These High-Protein Snacks All Get the Thumbs Up From a Nutritionist (2024)

These organic pumpkin seeds have a great fresh taste with minimal ingredients. The seeds are sprouted and dried, and have three grams of fiber and eight grams of protein per serving for a truly filling snack. This naturally low carb choice is an excellent source of zinc, magnesium, phosphorus, manganese and copper, and is perfect for keeping in your car to munch on whenever you need a crunchy pick-me-up mid-day.

Per serving (1/4 cup): 160 calories, 13g total fat, 2.5g sat fat, 0mg cholesterol, 135mg sodium, 4g total carb, 3g fiber, og total sugars, 0g added sugars, 8g protein

We can't get enough of these Smoky Barbecue Pistachios that testers raved about, noting the authentic hickory-smoked flavor on this nut that comes without shells for easy snacking. With hints of garlic and paprika, they make an irresistible mix of sweet and smoky. Another crowd pleaser in our tests was the sea salt and vinegar. Pistachios are one of the highest protein snack nuts with six grams of protein per serving, packed with the essential amino acids to fuel your body.

Per serving (1/4 cup): 170 calories, 13g total fat, 1.5g sat fat, 0mg cholesterol, 125mg sodium, 7g total carb, 3g fiber, 2g total sugars, <1g added sugars, 6g protein

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Greek yogurt in general is a protein powerhouse. But flavored varieties can often amp up the added sugar counts. Our dietitians like this line from Chobani since it has less sugar and no artificial sweeteners but still delivers on great flavor. You'll find calcium, potassium and magnesium in this creamy yogurt, plus 12 grams of protein per cup and about half the sugar of leading brands. Testers said that it tasted great and had that quintessential Greek yogurt creamy consistency. To add more flavor and fiber (sans added sugar), sprinkle in a cup of raspberries as well.

Per serving (one container): 120 calories, 3g total fat, 1.5g sat fat, 15mg cholesterol, 55mg sodium, 10g total carb, 0g fiber, 9g total sugars, 5g added sugars, 12g protein

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Made with a grain-free cassava flour-based crust, these organic pizza bites from Snow Days are packed with nutrient-dense ingredients and are seriously satisfying. They come in a range of flavors including cheese, sausage and even taco. But the veggie white pizza and the buffalo chicken flavors have the lowest calories of the offerings at 220 per serving plus seven to eight grams of protein. They were a hit with both experts and testers for their incredible flavor, texture and ingredient list. Pro tip: Our experts say to make them in the air fryer for extra crispiness.

Per serving (five pieces, veggie white): 220 calories, 10g total fat, 5g sat fat, 105g cholesterol, 460mg sodium, 27g total carb, 4g fiber, 4g total sugars, 0g added sugars, 7g protein

Portable and keto-friendly, these convenient resealable pouches are a mix of 100% exclusively aged cheddar or parmesan crisps, nuts and spices. Available in three bold flavors which include garlic herb, tangy ranch and smoky barbeque, each mix boasts eight to nine grams of protein per serving. Testers loved the convenient resealable pouches and described the family-favorite snack as "crispy and crunchy." But if you prefer no nuts, the original cheese Whisps also scored well in our tests.

Per serving (1/4 cup, garlic herb): 170 calories, 14g total fat, 3.5g sat fat, 10mg cholesterol, 170mg sodium, 5g total carb, 2g fiber, 1g total sugars, 0g added sugars, 9g protein

Naturally packed with six grams of protein and tons of beneficial nutrients, eggs are a great protein snack go-to. These pasture-raised eggs from Vital Farms are pre-peeled and available in a resealable bag of six or a bag of two that includes tiny salt and pepper packets. The eggs are also Certified Humane and the brand has high animal welfare standards that benefit the hen that produces the eggs. “I like that these are real eggs, already hard boiled ready to go in your cooking or just to pick up and eat,” one person said.

Per serving (one egg): 60 calories, 4g total fat, 1.5g sat fat, 165mg cholesterol, 60mg sodium, 0g total carb, 0g fiber, 0g total sugars, 0g added sugars, 6g protein

Whey protein bars tend to be packed with protein, but if you're looking for something more plant-based, try this delicious option from Bob's Red Mill. Each bar is made with just six wholesome ingredients including whole grain oats, peanut butter and organic honey. They are the perfect choice when you need a simple, nourishing snack and offer up eight grams of protein. Toss one in your lunchbox, purse, desk or glove compartment and enjoy whole grain oats on the go.

