When you feel hungry between meals, nibbling on a little something tasty is the obvious solution—but if you’re trying to hit a specific protein goal, you probably want to make sure your selection packs a solid amount of the stuff. That’s because a protein-rich snack is one of the best ways to tide you over when you’re peckish and need to boost your overall daily protein intake too.
So what amount of protein should you shoot for in a snack? Well, everybody is different, so there’s no one-size-fits-all recommendation. Body size, activity level, and health and fitness goals are all factors that could affect your requirements. (For instance, if you’re very active or are recovering from an injury, you’ll likely need more of it). That said, 5 to 15 grams is a pretty reasonable range for a snack between meals, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF.
Sure, you can head to the supermarket to toss some prepackaged beef jerky, turkey slices, or tuna salad in your cart, but going the DIY route is easier than you may think. There are tons of high-protein snack recipes that you can throw together without a whole lot of legwork. An added benefit of homemade over store-bought? You can make sure your protein-packed snack also contains other important nutrients—like carbs—that will help you stay full so your stomach isn’t growling 30 minutes later, Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF. And let’s not forget you can tailor and tweak it according to whatever specific you’re craving too. So without further ado, here are 20 throw-together high-protein snack recipes bound to keep you satisfied until your next meal.
1. Slather sauce on some edamame.
Much more than an appetizer, edamame “really doesn’t get the credit that it’s due,” Nielsen says. “It’s so easy, it’s so nutrient-dense, and it’s way higher in protein than people realize.” Just one cup of the legumes contains an impressive 18 grams. But if you find soybeans a little too bland on their own, you can use your favorite condiment to add a touch more pizazz. Buy a bag of the frozen shelled stuff, nuke it in the microwave or boil it on the stove for a few minutes, and zhuzh it up with a condiment of your choice. “I love to do a little drizzle of chili crisp,” Nielsen says.
2. Make an egg flight.
Jump on TikTok’s recent egg flight fad to tap into the latest social media trend while nourishing yourself. Simply cut a few hard-boiled eggs in half and pile an array of elaborate toppings on each to create a distinct flavor profile—paprika, Old Bay seasoning, pesto, basil, bacon, lettuce, tomato, mustard, kimchi, guacamole, sausage, chicken, red onion, lemon zest, balsamic vinegar, capers, pickles, cherry tomatoes, you name it. You might think of eggs as a breakfast food exclusively, but Tsui says that the hard-boiled variety makes a great on-the-go snack as well. One will give you about six grams of protein, so two should nudge you toward the upper limit of Nielsen’s recommended 5-to-15-gram range.
3. Or simply sprinkle salt and pepper on a hard-boiled egg and call it a day.
No time to assemble a small army of spices, sauces, and sides? Prioritize taste and convenience by dusting your hard-boiled egg with this tried-and-true combo. Remember, you can always experiment with other condiments, from mustard to gochujang.
4. Spice up some pumpkin seeds.
With fall in full swing, pumpkin seeds—also known as pepitas—are a seasonally appropriate snack option that also happens to be rich in protein. (And as an added bonus, they’re also high in fiber and minerals like zinc, which supports your immune system, according to Nielsen). For a high-protein snack recipe that really fans the flames, season them with a little bit of your favorite hot sauce, a touch of oil, and some salt, and pop in the oven to cook. “In less than 15 minutes, you’ve got some really yummy, flavored pumpkin seeds,” Nielsen says.
5. Or dip them in chocolate for a sweet treat.
Then there’s always the more desserty approach: Make a low-effort version of chocolate bark. Melt some chocolate chips (feel free to simply zap them in the microwave), pour the melted chocolate over the pumpkin seeds, and stick them in the freezer to set. “You could put a little sea salt on it too, so [you get both] sweet and salty,” Nielsen says.
