It’s 3 p.m., and you’re starting to feel that dip in energy, like you need something to get you through the rest of the workday. Whether it’s the afternoon slump or the need for a morning boost, snacks can help. If you’re looking for ideas that are high in protein, we’ve got you covered. Now’s the perfect time to rethink your snack choices. Instead of reaching for those processed, low-nutrient options, try snacks that are packed with protein and nutrients. These choices will not only keep you fuller for longer but also give you the energy you need to power through the rest of the day. Setting new snacking goals can make a big difference in how you feel. Go for foods that will nourish your body and help you stay energized. Protein-rich snacks are a great way to fuel your day and keep you satisfied until your next meal.
Instead of relying on protein powders and shakes with ingredients you can’t even pronounce, try choosing protein-rich, whole foods that offer better nutrition overall. These foods provide not just protein but also vitamins, minerals, and fiber. By making your own snacks, you’re in control of both portion size and nutritional value. It may take a little time and effort at first, but this investment will save you money and calories in the long run. We’ve put together a list of snacks that are filling and pack between 6 to 20 grams of protein (for reference, an egg has 6 grams of protein). These snack ideas are not only easy to make but also portable, perfect for carrying with you from the office to the ballpark.
1. DIY Trail Mix
This snack is great because the nuts and seeds give you protein and fiber, which help you feel full. The dark chocolate chips and dried apricot add some sweetness, making it feel like a treat. Premade trail mixes can add up in calories quickly, and it’s easy to grab too much. When you make it yourself, you can control the calories and still enjoy a big 1/4-cup serving. Making it at home lets you enjoy the flavor without overdoing it. You can also pick your favorite nuts, seeds, or dried fruits. It’s easy to prepare and a quick snack for energy. Plus, making it yourself saves money compared to buying premade mixes.
2. Yogurt Parfait
This snack is a great option because Greek yogurt and skyr have more protein and are thicker than regular yogurt. Flavored yogurts can have a lot of sugar, but when you mix Greek yogurt with fresh berries, it gives natural sweetness without extra sugar. The berries also add a fresh taste. Adding unsalted sliced almonds gives a nice crunch and extra protein. This snack is easy to make, healthy, and filling. The yogurt is creamy, while the berries and almonds add flavor and texture. It’s a quick snack or breakfast that’s full of protein and fiber but doesn’t have added sugar. You can even add more toppings like chia seeds or honey if you like. This simple snack will keep you full and give you energy for the day.
3. Veggies & Hummus
This snack is a winner because it helps you get more veggies, and most people don’t eat enough of them. The veggies give you fiber and a nice crunch, while the hummus, made from chickpeas, adds protein and healthy fats from olive oil and tahini. It’s also refreshing because raw veggies have water in them, which can help keep you hydrated. With a little weekend prep, like making the hummus and washing the veggies, you can have this snack ready in a snap during the week. It’s quick, healthy, and easy to make. The crunchy veggies go perfectly with the creamy hummus, making it a tasty and filling snack. You can use your favorite veggies, like carrots, cucumber, or bell peppers. This snack is great for busy days and helps you stay full and energized.
4. Hard-Boiled Eggs
Hard-boiled eggs are a simple and healthy snack. They’re easy to make, and some stores sell them already peeled. You can add salt, pepper, or hot sauce for extra flavor. They’re full of protein and can be eaten alone or with other snacks. Hard-boiled eggs are easy to carry, making them perfect for busy days. This snack is quick, healthy, and can be flavored however you like. It’s a great choice when you want something filling and good for you.
5. Peanut Butter with Apple Slices
Why it’s a winner: Apples and peanut butter are a classic, tasty combo. Dipping apple slices in peanut butter is a fun treat, and it’s good for you too. Eating apples is linked to a healthier heart. A study showed that eating apples every day can lower the risk of heart disease, reduce blood pressure, and lower inflammation. Peanut butter has protein and healthy fats that help keep you full. Another study found that eating peanut butter regularly can help improve brain function because of plant compounds in peanuts. You can also use other nut or seed butters, but choose ones made only with nuts and maybe salt.
6. String Cheese with Whole-Wheat Crackers
Cheese and crackers are a great snack for the afternoon. Choose whole-wheat crackers for more fiber and protein. Pair them with string cheese, which is easy to portion and has about 7 grams of protein per piece. Pulling off individual strings helps the cheese last longer. Mozzarella cheese is also good for your bones because it has calcium. This snack is easy, filling, and healthy. It’s simple to carry and doesn’t need much prep, making it perfect for busy days.
7. Cottage Cheese & Berries
Cottage cheese is a great snack because it’s full of protein. A 2015 study found that cottage cheese can fill you up just as much as eggs. Its tangy taste goes well with toppings like berries. Adding berries like strawberries, blueberries, and blackberries brings sweetness and also provides fiber and antioxidants. These nutrients can help protect against cancer. The protein in cottage cheese and the healthy benefits of berries make this snack both filling and good for you. It’s easy to make and a great option for a quick snack or breakfast. You can enjoy this anytime you need a healthy, tasty bite.
