EASY SNACKS THAT ARE RICH IN PROTEIN

When you’re trying to eat healthy, easy snacks that don’t take a ton of prep time make a big difference. Protein always seems to be one of the hardest parts for a snack. It’s hard to find protein sources of good quality that are easy to eat and prepare for snacking.

Who wants to spend all of their time meal prepping? We’re all busy enough as it is so making snacks simple and accessible is the goal.

This list provides a number of high quality protein snacks that you can enjoy on a daily basis and don’t have to spend a ton of time preparing.

→ While many people thrive on a higher-protein approach, it isn’t for everyone. Here’s a quick look at who it may—and may not—benefit:

Who a High-Protein Diet May Be Helpful For:

Individuals aiming to build or maintain muscle mass
People trying to lose weight while preserving lean muscle
Those who struggle with feeling full on lower-protein diets
Active individuals or athletes with higher recovery needs
Older adults wanting to support bone and muscle health

Who a High-Protein Diet May Not Be Ideal For:

Individuals with kidney disease or impaired kidney function (unless advised by a doctor)
People with certain liver conditions
Anyone on a medically prescribed low-protein diet
Those who struggle to digest high amounts of animal proteins (may need plant-based swaps)

10 HIGH PROTEIN SNACK OPTIONS

Protein-rich snacks help stabilize blood sugar, support muscle, and keep energy steady between meals. These options are simple, flexible, and easy to prep — no perfection required.

Macros are estimates and will vary by brand and portion size.

1. Hard-Boiled Eggs (or Deviled Egg Flight)

Ingredients (1 serving):

2 large eggs
Sea salt & black pepper (optional)
Optional add-ins: mustard, Greek yogurt, paprika (for deviled eggs)

Directions:

Place eggs in boiling water and cook for 10–12 minutes.
Cool, peel, and season — or slice and mix yolks with mustard or yogurt for deviled eggs.

Estimated Macros (2 eggs):

Calories: 140
Protein: 12g
Fat: 10g
Carbs: 2g

Why it works: High protein + fat = sustained fullness with minimal prep.

2. Clean Jerky + Fruit

Ingredients (1 serving):

1–1.5 oz grass-fed beef, turkey, or bison jerky
Optional: ½ cup berries or an apple

Directions:

Pair jerky with fruit for a protein-carb balance.
Check labels for low sugar and minimal ingredients.

Estimated Macros (1 oz beef jerky):

Calories: 80–100
Protein: 9–11g
Fat: 1–3g
Carbs: 3–6g

Why it works: Portable, shelf-stable, and easy to keep on hand.

3. Greek Yogurt Bowl (Sweet or Savory)

Ingredients (1 serving):

¾ cup plain Greek yogurt (2% or whole)
Optional sweet: 1 tsp honey + ¼ cup berries
Optional savory: cucumber, olive oil drizzle, herbs

Directions:

Add toppings based on sweet or savory preference.
Eat chilled.

Estimated Macros (plain yogurt only):

Calories: 120
Protein: 15g
Fat: 4g
Carbs: 6g

4. Mixed Nuts (Portion-Controlled)

Ingredients (1 serving):

¼ cup mixed nuts (almonds, walnuts, cashews)

Directions:

Measure portion ahead of time to avoid overeating.
Pair with fruit if needed.

Estimated Macros:

Calories: 170
Protein: 5g
Fat: 15g
Carbs: 6g

5. Rotisserie Chicken Lettuce Wraps

Ingredients (1 serving):

3–4 oz cooked rotisserie chicken (skin removed)
Butter lettuce or romaine
Optional: mustard, avocado, salsa

Directions:

Shred chicken.
Wrap in lettuce leaves with desired toppings.

Estimated Macros (4 oz chicken):

Calories: 180
Protein: 26g
Fat: 4g
Carbs: 0g

6. Mini Protein Burgers

Ingredients (1 serving):

2 mini burgers (2 oz each beef, turkey, or chicken)
Olive oil spray or avocado oil

Directions:

Season meat and form patties.
Pan-cook or bake until cooked through.
Store for grab-and-go snacks.

Estimated Macros (turkey burgers):

Calories: 200
Protein: 22g
Fat: 10g
Carbs: 0–2g

7. Protein Shake (Simple & Balanced)

Ingredients (1 serving):

1 scoop protein powder (whey, plant, or bone broth)
1 cup unsweetened almond milk
Optional: ice, berries, cinnamon

Directions:

Blend or shake all ingredients.
Drink immediately or refrigerate.

Estimated Macros:

Calories: 150–180
Protein: 20–25g
Fat: 3g
Carbs: ~4–6g

8. Protein Bar (Quality Matters)

Ingredients (1 serving):

1 clean-ingredient protein bar

Directions:

Eat as-is.
Pair with water or fruit if needed.

Estimated Macros (average):

Calories: 180–220
Protein: 12–20g
Fat: 7–9g
Carbs: 15–20g

9. Hummus + Veggies

Ingredients (1 serving):

½ cup hummus
Bell peppers, cucumber, carrots

Directions:

Scoop hummus into a bowl.
Dip veggies and enjoy.

Estimated Macros:

Calories: 200
Protein: 6g
Fat: 12g
Carbs: 18g

10. Tuna or Chicken Salad Bowl

Ingredients (1 serving):

3 oz canned tuna or chicken (drained)
1 tbsp olive oil or Greek yogurt
Celery, onion, herbs, salt & pepper

Directions:

Mix all ingredients in a bowl.
Eat plain or with cucumber slices or crackers.

Estimated Macros (tuna + olive oil):

Calories: 220
Protein: 22g
Fat: 14g
Carbs: 1–2g

Bonus Snack Ideas

Turkey & Cheese Roll Ups
Cottage Cheese on Cucumber Slices with Crushed Red Pepper Flakes
Tuna Salad in 1/2 an Avocado
Roasted Chickpeas
Egg Salad with Celery
Chicken Salad with Carrot Slices
Cucumber & Ham Roll Ups with (sliced cucumber with ham rolled sushi style with a light layer of cream cheese in between)

MORE TO EXPLORE: HIGH PROTEIN RESOURCES

Keep going with more info! Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

The High Protein Reset → done-for-you complete program with meal plans, resources & more
High Protein Recipe Bundle with Bonus Meal Plan → quick one-liner benefit

SAY HELLO TO AN EASY, DONE FOR YOU HIGH PROTEIN WEIGHT LOSS

Take the stress out of meal planning and healthy eating all at one time! Our High Protein + Lower Carb Lifestyle Guide takes the guesswork out of achieving a balanced, nutritious diet.

What’s Included in Your High Protein Reset for Weight Loss + Health: