10 High-Protein Snacks to Fuel Your Fitness Goals

When you’re working hard to build muscle, lose fat, or just maintain a healthy diet, protein is your best friend. Whether you’re on the go or relaxing at home, having the right snacks available is key to hitting your fitness goals. High-protein snacks can help curb hunger, fuel workouts, and promote muscle recovery. Here are 10 high-protein snacks that will keep you energized and on track with your fitness journey.

1. Greek Yogurt with Chia Seeds

Greek yogurt is packed with protein, making it a great snack to support muscle growth and recovery. Add a tablespoon of chia seeds to boost your fiber intake and enhance digestion. This snack is perfect for a mid-day pick-me-up or post-workout refuel.

• Protein Content: 10-15g per serving
• How to Make: Just scoop some Greek yogurt and top with chia seeds and a drizzle of honey for extra sweetness.

2. Hard-Boiled Eggs

Hard-boiled eggs are a simple, portable snack that packs a punch in terms of protein. They’re also rich in healthy fats, making them an ideal option for muscle gain and overall health.

• Protein Content: 6g per egg
• How to Make: Boil eggs in advance and keep them in the fridge for a quick snack anytime.

3. Cottage Cheese with Berries

Cottage cheese is an excellent source of casein protein, a slow-digesting protein that’s perfect for fueling your body over a longer period. Combine it with some fresh berries for added vitamins, antioxidants, and natural sweetness.

• Protein Content: 14g per 1/2 cup
• How to Make: Mix a cup of low-fat cottage cheese with a handful of fresh or frozen berries.

4. Protein Bars

Protein bars are a go-to snack for anyone needing a quick protein fix. Look for bars that are low in sugar but high in protein to maximize your muscle-building potential. There are plenty of options available that cater to different dietary needs (vegan, gluten-free, etc.).

• Protein Content: 15-25g per bar (varies by brand)
• How to Make: Keep a few protein bars in your gym bag or work desk for easy access.

5. Edamame Beans

Edamame beans are not only rich in protein but also contain fiber, which helps with digestion and keeps you feeling fuller for longer. They are also a great option for anyone on a plant-based diet.

• Protein Content: 17g per 1 cup
• How to Make: Steam a bowl of edamame beans and sprinkle with a pinch of salt for a quick, nutritious snack.

6. Turkey or Chicken Jerky

If you’re craving something savory, turkey or chicken jerky is a great option for a high-protein snack. It’s a convenient and shelf-stable option that’s easy to pack for travel or busy days.

• Protein Content: 10-12g per ounce
• How to Make: Buy pre-packaged jerky or make your own at home by marinating lean chicken or turkey and dehydrating it.

7. Protein Smoothies

Protein smoothies are one of the best ways to pack in a lot of protein in one go. Blend your favorite protein powder with fruits, vegetables, and a healthy fat like almond butter or avocado for a creamy, nutrient-dense snack.

• Protein Content: 20-30g per serving (depending on protein powder used)
• How to Make: Blend protein powder, almond milk, spinach, and your favorite fruit for a refreshing snack.

8. Hummus with Veggies

Hummus is made from chickpeas, which are rich in plant-based protein and fiber. Pair it with raw veggies like carrots, cucumbers, or bell peppers for a crunchy, satisfying snack that’s both healthy and filling.

• Protein Content: 4g per 2 tablespoons of hummus
• How to Make: Grab a container of store-bought hummus or make your own by blending chickpeas, tahini, olive oil, and garlic.

9. Almonds and Walnuts

Nuts are a great source of protein and healthy fats. Almonds and walnuts, in particular, are packed with nutrients that support heart health, muscle recovery, and overall wellness. Keep a small handful as a snack to satisfy hunger while promoting your fitness goals.

• Protein Content: 6g per ounce of almonds, 4g per ounce of walnuts
• How to Make: Measure out a handful of nuts for an easy, on-the-go snack.

10. Tuna Salad Lettuce Wraps

For a more substantial snack, try a tuna salad wrapped in large lettuce leaves. Tuna is an excellent source of lean protein, while lettuce provides crunch and fiber without adding unnecessary calories. You can also add some avocado or Greek yogurt for extra healthy fats and flavor.

• Protein Content: 20-25g per serving (1/2 can of tuna)
• How to Make: Mix canned tuna with a bit of Greek yogurt, mustard, or avocado and serve wrapped in large lettuce leaves.