Protein is the most satiating macronutrient, yet most common snacks are almost entirely carbohydrate-based. If you find yourself hungry an hour after snacking, the issue usually isn’t calories — it’s lack of protein.
This guide covers the best high protein snacks that support stable blood sugar, sustained energy, and real fullness, without ultra-processed fillers or unnecessary sugar.
1. Beef or Turkey Jerky
Jerky is one of the easiest ways to get protein on the go.
- High in protein
- Very filling
- Easy to travel with
Look for grass-fed or low-sugar options with no unrecognizable ingredients.
2. Hard-Boiled Eggs
Eggs are a complete protein and one of the most affordable options.
- ~6g protein per egg
- Keeps you full longer
- No added ingredients
- You can soft boil or hard boil based on preference
Look for eggs from pasture-raised chickens!
3. Cottage Cheese, Greek Yogurt, or Kefir (Even a Glass of Milk)
These are great when you want something cold, creamy, and filling.
- 12–15g protein per serving
- Helps curb cravings
- Works sweet or savory
Some of my favorite brands are: Icelandic Provisions, Siggi’s, Good Culture, Maple Hill, Straus, Brown Cow, Lifeway, Alexandre.
Avoid artificial flavors and high sugar! And keep away from gums and other fillers.
4. Cheese (Slices, Sticks, or Cheese Crisps)
Cheese is a simple, satisfying protein snack — especially when you want something salty.
- 6–9g protein per serving
- No refined carbs
- Very filling
Cheese crisps are great if you want crunch instead of softness.
Avoid seed oils!
5. Nuts (Best When Paired with Protein)
Nuts are healthy, but they’re mostly fat, not protein. They still work well when used the right way.
- 4–7g protein per serving
- Help with fullness
- Great for travel
Best options: almonds, pistachios, peanuts
Pair nuts with cheese, yogurt, or jerky for a more balanced snack.
Most nut snack mixes use seed oils as fillers, aim for buying nuts that are purely roasted or salted with no extra oils! Also, many nuts are heavily sprayed with pesticides, so always opt for organic nuts.
6. Protein Bars (Choose Carefully)
Some protein bars are helpful — others are basically candy bars or a bunch of random carbs that do you worse.
- Look for 10–20g protein
- Grass-fed protein
- Low sugar
- Short ingredient list
Simple Rule for High Protein Snacks
A good high protein snack should:
- Have at least 10g protein
- Keep you full for more than an hour
- Not rely on sugar or refined carbs
If a snack leaves you hungry soon after, it probably didn’t have enough protein.
Bottom Line
The best high protein snacks are simple foods:
- Meat
- Eggs
- Dairy
- Cheese
- Nuts (paired properly)
You don’t need anything fancy, just enough protein to keep your energy and blood sugar steady.
The 2 p.m. Slump Is Not Normal, Here’s How to Beat the Afternoon Slump for Real
If you crash every afternoon, your body is asking for support, not more caffeine. Here’s how to beat the afternoon slump naturally with simple daily shifts.
How to Heal Early Tooth Decay and Remineralize Naturally
I spent a year intentionally balancing my minerals, nourishing my body, and practicing natural oral care to successfully remineralize my teeth naturally and heal early decay.
Promix Electrolytes Review: The Best Unsweetened Electrolyte Powder I’ve Found
Promix Electrolytes are the cleanest, zero-sweetener hydration formula I’ve found, and as a daily runner I can feel the difference in my energy, stamina, and muscle recovery every single day.
