Top Picks for the Best Protein Snacks & Energy Boosters
With demand for high-protein foods on the rise and the global protein snack market expected to hit 100.58 billion USD by 2032, it's clear we're all searching for smarter ways to snack.
Today, the best protein snacks are tasty, satisfying and fit easily into your routine, whether you're looking to build muscle, stay fuller for longer, or keep your energy up between meals. With the high-protein snack market growing fast, it's also no surprise that more people are turning to protein-rich options to support their health goals.
We've pulled together a mix of the best high-protein snacks, including easy homemade ideas and quick, ready-to-eat options (including a few Frive favourites) with options for different diets, goals and budgets. Let’s find your new go-to.
Why protein snacks matter
When it comes to feeling energised, staying full between meals and recovering after exercise, protein plays a big role in supporting muscle repair, helping manage hunger, and contributing to steady blood sugar levels throughout the day.
Individual protein needs vary based on goals and activity levels. For example, if you're regularly active, you might need anywhere from 1.2 to 2.0 grams of protein per kilogram of body weight to support recovery and muscle growth.
Snacking on high-protein foods can be a simple way to meet those needs by helping to reduce cravings, support weight management, and preserve lean muscle, even when you’re cutting calories.
What makes a good protein snack?
A good protein snack will fill the hunger gap between meals and support your goals without the crash. Here’s what to look for:
- - General guidelines suggest that anywhere from 15–30g of protein per meal is needed to help with satiety, muscle repair and energy.
- - Balanced macronutrients, including some healthy fats and complex carbs to keep blood sugar steady.
- - Low in added sugar, ideally less than 5g per serving, to avoid energy dips.
- - Minimal ultra-processed ingredients - whole foods tend to digest better and offer more long-term benefits.
- Portable and easy to prep or grab on the go, making it more likely you’ll stay consistent.
What are the best protein snacks? Easy options to try
If you're aiming to hit your protein goals without relying on full meals or heavy supplements, protein snacks can be a satisfying and straightforward solution.
We’ve rounded up the best high-protein snacks to satisfy both sweet tooths and savoury lovers alike. From easy homemade treats to quick, tasty options like Frive’s meal prep service, there’s something here to keep your taste buds happy, even on the busiest days when convenience matters most.
Sweet protein snacks
1. Greek yoghurt and berries
Creamy, rich and full of protein, Greek yoghurt offers around 20g of protein per 200g serving. Add a handful of berries for fibre, antioxidants and natural sweetness. It's an easy win for breakfast, post-run recovery or an afternoon pick-me-up. Try it with a drizzle of honey or a sprinkle of chia seeds for extra nutrition.
2. Protein smoothie
A protein smoothie is quick to prep and completely customisable. Use a scoop of your favourite protein powder, a cup of milk or a dairy-free alternative, frozen banana and nut butter for 10–30g of protein, depending on the ingredients. Great post-workout or when you're short on time, freeze smoothie packs in advance and take convenience to the next level.
3. Protein bars
Convenient and portable, protein bars can contain anywhere from 10 to 30g of protein, depending on the brand. Look for bars with minimal added sugar and whole food ingredients. Keep one in your gym bag or desk drawer for a reliable, on-the-go boost.
4. Peanut butter on rice cakes
Crunchy rice cakes topped with peanut butter make a simple yet satisfying snack with around 7g of protein per serving. Choose natural peanut butter for fewer additives and more flavour. Add banana slices or a pinch of cinnamon for a delicious twist.
5. Mini protein pancakes
Made with eggs, mashed banana and protein powder, mini pancakes are a fun and filling snack with 15–20g of protein per portion. Meal prep a batch ahead of time and enjoy cold or reheated. Pair with Greek yoghurt or berries for even more protein.
6. Protein mug cake
A mug cake made with protein powder, oats, egg and milk takes just minutes in the microwave, offering more or less 15g of protein andsatisfying dessert cravings without derailing your goals. Add dark chocolate chips or a spoonful of almond butter for a little indulgence.
