The best high-protein snacks deliver roughly 15 to 30g of protein with minimal added sugar and little or no prep, so they curb hunger between meals and steady your energy without the crash. Think Greek yoghurt and berries, cottage cheese, boiled eggs, turkey roll-ups, jerky, or a ready-made protein smoothie you can grab and go.
Demand for high-protein food keeps climbing, with the global protein snack market expected to reach around 100 billion USD by 2032. The upside for the rest of us is that high-protein snacks are now genuinely tasty, satisfying and easy to fit into a normal routine, whether you are building muscle, losing weight, or simply keeping your energy level through the afternoon.
Below are 20 of the best high-protein snack ideas: quick homemade options, no-cook grab-and-go picks, low-calorie choices, and a few Frive favourites, each with a rough protein count, calories and prep time so you can match a snack to the moment. We have also covered where to buy high-protein snacks in the UK.
Figures are approximate, per serving, and will vary with portion sizes and brands.
Why high-protein snacks matter
When it comes to feeling energised, staying full between meals and recovering after exercise, protein does a lot of quiet work. It supports muscle repair, helps manage appetite, and slows digestion so you avoid the sugar-crash cycle that comes from snacking on refined carbohydrates alone.
Individual protein needs vary with your goals and activity level. If you are regularly active, you might need anywhere from 1.2 to 2.0g of protein per kilogram of body weight a day, and most of us do better spreading that across the day rather than loading it all onto dinner.
Snacking on high-protein foods is a simple way to close the gap. It helps reduce cravings, supports weight management, and preserves lean muscle, even on the days when a full meal is not on the cards.
What makes a good protein snack?
A good protein snack fills the hunger gap between meals and supports your goals without the crash. Here is what to look for:
Enough protein to count: around 15 to 30g per serving helps with satiety, muscle repair and steady energy.
Balanced macronutrients: some healthy fats and slow-release carbs to keep blood sugar level.
Low in added sugar: ideally less than 5g per serving, to avoid the energy dip that follows a spike.
Minimal ultra-processing: whole foods tend to digest better and bring more long-term benefit.
Portable and easy: if it is quick to prep or grab, you are far more likely to stay consistent.
20 easy high-protein snack ideas to try
We have split these into sweet and savoury, so there is something whether you fancy a treat or a savoury fix. Mix and match through the week; most of these pack, keep or batch well.
Sweet protein snacks
1. Greek yoghurt and berries
Approx. 20g protein · 180 kcal · 2 mins
Creamy, rich and naturally high in protein, Greek yoghurt offers around 20g of protein per 200g serving, with the berries adding fibre, antioxidants and natural sweetness.
Make it: Spoon 200g of Greek yoghurt into a bowl or jar. Top with a handful of berries and, if you like, a few seeds or chopped nuts for crunch.
2. Skyr or quark with honey
Approx. 17g protein · 150 kcal · 2 mins
Icelandic skyr and quark are thick, high-protein cultured dairy at around 17g per 150g pot, with very little fat, so they make a quick low-calorie dessert.
Make it: Tip a 150g pot into a bowl and drizzle over a teaspoon of honey. Scatter a few crushed nuts on top for texture.
3. Protein smoothie
Approx. 20 to 25g protein · 250 kcal · 5 mins
Quick to make, endlessly customisable, and an easy 20 to 25g of protein in a glass.
Make it: Blend a scoop of protein powder with a cup of milk or a dairy-free alternative, a handful of frozen fruit and a spoon of nut butter or oats. Add ice and blitz until smooth.
Skip the blender: Frive's protein smoothie range, like the Lean Green or Berry Boost, packs around 19g of protein into a 330ml bottle and lands ready to drink. Browse the weekly menu to see what is pouring this week.
4. Protein bars
Approx. 10 to 20g protein · 200 kcal · Grab-and-go
Convenient and portable, protein bars range from about 10 to 30g of protein depending on the brand. Choose bars with minimal added sugar and a short, recognisable ingredient list.
5. Peanut butter on rice cakes
Approx. 7g protein · 150 kcal · 2 mins
A simple, satisfying snack with around 7g of protein, best with a natural peanut butter that has no added sugar or palm oil.
Make it: Spread a tablespoon of natural peanut butter over two rice cakes. Add banana slices or a sprinkle of cinnamon if you fancy.
6. Apple slices with peanut butter
Approx. 8g protein · 200 kcal · 2 mins
Crisp apple with nut butter balances fibre, healthy fats and around 8g of protein. One of the easiest protein snack ideas going, and a firm favourite with kids.
Make it: Core and slice an apple into wedges. Serve with a tablespoon of peanut or almond butter for dipping.
7. Mini protein pancakes
Approx. 15 to 20g protein · 220 kcal · 15 mins
A fun, filling snack at 15 to 20g of protein per portion, and ideal for batch-prepping ahead for grab-and-go mornings.
Make it: Blend two eggs, a mashed banana and a scoop of protein powder, then cook spoonfuls in a non-stick pan for about a minute each side. Cool and keep in the fridge for up to three days.
