From building muscle to supporting our immune function, protein is vital for our well-being. In addition to its plentiful benefits, protein also helps keep us fuller for longer, which is an important element in a weight loss journey—with that, here are 20 protein-rich snacks to munch on more often.
1. Trail Mix
Homemade trail mix lets you combine protein-rich ingredients, making it a good way to up your intake. Start with nuts, seeds, granola, and berries, all of which come with added health benefits.
2. Greek Yogurt
Greek yogurt is great for calorie deficits and protein alike—one cup can yield 10g of protein on its own, and that’s before any additions like chia seeds, almonds, or oats! It’s also loaded with probiotics and contains less sugar and fat than other yogurts.
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3. Cottage Cheese
Cottage cheese looks unassuming, but it’s actually a protein-dense snack option. It can be eaten plain or alongside other healthy foods like whole grain crackers or berries. It’s also a good breakfast option.
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4. String Cheese
More than just a simple snack, string cheese comes packed with a good amount of protein. It’s a low-calorie option that’s easily packed in lunches, and some varieties even offer reduced fat and more protein than the ordinary string.
5. Eggs
Kick the day off right with eggs—they’re rich in protein and a great base for simple breakfast options like omelets or wraps. They’ve also got bonus nutrients and come packed with vitamins, particularly B vitamins.
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6. Almonds
Look no further than almonds for fiber, protein, and healthy fats. Eat a handful between meals, include them in trail mix, or have some with breakfast to boost your protein intake.
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7. Protein Bars
The name alone tells you what to expect! Protein bars work in just about any diet because they come with fiber, iron, and nutrients, not to mention various flavors. However, not all bars are created equal, so look for ones with natural ingredients and limited sugar.
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8. Muffins
Forget everything you thought you knew about muffins—homemade varieties can be packed with benefits. Protein powder is your friend here, with just a few scoops providing nearly 20g of protein in one muffin.
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9. Quinoa
Quinoa is easily incorporated into recipes and contains more protein than everyday grains like rice. Make them into bites, get creative with desserts, or whip up a salad for lunch for a much-needed protein boost.
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10. Chia Seeds
Chia seeds come with all kinds of protein, fiber, and essential nutrients required for overall health. Best of all, you can include them in anything from chia seed pudding and smoothies to simply mixing them in water.
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11. Lean Meat Slices
Turkey and chicken are incredibly healthy meats, mainly because of their protein. They’re also low-calorie, rich in B vitamins, and make for easy snacks. Roll them up with a slice of cheese or make mini wraps with lettuce.
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12. Canned Tuna
You wouldn’t think by looking at canned tuna that it’s loaded with protein, iron, and minerals—but it is! As if that wasn’t enough, tuna also has omega-3 fatty acids and vitamins, making it one of the healthiest snacks to reach for.
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13. Smoothies
Smoothies are just as versatile as trail mix, so don’t be shy about experimenting with ingredients. Protein powder, berries, spinach, and chia seeds are all full of protein and can take your smoothie to the next level.
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14. Peanut Butter
Believe it or not, peanut butter has more benefits than one may think. In addition to its protein, it also has healthy fats and pairs nicely with apple slices, bananas, or celery sticks. You can also use it in smoothies.
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15. Jerky
If you need a portable protein-dense snack, beef jerky is the answer. Just remember that, much like protein bars, some jerky is healthier than others—keep your eyes peeled for low-sodium options instead.
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16. Spinach
Who would have thought this leafy green had that much protein? In fact, spinach is one of the richest veggie sources of protein alongside corn and peas. Toss it in salads, put spinach in wraps, or blend it with your smoothie for an easy protein boost.
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17. Chickpeas
Roasted chickpeas bring protein and spice together for a satisfying snack. They don’t need more than half an hour or so in the oven and can be seasoned with paprika, cumin, or a dash of chili powder if you're feeling particularly adventurous.
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18. Broccoli
Broccoli may not have the same protein content as other foods but don’t dismiss it so quickly— it’s full of vitamins, regulates blood sugar, and promotes heart health. It makes a great side or a tasty snack alongside hummus.
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19. Edamame
If you don’t frequent sushi restaurants then you may not know how protein-rich one cup of edamame is. These are the little soybeans that could and they boast nearly 20g of protein in less than one cup.
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20. Pumpkin Seeds
Not only are pumpkin seeds rich in protein, but they’re also a simple snack easily included in various recipes. Snack on them, toss them in your trail mix, or add a bit of crunch to your salad.
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