Try Frive’s Lean, Green Protein Smoothie, packed full of 20 grams of protein.
Savoury protein snacks
If you prefer something salty over sweet, these savoury snacks will keep you fuelled and full without the need for complex cooking or endless prep.
7. Cottage cheese and cucumber
Cottage cheese is a high-protein powerhouse, with around 19g of protein per 150g serving. Great as a light snack or side dish, pair it with cucumber slices for crunch and hydration. Add a sprinkle of black pepper or smoked paprika for extra flavour.
8. Boiled eggs with seasoning
A classic for a reason, one large boiled egg provides around 6g of protein. They’re easy to prep in batches and keep in the fridge for up to a week. Sprinkle with chilli flakes, bagel seasoning or a dash of hot sauce to switch things up.
9. Air-fried tofu bites
Tofu is a great plant-based protein, with around 10g per 100g serving. Cube it, season with garlic powder, paprika and a touch of soy sauce, then air fry for a crispy, satisfying snack. Serve with a dipping sauce or on top of a salad. Frive also offers tofu-based meals for a more hands-off option.
10. Hummus and edamame
Hummus and shelled edamame together give you a fibre-filled, protein-rich snack with roughly 14g of protein per cup. Edamame can be steamed in minutes, and hummus is easy to make or buy, but look for varieties without added oils or sugar.
11. Tuna-stuffed peppers
Mix canned tuna (about 24g of protein per 100g) with Greek yoghurt or hummus and spoon into halved mini bell peppers for a crunchy, filling snack with plenty of protein and omega-3s. Following a plant-based diet? Check out our vegan stuffed pepper recipe instead.
12. Jerky or biltong
Beef, turkey or vegan jerky packs a serious protein punch with up to 30g per 100g, depending on the type. Ideal for hikes, long shifts, or when you need something satisfying on the go, choose versions low in added sugar and sodium.
13. Roasted chickpeas
Crunchy, portable and seriously addictive, crispy chickpeas provide 7g of protein per half-cup and plenty of fibre. Toss with olive oil and your favourite spices, then roast at 200°C for 25–30 minutes.
14. Hard cheese and whole grain crackers
A small serving of cheddar or gouda (around 7-8g of protein per 28g slice) with high-fibre crackers is a satisfying snack that balances protein, carbs and fat.
Frive add-ons
For quick, high-protein options, Frive offers fresh meals plus handy add-ons like Chocolate and peanut Butter Cups and their All-Flavour Protein Smoothie Packs, which contain nearly 115g of protein per portion. Choose from flavour combinations like Berry Boost and Breakfast Energiser to stay energised on the go.
Frive’s Nutty Protein Porridge, great for breakfast and healthy snacking
Choosing the right protein snack for your goals
For weight loss
- - Goal: Control appetite and maintain muscle mass.
- - Snack tips: Opt for snacks high in protein and fibre but low in added sugars. For example, options such as Greek yoghurt, cottage cheese and edamame promote satiety and support lean muscle.
- - Quick picks: Hard-boiled eggs, roasted chickpeas and protein bars are convenient and nutritious.
For muscle gain
- - Goal: Support muscle repair and growth.
- - Snack tips: Select snacks rich in complete proteins and healthy fats, like prawns, tuna-stuffed peppers and hummus with edamame and protein smoothies, which help with muscle recovery and growth.
- - Quick picks: Jerky, protein bars and protein smoothies are portable and protein-packed.
For busy days
- - Goal: Maintain energy levels with minimal prep.
- - Snack tips: Choose ready-to-eat, portable snacks like protein bars, Greek yoghurt and nuts that are easy to carry and require no preparation.
- - Quick picks: Convenient and nourishing, Frive’s protein smoothies and snacks are perfect for busy lifestyles.
Frive makes it simple to enjoy balanced, tasty protein snacks with no prep required. Whether you're aiming for weight loss or muscle gain or need convenient meals for busy days, Frive provides balanced nutrition delivered to your door.
As one customer shared:
"Frive have honestly been amazing. 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's made eating healthy super easy without having to think about it."