8. Protein mug cake
Approx. 15g protein · 200 kcal · 5 mins
A warm dessert that satisfies a sweet craving for around 15g of protein, ready in minutes and without derailing your day.
Make it: Mix a scoop of protein powder, a spoon of oats, an egg and a splash of milk in a mug. Microwave for 60 to 90 seconds until just set.
Skip the baking: protein-rich treats, like a peanut and caramel bar, regularly feature among Frive's menu add-ons, with protein and calories listed for each. Take a look at the current menu.
Savoury protein snacks
If you lean salty over sweet, these keep you fuelled and full with little or no cooking.
9. Cottage cheese and cucumber
Approx. 19g protein · 120 kcal · 2 mins
Cottage cheese is a high-protein powerhouse at around 19g per 150g serving, and one of the best low-calorie options here.
Make it: Spoon cottage cheese into a bowl and season with black pepper and chilli flakes. Serve with cucumber rounds for scooping.
10. Boiled eggs with seasoning
Approx. 12g (two eggs) protein · 140 kcal · 10 mins
A classic for good reason: one large egg provides around 6g of protein, and they keep in the fridge for days once cooked.
Make it: Simmer eggs for seven to nine minutes, then cool under cold water and peel. Sprinkle with salt, pepper or paprika to serve.
11. Air-fried tofu bites
Approx. 10g protein · 120 kcal · 20 mins
Tofu is a great plant-based option at around 10g of protein per 100g, and air frying gives it a moreish crisp edge.
Make it: Cube firm tofu and toss with garlic powder, paprika and a little soy sauce. Air fry at 200C for around 15 minutes, shaking halfway, until crisp.
12. Hummus and edamame
Approx. 14g protein · 200 kcal · 5 mins
Together these make a fibre-filled, protein-rich snack at roughly 14g of protein per cup.
Make it: Steam shelled edamame for three to four minutes. Serve alongside a few tablespoons of hummus for dipping.
13. Tuna or mackerel on oatcakes
Approx. 15g protein · 180 kcal · 5 mins
A fast, omega-3-rich snack at around 15g of protein, with mackerel bringing extra healthy fats.
Make it: Flake tinned tuna or mackerel and pile onto a couple of oatcakes. Finish with a squeeze of lemon and a twist of pepper.
14. Tuna-stuffed peppers
Approx. 24g protein · 180 kcal · 10 mins
A crunchy, filling, high-protein snack built on canned tuna (about 24g of protein per 100g).
Make it: Mix the tuna with a spoon of Greek yoghurt or hummus. Spoon into halved mini peppers and eat straight away.
Skip the prep: high-protein sides, like a grilled chicken breast or salmon fillet, appear on Frive's weekly menu at 24 to 40g of protein a portion. See what is on the menu this week.
15. Turkey or chicken deli roll-ups
Approx. 16g protein · 130 kcal · 5 mins
A no-cook, low-calorie snack at around 16g of protein, with zero faff on the busiest day.
Make it: Lay out slices of cooked turkey or chicken. Roll each one around a baton of cheese or cucumber and secure with a cocktail stick.
16. Smoked salmon on cucumber
Approx. 12g protein · 110 kcal · 5 mins
A light, low-calorie snack at around 12g of protein that feels far more indulgent than the calorie count suggests.
Make it: Slice cucumber into thick rounds and add a little light cream cheese. Drape a strip of smoked salmon over each.
17. Jerky or biltong
Approx. Up to 30g protein · 150 kcal · Grab-and-go
Beef, turkey or vegan jerky packs up to 30g of protein per 100g, depending on the type. Ideal for hikes, long shifts, or whenever you need something filling that survives a rucksack.
Skip the shop: an All-Flavour Protein Smoothie Pack (six 330ml bottles) keeps a week of grab-and-go protein in the fridge. Add one from the menu.
18. Roasted chickpeas
Approx. 7g protein · 130 kcal · 30 mins
Crunchy, portable and moreish, crispy chickpeas give you about 7g of protein per half cup plus plenty of fibre.
Make it: Pat a tin of drained chickpeas dry and toss with olive oil and your favourite spices. Roast at 200C for 25 to 30 minutes until crisp.
19. Mixed nuts
Approx. 6g protein · 180 kcal · Grab-and-go
A small handful of almonds, pistachios or walnuts gives you around 6g of protein with healthy fats and fibre. Keep portions to a palmful, since the calories add up fast.
20. Hard cheese and wholegrain crackers
Approx. 7 to 8g protein · 200 kcal · 2 mins
A small serving of cheddar or gouda (around 7 to 8g of protein per 28g) with high-fibre crackers balances protein, carbs and fat in one quick, satisfying snack.
Best low-calorie high-protein snacks
If you are watching calories, the trick is a high protein-to-calorie ratio: plenty of protein for not many calories, so you stay full while keeping a deficit easy to sustain. These six picks all land under roughly 150 calories a serving.
1. Cottage cheese and cucumber
Approx. 19g protein · 120 kcal · 2 mins
The standout for protein per calorie: a 150g pot brings around 19g of protein for just 120 calories. Pile it onto cucumber rounds and finish with chilli flakes for a snack that genuinely fills you up.
