11 High Protein Snacks to Curb Savory Cravings

Snacks can be a healthy part of your everyday diet, but many people tend to overconsume calories and unhealthy fats. Choosing snacks that are higher in protein and complex carbohydrates can help satisfy your crunchy and savory cravings without the guilt.

Top Snacks Packed With Protein

Here is a list of snacks that have at least 15% of their calories coming from protein. While most snacks on this list have a moderate amount of sodium, they contain no more sodium per serving than their lower-protein counterparts. This list includes traditional high-protein snacks and methods to increase protein in lower-protein options. It also highlights new high-protein alternatives to conventional snacks that have emerged over the past decade.

1. Dry-Roasted Edamame

Dry-roasted edamame offers a crunchy kick and is a great lower-fat alternative to nuts and seeds. Nuts and seeds are indeed healthy sources of fat, and they can support weight maintenance and blood sugar control. If you frequently enjoy nuts and seeds, consider substituting a serving or two each week with dry-roasted edamame. This simple switch can increase your overall protein and fiber intake without sacrificing flavor. They also serve as a great salad topper.

The Only Bean offers several flavors, including Sea Salt and Ranch. You can find these at select grocery stores and on Amazon. Additionally, they sell high-protein, high-fiber pastas on their website.

You can also try Seapoint Farms for flavors like Sea Salt and Wasabi at most grocery stores or on Amazon. Their website features more snack options, pastas, and lentil products, but buying redirects to Amazon.

Another excellent choice is Biena Snacks, which come in classic sea salt and ranch flavors, alongside a Chili Lime option. The roasted chickpea snacks offer six flavors, though they aren't as high in protein or fiber as edamame.

2. High-Fiber Crackers and Cheese

Crackers and cheese are a classic snack that can be both satisfying and nutritious. While most commercial crackers have little to no protein or fiber, there are inexpensive options that pair perfectly with various cheeses.

Triscuit, Wheat Thins, and Artisan Nut Thins are great choices available at most stores at reasonable prices. Many grocery stores even sell generic brands of these crackers that closely mimic the taste of the originals. If you prefer gluten-free options, brands like Simple Mills and Mary’s Gone Crackers offer high-fiber crackers that fit the bill.

Tip: Look for high-fiber crackers that contain around 2 grams of fiber for every 100 calories. The bonus would be finding one with 3-4 grams of protein per serving.

Although traditional cheese is higher in saturated fat, you can find reduced-fat versions that lower fat and calorie content. Cheeses like Aged Gouda, Grana Padano, or Pecorino Romano offer bold flavors with fewer calories. Alternatively, Babybel cheese and String Cheese provide portion-controlled, milder options. For a healthier cream cheese alternative, consider using The Laughing Cow's creamy cheese options, averaging around 25 calories and 2 grams of protein per serving.

3. Non-Fat or Low-Fat Greek Yogurt Dip for Vegetables & Whole Grain Crackers

A mixture of dressing seasoning packets with non-fat or low-fat Greek yogurt makes a healthy alternative to sour cream dips. Low-fat Greek yogurt has 15-18 grams of protein per serving, which is a significant boost compared to sour cream, which offers only 1 gram of protein per serving.

You can also mix 2-3 servings of your favorite cream dressing into Greek yogurt. Thinning it with a bit of milk or plant-based milk creates a delicious dip or dressing option while cutting calories by nearly 50%.

Look for non-fat or low-fat Greek yogurt options that have about 80-100 calories for a 3/4 cup serving and contain 15-18 grams of protein.

If you find non-fat options lacking in flavor, whole milk or 5% fat Greek yogurt may suit your tastes better. A serving contains about 175 calories with 9 grams of fat and 16 grams of protein, making it a smart, balanced option compared to regular sour cream.

4. Protein Pretzels: A New Twist on a Classic Snack

High-protein pretzel options have risen in popularity over recent years.

Lenny & Larry’s Fitzels contain 7 grams of protein per 130-calorie serving. They use wheat flour and pea protein, making them a family-friendly snack option.

