High Protein Snacks: 15 Best Options for Athletes and Active People

Most gym-goers hit their protein goal at main meals and forget about the gaps in between. If you train hard and need 150–180 g of protein per day, three meals rarely get you there on their own. High protein snacks fill those gaps — and the research shows they do more than just add numbers.

This guide covers 15 high protein snacks that actually work for athletes and active people: easy to prep, portable, and built around real food rather than powders and bars you may not need.

Why protein between meals matters

Spreading protein intake across the day produces 25% higher 24-hour muscle protein synthesis rates compared to concentrating the same total amount at one large meal. That is not a marginal effect — it is the difference between getting the most out of your protein budget or losing a quarter of its anabolic potential (Mamerow et al., The Journal of Nutrition, 2014; PMID 24477298).

The practical guideline: aim for roughly 25–40 g of protein every 3–5 hours, including snacks. If breakfast is at 7am and lunch at 1pm, a mid-morning snack around 10am is not optional — it is part of the protein plan.

Protein-focused snacks also reduce appetite at the next meal. A randomized crossover trial found that a high-protein yogurt snack in the afternoon delayed eating initiation by approximately 30 minutes versus a high-fat chocolate snack, and reduced dinner intake by around 100 calories (Ortinau et al., Nutrition Journal, 2014; PMID 25266206).

The 15 best high protein snacks

Below is a practical list sorted by portability and ease of preparation. Protein amounts are typical values per standard serving.

1. Greek yogurt (plain, 170 g) — 15–17 g protein

The go-to high protein snack for good reason. Plain Greek yogurt (2% or full-fat) delivers the protein without added sugar. It is the most studied snack format in the appetite literature. Add berries for carbs post-workout; eat it plain for a cleaner macro split on a cut.

2. Cottage cheese (100 g) — 11–12 g protein

High in casein, which digests slowly. Useful as a late-night option for sustained amino acid release. Goes well with cherry tomatoes, cucumber, or a sprinkle of black pepper.

3. Hard-boiled eggs (2 large) — 12–13 g protein

Zero prep once cooked. Eggs score the highest biological value of any whole food protein source. Keep four boiled in the fridge on Sunday — they last five days.

4. Canned tuna (85 g drained) — 20–22 g protein

The highest protein-to-calorie ratio on this list. A small can of tuna in water is close to 20 g of complete protein for around 80 calories. Pair with rice cakes or eat straight from the can if you are serious about your protein target.

5. Edamame (100 g shelled) — 11–12 g protein

One of the rare plant-based snacks that provides a complete amino acid profile. Edamame can be bought frozen, steamed in the microwave in 4 minutes, and eaten with a pinch of salt. Works well for vegetarian athletes.

6. Turkey or chicken breast slices (85 g) — 18–20 g protein

Deli turkey or pre-cooked chicken slices require no preparation. Stack them with avocado or eat them alone as a protein hit between a midday training session and dinner.

7. String cheese (2 sticks) — 14 g protein

Portable, individually wrapped, no refrigeration needed for a few hours. Practical for travel or a gym bag.

8. Beef jerky (30 g) — 9–11 g protein

Shelf-stable, no preparation, high in protein per gram. Look for low-sodium versions — most commercial jerky is heavily salted. A solid snack for long training days.

9. Skyr / Icelandic yogurt (150 g) — 15–17 g protein

Same protein range as Greek yogurt, slightly thicker texture. Skyr is particularly high in protein because it requires more milk to produce. It works as a dessert-style snack that fits easily into a high-protein diet.

10. Whey or casein protein shake (30 g powder + water) — 22–25 g protein

Not a food, but sometimes the most practical option post-training or when no real food is available. Use whole food sources where possible — keep this as a backup, not a staple.

11. Pumpkin seeds / pepitas (30 g) — 7–9 g protein

One of the better plant-based snack options. Pumpkin seeds also provide magnesium, zinc, and iron — micronutrients important for recovery and sleep. Pair with a protein-richer food for a more complete snack.

12. Smoked salmon (60 g) — 12–14 g protein

High in omega-3 fatty acids alongside solid protein content. Works well with rice cakes or cucumbers. More expensive than tuna but easier to eat cold without preparation.

13. Chickpeas (100 g canned, drained) — 8–9 g protein

Roast them in the oven with paprika and olive oil for 25 minutes, then keep them in a jar for the week. They make a crunchy, portable snack with decent protein and plenty of fibre.