2. Smoked salmon on cucumber
Approx. 12g protein · 110 kcal · 5 mins
The lowest-calorie pick here at around 110 calories, with 12g of protein and a useful dose of omega-3s. Smoked salmon over cucumber with a smear of light cream cheese feels like a treat for barely any calories.
3. Turkey or chicken deli roll-ups
Approx. 16g protein · 130 kcal · 5 mins
Lean poultry is mostly protein and water, so roll-ups land around 16g of protein for 130 calories. No cooking and no reheating, just slice, roll and go.
4. Two boiled eggs
Approx. 12g protein · 140 kcal · 10 mins
Two boiled eggs give you about 12g of complete protein for 140 calories, plus the fats and micronutrients that keep you satisfied. Batch a few at the start of the week.
5. Skyr or quark
Approx. 17g protein · 150 kcal · 2 mins
Thick, virtually fat-free cultured dairy with around 17g of protein per pot for about 150 calories. Keep it plain for the leanest option, or stir through a few berries.
6. Beef or turkey jerky
Approx. Up to 30g protein · 150 kcal · Grab-and-go
For the most protein per calorie of all, jerky delivers up to 30g of protein for roughly 150 calories a serving. Choose lower-sugar varieties and keep an eye on the salt.
For an even leaner treat under 100 calories, a small pot of low-fat cottage cheese or plain skyr delivers solid protein for very little.
Choosing the right protein snack for your goals
For weight loss
Goal: control appetite and protect muscle. Best picks: high-protein, high-fibre and low in added sugar, like cottage cheese, skyr, edamame, boiled eggs and the low-calorie picks above. They promote fullness on fewer calories.
For muscle gain
Goal: support muscle repair and growth. Best picks: complete proteins with some healthy fats, like tuna-stuffed peppers, hummus with edamame and protein smoothies. Jerky and protein bars are handy top-ups around training.
For busy days
Goal: steady energy with minimal prep. Best picks: ready-to-eat, portable options like protein bars, jerky, deli roll-ups, mixed nuts and a grab-and-go smoothie that need no preparation at all.
Where to buy high-protein snacks in the UK
Supermarkets now stock plenty of ready-made high-protein snacks, from skyr pots and protein bars to jerky, edamame and flavoured cottage cheese. Check the label for protein per serving and keep an eye on added sugar, which creeps into a lot of so-called protein treats.
For something more substantial than a packet, Frive delivers chef-prepared high-protein meals and snacks across the UK, with protein and calories listed for every option and a menu that changes weekly. Browse this week's menu to see what is on, including the protein smoothie range and snack add-ons. If you want to weigh up the options, see how the best high-protein meal delivery services in the UK compare.
As one Frive customer puts it: “I get two meals and a snack every day, five days a week, and everything is always fresh, tasty and packed with good stuff. It has made eating well the easy option.”
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The best high-protein snack, made simple
The best snacks for protein are the ones that fit your goals, your routine and what you genuinely enjoy eating. For muscle gain, lean on complete proteins and healthy fats. For weight loss, leaner picks like cottage cheese, skyr and boiled eggs keep you satisfied for very few calories. And for busy days, portable options like jerky, roll-ups and a smoothie do the job in seconds. Get those basics right and protein snacking stops being a chore and starts being something you look forward to.
FAQs
What snacks are highest in protein?
Some of the highest-protein snacks include jerky or biltong (up to 30g per 100g), tuna-stuffed peppers (about 24g), Greek yoghurt (around 20g), cottage cheese (around 19g) and skyr (around 17g). Whole-food options like eggs, cheese and edamame add up quickly too.
What are some easy high-protein snack ideas?
Easy, no-cook protein snack ideas include Greek yoghurt with berries, cottage cheese and cucumber, turkey roll-ups, apple slices with peanut butter, a handful of mixed nuts, or a ready-made protein smoothie. None take more than a couple of minutes.
What are the best high-protein snacks for weight loss?
Go for low-sugar, high-protein and high-fibre options like boiled eggs, cottage cheese, skyr, turkey roll-ups and smoked salmon on cucumber. They keep you full on fewer calories, and most come in under 150 calories a serving.
Which protein snacks are best for building muscle?
Choose complete proteins paired with some healthy fats: tuna-stuffed peppers, Greek yoghurt with berries, hummus with edamame, or a protein smoothie. Aim for roughly 15 to 30g of protein per snack, especially around training.
What is a good vegan high-protein snack?
Plant-based winners include air-fried tofu, hummus with edamame, roasted chickpeas, mixed nuts and peanut butter on rice cakes. A plant-protein smoothie is an easy way to add another 15 to 20g.
Can I get enough protein from snacks without using powders?
Easily. Whole foods like eggs, Greek yoghurt, cheese, tuna, tofu and legumes all deliver solid protein. Spread a few high-protein snacks through the day and you can comfortably top up your intake without a scoop of powder in sight.
Where can I buy high-protein snacks in the UK?
Supermarkets stock skyr, protein bars, jerky and edamame, while Frive delivers fresh, high-protein meals and snacks across the UK, with protein and calories listed for every option and a menu that changes weekly.
