Eating a protein-rich snack might be the key to having your snacks actually fill you up.
"It's an important nutrient, helping to fill you up, and eating protein regularly throughout the day will help keep your energy levels up," says Chris Mohr, Ph.D., RD, of MohrResults. Because protein slows the digestion of carbohydrates, it prolongs the release of carbs and, thus, the energy you get from those carbs. "Including protein in your snacks will help you fight the afternoon slumps and, of course, fuel those (hopefully) hard-working muscles," adds Mohr. Plus, if you're trying to lose weight—or just keep your weight where it is—a protein-packed snack may be quite helpful.
The 8 Best High-Protein Foods, According to a Dietitian
Here are 15 healthy, lower-carb foods we recommend snacking on that also deliver a solid portion of protein.
1. Pistachios
Protein: 6g
Carbohydrate: 8g
With nearly 6 grams of plant-based protein and 3 grams of fiber in a 1-ounce serving (about 50 nuts), pistachios will help you stay fuller longer. "As a busy mama on the go, that's a big win for me!" says Shannon Garcia, M.S., RD, of KISS in the Kitchen Blog. "I like a lot of flavor in my snacks, so I'm loving Wonderful Pistachios' No Shells flavors—Chili Roasted and Honey Roasted! No Shells are quick, easy and convenient, and these bold flavors help keep better-for-you snacking interesting. Plus, they're one of the lowest-calorie snack nuts, so you get more nuts per serving than most."
2. Eggland's Best Hard-Cooked Peeled Eggs
Protein: 6g
Carbohydrate: 0g
Offering nearly 6 grams of protein per egg, Eggland's Best Hard-Cooked Peeled Eggs are the perfect on-the-go snack to keep you energized throughout the day. "In addition to a protein boost, they also contain 25% less saturated fat, 10 times more vitamin E and double the omega-3s compared to ordinary eggs," says Mohr. "The best part? They're already cooked and peeled, making them über convenient for me and my family."
10 Foods with More Protein Than an Egg
3. BelGioioso Fresh Mozzarella Snacking Cheese
Protein: 5g
Carbohydrate: <1g
These mini mozzarella balls come pre-portioned in individual 1-ounce servings (or about 3 mini balls). This portable, on-the-go snack delivers 5 grams of protein and less than 1 gram of carbohydrate, all for just 70 calories. Eat them as is, or pair them with nuts or jerky for an extra hit of protein without too many carbs. They're also delicious with tomatoes and basil for a Caprese-style salad.
4. Hippeas Chickpea Puffs, Vegan White Cheddar
Protein: 4g
Carbohydrate: 15g
These baked puffs offer 4 grams of plant protein and 15 grams of carbohydrates per serving (which is 1 ounce). "They are my favorite high-protein snack when I need something crunchy and salty on long afternoons working," says Katie Andrews, M.S., RD, of Wellness by Katie. The puffs are made with chickpea flour and offer 3 grams of fiber per serving, which helps to prevent quick blood sugar spikes.
Top Vegetarian Protein Sources
5. Cottage Cheese
Protein: 24g
Carbohydrate: 11g
Surprisingly high in protein (at about 24 grams per cup), cottage cheese also gives you healthy amounts of calcium. "I like to add fresh salsa from the refrigerated section of the grocery store to the top of my cottage cheese. That's my kind of snack," says Tiffany Davis, chef and co-owner of Nourish Foods Co. If you're in the mood for something on the sweeter side, cottage cheese also pairs nicely with fresh fruit such as berries, pineapple and mango.
6. The New Primal Meat Sticks
Protein: 6g
Carbohydrate: 1g
Protein-packed and full of crunch, these Meat Sticks are a great snack: each stick offers 6 grams of protein and is Whole30-approved (if that's your thing!). "I've been enjoying their unique crunch when I want a break from chewy jerky. I also love the simple ingredient list and it's such a convenient shelf-stable high-protein snack on the go," says Garcia.