6. Make peanut butter toast with sprouted-grain bread.
Sprouted-grain bread—which is made with whole-grain seeds that have just begun to sprout—is more nutritionally robust than other bread varieties: higher in fiber, protein, folate, iron, vitamin C, zinc, and magnesium, according to Harvard Health, and potentially lower in starch and easier on your digestion, to boot. Smear peanut butter on a toasted slice for a “really simple, affordable, and super-easy snack,” Nielsen says. Just two tablespoons of peanut butter contain around seven grams of protein, so that’ll amplify the protein content even further.
7. Or a classic PB&J.
Here’s an option that will not only offer a protein boost, but also take you on a trip down memory lane, Thanh Thanh Nguyen, MS, RDN, a registered dietitian at Mendinground Nutrition, tells SELF. Combine whole-grain bread with the protein-rich nut butter and a jelly of your choice “for a nostalgic and high-protein snack that can also be taken with you on the go,” Nguyen says.
8. Spread peanut butter on some apple slices.
Speaking of peanut butter, this pairing is one of the most classic dietitian-approved snacks around, according to Nielsen. The sugar-sweet crispness of the apples contrasts beautifully with the thick, rich texture of the peanut butter, which, as we mentioned, packs enough protein to tide you over between meals. If you’re not a fan of peanut butter, feel free to sub in an alternative like almond butter. Dust the apple slices with cinnamon for an extra boost in flavor.
9. Sandwich some tuna between a cracker and a cuke slice.
Tuna is a stellar source of protein—one can of light tuna alone contains 20 grams—but if you don’t relish the thought of eating it straight, Tsui recommends putting a dollop on some whole-grain crackers (which will contribute carbs and a little protein themselves). Then, add a slice or two of cucumber on top to provide “a bit of freshness and lightness” (and hold the whole thing together). This portable option is actually super versatile: Since canned tuna often comes in different flavors, “if you get sick of one, you can try another,” Tsui says. Plus, it’s a nice savory option for people who don’t have much of a sweet tooth.
10. Roast chickpeas with cinnamon and sugar.
Yes, you can buy roasted chickpeas in-store, but you can also make them yourself without too much trouble, according to Nielsen. Either way, “that combination of fiber and protein”—about eight grams per half-cup, respectively—“is so filling and so satisfying,” she says. If you’re DIYing it, dry-roast the beans at 425 degrees Fahrenheit for 15 to 20 minutes, drizzle on a small amount of olive oil, and then add your flavor combo—Nielsen’s personally partial to a cinnamon-sugar style. Sprinkle on the stuff and then stick the chickpeas back in the oven for another 15 to 20 minutes until they’ve turned crunchy again.
11. Or go for a more savory seasoning instead.
In the mood for something a little less sweet? Use curry or turmeric rather than cinnamon and sugar to flavor your chickpeas. You can eat the final products on their own, sub them in for salad croutons, or stir them into a steaming bowl of soup. Here is a step-by-step guide that will walk you through the whole process.
12. Sprinkle seeds into oatmeal.
Oats are known for their impressive ability to satisfy, but, collectively, we often overlook “the contribution of whole grains or seeds to protein,” Nielsen says. Hemp hearts are particularly solid in this regard: Just one quarter-cup packs about 10 grams. As Cara Harbstreet, MS, RD, of Street Smart Nutrition, previously told SELF, their “neutral, almost nutty flavor” pairs well with oats and whatever fruit, nuts, or baking spices you might also add in.
13. Whip up a five-minute chia pudding.
Chock-full of fiber, antioxidants, omega-3 fatty acids, and plant protein, chia seeds make an excellent protein-rich base because they thicken into a gel-like substance when they come into contact with liquid. From there, you can add yogurt, fruit, protein powder, sweeteners, and anything else your heart desires. The only downside: Many recipes call for soaking the seeds overnight. If you don’t have the patience for that—and need a snack, stat—this TikTok hack will deliver a chia pudding in less than five minutes.