What is the best protein snack?
The best snacks for protein are the ones that fit your unique goals, daily routine and what you genuinely enjoy eating. For muscle gain, snacks rich in protein and balanced macros, like Greek yoghurt with berries or Frive’s high-protein smoothies, offer the fuel your body needs to repair and grow.
If weight loss is your goal, leaner options like boiled eggs or roasted chickpeas can keep you satisfied without excess calories. Busy days call for portable, easy-to-prepare snacks such as protein bars or peanut butter on rice cakes.
If you’re ready to simplify your nutrition while enjoying delicious, balanced options, Frive offers chef-prepared, nutritionist-approved meals and snacks designed to fit your active lifestyle. Explore Frive’s range of protein-packed snacks and meal plans today to fuel your goals with convenience and quality you can trust.
FAQs
What snacks are highest in protein?
Snacks highest in protein typically include options like Greek yoghurt, jerky, cottage cheese and boiled eggs. They usually offer around 10 to 20 grams of protein per serving, which helps keep you full and supports muscle repair after exercise.
What are high-protein snacks for weight loss?
High-protein snacks that support weight loss focus on low-calorie, nutrient-dense options such as nuts, seeds, low-fat cheese and protein bars with minimal added sugars. Keep you feeling full and satisfied, protein preserves muscle even when you’re in a calorie deficit, making it a go-to for effective, sustainable weight loss.
What are the top 10 protein foods?
Some of the best protein-packed foods you can include in your diet are chicken breast, eggs, Greek yoghurt, lean beef, salmon and cottage cheese. Plant-based options like lentils, quinoa, almonds, and tofu also have a high protein content together with other essential nutrients.
How to get 20g of protein in under 100 calories
Getting 20g of protein in under 100 calories is challenging but possible with foods like egg whites, certain whey protein isolates and low-fat cottage cheese. For example, egg whites provide about 3.6g of protein per 18 calories, so a combination of several eggs or protein powder can help hit the target efficiently.
What are the best high-protein snacks to keep me full during the day?
Top protein snacks for lasting fullness include Greek yoghurt, cottage cheese, hard-boiled eggs, and roasted chickpeas. These options offer a solid protein punch and support appetite control without excess calories.
What are some quick and healthy protein snacks I can eat on the go?
Great grab-and-go protein snacks include protein bars, peanut butter rice cakes, jerky, and Frive’s ready-made protein meals or snack packs (including smoothies). They’re portable, nourishing, and perfect for busy schedules.
Which protein snacks are good for building muscle?
To support muscle growth, choose snacks rich in complete proteins like tuna-stuffed peppers, Greek yoghurt with berries, or Frive’s high-protein meals. Look for options with 15–30g of protein and some carbs to aid recovery.
What are the best protein snacks for weight loss?
For weight loss, go for low-sugar, high-protein snacks like boiled eggs, roasted chickpeas, cottage cheese, and low-calorie protein bars. These help you stay full longer and preserve lean muscle while in a calorie deficit.
What’s a good vegan high-protein snack?
Plant-based protein snacks like air-fried tofu, hummus with edamame, roasted chickpeas, and peanut butter on rice cakes are excellent choices. Frive also offers plant-based, protein-packed meals and snacks with no prep required.
Can I get enough protein from snacks without using powders?
Absolutely. Whole foods like eggs, Greek yoghurt, cheese, tuna, tofu, and legumes all offer solid protein content. You can easily meet your daily needs by including these in your snacks, especially when paired with fibre or healthy fats.
How can I add more protein to my diet without cooking full meals?
You can increase your protein intake with simple, no-cook options like cottage cheese and cucumber, protein bars, or Frive’s ready-to-eat meals and snacks. Keeping high-protein grab-and-go foods on hand makes it easy to stay consistent.
Where can I get convenient high-protein snacks delivered?
Frive delivers fresh, high-protein meals and snacks straight to your door. Chef-made meals and snacks tailored to your health goals. It’s a convenient way to fuel your day without the prep.