7. Frozen Edamame
Protein: 9g
Carbohydrate: 7g
Edamame is perfect solo as a snack, packed into kids' lunches or added to salads—and there are about 9 grams of protein and 4 grams of fiber in a 1/2-cup serving (and around 7 grams carbs). "You really cannot go wrong with this affordable protein source that is now found in every grocery freezer!" says Andrews.
The 10 Best Vegan Protein Sources
8. Sargento Sweet Balanced Breaks
Protein: 7g
Carbohydrate: 12g
These portable, preportioned cheese, nut and dried fruit combos are quite delicious—plus Balanced Breaks clock in at under 200 calories and provide 7 grams of protein and about 12 grams of carbohydrate (give or take a few depending on the nut and fruit combo).
9. Siggi's Vanilla and Strawberry Lower-Sugar Yogurt
Protein: 14g
Carbohydrate: 4g
Yogurt is an excellent go-to, portable, protein-rich snack, but can sometimes be sneaky with hidden added sugar. "I'm so thankful, though, that Siggi's now offers 'lower sugar' flavors, so I don't have to waste even a second reading labels," says Andrews. Pick up a multipack of these particular versions and you'll get 14 grams of protein and only 4 grams of carbohydrate in a single-serve container.
10. Kaimana Teriyaki Salmon Jerky
Protein: 12g
Carbohydrate: 0g
Any type of salmon jerky will be protein-rich and relatively low in carbs, so long as there's not too much of a sugary-sweet flavor. Kaimana Jerky does a great job of keeping all of their flavors at zero carbs per serving, yet you get 12 grams of protein per serving.
11. Perfect Bar
Protein: 12-17g
Carbohydrate: 24-27g
This refrigerated protein bar comes in a variety of flavors and is perfect for breakfast or a snack. For the biggest protein hit, though, the peanut butter flavor will provide around 17 grams of protein per bar. The others vary between 12 and 17 grams. Each bar also gives you a nice mix of micronutrients, thanks to the whole food powder that's added to each. They tend to also have slightly more carbs than some of the other snacks on this list—delivering between 24 and 27 grams per bar.
12. Vital Proteins Collagen Peptides
Protein: 9g
Carbohydrate: 3g
One scoop will give you 9 grams of protein and no added sugar—plus a dose of vitamin C, hyaluronic acid and, of course, collagen. To really keep your carbs at a minimum, blend the collagen powder into a latte using low-carb, plant-based milk like almond, coconut or cashew. A cup of whole cow's milk, though, will give you another 8 grams of protein and about 12 grams of carbohydrates.
13. Trader Joe's Mini Brie Bites
Protein: 4g
Carbohydrate: 1g
"Single-serving cheese is nothing new, but these single-serve Brie bites elevate the typical cheese stick experience," says Andrews. Each mini bite has 4 grams of protein, 1 gram of carbohydrate and only 70 calories. To keep carbs in check, pair a bite with a low-carb fruit like berries, melon or watermelon, for a satisfying snack.
14. Biena Roasted Chickpeas Snacks
Protein: 4-6g
Carbohydrate: 14-18g
"This is my favorite brand for both the story (female-founded and run!) and the product (high-protein, high-fiber, low-saturated-fat snacks in a multitude of flavors)," says Andrews. The brand has 6 different flavors—Sea Salt, Honey Roasted, Rockin' Ranch, Lil' Bit of Everything, Barbeque and Habanero. Each serving (regardless of flavor) has 4 to 6 grams of protein and 5 to 6 grams of fiber—two nutrients that'll keep you feeling fuller, longer. Carbs range from 14 grams to 18 per serving.
15. Mint Chocolate RxBar
Protein: 12g
Carbohydrate: 23g
These shelf-stable bars are more like a mini-meal, delivering 210 calories, 12 grams of protein and 23 grams of carbohydrates in a bar. "But it is my go-to when I'm craving something chocolatey or when I need to pick up something at the airport," says Andrews. There are 5 grams of fiber in here as well, which helps fill you up, in addition to the protein.
