and stored in individual containers for easy portability.

15. Chia seed pudding (made with chia seeds, milk, and protein powder)

Chia seed pudding is a creamy and nutritious snack that can be made with chia seeds, milk, and protein powder for a filling and protein-rich treat.

16. Guacamole with whole-grain pita chips or veggie slices

Guacamole is a flavorful and protein-rich dip made from avocados that can be enjoyed with whole-grain pita chips or vegetable slices for a satisfying snack.

A person eating a protein bar.

Fuel Your Day with Protein-Rich Snacks from swiig

Consuming high-quality protein from whole food sources like lean meats, eggs, dairy, legumes and nuts throughout the day supports muscle growth, appetite control and overall health. Snacks are an ideal way to boost your intake beyond just meals. Be creative in the kitchen and always have portable protein snacks on hand! Check out swiig’s range of all-natural whole foods today. 


Health - How Does Eating Protein Help You Build Muscle?

Harvard Health - High-protein foods: The best protein sources to include in a healthy diet

Khan Academy - Introduction to proteins and amino acids

Atrium Health - A Building Block for Good Health: The Benefits of Protein

Harvard Health - How much protein do you need every day?

Healthline - 30 High Protein Snacks That Are Healthy and Portable

Verywell Health - 20 Healthy High-Protein Snacks

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    Nutrition (per serving)