If you’re like most people who train seriously and work long hours, having a proper meal isn’t always possible. And when you’re rushed, it’s easy to grab whatever’s nearest – which is usually whatever’s worst. As many as one in three people don’t eat enough healthy foods during the day because of this exact problem.
That’s where high protein snacks come in. Unlike a full meal, these are things you can eat on the go, fit in your bag or purse, and have ready in under two minutes. They’ll provide you with energy throughout the day, help you hit your daily protein target, and keep the hard-earned muscle you’ve worked for.
Here’s the best part: most of these require zero cooking. Just grab and go.
Dairy-Based High Protein Snacks
1. Cottage Cheese with Fruit
Cottage cheese has long been a dieter’s staple. Half a cup contains around 100 calories and 16 grams of protein, and it’s packed with calcium, iron, and vitamin A. Add some diced pineapple, blueberries, or banana and you’ve got a high protein, high fibre snack in about 30 seconds.
If you’re looking to gain weight, substitute with hard cheese which has a higher fat content. If you want something more creative, mix cottage cheese with protein powder and berries — it makes a genuinely good high-protein dessert.
Protein: ~16g per half cup | Calories: ~100
2. Greek Yogurt with Nuts and Berries
Greek yogurt contains up to 20 grams of protein per cup — roughly double that of regular yogurt — and it’s lower in lactose too, making it easier on the stomach. Go for the plain, fat-free variety. The flavoured versions are packed with sugar.
Add a handful of almonds and some mixed berries. To save on calories, leave out the berries and just go with nuts. Either way, you have a high-protein snack that takes less than a minute to put together.
Protein: ~17–20g per cup | Calories: ~100–150
3. String Cheese
Possibly the easiest snack on this list. Grab it from the fridge, eat it. That’s it. Choose a low-fat variant and pair it with fruit or vegetables if you want something more substantial.
Protein: ~7–8g per stick | Calories: ~80
4. Mini Cheese Platter
Dice a low-fat pepperjack cheese stick, add a small handful of nuts, and throw in some fruit or berries. You get protein from the cheese, healthy fats from the nuts, and natural sweetness from the fruit — a snack that satisfies both sweet and salty cravings at once. No cooking, no fuss.
Protein: ~10–12g | Calories: ~200
Egg-Based High Protein Snacks
5. Hard Boiled Eggs
Eggs are a bodybuilding superfood — they contain all 9 essential amino acids, making them a complete protein source. Hard boil a batch at the start of the week and keep them in the fridge. Grab two or three whenever you need a protein hit. Add a pinch of salt. Done.
Protein: ~6g per egg | Calories: ~78
6. Egg Whites
For those watching calories and fat closely, egg whites are pure protein — fat-free and cholesterol-free. One egg white contains 4 grams of protein at just 15 calories. Compare that to a whole egg: over 70 calories and 213 milligrams of cholesterol.
A practical compromise: an omelette with two egg whites and one whole egg gives you around 100 calories and 14 grams of protein. You get the yolk’s nutrients without the full calorie load. Related: Why Eggs Are an Amazing Fat Loss Food
Protein: ~4g per egg white | Calories: ~15
7. Egg Muffins
The one snack on this list that requires a little upfront prep — but only once a week. Mix eggs with cheese and diced bacon or vegetables, pour into a muffin tin, bake for 20 minutes. You now have a week’s worth of grab-and-go protein snacks sitting in your fridge. Carb-free, high protein, and better than anything from a vending machine.
Protein: ~8–10g per muffin | Calories: ~100
Meat and Fish High Protein Snacks
8. Beef Jerky
People think beef jerky is junk food because it’s sold next to crisps and chocolate. In actual fact, it’s made from dried beef — often with no extra additives whatsoever — and provides 24 grams of protein and just 70 calories per serving. It’s available in strips or in bar form, requires no refrigeration, fits in any bag, and lasts for weeks. The perfect desk snack.
