Sometimes it can be difficult knowing what healthy snacks to have, but here are some quick protein snacks to help!
Protein is an essential macronutrient which can help build muscles. Easily include foods such as Greek yogurts, eggs, nuts, paneer, milk and roasted chickpeas. If you want more ideas to increase your daily protein intake, explore these high protein snacks for additional nutritious options.
Table of Contents
Quick Protein Snacks
Protein is an essential macronutrient.
Helps with:
- Muscle building: contains amino acids.
- Satisfying: makes you feel full between meals.
- Quick: many protein rich foods can be cooked quickly.
- Balanced: can be paired with fruits, vegetables and wholegrains.
- Variety: lots of options.
These should not replace a meal but can be included within meals throughout the day.
20 Quick Protein Snacks
Here are some quick protein snacks:
Greek Yogurt + Berries
Plain Greek yogurt with some chia seeds.
Boiled Eggs
A quick protein snack! Large eggs contain around 6g of protein.
Boil some eggs and keep in the fridge. Sprinkle with some black pepper or paprika.
Roasted Chana
An affordable source of plant protein. They are popular in India. Contains fibre to help with digestion.
Keep some in your cupboard. Keep in an air tight container.
Peanut Butter + Wholegrain Bread
Peanut butter contains plant proteins and unsaturated fats. Spread some on your wholegrain bread.
Check they are not high in added sugar and salt. You can add some banana slices.
Paneer Cubes
A great source of vegetarian protein. Cube them up and sprinkle with some black pepper, cumin and/or mild spices.
Eat with some cucumber/carrot slices. Keep in the fridge.
Almonds + Walnuts
Contains some protein, fibre and unsaturated fats. Easy to take with you. No cooking required.
Check they are unsalted or lightly salted. Don’t eat too much as they are high in energy.
Cottage Cheese + Fruits
High protein. Add some fruits.
Add some apple slices, berries and/or pineapple. Depends on the brand so nutrition can vary.
Hummus + Veggie Sticks
Usually contains chickpeas, tahini, lemon and olive oil. Eat with some cucumber, carrots and bell peppers.
Plant protein and fibre. Keep in your cupboard. Keep in the fridge.
Pumpkin Seeds
Easy to take with you. Contain protein, healthy fats, Magnesium and Zinc.
Weigh them out and put into an air tight container. Try to get them unsalted.
Tuna + Wholegrain Crackers
Tuna is a good source of protein. Eat with some wholegrain crackers.
Check the tuna is either water or low sodium. Once opened put in the fridge.
Milk + Nuts
Contains protein and calcium. Nuts contain fibre and unsaturated fats.
A quick option! Use plain milk with no added sugars. Keep in fridge.
Sprouts Salad
Easy to make! Contains moong beans, cucumber, tomato and lemon. Contains plant protein and fibre.
Make sure everything is clean and washed. As a precaution you could cook/steam the sprouts.
Chia Yogurt
Mix plain yogurt and chia seeds together. Put into the fridge to let the chia seeds soften.
Top with some fruits. The yogurt provides protein. Chia seeds provide fibre and healthy fats.
Chicken Breast Bites
Cooked chicken breast provides lean protein. Cube up and season with some lemon juice, pepper and/or mild spices.
Can be cooked ahead of time and kept in the fridge. Can be packed into an insulating lunchbox. Add an icepack.
Peanut Butter + Banana
Add some peanut butter to some banana slices.
Contains some protein, healthy fats and carbs. Great quick option!
Protein Energy Balls (Home made)
Mix together oats, peanut butter, crushed nuts and seeds. Make into small balls. Keep in the fridge.
Can be made ahead of time. Be careful with the calories as some items can be high (peanut butter, dates, nuts).
20 Quick Protein Snacks Depending On Your Diet
Depending on what you eat you may wish to have certain snacks. Here is a general guide:
Snacks depending on your diet:
- Vegetarian: Greek yogurt, Paneer, Roasted Chana, Milk, Nuts.
