High-Protein Snack Ideas

Support blood sugar balance, energy, and muscle maintenance with protein-rich options between meals.
Aim for 10–20g of protein per snack.

🥚 Animal-Based Options

• 2 hard-boiled eggs + sprinkle of everything bagel seasoning (~12g)
• ¾ cup 2% cottage cheese + cherry tomatoes (~20g)
• 1 string cheese + 2 turkey roll-ups (~16g)
• 1 can tuna (in olive oil) with cucumber slices (~20g)
• 3 oz grilled chicken with mustard + pickles (~22g)
• Greek yogurt (¾ cup plain 2% or higher) + berries + chia (~18g)
• Jerky (turkey, beef, salmon) ~15g per serving
• 2 boiled eggs + 2 slices turkey bacon (~20g)

🌱 Vegetarian Options

• ½ cup edamame + sea salt (~10g)
• Protein smoothie (1 scoop plant protein + almond milk + chia) (~20g)
• 2 boiled eggs + 1 tbsp hummus (~14g)
• 2 tbsp peanut butter + 1 slice high-protein bread (~12–15g)
• ½ cup tempeh sautéed with coconut aminos (~15g)
• 1 serving high-protein granola (like Purely Elizabeth + Greek yogurt) (~18g)

🥤 Convenient / Grab-and-Go

• Protein shake (whey, pea, or collagen-based) (~20g)
• Protein bar (look for 15–20g protein, <5g added sugar)
• Roasted chickpeas or lupini beans (~12–15g)
• Hard-boiled eggs + 20 nuts(~12–16g)

💡 Pro Tips

• Pair protein with fiber or healthy fats (like veggies, nuts, or avocado) for better blood sugar stability.
  • Plan your snacks like small meals—this helps avoid grazing and supports muscle repair.
  • Keep shelf-stable options (like jerky, shakes, bars) in your purse, car, or desk for emergencies.