Snacks used to be an afterthought. Now they are one of the easiest ways to hit your protein target, and the trend for high-protein snacking shows no sign of slowing. Here are simple, filling ideas, sweet and savoury, including a few of the viral favourites, most delivering 15 to 20g of protein.
Why protein snacks work
Protein is the most filling macronutrient, so a protein-rich snack does more than pass the time: it curbs hunger, steadies energy and helps you hit your daily target. Pair it with fibre and you get lasting fullness on modest calories, which is why the high-protein high-fibre combination is so effective for snacking too.
Not sure how much protein you need? Our protein calculator gives you a daily target, and snacks are often the easiest place to close the gap.
Sweet high-protein snacks
The viral one: blended cottage cheese "ice cream". Blitz cottage cheese with frozen fruit and a little honey until smooth, then freeze. It sets like soft-serve and delivers serious protein, which is exactly why it took over social media.
- Greek yogurt or skyr with berries and seeds (a classic, ~15 to 18g protein). Not sure which? See our Greek yogurt vs skyr comparison
- Cottage cheese with fruit, like our cottage cheese and fruit bowl (~28g)
- Protein energy balls, like our peanut butter energy balls
- A protein smoothie, like our protein berry smoothie (~42g)
- Chia pudding, like our chia pudding with berries
- Frozen yogurt clusters: spoon Greek yogurt with berries onto a tray and freeze
Savoury high-protein snacks
- Boiled eggs (batch-cook a few, around 6g each)
- Edamame, lightly salted (around 11g per 100g)
- Roasted chickpeas, crunchy and high in fibre
- Hummus with vegetable sticks for protein plus fibre
- A small bowl of leftover soup, like our chicken and vegetable soup (~26g)
- Cheese with an apple or oatcakes
No-cook snacks for busy days
When there is no time, these need zero preparation:
| Snack | Protein |
|---|---|
| Skyr or Greek yogurt pot | ~15 to 18g |
| Cottage cheese, small tub | ~14g |
| Protein shake | ~20g+ |
| Handful of nuts + apple | ~7g |
| Edamame (100g) | ~11g |
Before-bed snacks
For an evening snack, cottage cheese and Greek yogurt are ideal: both contain casein, a slow-digesting protein that supplies amino acids through the night to support muscle recovery. A small bowl with a few berries is satisfying without being heavy. More on this in our cottage cheese nutrition guide.
Build your own
The formula is simple: a protein base plus something with fibre. Pick one from each and you have a balanced snack in seconds.
- Protein base: Greek yogurt, skyr, cottage cheese, eggs, edamame, a protein shake
- Fibre and flavour: berries, apple, seeds, oatcakes, vegetable sticks, a spoon of nut butter
Browse our high-protein snacks list for more ideas, ranked by protein, and our high-protein foods list for the best sources overall.
The bottom line
High-protein snacking is one of the simplest upgrades you can make: it curbs hunger, supports muscle and makes hitting your daily protein far easier. Keep a few staples on hand, Greek yogurt, skyr, cottage cheese, eggs, edamame, and pair them with fruit or fibre. Start with our protein calculator to set your target, then snack your way toward it.
This article is for general information and is not medical or nutritional advice. Nutrition values are approximate and vary by brand and portion.