- Vegan: Roasted Soy Beans, Hummus, Edamame, Nuts, Seeds.
- Egg: Boiled Eggs, Egg slices, Wholegrain Bread.
- Non Vegetarian: Tuna Crackers, Chicken Breast Bites, Boiled Eggs.
- No Cooking: Greek yogurt, Nuts, Peanut Butter, Cottage Cheese.
Snacks containing protein, depending on the type of ingredients used, portion size and brand can include the following:
Protein containing snacks:
- Large boiled egg – 6g
- Greek yogurt (170g) – 15g-18g
- Roasted Chana (30g) – 5g-6g
- Almonds (28g) – 6g
- Paneer (100g) – 16g-20g
- Milk (250ml) – 8g
- Pumpkin Seeds (28g) – 8g-9g
- Edamame (100g) – 11g-12g
- Cooked Chicken Breast (75g) – 22g-23g
- Cottage Cheese (100g) – Varies
This is a general guide, always check labels or work it out based off your recipe.
Ideas for healthy protein snacks.
Not all protein snacks will be healthy, here are some ideas.
Ingredients:
Try to choose snacks with minimal ingredients. Avoid pre-made protein snacks as these can be high in added sugar, salt and saturated fat. If you are also trying to reduce your carbohydrate intake, check out these high protein low carb snacks for more snack ideas that fit into a lower-carbohydrate eating plan.
High fibre:
Choose high fibre foods to go with your protein. Fruits, vegetables, Oats and Wholegrains. E.g Greek yogurt and berries, hummus and Carrot Sticks.
Portion size:
Some foods can be high calorie. Nuts, seeds, cheese and peanut butter so watch your portions.
Preparation:
Prepare your eggs, roasted chana and any fruits/yogurts you would like to have as a healthy snack!
Storage:
Store your dairy items, eggs, cooked chicken and tuna correctly. Place in fridge or in an insulated lunchbox with icepacks.
FAQs
What is the fastest Protein Snack?
Greek yogurt, boiled egg, roasted chana, nuts and milk are fast options. Most are fast to prepare.
Best vegetarian protein snacks?
Paneer Cubes, Greek yogurt, Roasted Chana, Cottage Cheese, Edamame, Nuts, Seeds, Hummus.
Can I have protein snacks everyday?
Yes! Try to include protein rich foods everyday. Try to vary your sources of protein and ensure they are balanced with your meals, vegetables, fruits and whole grains.
Are protein snacks good For Weight Loss?
They can help you feel fuller between meals. Depending on portion size, how much you’re eating, exercising, sleeping and lifestyle. If you want lighter options, explore these high protein low calorie snacks for ideas that provide protein without adding too many calories.
What are some quick high protein snacks?
Greek yogurt, Almonds, Walnuts, Roasted chana, Pumpkin Seeds, Cottage Cheese, Peanut butter and Milk. All are quick and easy.
Can I have protein snacks before My Workout?
A small amount of protein can be a great option. This really depends on you and how long until your training. Some people like to have a bit of carbohydrates with their protein. E.g Yogurt with fruits, peanut butter and Wholegrain Bread.
Conclusion
Quick protein snacks can help boost your protein intake. Greek yogurt, Boiled Egg, Roasted Chana, Paneer, Nuts, Seeds, Hummus and homemade smoothies are all easy to make.
Try to vary your protein throughout the week. Pair with fruits, vegetables and wholegrains. With a little planning you’ll have easy snacks to help keep you on track with a balanced diet.
Saba Mirza is a Health, Wellness & Lifestyle Writer at Being Healthy Life with 3+ years of writing experience. She creates clear, informative, and reader-focused content covering health, wellness, nutrition, fitness, natural health, and lifestyle topics.
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Sameena Begum is a health, technology, and digital content reviewer who reviews selected articles to help ensure that information is presented clearly, accurately, and responsibly.
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Dr. Syed Imtiaz is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience. As a Medical Reviewer at Being Healthy Life, he reviews selected health and wellness content for medical accuracy, clarity, appropriate context, and responsible presentation.
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