9 EASY & Healthy High Protein Snacks that are Trainer-Approved — Flex Club | Strength Coaching | Powerlifting Coaching & Blog (2024)
Written By Lexes O'Hara
Today we’re going to go through 9 high protein snacks that are fast & easy to make if you’re looking to increase your protein intake throughout the day! Protein helps with muscle and tissue repair and we need roughly 10-35% of it in our diets daily to remain strong and healthy — and getting our protein in through snacks can be a helpful way to contribute to our overall protein intake.
Cottage cheese
Hard boiled eggs
Cherry tomatoes
Spinach
Seasonings: salt, pepper, basil
Optional: drizzle of olive oil (for extra fats, calories, or flavaaa)
The high protein sources in this snack come from the cottage cheese and the egg whites. But the yolk provides healthy fats and the veggies provide micronutrients!
If you want to make my go-to protein smoothie I’ve been making years, its this one right here:
1 banana
2 small handfuls of a mixed berry frozen fruit blend
Handful of spinach
1 heaping spoon of peanut butter
1 scoop protein powder
Just a little bit of water (thicker smoothies = less water, drinkable smoothies = more water)
The protein comes from the protein supplement, the peanut butter provides healthy fats and additional protein. This meal also provides a healthy range of micronutrients from the fruit and spinach.
I love the way Hannah Magee RD presented the smoothie here - you can try this version here. She’s also a registered dietician, so she may be one you may want to explore further for more healthy recipe ideas too! By the way, we don’t have any affiliation, just sharing some ideas. :)
whole grain crackers
can or packet of tuna
red & yellow bell peppers
This is a simple, more processed meal, but its great for on-the go. The tuna provides protein. The bell pepper provides some micronutrients and the whole grain crackers are a healthier, less-processed snack option that pairs well with tuna!
This visual representation comes from the blog Healthy Eaton and you can find their variation of the recipe here!
1/3 of the container of greek yogurt
1 heaping tablespoon
1 apple, sliced in small pieces
Granola
The Greek yogurt provides the high protein source, along with the peanut butter (which is also providing the fats). The fruit provides micronutrients, and the granola provides healthy carbs.
You can also eat it like a dip like Mom Always Finds Out does here!
1 egg
3 egg whites
Chopped mixed frozen vegetables
The egg whites provide the healthy carb sources. The yolk provides the healthy fats, and the veggies provide the micronutrients and fiber! This recipe will make you three egg muffins!
You can also look at Cafe Delites’s variation of this recipe here!
We made modifications to this recipe to fit our preferences, but the original inspiration for this recipe comes from Bake it Paleo! You can follow the original recipe (vegan and nut free recipe), or our modifications which aren’t vegan or nut free.
1 large ripe banana
1/2 cup peanut butter
1 scoop protein powder
cinnamon
vanilla extract
dark chocolate (70-100% cacao)
coconut oil
The protein powder provides the protein source, along with the peanut butter, which also contributes to the fats. The banana provides micronutrients, and the high percentage for cacao in dark chocolate is a healthier option for flavor and fun in your snacks!
Chia seeds
Protein powder
Mixed berries
Peanut butter
Greek yogurt
Almond milk
Granola
The protein powder and Greek yogurt are the main protein sources, but the chia seeds and peanut butter also provide larger amounts of protein as well! There are also lots nutrients and flavor from the berries and granola.
This recipe was inspired by the blogger Eating Bird Food and you can get her recipe here!
whole grain bread (toasted)
peanut butter
banana
cinammon (optional, but this is how I prefer it for a lil desserty vibe)
This is a vegan-friendly option, but anyone can enjoy this as a snack! The protein sources for this option comes from the whole grain bread and peanut butter. The whole grain bread, fats, and banana all of course provide benefits for our health xp too!
Greek yogurt
Blueberries
The protein comes from the Greek yogurt and the berries are a low calorie ball of micronutrients!
This image comes from the food blogger Live Eat Learn and you can find their recipe here!
We hope these 9 recipes inspire you to explore new healthy ways to explore different ways to eat the common healthy foods that we all know! There are so many ways to change flavor and variety and still promote our health, wellness, and support our goals. If you have any favorite snacks that are higher in protein, you can share them with others in the comments below!
Lexes O'Hara
I’m a personal trainer and powerlifting coach who got involved with fitness due to my past struggles with mental health and confidence. My intention is to help people grow physically and mentally into the life they can’t stop dreaming about.
High-protein snacks could help you build muscle mass. They can also help you feel fuller for longer—preventing you from overeating during your meals. High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky.
High-protein snacks could help you build muscle mass. They can also help you feel fuller for longer—preventing you from overeating during your meals. High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky.
Getting sick often without protein to boost the immune system. Mood changes or trouble thinking due to fluctuating blood sugar and protein's effect on the brain's neurotransmitters (which regulate mood) Muscle weakness, since amino acids are essential for building muscle mass.
To gain weight, consider consuming a balanced meal at night that includes a mix of protein, healthy fats, and carbohydrates. Options could include grilled chicken with quinoa and vegetables, or salmon with sweet potatoes. Snack on nuts or Greek yogurt for added calories and protein.
In fact, peanuts have the highest protein content out of all commonly consumed nuts. Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body ( 19 , 20 ).
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.
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