11 Dietitian-Approved High-Protein Snacks You’ll Love

From sweet to savory, these nutritious snacks are chock-full of protein to help you get what you need and keep you feeling energized.

We've all been there: 3 p.m. hits, and suddenly, you need a snack to hold you over until dinner. While snacking sometimes gets a bad rap for adding unnecessary calories, sugar, sodium, or fat, it can actually be an essential part of a healthy diet, especially for older adults.

High-protein snacks, in particular, can help curb hunger between meals while providing valuable nutrients. A study in Nutrition Journal found that compared to high-fat snacks, high-protein snacks offer more satiety and hunger control. Participants who consumed high-protein snacks ate less overall and consumed fewer calories. Protein promotes fullness by signaling the release of appetite-suppressing hormones, slowing digestion, and stabilizing blood sugar levels.

For older adults, protein is crucial for building and maintaining muscle mass, which is key to healthy aging. A 2024 study in the American Journal of Clinical Nutrition found that older adults who met their protein needs were more likely to age without physical and mental impairments. So, getting more protein at snack time is a smart move.

Stock up on these 11 protein-packed snacks, both homemade and store-bought, that will keep you satisfied and energized until your next meal.

All recipes by Matthew Kadey, R.D.

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High-Protein Snack #1: Chipotle Pepper and Peanut Butter Hummus Dip

This unexpected twist on hummus features a smoky kick from chipotle peppers, while chickpeas and peanut butter add plant-based protein. Serve with bell pepper wedges, baby carrots, or apple slices.

Serves: 5

Ingredients:

• 1/2 cup dry chickpeas
• 1 teaspoon baking soda, divided
• 1/3 cup smooth peanut butter
• 1 canned chipotle chili pepper in adobo sauce
• Juice of 1/2 lemon
• 2 teaspoons honey
• 1 minced garlic clove
• ¼ cucharadita de sal
• 1/2 cup chopped unsalted peanuts

Directions:

1. Cover dry chickpeas and 1/2 teaspoon baking soda with 2-inches water and soak overnight.
2. Drain chickpeas and place in a saucepan with remaining 1/2 teaspoon baking soda and enough water to cover by 2-inches.
3. Simmer until chickpeas are very tender, about 25 minutes.
4. Reserve 1/4 cup cooking liquid, drain and set chickpeas aside to cool.
5. Place cooled chickpeas, peanut butter, chipotle chili pepper, lemon juice, honey, garlic and salt in a food processor container and blend until smooth. If needed, blend reserved cooking liquid, 1 tablespoon at a time, into mixture to create a creamy texture.
6. When ready to serve, place hummus in a serving bowl and scatter chopped peanuts on top.

High-Protein Snack #2: KIND Protein Max Crispy Chocolate Peanut Butter

Many protein bars aren’t that much different than candy bars. Not so for this one from KIND. Its main ingredient is nutritious peanuts, and the high amounts of protein and fiber make the bar an extra satisfying snack. The streaks of chocolate coating make it taste just a tad decadent.

Nutrition information per serving (1 bar): 250 calories, 14 g fat, 5g saturated fat, 23g carbohydrate, 9g fiber, 1g added sugar, 20g protein, 200 mg sodium

High-Protein Snack #3: Whipped Cottage Cheese Berry Bowls

Cottage cheese is packed with protein and even more delicious when blended into a creamy treat. The crunchy not topping adds another punch of protein.

Serves: 4

Ingredients:

• 1 (16 oz) tub plain cottage cheese
• Zest from 1 orange
• 2 teaspoons vanilla extract
• 1/2 teaspoon cinnamon
• 1 1/2 cups blueberries
• 1 cup chopped almonds or walnuts

Directions:

1. Add cottage cheese, orange zest, vanilla and cinnamon to a food processor or blender container.
2. Pulse a few times, then blend until smooth.
3. Add blueberries and pulse a couple times until berries are just incorporated.
4. Place mixture in a container and chill.
5. To serve, place a quarter of the whipped cottage cheese in a bowl and top with a quarter of the chopped nuts.

High-Protein Snack #4: Clio Blueberry Greek Yogurt Bar

These creamy, frosty bars from Clio Snacks are made with Greek yogurt, providing more protein than most ice-cream options. The real blueberries add natural sweetness and antioxidants.

Nutrition information per serving (1 bar): 140 calories, 6 g fat, 5g saturated fat, 14g carbohydrate, 9g fiber, 10 g added sugar, 9g protein, 35 mg sodium

High-Protein Snack #5: Say Cheese Snack Mix

This savory trail mix gets a protein boost from string cheese and jerky.

