We Asked Dietitians Their Favorite High-Protein Snacks—Here's The Top 9

Jul 01, 2025

Laura Schober is a writer and editor specializing in health, food, wellness, beauty, and lifestyle content. Laura is also a seasoned communications professional who has previously worked in the biopharmaceutical, consumer healthcare, and lifestyle spaces.

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Protein is an important nutrient that improves satiety (the feeling of fullness), muscle repair, and blood sugar control. Store aisles are packed with protein-rich snacks, but how do you know which options are actually healthy?

To help you narrow it down, Health asked registered dietitians to reveal their favorite high-protein snacks.

From Greek yogurt to plant-based picks, there’s something for every taste.

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From: Jessica Cording, MS, RD, CDN, IFNCP, a dietitian, health coach, and author of The Little Book of Game Changers and The Farewell Tour.

Why It’s Great: It’s rich in protein and probiotics, the “good” bacteria that support gut health.

“It’s incredibly versatile—enjoy it plain, mix with fruit, chia seeds, high-fiber cereal or nuts, or use it as a base for a savory dip. Try mixing hummus with Greek yogurt to give your snack more staying power.” —Cording

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From: Cording

Why It’s Great: It averages about 12 grams of protein per half-cup. It’s convenient and filling on its own, but also pairs really well with fruit, veggies, or spices.

“Besides enjoying with a spoon, it also makes a great topping for whole-grain or sweet potato toast. If you choose a cultured version, you’ll also get a dose of probiotics.” —Cording

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From: Lena Beal, MS, RDN, LD, CCTD, a transplant dietitian at Piedmont Atlanta Hospital and spokesperson for the Academy of Nutrition and Dietetics.

Why It’s Great: “A handful of mixed nuts offers a plant-powered punch of protein, healthy fats, and fiber, which help keep you full, steady your blood sugar, and curb cravings.”

“They’re shelf-stable, portion-friendly, and easy to toss into a bag or desk drawer for on-the-go snacking.” —Beal

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From: Beal

Why It’s Great: It’s an accessible, nutrient-dense choice. “It’s a perfect post-workout recovery snack, delivering high-quality whey and casein proteins to support muscle repair,” said Beal.

“It’s also rich in electrolytes like potassium and calcium. Plus, the taste can satisfy a sweet craving while fueling your body.” —Beal

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From: Rachael DeVaux, RD, CPT, is a registered dietitian, certified personal trainer, and cookbook author.

Why It’s Great: It’s a convenient, portable, and nutrient-rich snack. Hard-boiled eggs are rich in protein, B12, and choline. Meat sticks are protein-packed and also a good source of iron, calcium, and potassium.

“This combo gives you around 20 to 22 grams of protein, depending on the brand of meat stick. It’s incredibly easy to prep or pack on the go.” —DeVaux

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From: DeVaux

Why It’s Great: It’s a delicious, dessert-like snack that’s blood sugar–friendly.

“Start with about half a cup of your favorite unsweetened yogurt—Greek yogurt for more protein or coconut yogurt for a dairy-free option—then stir in half a serving of protein powder. Top with fresh berries, raw nuts, or granola for crunch and fiber.” —DeVaux

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From: Grace Derocha, MBA, RD, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Why It’s Great: Chia offers fiber and omega-3s, while the added protein helps with blood sugar balance and satiety.

“Mix chia seeds with unsweetened plant-based or dairy milk and a scoop of unflavored or lightly flavored protein powder for a creamy, make-ahead snack.” —Derocha

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From: Derocha

Why It’s Great: An easy, portable, grab-and-go snack that’s rich in fiber, protein, and minerals such as iron and magnesium. Chickpeas are a crunchy, savory option packed with protein and other nutrients such as fiber, potassium, iron, magnesium, and phosphorus.

“These are great picks because they’re rich in protein, promote satiety, and support stable blood sugar—key benefits for sustained energy and overall wellness.” —Derocha

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From: Angel Planells, MS, RDN, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics

Why It’s Great: Turkey or chicken roll-ups are a quick, no-cook, high-protein snack that is low in carbs and easy to take on the go.

“Paired with avocado or bell peppers, they offer added nutrients and healthy fats to support satiety and muscle maintenance.” —Planells

Depending on your age and sex, you should consume anywhere from 5 ounces to 7 ounces of protein per day. The U.S. Department of Agriculture recommends the following:

One ounce equivalents include one egg, one tablespoon of peanut butter, and half an ounce of nuts or seeds.

“While there is no official definition of a high-protein snack, I generally tell clients that a snack with 10-25 grams of protein is considered a high-protein snack,” said Cording.

“Not everyone needs a high-protein snack every day, but they can absolutely be useful if you have higher protein needs or if you’re having a day where it may be challenging to get enough protein at your meals.” —Cording

High-protein snacks are a great way to work towards your recommended daily protein intake while supporting satiety and improving blood sugar control.

Protein has a number of health benefits, from managing appetite to supporting muscle growth and repair.

The next time you’re in need of a satisfying, healthy, and tasty snack, try one of these nutrient-packed, high-protein snacks, which are all dietitian-approved.

Campbell AP, Rains TM. Dietary protein is important in the practical management of prediabetes and type 2 diabetes. J Nutr. 2015;145(1):164S-169S. doi:10.3945/jn.114.194878

Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit. Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136

Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial effects of yoghurts and probiotic fermented milks and their functional food potential. Foods. 2022;11(17):2691. doi:10.3390/foods11172691

Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N. Yogurt and Diabetes: Overview of recent observational studies. J Nutr. 2017;147(7):1452S-1461S. doi:10.3945/jn.117.248229

U.S. Department of Agriculture: FoodData Central. Cottage cheese, full fat, large or small curd.

Nishi SK, Viguiliouk E, Kendall CWC, et al. Nuts in the prevention and management of Type 2 Diabetes. Nutrients. 2023;15(4):878. doi:10.3390/nu15040878

U.S. Department of Agriculture: FoodData Central. Nuts, cashew nuts, raw.

Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R's framework of nutritional strategies for post-exercise recovery: a review with emphasis on new generation of carbohydrates. Int J Environ Res Public Health. 2020;18(1):103. doi:10.3390/ijerph18010103

U.S. Department of Agriculture: FoodData Central. Chocolate milk, ready to drink, low fat.

National Institutes of Health Office of Dietary Supplements. Vitamin B12: fact sheet for health professionals.

National Institutes of Health Office of Dietary Supplements. Choline: fact sheet for consumers.

U.S. Department of Agriculture. Eggs, Grade A, Large, egg white.

Marcinek K, Krejpcio Z. Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review. Rocz Panstw Zakl Hig. 2017;68(2):123-129.

U.S. Department of Agriculture: FoodData Central. Edamame, cooked.

U.S. Department of Agriculture: FoodData Central. Chickpeas, (garbanzo beans, Bengal gram), dry.

U.S. Department of Agriculture: FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised.

U.S. Department of Agriculture: MyPlate. Protein foods.

Academy of Nutrition and Dietetics. How much protein should I eat?.