Per serving (one bar): 220 calories, 10g total fat, 1.5g sat fat, 0mg cholesterol, 110mg sodium, 26g total carb, 3g fiber, 10g total sugars, 9g added sugars, 8g protein

Pop these frozen pancakes into the microwave for just 60 seconds to have a hot and fluffy fresh-from-the-griddle taste. Not only do they make for a great breakfast, but they can be a filling post-workout snack too. A serving boasts 15 grams of protein but doesn't sacrifice on flavor or texture. Taste testers gave these pancakes the thumbs up and loved that they added a hidden source of protein for a more filling treat. "Unexpectedly delicious," said one tester. "Great texture, not rubbery even after microwaving!" Try this hack for even more protein: Spread Greek yogurt or nut butter on top, and add some fresh berries for a burst of filling fiber.

Per serving (three pancakes): 210 calories, 3.5g total fat, 0.5g sat fat, 5mg cholesterol, 400mg sodium, 27g total carb, 1g fiber, 5g total sugars, 4g added sugars, 15g protein

Broad beans are legumes, which (when roasted and salted) make for a flavorful, crunchy and oh-so-satisfying snack that blows boring crackers out of the water. This nut-free snacking alternative was a hit with testers who described them as "satisfyingly crunchy." Each pack is about 110 calories and has six grams of protein and four grams of fiber. Sweet sriracha and sea salt were flavor favorites among testers.

Per serving (1 oz, sea salt): 110 calories, 3.5g total fat, 0g sat fat, 0mg cholesterol, 160mg sodium, 16g total carb, 4g fiber, 2g total sugars, 1g added sugars, 6g protein

You'll find 20 grams of plant-based protein in these vegan shakes from OWYN. This pack comes with a mix of three different flavors, and dark chocolate was our favorite in taste tests and even has five grams of filling fiber. Not only are the shakes low in sugar, but they also sneak in a blend of vegetables that you would never know. Taste testers were surprised with just how tasty the shakes were and loved throwing this in their gym bag for a post-workout beverage.

Per serving (one container, dark chocolate): 180 calories, 7g total fat, 1g sat fat, 0mg cholesterol, 270mg sodium, 10g total carb, 5g fiber, 4g total sugars, 4g added sugars, 20g protein

String cheese isn't just for kids — it can be a great high-protein snack to pack with you in a pinch. Our dietitians like the ones from Organic Valley since they are organic. The brand never uses antibiotics, synthetic hormones, toxic pesticides or GMOs in their products. Testers said that the string cheese was some of the best they have had, noting that it felt high-quality and satisfying with each bite.

Per serving (one stick): 80 calories, 6g total fat, 3.5g sat fat, 20mg cholesterol, 210mg sodium, 0g total carb, 0g fiber, 0g total sugars, 7g protein

Ultra thick and creamy, skyr is an Icelandic yogurt with even more protein than Greek yogurt. Testers raved about how luxurious and rich the texture on Icelandic Provisions Skyr was, and loved the balanced fruit flavors that weren't overly sweet. Some fun flavors include key lime, pineapple and cold brew coffee, which all performed well in our tests.

Per serving (one container): 130 calories, 2g total fat, 1g sat fat, 10mg cholesterol, 55mg sodium, 15g total carb, 0g fiber, 10g total sugars, 7g added sugars, 15g protein

Not all beef jerky is created equal. Our dietitians like this one from Prevail since it is 100% grass-fed and grass-finished beef jerky and is free from fillers and additives. It's cherrywood smoked and seasoned with organic spices for a perfectly balanced flavor. Plus, it has lower sodium counts and sugar than its competitors while maintaining 12 grams of protein per serving. "Tender pieces of jerky with a well balanced smoky flavor that is not too overpowering," one tester said.

