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High Protein Snack Guide

Snacks play an important role in our nutrition...

They help fill gaps in nutrition goals and keep us satiatied between meals so we don't end up "hangry" or with low blood sugar. Here are some background on snacks.

  1. Snacks are smaller than meals and are based on your hunger level in the moment.

  2. Some snacks need to be eaten fresh, while others are more self-stable. It's wise to have both types on hand for different occasions.

  3. Snacks that include protein will satiate hunger between meals. Each snack idea in this guide provides close to 10 g protein per serving.

  4. Snacks should be tasty! An unsatisfying snack will often lead to more, mindless snacking.

With these thoughts in mind, let's dive into some snack ideas!

Roasted chickpeas

  • Protein: 9 grams per serving

  • Recommended brands: Biena Snacks or Saffron Road

Italian snacking beans with almonds

  • Protein: 9 grams per serving

  • Recommended brand: Brami

Protein shakes

Low sugar protein bar

Fruits and nuts

  • Protein: 7-10 grams

  • Pair 1 cup or 1 piece of fruit with 1/8-1/4 cup nuts (e.g. peanuts, almonds, pistachios)

Yogurt with fruit

  • Protein: 12 grams

  • Recommended brands: Chobani Less Sugar, Oikos Triple Zero, Two Good

Power toast

  • Protein: 10 grams

  • Pair a slice of whole grain toast with hummus and hemp seeds or peanut butter.

Veggies with yogurt dip

  • Protein: 12 grams

  • Choose an unsweetened greek yogurt or substitute silken tofu for your dip.

Chia pudding with fruit

Energy bites

Tofu quiche

Chickpea salad with whole grain crackers

Give some of these a try and send us your favorite high-protein snacks!

High Protein Plant-Based Snack Guide
Download PDF • 367KB

Snacks to power you through your day

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