Serves: 4

Ingredients:

• 4 mozzarella string cheese sticks
• 1 (3.25 oz) bag of beef jerky
• 1/2 cup unsalted roasted almonds
• 1/2 cup dried cherries or dried cranberries
• 1/4 cup pumpkin seeds (pepitas)

Directions:

1. Slice string cheese into ½-inch chunks.
2. Chop beef jerky into 1-inch pieces.
3. In a large bowl, toss all ingredients together.
4. Enjoy! Extra portions can be refrigerated for up to four days (longer if the cheese is removed).

High-Protein Snack #6: Country Archer Zero Sugar Mustard Barbecue Beef Jerky

This meaty, well-seasoned jerky from Country Archer has minimal fat and sugar and is ideal for road trips or on-the-go snacking.

Nutrition information per serving (1 ounce): 70 calories, 1.5 g fat, 0g saturated fat, 2g carbohydrate, 0g fiber, 0 g added sugar, 12g protein, 340 mg sodium

High-Protein Snack #7: Tuna Salad Stuffed Mini Peppers

These mini bell pepper snacks count as a full serving of vegetables. They can be pre-stuffed and chilled for up to two days. You can swap in canned salmon for variety.

Serves: 2 (4 mini peppers per serving)

Ingredients:

• 1 (5-ounce) can water-packed tuna, drained
• 2 tablespoons mayonnaise
• 2 scallions (green onions) finely chopped
• Juice of 1/2 lemon
• 1 tsp dried Italian seasoning
• 2 teaspoons Dijon-style mustard
• 1/4 teaspoon black pepper
• 8 mini bell peppers

Directions:

1. Place tuna in a bowl and flake with a fork.
2. Add mayonnaise, scallions, lemon juice, Italian seasoning, mustard, black pepper and a couple pinches of salt to bowl and mix gently.
3. Slice off the tops of the peppers and remove the seeds, taking care to keep the peppers in one piece.
4. Use a small spoon to stuff peppers with tuna mixture.
5. Divide the peppers, placing them on two plates for serving.

High-Protein Snack #8: Chobani High Protein Yogurt Cups

This thick, creamy yogurt from Chobani packs 20 grams of high-energy protein, B12, and probiotics with no added sugar. Choose your flavor—Cherry Berry, Mango, Raspberry Lemon, Strawberry Kiwi, or Vanilla. It’s a perfect midday treat to satisfy your sweet tooth.

Nutrition information per serving (6.7 ounce), Vanilla flavor: 140 calories, 3g fat, 2g saturated fat, 9g carbohydrate, 2g fiber, 0g added sugar, 20g protein, 100 mg sodium

High-Protein Snack #9: Black Bean Power Balls

With a combination of both beans and protein powder, these energy balls offer enough protein and fiber to silence hunger pangs, without tasting “beany.”

Serves: 8 (2 balls per serving)

Ingredients:

• 1 cup rolled oats
• 1 cup canned black beans, drained and rinsed
• 1/3 cup vanilla or chocolate protein powder
• 1/3 cup cocoa powder
• 1/4 cup dried coconut flakes
• 1/3 cup almond butter
• 1/4 cup honey
• 1 tsp vanilla extract
• 1 tsp cinnamon

Directions:

1. Place oats in a food processor and pulverize into small bits.
2. Add remaining ingredients to the food processor and blend until mixture sticks together when pinched between your fingers.
3. With damp hands, roll mixture into golf ball sized balls. You should get 16 balls.
4. Enjoy right away or chill them to serve later.

High-Protein Snack #10: The Only Bean Crunchy Roasted Edamame Beans

When you crave something crunchy and salty, these crispy edamame beans from The Only Bean are a healthier, higher-protein choice than chips. They’re also a great source of fiber. Flavors include Sea Salt, Buffalo, and Sriracha.

Nutrition information per serving (1/3 cup): 114 calories, 5g fat, 1g saturated fat, 7g carbohydrate, 5g fiber, 0g added sugar, 14g protein, 205 mg sodium

High-Protein Snack #11: Raspberry Yogurt Pops

Who doesn't love a popsicle? You can make your own healthy version with high-protein Greek yogurt and nutrient-dense berries. These pops are a health food on a stick!

Serves: 6

Ingredients:

• 1/2 cup orange juice
• 1 1/2 cups plain Greek yogurt
• 1 cup raspberries
• 2 tablespoons honey
• 1/2 teaspoon almond extract

Directions:

1. In a blender, blend together all of the ingredients.
2. Pour mixture into six ice-pop molds, insert sticks, and freeze for about 8 hours.
3. To unmold popsicles, run the mold under warm water for a few seconds, being careful not to thaw the pops.

See our sources:
High-protein snacks vs. high-fat snacks: Nutrition Journal
Effects of protein on healthy aging: The American Journal of Clinical Nutrition

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