High-protein treats help you power through your day
12/1/2025 by Samantha Toy
If you're looking for a quick energy boost or need something to keep you full between meals, high-protein snacks are a great option. Protein helps repair tissues, supports muscle health and keeps you full on busy days. Whether working out, on the go, or just looking for snack ideas, protein foods can boost your energy and satisfy you.
Five tasty high-protein snacks to fuel your day
Greek yogurt with berries and nuts: Greek yogurt is packed with protein and probiotics to support your gut health. Add fresh berries for extra antioxidants and a handful of nuts for a crunchy texture and an additional protein punch. This combination is both delicious and nutritious. (Protein content: 15-20 grams per 1 cup serving.)
Tuna salad with whole-grain crackers: Canned tuna is a budget-friendly, high-protein food and a good source of heart-healthy fats. Mix it with a bit of mayonnaise or Greek yogurt and a splash of lemon juice to make a creamy, tangy tuna salad. Pair with some whole-grain crackers on the side for a crunchy, fiber-rich snack that will keep you full. (Protein content: 20-25 grams per 1/2 cup serving.)
Protein bars: A protein bar is a great choice if you're in a rush and need something quick and easy. Look for bars with at least 10 grams of protein and minimal added sugars. With so many flavors and varieties to choose from, you can mix it up each day. (Protein content: 10-20 grams per bar.)
Hummus with veggies: Hummus is made from chickpeas, a rich plant-based protein source. Pair it with crunchy veggies like carrots, cucumbers or bell peppers for an extra sprinkle of nutrients. This is a wonderful option for a light snack that's also filling. (Protein content: 6-8 grams per 2 tablespoons serving.)
Chia pudding: Chia seeds are filled with protein and fiber, making them an excellent morning or afternoon snack choice. Prepare a simple chia pudding by mixing chia seeds with milk (or almond milk for dairy-free) and let them sit overnight in the fridge to thicken. You can top this with berries, nuts or a drizzle of honey for extra flavor. (Protein content: 10 grams per 1/2 cup serving.)
Whether you aim to maintain muscle mass, stay energized throughout the day, or ward off afternoon slumps, high-protein snacks will support your goals. Adding a variety of these protein-rich foods into your daily routine can keep you fueled, satisfied, and ready to take on whatever the day may bring. So next time hunger strikes, reach for one of these healthy and delicious snacks to power through your day.
Samantha Toy is a dietetic intern at Mayo Clinic in Rochester, Minnesota. She graduated from Bradley University with a bachelor's degree in nutrition and dietetics and is pursuing a master's in clinical nutrition through the University of Wisconsin-Madison. Special interests include nutrition support, pediatrics and neurology.