The only catch: most commercial brands are high in sodium. Look for reduced-sodium, preservative-free varieties from health stores.
Protein: ~24g per 50g | Calories: ~70
9. Tuna
Tuna is one of the highest protein sources available. A standard can contains around 20 grams of protein with minimal fat and virtually no carbs. When it comes to portable snacking, the sandwich reigns supreme — prepare a tuna salad sandwich on wholemeal bread the night before, store it in the fridge, and you’re ready to go the next day.
For something different, top small slices of bread with tuna, diced tomatoes, and cheese, and bake until the cheese melts. Or simply eat it straight from the can if you’re in a real hurry. Buy it packed in water, not oil.
Protein: ~20g per can | Calories: ~90
10. Tuna Salad Wraps
Spread one-third of a cup of tuna mixed with a tablespoon of low-fat mayo onto a large lettuce leaf and roll it up. Zero carbs, packed with protein and omega-3s, and takes about 60 seconds to make. Better than anything on a petrol station forecourt.
Protein: ~15g | Calories: ~100
11. Turkey and Cheese Rollups
Take a few slices of natural deli turkey — buy it from the deli counter rather than pre-packaged processed versions — wrap them around a piece of low-fat Swiss cheese, and roll into a tight cylinder. Store in a container and eat them like a bar. Turkey is naturally low in fat and high in protein; paired with low-fat cheese this is one of the best protein-per-calorie snacks you can find. Related: 15 Cheapest Sources of Protein
Protein: ~15–20g per 2 rolls | Calories: ~150
12. Shrimp Cocktail
Pre-cook and peel shrimp in batches, then keep them frozen. When you want a snack, pull out what you need and defrost quickly. Dress with cocktail sauce. Low-calorie, high-protein, and feels a bit more indulgent than it actually is.
Protein: ~20g per 100g | Calories: ~90
Plant-Based High Protein Snacks
13. Nuts and Seeds
Almonds, peanuts, walnuts, sunflower seeds, pumpkin seeds — all high in protein and healthy fats. One cup of almonds (95g) provides 20 grams of protein, 21 grams of carbs, 47 grams of healthy fats, 24% of the RDA for calcium, and 20% of the RDA for iron. Eat them raw, sprinkle on salads, or mix with whole grains.
Sunflower seeds are a particularly good option — rich in essential fatty acids, vitamins, and antioxidants. One handful a day keeps cravings at bay. Watch the portion size though — nuts are calorie-dense.
Protein: ~6g per handful | Calories: ~160
14. Peanut Butter with Fruit
Peanut butter contains about 5 grams of protein per tablespoon alongside 8 grams of healthy fat and 3 grams of carbs. Some people like it spread on bread — personally I like it more with fruit, because this way you’re also adding fibre to your protein snack. Apple slices, banana, or celery sticks all work well. Always opt for natural peanut butter — ingredients should be peanuts and salt, nothing else.
Protein: ~5g per tablespoon | Calories: ~90
15. Apple Slices with Nut Butter
Slices of apple topped with any nut butter. Simple, portable, satisfying. Almond butter is worth trying alongside peanut butter — it has a more diverse nutritional profile. Whatever you choose, look for natural versions that are low on preservatives and added sugars.
Protein: ~5–7g | Calories: ~200
16. Hummus with Vegetables
Hummus — chickpeas, olive oil, lemon juice, salt — is protein-rich and helps keep blood sugar levels balanced, which is what makes it so effective at resisting sweet cravings. Skip the bread. Dip celery sticks, sliced bell peppers, or carrots instead. You get protein and fat from the hummus, fibre from the vegetables, and very few unnecessary carbs.
Protein: ~4g per 2 tablespoons | Calories: ~70
Supplement-Based High Protein Snacks
17. Protein Shakes
When there’s genuinely no time for food, a protein shake is the fastest protein delivery available. A 30-gram serving of whey protein provides 20–25 grams of protein for around 100–130 calories. Add a glass of milk and that’s another 8 grams of protein on top. Protein shakes are easy to consume immediately after a workout or between meals. Related: Types of Protein Supplements: The Complete Guide
Chocolate Berry Shake: 1 scoop chocolate protein powder + 1.5 cups soy milk + handful of frozen berries. Blend. Done in 60 seconds.
Peanut Butter Banana Shake: half a frozen banana + 2 tablespoons peanut butter powder + 1.5 cups soy milk. Blend. Ideal post-workout.
Protein: ~20–25g per scoop | Calories: ~100–130
18. Protein Bars
A quality protein bar — 22–30 grams of protein, 18–20 grams of carbohydrates, 1–5 grams of fat — is the ultimate convenience snack. Easy to carry anywhere, no preparation, no refrigeration. If you’re on a low-carb diet, look for bars with no more than 12–15 grams of carbs per serving. Read the label carefully — many protein bars are just candy bars with a protein label. If sugar appears in the first three ingredients, put it back.
Protein: ~20–30g | Calories: ~200–250
Other Quick High Protein Snacks
19. Oatmeal with Yogurt
Oatmeal contains about 12 grams of protein per 100-gram serving. Use soy milk instead of regular milk for extra protein, and add some fresh berries. Adding a cup of yogurt gives you another 8–10 grams of protein on top. Top with maple syrup or cinnamon. This one takes a few minutes but is worth it for days when you have a bit more time.
Protein: ~20g combined | Calories: ~300
20. Chocolate Soy Milk
When a craving for something sweet hits, try this: mix two teaspoons of cocoa powder and one to two tablespoons of stevia into a cup of soy milk. Thirty seconds. 7 grams of protein. Zero guilt. Better than reaching for a biscuit.
Protein: ~7g | Calories: ~80
21. Soy Milk Latte
Mix equal amounts of soy milk and coffee for a mid-afternoon protein and caffeine hit in one go. Not a meal replacement — but a useful addition when you need something quick between proper snacks.
Protein: ~7g | Calories: ~80
22. Veggie Burger with Pico de Gallo
Not strictly reserved for vegetarians. If you feel like a hot snack, coat your favourite veggie burger with fresh pico de gallo. Add a few slices of avocado and a salad and you’ve turned it into a proper light meal.
Protein: ~10–15g | Calories: ~150–200
Quick Reference Table
| Snack | Protein | Calories | Prep Time |
|---|---|---|---|
| Cottage cheese + fruit | 16g | 100 | 1 min |
| Greek yogurt + nuts | 17–20g | 150 | 1 min |
| Hard boiled eggs (2) | 12g | 156 | 0 min (pre-made) |
| Beef jerky (50g) | 24g | 70 | 0 min |
| Tuna (1 can) | 20g | 90 | 0 min |
| Turkey + cheese rolls (2) | 15–20g | 150 | 2 min |
| Protein shake (1 scoop) | 20–25g | 120 | 1 min |
| Protein bar | 20–30g | 220 | 0 min |
| String cheese | 7–8g | 80 | 0 min |
| Peanut butter + apple | 5–7g | 200 | 1 min |
The Bottom Line
There is always a way to eat well instead of reaching for junk food. Keep cottage cheese and hard boiled eggs in the fridge, beef jerky and nuts in your bag, and a tub of protein powder at your desk. With those four things sorted, you’re never more than 60 seconds away from a high-protein snack that’s actually doing something for your body.
Use these to fuel your workouts, power through your work day, and fill the gaps between proper meals without the usual compromise.
Any thoughts or comments? Got a favourite high protein snack that’s not on this list? Share it in the comments — we’d love to hear what works for you.
Related:
- Healthy Late Night Snack Ideas
- Power Up: The Best Pre-Workout Snacks
- 6 Bedtime Snacks That Will Help You Burn Fat and Sleep Well
- 15 Cheapest Sources of Protein for Building Muscle on a Budget
- Types of Protein Supplements: The Complete Guide
- 5 Foods That Can Kill Your Sugar Cravings