Per serving (one ounce): 70 calories, 1.5g total fat, 0g sat fat, 30mg cholesterol, 280mg sodium, 5g total carb, 0g fiber, 4g total sugars, 12g protein

Crispy chickpeas make the ultimate protein-packed addition to your snacking rotation. You can make them on your own, but a pre-made pack like this is extra convenient. This light snack comes in portable pouches and offers a satisfying combo of eight grams of protein and eight grams of fiber per serving. Great as an easy snack post-workout, one tester said they actually loved them sprinkled on salads or even used as a soup topper.

Per serving (one pouch): 140 calories, 3.5g total fat, 0g sat fat, 0mg cholesterol, 230mg sodium, 20g total carb, 8g fiber, 1g total sugars, 0g added sugars, 8g protein

A perfect on-the-go pack, this snack tray from GH Seal star ALDI combines sharp white cheddar cheese, dried cranberries and sea salt roasted almonds for a seriously tasty snack. Testers gave these packs top scores across the board, commenting on the "perfect portion size" and that the cheese was "really good quality." We love the combination of savory and sweet flavors here too.

Per serving (one tray): 180 calories, 13g total fat, 5g sat fat, 25mg cholesterol, 180mg sodium, 10g total carb, 2g fiber, 8g total sugars, 7g added sugars, 7g protein

Known for their chickpea pastas, Banza recently entered the frozen food space with their protein waffles that use the same beloved chickpea as the main ingredient. Available in homestyle, blueberry and chocolate chip, these plant-based waffles have 10 grams of protein per serving and are naturally gluten-free. They toasted up well in our tests and had a balanced flavor that paired well with nut butter and fruit for topping. "I was pleasantly surprised by these; even my kids ate them and they were more filling than a regular waffle," one tester said.

Per serving (two homestyle waffles): 220 calories, 10g total fat, 3g sat fat, 0mg cholesterol, 160mg sodium, 24g carb, 3g fiber, 5g total sugars, 4g added sugars, 10g protein

Oatmeal is a beloved breakfast packed with fiber, but lacking in the protein department. But this new product from Bob's Red Mill solves that problem. Instead of adding protein powder or additives, the brand grows the oats from a special variety that is naturally 60% higher in protein than standard oats and packs nine grams of protein per serving. They taste and perform just like regular oats and are an incredibly versatile way to add a boost of protein to breakfasts and your favorite baked goods, like this double apple baked oatmeal recipe.

Per serving (1/3/ cup): 190 calories, 4g total fat, 1g sat fat, 0mg cholesterol, 0mg sodium, 30g total carb, 5g fiber, 1g total sugars, 0g added sugars, 9g protein

These thin and crispy chips are reminiscent of a potato chip sans the potato. Packed with 10 grams of protein per serving, these chips are made from real chicken and feature a variety of spices for bold flavor. This gluten-free and grain-free pick has zero grams of sugar per serving and is a great high-protein, low-carb alternative to traditional potato chips.

Per serving (20 chips): 160 calories, 10g total fat, 1g sat fat, 25mg cholesterol, 260mg sodium, 8g total carb, 0g fiber, 0g total sugars, 10g protein

UNiTE recreates the iconic churro into a nutrient-dense bar made with dates, almond butter and whey protein. You'll find 10 grams of protein and five grams of fiber per bar, all under 200 calories. Plus, each bar is Certified Gluten-Free. "The flavor was spot on. It’s a healthy snack that tastes like a dessert," one tester said. "I loved the taste. Tasted better than most other protein bars I’ve had. And loved that it was chewy but not too hard and chewy like some protein bars," another tester commented.

Per serving: 190 calories, 9g total fat, 1g sat fat, 35mg cholesterol, 70mg sodium, 19g carb, 5g fiber, 9g total sugars, 7g added sugars, 11g protein

Reminiscent of your favorite childhood cocoa cereal, this protein-packed version from Magic Spoon is grain-free and gluten-free. The brand uses allulose and monk fruit for sweetness, leaving this option free from added sugar. This cereal is also available in frosted, fruity and peanut butter flavors. A one-cup serving only has 15 grams of carbs but packs in 13 grams of protein.

Per serving (1 cup): 140 calories, 7g total fat, 1g sat fat, 10mg cholesterol, 160mg sodium, 15g total carb, 2g fiber, 0g total sugars, 13g protein