25 Healthy High-Protein Snacks to Buy, According to Dietitians

When you pick out a snack, reaching for a high-protein option can help you stay full and satisfied for hours. Protein is known for increasing satiety, after all.

Besides keeping you full, protein is an essential nutrient your body uses to build and repair cells. It's considered the "building-block" for things like your bones, cartilage, muscles and skin.

Most of us are probably eating enough protein in our diets, according to the USDA. But there are some people who might benefit from getting a bit more.

Eating protein between meals has been tied to helping regulate blood sugar levels, per a February 2021 study in ​Nutrition Research and Practice​. So if you have diabetes or prediabetes, high-protein snack options may be ideal.

Protein is particularly important for aging adults, too, according to the American Geriatric Society. Getting enough can help support your bone and muscle health so you can stay active and mobile as you age.

Keep scrolling to check out some of our favorite high-protein snacks you can feel good about adding to your routine.

• ​Calories​: 90
• ​Protein​: 16 g

Made with grass-fed buffalo and simple spices, this jerky has 16 grams of protein per one-ounce serving. The taste is not too gamey in comparison to beef jerky.

This jerky pairs well with an apple or an orange for an on-the-go snack.

• ​Calories​: 210
• ​Protein​: 12 g

Made with egg whites, nut, and chocolate, each bar haa 12 grams of protein. "It satisfies my salty and sweet craving while nourishing me with protein between meals," says Virginia-based dietitian, Maya Keator, RD.

Delicious on their own or paired with a piece of fruit, these bars are a great portable snack or end-of-the-night dessert.

• ​Calories​: 200
• ​Protein​: 11 g

The Larabar is a great protein snack on its own, but it can also be chopped up on top of yogurt or paired with other nutritious snack options. This new line of snack bars with added protein delivers seven additional grams of protein compared to their conventional line.

Great for vegan or vegetarian options that are low in added sugars, these bars are naturally sweetened with dates and chocolate. Each bar contains 11 grams of protein from pea protein powder.

• ​Calories​: 320
• ​Protein​: 16 g

These cookies have an ooey-gooey texture that you wouldn't even know is fueling you with 16 grams of protein. These are great for fueling up after a workout or a hike, or when running errands and going longer between meals.

With 320 calories, one cookie is an energy-dense source of fuel! You might like to incorporate these when you know you need more calories, like when you're very physically active.

• ​Calories​: 90
• ​Protein​: 14 g

Made with natural milk products, this snack is loaded with 14 grams of protein per bag. This product has a crispy, cheesy texture despite being low in carbs.

Try pairing it with crackers, fruit or yogurt, which offer some carbs for energy. Going too long without carbs between meals might cause your energy to drop as your blood sugar comes down.

• ​Calories​: 260
• ​Protein​: 12 g

Easy to prepare by heating in the microwave, these cups come in multiple flavors, although the Blueberry Muffin is my personal favorite. These cups are full of whole grains and have 5 grams of dietary fiber which helps to keep you feeling full for hours after eating.

Great for kids to quickly make their own snacks, these cup pastries have around 12 grams of protein per cup to help keep you full.

• ​Calories​: 230
• ​Protein​: 10 g

Kind Bars are a great choice for anyone looking for a balanced snack on the go. The first ingredient in them is usually a nutrient-dense whole grain. These bars have 5 grams of fiber and 10 grams of added protein, and they come in a variety of yummy flavors.

The protein in Kind bars comes from the nuts that are included. The nuts that are used in these bars have monounsaturated fats, which are considered a "healthy fat" linked to brain and heart health benefits.

• ​Calories​: 240
• ​Protein​: 12 g

If you're looking for a savory snack with a crunchy bite to nosh on between meals, put a few bags of these chickpeas from The Good Bean that are toasted to perfection and lightly seasoned with sea salt.

"I love these dried chickpeas from The Good Bean," says dietitian Justine Chan, RD, CDE. "They're crunchy, savory and come in a variety of yummy flavors. Two ounces offers not only 12 grams of protein but also 10 grams of fiber!"

• ​Calories​: 80
• ​Protein​: 10 g

Brave Good Kind's Chicken Bites are kid-friendly and come in three different flavors: Original, Hot Honey Chicken and Teriyaki Chicken. Hot Honey Chicken is my personal favorite for the sweet and spicy flavor combo.

Compared to traditional beef jerky, these bites are lower in fat and calories without compromising on flavor! With only 3.5 grams of fat per serving, you can rest assured that this snack is a nutritious choice.

• ​Calories​: 260
• ​Protein​: 19 g

If you're more of a savory snack person, this one's for you. Starkist Tuna + Crackers is tasty and very convenient as it already comes pre-packed with crackers and tuna. This is a balanced snack, packed with 19 grams of protein per serving that will help you stay energized and full until you have time for your next meal.

Another important nutrient found in Starkist Tuna is omega-3s. Omega-3s help support your immune system, play a role in brain health, and help to improve mood. It is said that people who eat more seafood also have lower rates of heart disease.

• ​Calories​: 220
• ​Protein​: 16 g

Savory snack lovers beware: these egg bites are seriously good. Quick to heat in the microwave, these bites offer conveniently portioned protein you can easily add to your daily routine.

Pair these with a piece of fruit and you have a satiating, nutrient-dense snack.

• ​Calories​: 150
• ​Protein​: 30

Many protein shakes are made with extra additives that give a strange aftertaste. Fairlife uses real milk and a specialized filtration system to create their protein shakes. The chocolate is my favorite and tastes so similar to chocolate milk, it's shocking.

If you're not feeling super hungry at snack time but want to get in some more protein, Fairlife could be the perfect solution for you. These shakes come in several fun flavors, like Salted Caramel and Vanilla, and have a lighter mouthfeel compared to traditional protein shakes.

• ​Calories​: 210
• ​Protein​: 13 g

Talty bars are a must if you are an on-the-go snacker. They're formulated to curb your hunger and actually taste good. Each bar is made with simple high-quality ingredients and gives you 13 grams of protein.

Unlike most bars, Talty bars have no added sugar or additional sweeteners. Added sugar has been associated with an increased risk of heart disease. My absolute favorite Talty bar is the Peanut Butter and Jelly flavor. It gives me a sense of nostalgia and reminds me of eating snacks as a kid.

• ​Calories​: 340
• ​Protein​: 17 g

Perfect Bars are a rich, super satisfying snack that is balanced in all the macronutrients. This nutritious bar delivers proteins, fats, and carbohydrates that will keep you full and satisfied for hours.

Some folks love to use this as an alternative breakfast or a larger snack, and they even have minis for kids. Peanut Butter is the original flavor, but they carry seasonal options too, like Pumpkin Pie.

• ​Calories​: 210
• ​Protein​: 10

These energy balls come in a powdered mixture that's simple to prepare. With just a couple ingredients mixed together and formed into balls, these freeze well so that you have plenty of snacks for the week.

These high-protein energy balls are a great addition to lunch or an afternoon snack that will keep you full and energized for hours. A mixture of protein, healthy fat and fiber will help keep your energy stable throughout the afternoon.

• ​Calories​: 130
• ​Protein​: 14 g

Choose to go plant-based for your snack with this dried edamame. This dehydrated snack is a complete protein despite being a plant-based source. That means it has all the essential amino acids to support your body.

"They're a great alternative to chips or crackers when you're craving a crunchy, savory snack. The 100-calorie packs are high in fiber, low in carbs and high in protein," says Kathryn Piper, RDN, LD.

• ​Calories​: 290
• ​Protein​: 20 g

The folks over at Clif have done it again with this super delicious protein snack that almost tastes like a candy bar. With 20 grams of complete protein, Clif Builders is a great post-workout snack that offers muscle-building protein and carbs.

• ​Calories​: 260
• ​Protein​: 14 g

With 12 grams of fiber and 7 grams of protein per wrap, these wraps offer more nutrition than traditional tortilla wraps, and they're easy to turn into a protein-focused snack.

Cut one in half and load it up with some peanut butter, banana and honey, or if you're looking for a savory snack, opt for turkey, cheese and mustard.

• ​Calories​: 170
• ​Protein​: 10 g

If you're a fan of chips, swap them out for these chicken-based crisps, instead.

"These are one of my favorite snacks because they have lots of flavors, fewer carbs than traditional chips and you get a great amount per 20-chip serving!" says dietitian, Bridget Wood, RD, LD, CDCES.

Pair with crackers or an apple or orange for a portable, nutritious snack option.

• ​Calories​: 200
• ​Protein​: 10 g

These protein bars come in a variety of flavors to satisfy your sweet tooth, and they come highly recommended by experts.

"I especially love the Almond Butter and Peanut Butter flavors which have 10 grams of protein," says Dallas-based dietitian Jennifer Fiske, RDN, LD. "They're filling, flavorful and made from a short list of ingredients. I like to pair my KIZE bar with an apple or banana for an afternoon pre-workout snack."

• ​Calories​: 260
• ​Protein​: 12 g

The Banana Bread flavor of 88 acres protein bars comes highly recommended by Christine Milmine, RDN. "It has plant-based protein from pumpkin seeds, and does not have an overly sweet taste in my opinion," she says.

These bars are lightly sweetened with maple syrup and only have 4 grams of added sugar per serving! With 3 grams of fiber and 12 grams of protein, these bars stack up well compared to conventional granola bars.

• ​Calories​: 360
• ​Protein​: 21 g

Wild Planet's Wild Tuna White Bean Salad comes highly recommended by Arielle Lebovitz, RDN, CSSD, CDCES, founder of a resource hub for play-based food education for kids.

"Each flavorful bowl packs 21 grams of protein and 10 grams of fiber to keep you full for hours," she says. "I love that it's an easy shelf-stable snack to take on the go but it feels like you just ate a satisfying meal — and if you don't have a spoon, pita chips are perfect for scooping out the salad!"

• ​Calories​: 200
• ​Protein​: 11 g

This snack mix is great to pack on-the-go for a pre-workout snack, or just to fill the gap between your meals.

"I'm a big fan of the Basse Edamame Energy Mix. A half cup has 12 grams of protein and 5 grams of fiber for a filling snack. It's also a good option for those following a gluten-free diet," says Selena Devries, RD, a dietitian specializing in celiac disease.

• ​Calories​: 260
• ​Protein​: 10 g

Amy Gorin, RDN, an inclusive plant-based dietitian in Stamford, CT says she loves to suggest Harvest Snaps for healthy snacking because the snacks are primarily made with protein-rich ingredients like green peas.

"A serving of the snack you gives you an incredible 10 grams of filling protein and 8 grams of satiating fiber," Gorin says. "These are even great to eat as a post-workout snack because you're getting the electrolytes sodium and potassium to help with recovery hydration."

​Note​: Amy is a nutrition partner with Harvest Snaps.

• ​Calories:​ 140
• ​Protein:​ 10 g

This Greek yogurt drink from Chobani comes in a few different yet equally delicious flavors, and you'll get around 10 grams of protein per shake.

Not only that, but Greek yogurt is high in naturally-occurring probiotic bacteria, which has a number of health benefits.