I don’t know about you but here is my dilemma most days - I love eating healthy but I don’t really want to spend a ton of time or have a lot of time to devote to meal prep. Give me all of the healthy food but in a simple way. That’s my goal when I publish recipes in this blog - The Wellness Lab.

You’re probably here because you’ve heard all of the positive things about getting enough protein in each day. That sounds great in theory but how do you actually implement that? If you’re trying to eat more protein, one of the easiest places to start is with your snacks.

Not complicated recipes.
Not hours in the kitchen.
Snacks are a perfect way to add to your day in an easy-to-incorporate way.

These snacks are just simple, balanced options that:

Actually taste good
Keep you full
And fit into your real life

These are the kinds of snacks you can throw together quickly—most in under 5 minutes.

Each one has at least 14g of protein to help support:

Stable energy
Blood sugar balance
And staying satisfied between meals

→ If you’re looking to support your kitchen and stock with with high protein items, check out our High Protein Grocery & Pantry List too.

1. Hard Boiled Eggs with Toppings

Protein: 14g | Carbs: 1g | Fat: 10g

Ingredients

2 hard boiled eggs
Optional: mustard, pickles, pimento cheese, jalapeños, BBQ sauce

Instructions
Slice and add your toppings of choice.

2. Greek Yogurt & Raspberries

Protein: 15–17g | Carbs: 15g | Fat: 0–5g

Ingredients

3/4 cup plain Greek yogurt
1/2 cup raspberries
Optional: drizzle of honey

Instructions
Mix and enjoy.

3. Turkey & Pickle Roll-Ups

Protein: 15g | Carbs: 2g | Fat: 2g

Ingredients

3–4 slices deli turkey
1 pickle spear

Instructions
Wrap turkey around pickle. Use two pickles for more wraps. Add mustard if you want to spice things up.

4. Chia Protein Pudding

Protein: 16–18g | Carbs: 12g | Fat: 9g

Ingredients

2 tbsp chia seeds
1/2 cup almond milk
1 scoop collagen
1 tbsp almonds
Dash vanilla

Instructions
Mix and let sit 10–15 minutes (or overnight).

5. Mozzarella Snack Plate

Protein: 14g | Carbs: 4g | Fat: 10g

Ingredients

2 mozzarella sticks
Cherry tomatoes
Balsamic glaze

Instructions
Slice and drizzle.

6. Simple Black Bean Bowl

Protein: 14g | Carbs: 25g | Fat: 5g

Ingredients

1/2 cup black beans
Tomatoes, onion
Olive oil, salt, pepper

Instructions
Mix and serve.

7. Apple & Peanut Butter

Protein: 14g | Carbs: 25g | Fat: 16g

Ingredients

1 apple
2 tbsp peanut butter

Instructions
Slice and drizzle.

8. Cottage Cheese & Peach

Protein: 15g | Carbs: 12g | Fat: 5g

Ingredients

1/2 cup cottage cheese
1 peach
Coconut flakes

Instructions
Combine and eat at home or on the go.

9. Simple Protein Shake

Protein: 20g+ | Carbs: 12g | Fat: 8g

Ingredients

Milk of choice
1 scoop protein
1/2 cup berries
1 tbsp peanut butter

Instructions
Blend until smooth. Add ice if necessary.

10. Chickpea Salad

Protein: 14g | Carbs: 25g | Fat: 6g

Ingredients

1/2 cup chickpeas
Tomato, basil, onion
Olive oil, balsamic

Instructions
Mix and enjoy!

11. Protein Oatmeal

Protein: 18–20g | Carbs: 30g | Fat: 6g

Ingredients

Oats
Almond milk
1 scoop protein
Cinnamon

Instructions
Cook and stir in protein.

12. Edamame with Sea Salt

Protein: 17g | Carbs: 14g | Fat: 8g

Ingredients

1 cup edamame
Sea salt, coconut aminos

Instructions
Heat and season.

13. Roast Beef & Cheese Roll-Ups

Protein: 16g | Carbs: 1g | Fat: 10g

Ingredients

Roast beef slices
Cheese slices

Instructions
Roll together.

14. Savory Cottage Cheese Bowl

Protein: 15g | Carbs: 6g | Fat: 5g

Ingredients

Cottage cheese
Cucumber, tomato, onion
Dill

Instructions
Mix.

15. Turkey Asparagus Wraps

Protein: 15g | Carbs: 4g | Fat: 3g

Ingredients

Turkey slices
Steamed asparagus

Instructions
Wrap and enjoy.

16. Simple Tuna Salad

Protein: 20g | Carbs: 2g | Fat: 8g

Ingredients

Tuna
Greek yogurt or mayo
Mustard, salt, pepper

Instructions
Mix and enjoy on its own or on top of celery sticks.

17. Simple Chicken Salad

Protein: 20g | Carbs: 3g | Fat: 8g

Ingredients

Cooked chicken
Greek yogurt or mayo
Celery, seasoning

Instructions
Mix until combined. Enjoy.

18. Simple Egg Salad

Protein: 14g | Carbs: 2g | Fat: 10g

Ingredients

2 Eggs
Mustard or mayo

Instructions
Mash and mix.

19. Mozzarella Sourdough Toast

Protein: 14g | Carbs: 20g | Fat: 10g

Ingredients

1 piece Sourdough
2 ounces Fresh mozzarella
Olive oil, balsamic

Instructions
Toast and top.

20. Cottage Cheese English Muffin

Protein: 15g | Carbs: 22g | Fat: 6g

Ingredients

1 Sourdough English muffin
1/2 cup 2% Cottage cheese
Hot honey, red pepper flakes

Instructions
Toast and assemble.

✨ Final Thoughts

No more high complicated, 30 steps to make the most beautifully plated high protein snack. Don’t get me wrong - there is nothing wrong with that. In this blog, The Wellness Lab, we’re doing simple, delicious, and impactful.

The goal is:

Keep it easy
Keep it consistent
And choose options you actually enjoy

The more realistic it is, the more likely you are to stick with it. - Margot

And if you want to check out more high protein recipes, here are a few to start with:

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE HIGH PROTEIN RESET

This naturally balanced diet promotes a healthy lifestyle with blood sugar management that you can live with for good. With our program, you’ll enjoy: