Swellness Blog


High-Protein Snacks to Try

nutrition wellness Feb 19, 2024
high protein snacks to try

Photo by Tim Douglas 

Protein is essential for wellness, especially for people living a busy, active lifestyle. High-protein snacks keep you full, help manage weight and boost energy. Here’s why you should incorporate them into your eating plan.

Nutritional Benefits of High-Protein Snacks

About 62% of people in the United States try to eat protein, and the global protein ingredients market is expected to reach over $47.4 billion by 2032. There are five essential roles of proteins in your body:

  • Bodybuilders: Proteins function as a construction crew, repairing and building tissues, muscles and organs to maintain your body’s structure.
  • Metabolism assistants: These biochemical workers aid in vital metabolic processes, ensuring your internal systems function efficiently.
  • Immune system support: They act as defenders by producing antibodies, fortifying your immune system against infections.
  • Steady energy source: Unlike quick-burning carbs, protein offers enduring energy, keeping you full and preventing overeating.
  • Muscle repair crew: Post-exercise, they help you repair and rebuild your muscles, fostering recovery and growth. Whether it’s weightlifting or intense workouts, proteins are the essential repair crew, promoting strength over time.

Choosing High-Protein Snacks

Eating well and getting enough physical activity are the keys to staying healthy. Aim to achieve up to 75-150 minutes of exercise weekly, and to keep yourself fueled, prioritize hearty snacks.

Consider almonds or trail mix — they’re portable, yet packed with protein, and require no preparation. This makes them perfect for on-the-go situations like road trips or bike rides. These snacks make sticking to a healthy diet simpler, even when busy.

For a balanced energy boost, go for snacks with a mix of protein, healthy fats or complex carbs. Try Greek yogurt with berries — it’s tasty, fills you up and keeps your energy steady throughout the day.

Don’t forget the taste. Pick snacks you enjoy, like hummus with veggie sticks. Delicious choices make sticking to a balanced diet much more enjoyable. Whether tackling a busy day or fueling for a workout, these snacks make healthy eating simple and satisfying.

6 Underrated Snacks You Should Try

If you’re struggling to think of high-protein snacks, check out these underrated options:

1. Edamame

These are young soybeans harvested before they harden and are a nutritional powerhouse. Edamame is a low-carb option, making it a good choice for those with high blood sugar. It’s also rich in protein, fiber and essential nutrients, supporting muscle health and providing a satisfying snack. 

Taste-wise, it has a mild, slightly sweet flavor. The texture is tender, similar to peas in a pod. 

You can enjoy them as a snack by boiling and sprinkling them with sea salt. Alternatively, tossing them into salads or stir-fries gives you an extra protein boost and a delightful crunch.

2. Greek Yogurt

This high-protein snack contains roughly double the amount found in regular yogurt — offering 20 grams of protein in a 200-gram serving. It’s an excellent choice for those aiming to meet their protein needs for muscle health and satiety. 

Greek yogurt is also a probiotic-rich food that promotes gut health by supporting the growth of beneficial bacteria. This aids digestion and contributes to a balanced gut microbiome, a group of tiny living organisms, including bacteria, viruses and fungi.

Here’s how you can incorporate it into your meal plans:

  • Berry parfait: Layer Greek yogurt with your favorite berries and a sprinkle of granola for a tasty and nutritious parfait.
  • Smoothie boost: Blend it with fruits, a splash of milk and a touch of honey for a protein-packed smoothie perfect for breakfast or a refreshing snack.
  • Savory dip: Mix it with herbs and spices to create a flavorful and healthy dip for vegetable sticks or whole-grain crackers.
  • Guilt-free dessert: Combine it with a bit of cocoa powder and a touch of sweeter for a healthier alternative to chocolate mousse.


Photo by Anna Pelzer on Unsplash 

3. Roasted Chickpeas

Roasted chickpeas are a snack with immense benefits. They’re loaded with protein, great for muscles and keeping you full. Plus, with a good dose of fiber, they support digestion and help maintain steady energy levels. 

The best part is that roasted chickpeas are incredibly versatile. Spice them up for a savory treat or add a hint of sweetness with cinnamon and sugar — they adapt to your taste. Their satisfying crunch makes them a perfect on-the-go snack and you can mix them with nuts and dried fruits for a tasty and nutritious snack mix. 

4. Cottage Cheese

Cottage cheese is packed with protein, promoting muscle health. It also offers calcium, phosphorus and B vitamins for bones and energy. It works well in sweet snacks with fruit or savory ones with herbs and veggies — great for dips, wraps or toast toppings.

Here are some cottage cheese-based snack ideas that offer a balance of flavors and nutrients:

  • Sweet fruit bowl: Mix cottage cheese with fresh berries, sliced bananas and a drizzle of honey.
  • Savory veggie dip: Blend cottage cheese with herbs and spices, then use it for carrot and cucumber sticks.
  • Cottage cheese parfait: Layer cottage cheese with granola and sliced peaches for a tasty parfait
  • Protein-packed smoothie: Blend cottage cheese with your favorite fruits, spinach and a splash of almond milk for a protein-rich smoothie.
  • Stuffed bell peppers: Fill halved bell peppers with cottage cheese and cherry tomatoes and sprinkle with black pepper.

5. Jerky

Jerky is a portable, protein-packed snack often underestimated for its nutritional benefits. It’s typically made from lean meats like beef, turkey or chicken and is an excellent source of high-quality protein, aiding in muscle maintenance and satiety.

Its portability makes it convenient for on-the-go snacking, fitting well into busy lifestyles or outdoor activities. Jerky requires no refrigeration and has a long shelf life, making it a reliable protein source.

There are several jerky options in the market, including:

  • Classic beef jerky: This timeless favorite is known for its savory, smoky flavor.
  • Turkey jerky: This leaner alternative has a milder taste, perfect for those seeking a lighter snack.
  • Vegan jerky: You’ll find 15 grams of protein in every pack — options like soy or mushroom jerky provide a meatless alternative.
  • Salmon jerky: Salmon jerky is packed with omega-3 fatty acids and provides a fishier option for seafood lovers.
  • Exotic flavor blends: Explore unique combinations like pineapple-infused, black peppered or honey-glazed jerky for a gourmet experience. 

6. Hard-Boiled Eggs

These simple, protein-packed snacks offer around 6 grams of protein per egg. They’re easy to carry and need little prep, making them a quick, on-the-go option.

Eggs are nutrient powerhouses, containing B12, riboflavin and selenium. They also provide lutein and zeaxanthin, promoting eye health. Moreover, eggs are a rich source of choline, which is vital for brain function and development. 

Contrary to past concerns, moderate egg consumption is linked to improved cholesterol levels and a lower risk of heart disease. These creative twists, variety and flavors turn hard-boiled eggs into exciting and satisfying snacks:

  • Guacamole-stuffed eggs: Hollow out the yolks and fill the centers with guacamole for a creamy and nutritious pairing.
  • Classic deviled eggs: Elevate hard-boiled eggs by mixing the yolks with mayo, mustard and spices for a flavorful filling.
  • Avocado egg salad: Mash ripe avocados with diced hard-boiled eggs, a squeeze of lime and a pinch of salt for a creamy and nutritious twist.

Your New Favorite High-Quality Protein Taste

These underrated high-protein snacks offer a delightful combination of nutrition and taste. Give these options a try and you might find your new favorite snack that satisfies your taste buds and nutritional needs.