14. Use cottage cheese as a dip.
Cottage cheese may have a reputation as a dated ’90s diet food, but that label shortchanges it, according to Tsui. Half a cup of it contains 11 grams of protein. Simply dunk some chips or veggies into a container for a quick and creamy protein boost. Want to make it a little fancier? Try this delicious spinach dip.
15. Or make a cottage cheese bowl.
If you’d rather stick to salsa, guac, or ranch as a dip, you can still use the dairy protein powerhouse as a base—try tossing it with veggies or fruit. Since Tsui prefers her cottage cheese bowls savory, she’ll often add in cucumber and bell pepper slices (plus a sprinkle of black pepper). However, you can always make yours sweet with some pineapple chunks or canned peaches. Bonus cottage cheese recipe idea: Spread some on toast or sandwich bread.
16. Turn Greek yogurt ice-cream-esque.
Clocking in at around 20 grams per seven-ounce container, plain Greek yogurt is not only rich in protein, it’s also a culinary blank slate: You can mix in anything from granola to chocolate chips to a sweetener like honey or maple syrup—or even go one step further and transform it into a full-on dessert. One hack that took social media by storm: Making a Greek yogurt “sundae” by swirling a tablespoon or two of peanut butter into a cup of plain yogurt. Top it with melted chocolate and whole or chopped peanuts, let the mixture chill in the freezer, and enjoy.
17. Or even…fluffy?!
Bored with the traditional texture? Use Jell-O mix, baking powder, and a sweetener like honey or agave syrup to make your Greek yogurt sweet, light, and airy. This viral TikTok hack yields a mousse-like product—just make sure you don’t overdo it on the baking powder, as we found out the hard way.
18. Or swap it out for a European alternative.
If-slash-when you get sick of Greek yogurt, quark and skyr are waiting in the wings. Both are high-protein dairy products that have a texture “similar to a Greek yogurt or cottage cheese,” Jessica Isaacs, RD, CSSD, a sports dietitian who specializes in performance nutrition for elite athletes, tells SELF. Quark originated in Germany, while skyr hails from Iceland. Quark can be eaten straight or used as a spread or thickener—“even as a substitute for mayonnaise” on a sandwich, Isaacs says. If you’re going in raw, US Dairy suggests topping it with fruit or harissa beforehand.
19. DIY some trail mix.
Nuts and seeds may work well as a topping, but they’re also a solid snack in their own right—especially peanuts, almonds, and pistachios, according to Nguyen. “These are high in protein and unsaturated fats, so they have lasting power and keep you full,” Nguyen says. Toss them with dried fruit for some “sweetness and variation in texture,” she adds. You can also add other mix-ins as desired, like M&Ms or chocolate chips.
20. Beef up your standard avocado toast.
You can put two of the previous tips together to protein-ify this classic millennial breakfast—already a solid source of healthy fats thanks to the avocado. Hard-boil a couple eggs (or buy them preboiled to save time and effort) and mash them in a bowl with avocado slices and cottage cheese while your bread is toasting. When it’s done, spread the mixture on, and season with Dijon mustard, chili powder, and a bit of salt (or any combination of flavoring agents, really).
21. Bake a slice of smoked tofu in the oven.
This isn’t the kind of tofu you might picture when you hear the term—soft, jiggly, malleable. “Smoked tofu is incredible,” Nielsen says. Toss it with your favorite seasonings (even just salt, pepper, and garlic powder, Nielsen says), roast it at 425 degrees Fahrenheit until it’s crispy, and tuck in. It’s “so good and crunchy and chewy” that way, Nielsen says. Or, alternatively, “you can just slice it like cheese and eat it on the go,” she adds.
22. Pour ultra-filtered milk over your favorite cereal.
Ultra-filtered milk has been attracting attention because it contains twice as much protein as the standard stuff. What’s more, it packs more calcium, fewer carbohydrates, and pretty much no lactose—the sugar in milk that can cause stomach upset in some people. Swap this high-protein alternative into your morning bowl of Raisin Bran or Rice Krispies to set yourself up for a productive day minus the hunger pangs and energy crash.
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