Are you always hungry between meals? You’re not alone. Whether you’re looking to lose weight, stay energized all day, or just avoid the worst of the mid-afternoon slump, there’s one easy thing one can do: eat more high-protein snacks.
In this post, we’re going to be taking a look at the best high-protein snacks for making sure that you stay full throughout the day. We’ll also let you know why protein is important, how it helps fight off those cravings and provide you with easy ideas you can get behind (and keep up with), when it comes to snacking ways.
Why Protein Is King of Satiety
Have you ever wondered why a protein-heavy meal can keep you full for so much longer than, say, a bag of chips? That’s the power of protein.
Protein digests more slowly than carbs, so it spends more time in the stomach. The result? You feel satisfied and energetic, not sluggish or snacky.
Or, better yet, why high-protein snacks are your BFF:
- They keep blood sugar stable: Say goodbye to sugar crashes and mood swings.
- They manage cravings: Protein sends satiety signals to your body, quashing the desire to graze all day.
- They’re good for muscle health: Super important, whether you’re active, trying to get stronger, or even just focusing on maintaining muscle strength as you get older.
How Much Protein Do We Need?
Good question! While it depends on the individual, the general recommendation is opting for at least 15–20 grams of protein per snack to feel full. Still, a 10-gram snack is better than grabbing for empty cholent carbs.
13 High-Protein Snacks That Will Keep You Full
- Hard-Boiled Eggs: Eggs are a protein punch, averaging 6 grams per. Boil a few at the beginning of the week for a grab-and-go option that is delicious with a little sprinkle of sea salt or hot sauce.
- Greek Yogurt: Approximately 15-20 grams of protein per one cup serving of plain, non-fat Greek yogurt. Add berries or a dollop of honey for flavor.
- Cottage Cheese: About 14 grams of protein per 1/2 cup. Top with pineapple or cucumber slices for a sweet or savory combo.
- Jerky: Beef, turkey, or chicken — a great packable protein source. Watch for sodium and sugar content.
- Roasted Chickpeas: Crunchy and crave-able. About 6 grams of protein per 1/2 cup. Season with paprika, cumin or garlic powder.
- Tuna Packets: Over 15 grams of protein per pouch. Mix with mustard or Greek yogurt, eat with whole-grain crackers or cucumber slices.
- Protein Bars: Look for 10–20 grams of protein, low sugar (under 8g), and whole food ingredients.
- Edamame: One cup of cooked edamame = approx. 17 grams of protein. Add sea salt or chili powder for kick.
- Nut Butter with Apple Slices: 7 to 8 grams of protein per 2 tbsp of nut butter. Pairs well with fruit for a balanced snack.
- Cheese Sticks or Cubes: 6–8 grams of protein per stick. Add an apple or some nuts for a mini-meal.
- Hummus and Veggies: About 2 grams of protein per tbsp. Combine with fiber-rich veggies for a satisfying bite.
- Chia Pudding: Mix chia seeds with milk and refrigerate overnight. One serving = 5 grams protein plus omega-3s and fiber.
- Pumpkin Seeds (Pepitas): 7 grams of protein per ounce. Snack straight or toss on salads.
How to Make High-Protein Snacking Work for You
- Prep in advance: Wash veggies, measure nuts, boil eggs — keep snacks ready to grab.
- Read nutrition labels: Watch for added sugars and unrecognizable ingredients.
- Vary it: Rotate snacks to avoid boredom.
- Have snacks on hand: Stash high-protein options in your bag, car, or desk to avoid vending machines.
High-Protein Snacking: A Diet Game Changer
If you’ve had trouble with never-ending hunger or tend to gravitate toward sugar-laden bites, high-protein snacks might be your solution. It’s not just fashionable — it works. And when you choose snacks that are not only healthy (and, yes, satisfying), you’re far more likely to stick to your health goals.
So the next time you’re tempted by a cookie or chips, ask yourself — will this really keep me full? If not, perhaps it’s time to fight back with a smarter, protein-laden substitute.
Final Thoughts
Improving your diet doesn’t have to be dull or difficult. These high-protein snack ideas will keep you full, keep you energized, and keep you on track for a healthier you.
Which one will you try first? Share your favorite protein-packed snacks in the comments!
And be sure to keep this post bookmarked—you’re going to want to reference back to it when you’re in a snack slump!
