11 High-Protein Snacks with 20g of Protein or More

ByRachael Ajmera, MS, RD

If you’re looking for a satisfying way to stay full between meals, sticking to snacks with 20 grams of protein or more can make a major difference. Protein helps build muscle, balance blood sugar levels, and keep hunger and appetite in check.

The good news is that you don’t need complicated recipes or pricy products to hit that high-protein sweet spot. There are plenty of dietitian-approved snacks available that provide 20 grams of protein or more, making them simple options to bump up your intake (without sacrificing flavor!).

Read on for 11 high-protein snacks with 20 grams of protein or more per serving, plus some easy ways to enjoy.

  • high-protein snacks: A close-up shot of fresh brown eggs in a metal wire basket on a neutral background.
  • high-protein snacks: A rustic breakfast plate with cheese, walnuts, eggs, and blueberries on a wooden table.

1. Greek yogurt with almonds: 26 grams

Greek yogurt paired with almonds makes a simple, satisfying snack that delivers plenty of protein, along with heart-healthy fats and fiber. A serving of plain Greek yogurt provides nearly 20 grams of protein on its own, and adding an ounce of almonds boosts the total amount of protein, fiber, and heart-healthy fats in your snack.

Stick to plain, unsweetened Greek yogurt and top it with raw or roasted almonds for a balanced, protein-packed snack. You can also throw in chopped fruit, chia seeds, or a sprinkle of cinnamon for extra flavor and nutrients.

2. Cottage cheese and berries: 28 grams

Cottage cheese paired with berries can be a tasty, high-protein snack that also provides fiber and antioxidants. In fact, a single 1-cup serving of cottage cheese provides a whopping 28 grams of protein, making it an easy way to bump up your intake. Keep in mind that low-fat or nonfat cottage cheese is typically higher in protein, plus lower in fat and calories.

Try topping your bowl with fresh berries like strawberries, blueberries, or raspberries to add sweetness and fiber. If savory snacks are more your speed, skip the berries and sprinkle on some salt and pepper instead.

3. Hard-boiled eggs: 18-21 grams

Hard-boiled eggs are a simple, portable snack that delivers high-quality protein along with essential nutrients like choline, vitamin B12, and healthy fats. Large eggs provides between 6-7 grams of protein, so pairing three together can easily bring your snack close to or above the 20-gram mark.

They’re easy to prepare ahead of time and can be enjoyed on their own or with a sprinkle of salt, pepper, or everything bagel seasoning for extra flavor.

4. Protein smoothie: 28 grams

A protein smoothie is a quick and customizable snack that can easily deliver 20 grams of protein or more, depending on the specific ingredients and type of protein powder you use. Blending a scoop of protein powder with 1 cup of milk or a high-protein milk alternative (such as soy milk) and your favorite fruits creates a creamy, satisfying drink.

Consider throwing in a few other healthy ingredients — like spinach Greek yogurt, chia seeds, or nut butter — to increase the amount of protein, fiber, and heart-healthy fats in your smoothie.

5. Chia pudding: 28 grams

Chia pudding can be an easy make-ahead snack that’s sweet, delicious, and high in protein. Simply mix 2 tablespoons of chia seeds with 1/2 cup soy milk, a scoop of protein powder, and a touch of sweetener, and then let it sit in the refrigerator until it thickens.

Chia seeds provide fiber, healthy fats, and a small amount of plant-based protein, while the protein powder helps boost the total protein to around 28 grams (or more) per serving. Top it off with fruit, nuts, or coconut to ramp up the taste and texture.

6. Tuna crackers: 22 grams

Pairing tuna with whole-grain crackers can be a healthy and balanced high-protein snack. A single can of tuna provides nearly 22 grams of protein, and spreading it onto whole-grain crackers adds a nice crunch, plus some fiber and carbs. For extra flavor and nutrients, you can mix the tuna with a little Greek yogurt or avocado.

7. Baked tofu nuggets: 20 grams

If you’re looking for a crispy, satisfying plant-based snack, try whipping up a batch of baked tofu nuggets. To maximize the protein content, use super firm tofu, which contains more protein than softer varieties and makes it easier to reach around 20 grams of protein per serving.

Simply cube the tofu, season it with your favorite spices, and bake or air-fry until it’s golden and slightly crispy. Pair the nuggets with a dipping sauce like soy sauce, sriracha mayo, or peanut sauce for a flavorful, protein-rich snack.

  • high-protein snacks: Assorted spices and seeds on a wooden board, featuring vibrant colors and textures.
  • high-protein snacks: Vibrant green edamame beans in a bowl for healthy snacking.

8. Turkey roll-ups: 20 grams

Turkey roll-ups are a quick, no-cook snack that delivers plenty of protein with minimal prep. A few slices of deli turkey can easily provide around 20 grams of protein, making this a convenient option when you need something filling between meals.

Simply top three turkey slices with two tablespoons of cream cheese and your choice of veggies, such as avocado, cucumber, bell peppers, or leafy greens. Then roll it up for a quick, bite-sized snack that’s perfectly packable for work, travel, or busy afternoons.

9. Cottage cheese crisps: 28 grams

If you love crunchy, savory snacks, cottage cheese crisps might be worth a try. Not only are they loaded with protein, but they’re super easy to make at home: simply spoon small portions of cottage cheese onto a parchment-lined baking sheet and bake until they become golden and crispy.

Each cup of low-fat cottage cheese contains 28 grams of protein, plus other essential nutrients like calcium and phosphorus. Enjoy these crisps on their own or pair them with a dip like salsa, guacamole, or hummus for even more flavor.

10. Chocolate tofu pudding: 25 grams

Chocolate tofu pudding becomes a decadent, high-protein treat when you blend in a scoop of protein powder. It combines silken tofu with cacao powder, maple syrup, almond milk, and protein powder to create a dessert-like treat that’s equally satisfying and delicious.

Give it an instant upgrade with berries, nuts, or a sprinkle of coconut flakes for a sweet and satisfying snack that supports your protein goals.

11. Crispy edamame and pumpkin seeds: 22 grams

Combine roasted edamame with pumpkin seeds for a crunchy, nutrient-packed snack that can keep you full and fueled. Toss 1 cup of shelled edamame with a little olive oil, your favorite seasonings, 2 tablespoons of nutritional yeast, and 1 tablespoon of pumpkin seeds, then roast or air-fry until golden and crisp.

This combo provides around 22 grams of protein, along with fiber, iron, and other nutrients, making it a power-packed plant-based option to keep you feeling satisfied between meals.

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FAQ

Yes! Protein powder can be a convenient option, but many whole foods naturally contain plenty of protein. Greek yogurt, cottage cheese, eggs, canned fish, tofu, edamame, and legumes can all help you build snacks with 20 grams of protein without needing protein powder.

In addition to protein, a balanced snack usually includes fiber-rich carbs and healthy fats. Pairing protein with foods like fruits, veggies, nuts, seeds, or whole grains can provide longer lasting energy with a wider range of nutrients.

Many simple snacks can provide 20 grams of protein or more. Examples include Greek yogurt with nuts or seeds, cottage cheese, protein smoothies, tuna with whole-grain crackers, or hard-boiled eggs paired with cheese. Combining a few protein-rich foods is often the easiest way to reach 20 grams.

Conclusion

Adding a few high-protein snacks to your weekly meal plan can be a simple way to stay fuller longer, build muscle, and keep your energy levels steady. The best part is that many foods can help you hit this protein target, with no complicated recipes or expensive specialty products required. By combining a few protein-rich ingredients, you can build satisfying, balanced snacks that fit seamlessly into your routine.

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