Snacking between meals is one of the most reliable ways to close the gap between the protein you get from main meals and your daily target — but only if you choose the right snacks. Most conventional options provide very little protein, leaving you hungry again within an hour. The 20 high-protein snacks below change that. They're practical, tasty and genuinely effective at helping you hit your numbers.
Key takeaways
- High-protein snacks help you reach your daily protein target without relying solely on larger meals
- 20 options ranging from 5 to 20 grams of protein per serving — something for every taste
- The best options are portable and require no heating
- Mixing dairy, eggs, legumes and meat sources gives you the most nutritional variety
- Tracking your snacks with Moveno lets you see your protein intake in real time
Why snacks matter for protein intake
Spreading protein intake across multiple eating occasions — rather than concentrating it in one or two large meals — may help maximise muscle protein synthesis throughout the day, according to research in the Journal of Nutrition. Most people eat three main meals and one or two snacks daily. Those snack moments are either an opportunity or a missed chance, depending on what you reach for.
A high-protein snack delivering 15–20 grams of protein can be the difference between hitting your daily goal and falling 20–30 grams short. Protein is also the most satiating macronutrient, which means a well-chosen snack can significantly reduce hunger before the next meal — useful whether you're trying to lose weight or simply manage your appetite.
The top 20 high-protein snacks
1. Greek yogurt — 10 grams per 150 grams
Greek yogurt contains significantly more protein than regular yogurt because it's strained to remove excess liquid. Full-fat or low-fat both work. Add a handful of nuts or some berries for extra flavour and micronutrients.
2. Boiled egg — 6 grams per egg
A boiled egg is arguably the most convenient protein snack in existence. Cook a batch in advance and keep them in the fridge for up to five days. Add a pinch of salt and pepper, or eat them with a little mustard.
3. Almonds — 6 grams per 25 grams
Almonds provide protein alongside healthy fats and magnesium. A small handful is a great on-the-go snack. They're calorie-dense, so a 25-gram portion keeps things balanced.
4. Quark — 12 grams per 150 grams
Quark (fromage frais) is one of the best dairy sources of protein. It has a mild flavour and works both sweet and savoury. Mix with honey and nuts, or use it as a dip for vegetables.
5. Edamame — 11 grams per 100 grams
Edamame (young soy beans) are one of the best plant-based protein snacks available. Buy them frozen and they're ready in a few minutes. Sprinkle with sea salt and you have a snack that's both satisfying and nutritious.
6. Chicken breast strips — 15 grams per 50 grams
Roasted or grilled chicken breast strips are a classic high-protein snack for people serious about their nutrition. Make your own or buy ready-made versions from the supermarket.
7. Protein bar — 15 to 20 grams per bar
A good protein bar is convenient when you don't have time to prepare anything. Watch the sugar content — some bars contain as much sugar as a chocolate bar. Aim for at least 15 grams of protein and under 10 grams of sugar per bar.
8. Cottage cheese — 11 grams per 100 grams
Cottage cheese is versatile and protein-rich. Eat it on rice cakes, spread it on bread or mix with herbs as a dip. It has a light, fresh flavour and is relatively low in calories.
9. Canned tuna — 20 grams per can
A small tin of tuna in water (100–120 grams) delivers 20–25 grams of protein. Eat it on a rice cake, in a salad or straight with a squeeze of lemon. Affordable, easy to store and very high in protein.
10. Hummus with vegetables — 5 grams per serving
Hummus is made from chickpeas and provides a moderate amount of protein. It's not a protein bomb on its own, but combined with raw vegetables (pepper, carrot, celery), it becomes a genuinely filling and nutritious snack.
11. Mozzarella balls — 7 grams per 30 grams
Mini mozzarella balls are easy to carry and contain a solid amount of protein per portion. Pair them with cherry tomatoes and a drizzle of olive oil for a mini caprese snack.
12. Peanut butter on wholegrain rice cake — 8 grams per serving
Peanut butter is high in fat and calories but also high in protein. Choose peanut butter without added sugar and spread it on a rice cake for a quick, filling snack.
13. Cheese — 7 grams per 30 grams
A slice of mature cheese contains around 7 grams of protein. Pair it with a rice cake or eat it on its own as a small snack. Cheese is also a good source of calcium and vitamin B12.
14. Skyr — 11 grams per 100 grams
Skyr is an Icelandic dairy product similar to Greek yogurt but slightly higher in protein. It's now widely available in supermarkets across Europe. Eat it with fruit or a little granola.
15. Beef or chicken jerky — 10 grams per 30 grams
Dried meat (jerky) is a high-protein snack with a long shelf life — ideal for travel or busy days. Watch the sodium content and choose options without excessive additives.
16. Pistachio nuts — 6 grams per 30 grams
Pistachios contain more protein than most other nuts. They're also a good source of fibre and potassium. A small portion makes for a satisfying snack.
17. Ricotta on crackers — 7 grams per serving
Ricotta is a light cheese with a subtle flavour. Spread it on wholegrain crackers and top with a little honey or fresh herbs. A surprisingly protein-rich snack that's also genuinely delicious.
18. Tempeh strips — 15 grams per 80 grams
Tempeh is a fermented soy product with more protein than tofu. Slice it into strips, pan-fry until crispy and season with soy sauce. An excellent plant-based option.
19. Lentil chips — 6 grams per 30 grams
Crisps made from lentils or chickpeas contain significantly more protein than regular potato crisps. They're crunchy, tasty and far more nutritious. Increasingly available in mainstream supermarkets.
20. Protein pancakes — 20 grams per serving
Small protein pancakes made from oats, eggs and protein powder are easy to prepare in advance and taste great cold. Make a batch on Sunday and you have a quick protein snack ready all week.
How many protein snacks do you need?
That depends on your daily protein target and how much your main meals deliver. If your goal is 150 grams of protein per day and your meals cover around 110 grams, you still need 40 grams — two protein snacks of 20 grams each close that gap.
Tracking makes this straightforward. With Moveno, you scan your snack and instantly see how much protein you just consumed. No guesswork. For more protein ideas, take a look at our guide to high-protein recipes. And if you're wondering whether a protein shake might be a more convenient option, read our breakdown of protein shakes.
Pick two or three snacks from this list that fit your taste and lifestyle, keep them stocked at home and at work, and you'll find hitting your daily protein target becomes much less of an effort.