8. Edamame
Edamame is a type of young soybean that’s easy to prepare and fun to eat. You can find them at farmers markets or in the frozen or refrigerated sections at the store. To cook them, just boil them in their shells on the stovetop or pop them in the microwave. For extra flavor, sprinkle a little salt on top. A 1-cup serving of edamame gives you 18 grams of plant protein, which helps build muscle. It also provides 8 grams of fiber, helping you feel full longer. Edamame is a great snack because it’s healthy and tasty, plus it’s a good source of iron to keep your energy up. It’s a quick and easy snack, perfect for when you need something filling and nutritious.
9. Roasted Chickpeas
Roasted chickpeas are a crunchy and healthy snack. They’re better than chips because they have less saturated fat. To make them, rinse a can of chickpeas and dry them with a paper towel. Toss them in olive oil and your favorite seasonings, like salt, pepper, cumin, or chili powder. Spread them on a sheet pan and roast at 425°F for 30 to 45 minutes until crunchy. Once they’re done, let them cool and enjoy. You can use any seasoning you like, so there are lots of flavor options. Roasted chickpeas are full of fiber and protein, making them filling and satisfying. They’re easy to make and a great healthy snack.
10. Smoothie
Making a smoothie is easy and doesn’t have to be complicated. This simple formula is perfect for creating a smoothie that’s always a hit. Start with plain strained yogurt for a creamy base, and add unsweetened frozen fruit for natural sweetness. If you have leftover fruit that’s getting too ripe, just freeze it for future smoothies. This makes it a convenient and cost-effective way to use fruit before it goes bad. The beauty of this smoothie is in its simplicity—it’s quick, nutritious, and can be customized with any fruit or nut butter you like. Whether you’re looking for a snack, breakfast, or something to keep you energized throughout the day, this smoothie is a perfect choice.
11. Waffle with Toppings
The peanut butter adds creaminess and protein, while the blueberries bring a touch of sweetness. For extra crunch, sprinkle hemp seeds on top. Not only do they add a nice texture, but they’re also packed with omega-3 fatty acids, which are good for your heart. This simple snack is filling, satisfying, and full of nutrients. The combination of protein, healthy fats, and fiber makes it a perfect choice for keeping you full longer. It’s easy to make, fun to eat, and a great way to switch up your usual waffle toppings. Whether you’re craving something sweet or just need a quick bite, this is a snack that’s sure to hit the spot.
12. Cereal with Milk
Pairing a high-protein cereal with milk makes a quick and easy snack. The cereal gives you protein, and milk adds even more. Together, they keep you full longer. This snack is simple and fast to prepare. It’s great for any time of the day, whether you need something between meals or a quick breakfast. It’s also a good way to get more protein. Plus, you get calcium and other nutrients. You can choose different cereals and types of milk to make it your own. It’s affordable, easy to find, and tastes great. The protein in both the cereal and milk helps keep you satisfied. This is a simple, healthy snack that’s always a good option.
13. Black Bean & Cheese Tortilla
This snack is perfect for people who don’t usually snack because it’s filling and easy to make. Beans are packed with nutrients that can help improve heart health, lower cholesterol, manage blood sugar, and reduce inflammation. They also have resistant starch, which is great for your gut. Choosing a corn tortilla is smart because it’s lower in calories than flour tortillas. You can quickly heat it in the microwave or give it a little crisp on the stovetop. Then just add beans and cheese for a simple and healthy snack that’s both satisfying and delicious.
14. Hard-Boiled Egg with Hummus & Crackers
A hard-boiled egg is a good snack, but sometimes you need a bit more. Pairing it with hummus and crackers is a great choice. Multigrain crackers made with brown rice, quinoa, and seeds like pumpkin and sunflower give you protein and fiber. Hummus adds even more protein. Together, the egg, hummus, and crackers make a filling snack. This snack is simple to make, healthy, and keeps you full for longer. It’s a great mix of protein, fiber, and healthy fats. Whether you need a snack in the afternoon or something quick to eat, this combination is a tasty and satisfying option.
15. Salad
Who says a salad can’t be a snack? You don’t have to wait for lunch or dinner to enjoy one. Having a salad between meals is a great way to get in more vegetables. Spinach, avocado, and pumpkin seeds are packed with fiber, healthy fats, and protein, making this salad both filling and satisfying. Adding a creamy dressing helps your body absorb vitamins A, E, and K from the spinach. For the best results, mix the salad in a larger bowl so the dressing covers each leaf. Then, finish it off with a little salt and pepper for extra flavor. It’s a simple and tasty snack that’s full of nutrients.