14. Quark (100 g) — 11–13 g protein

A fresh cheese common in European countries, similar to cottage cheese but smoother. Very high protein, low calorie. Works as a base for dips or eaten with fruit.

15. Low-fat cheese + apple — 9–11 g protein (from cheese alone)

A basic combo that satisfies both carb and protein needs. An ounce of cheddar or Edam with an apple is a classic afternoon snack that requires zero preparation.

How to use snacks to hit your daily protein target

The math is simple: if your target is 160 g/day and you eat three meals averaging 35–40 g each (105–120 g total), you need 40–55 g from snacks. Two snacks of 20–25 g each close the gap without a third major meal.

A practical daily pattern for a training day: 7:00 Breakfast — eggs + yogurt: 35 g | 10:30 Mid-morning snack — Greek yogurt + protein shake: 25 g | 13:00 Lunch — chicken + rice: 40 g | 16:30 Pre-gym snack — tuna + rice cakes: 22 g | 20:00 Dinner — salmon + vegetables: 35 g. Total: ~157 g.

This is consistent with your daily protein target, which for most gym-goers aiming to build muscle sits at 1.6–2.2 g per kg of bodyweight.

High protein snacks for muscle gain

When the goal is muscle gain, total daily protein matters more than timing — but distributed intake (every 3–5 hours) helps maximize MPS as shown above.

During a muscle gain program, each protein feeding should ideally provide at least 20–40 g, which most of the snacks above can deliver.

Prioritize complete protein sources: dairy (Greek yogurt, cottage cheese, skyr), eggs, meat, fish, or whey. Plant-based options like edamame and chickpeas can contribute but often require larger portions to hit the same leucine threshold.

High protein snacks for cutting

When eating in a calorie deficit, protein becomes even more important — both for preserving muscle mass and for managing hunger.

In a cutting diet, a well-placed high-protein snack reduces afternoon cravings and prevents overeating at dinner.

A 2025 randomized controlled trial found that Greek yogurt produced a statistically significant increase in satiety 30 minutes after consumption compared to peanuts — the higher protein content produced a stronger satiety signal (Al-Bayyari et al., Obesity Pillars, 2025; PMID 41079153).

Low-calorie, high-protein options for a cut: plain Greek yogurt (170g, ~90 kcal, 17g protein); hard-boiled eggs (2, ~140 kcal, 13g protein); canned tuna (85g, ~80 kcal, 22g protein); turkey slices (85g, ~90 kcal, 18g protein).

Pre-workout and post-workout snacks

Not all snacks need to be pure protein. Around training, carbs matter too.

A pre-workout meal 1–2 hours before training should combine protein with fast carbs. Practical snack options: Greek yogurt + banana; rice cakes + tuna; string cheese + fruit.

Post-workout, the priority shifts to recovery. Any of the high-protein snacks above work, ideally combined with carbohydrates to replenish glycogen. Tracking your macros across these windows ensures your protein budget adds up correctly by end of day.

FAQ

How much protein should a snack have?

For a snack to meaningfully support muscle protein synthesis, aim for at least 20 g of complete protein per serving. A Greek yogurt or two hard-boiled eggs with string cheese will get you there.

Are protein bars a good high protein snack?

They work as a convenient fallback, but check the ingredients: many bars are high in sugar and ultraprocessed. Whole food sources like Greek yogurt, cottage cheese, or tuna are nutritionally superior and often higher in protein per calorie.

Is Greek yogurt the best high protein snack?

For most people, yes — it is high in protein (~15–17 g per serving), satiating, easy to find, and supported by direct research on snacking and appetite. Cottage cheese and skyr are equally valid alternatives.

Can I build muscle eating snacks instead of meals?

Snacks do not replace structured meals — they complement them. Total daily protein, training volume, sleep, and progressive overload drive muscle growth. Snacks fill the gaps that meals leave, ensuring your protein intake is distributed and your MPS rate stays elevated through the day.

The MyTrainer angle

Logging snacks is where most people lose track of their macros. A handful of nuts here, a slice of cheese there — these add up. Using MyTrainer to log every snack, not just meals, is the fastest way to see whether you are actually hitting your protein target or just estimating. The app tracks per-meal and per-day totals, so you know at 3pm whether you need a high-protein snack or a smaller one.

Reviewed by the MyTrainer editorial team.