For another choice, check out Kindling Protein Pretzels, which boast 9 grams of protein and 2-3 grams of fiber in each serving. With minimal ingredients, they make for a quick family-friendly snack.

If you're looking for even more protein, Crisp Power Protein Pretzels offer an impressive 28 grams of protein and 10 grams of fiber in a 190-calorie serving. While their total fat is relatively low, it's important to note that the source of fat is from hydrogenated coconut oil, which should be consumed in moderation.

5. Veggie Snack Sticks, Puffs, and Chips

More vegetable-based snacks have emerged on the market lately. While options like Sensible Portions Garden Veggie Straws may have minimal nutrients, some alternatives provide substantial protein and fiber content.

Brands like Harvest Snaps and Hippeas are excellent choices. These snacks typically have gluten-free options and accommodate various dietary needs.

Harvest Snaps features snacks made from pea protein and lentils, offering 4-5 grams of protein and 3-5 grams of fiber per serving. They come in numerous flavors to satisfy your cravings.

Hippeas are similar to Cheeto puffs but made from chickpeas, available in various flavors. Each serving contains 3-6 grams of protein with 2-3 grams of fiber.

6. Freeze-Dried Cheese Snacks

Freeze-dried cheese snacks make great substitutes for traditional crackers or chips. While they do have a higher fat content, they are protein-rich alternatives to snacks like Cheez-Its or Goldfish. Brands such as Moon Cheese, Parm Crisps, Just the Cheese, and Sonoma Creamery offer delicious options.

7. Protein Chips

More chip options that are higher in protein and fiber are now available as substitutes for higher-calorie chips that lack nutrition. Alternatives made from whey, eggs, and/or meat provide delicious crunchy snacks.

Legendary Foods has introduced chips that offer 20 grams of protein per 150-calorie serving. This option uses dairy-based protein as the primary ingredient.

Quest offers various flavors and consistently provides 18-20 grams of protein per serving. They also make a cracker similar to Cheez-Its with 10 grams of protein and 5 grams of fiber.

Brands like WILDE present chicken breast and egg white-based chips available in flavors like Chicken & Waffles, Barbeque, and Buffalo. Lesser Evil is known for high-fiber popcorn and also makes Power Curls, a cassava flour and egg white snack available on Amazon.

8. Beef Jerky and Pepperoni Sticks

Beef jerky is a terrific lean protein option, often boasting more protein than fat per serving. Brands like Chomps and Country Archer Provisions offer pepperoni sticks made from beef and poultry, containing 8 grams of protein and less than 3 grams of fat per ounce, all while staying under 100 calories.

9. Tuna, Salmon, or Chicken Salad

Tuna, salmon, and chicken breast are lower-calorie, high-protein choices. Pre-seasoned flavored tuna saves calories and eliminates the need for mayonnaise. When adding mayo, using a tablespoon of reduced-fat mayo adds about 50 calories.

For an alternative to mayonnaise, try blending cottage cheese to create a creamy texture. This can also substitute mayonnaise in chicken salad from leftover chicken or canned chicken.

Smoked or canned salmon is another rich source of protein that pairs well with whole-grain crackers or vegetables. While a bit higher in calories, it brings healthy Omega-3 fats into your diet.

10. Cottage Cheese & Vegetables or Fruit

Cottage cheese is a classic snack that pairs well with various items. Many enjoy it with fresh vegetables like cherry tomatoes, cucumbers, and celery. Seasoning with black pepper or everything bagel seasoning enhances flavor without adding many calories.

Though cottage cheese is a low-calorie, high-protein snack, it's essential to watch sodium intake. If you're managing sodium levels, Greek yogurt is a suitable alternative when combined with high-sodium seasonings.

11. Protein-Rich Salads with Beans and Ancient Grains

Salads are a fantastic way to incorporate protein into your diet while enjoying diverse vegetables. You can experiment with higher-protein salad options that include ingredients like quinoa and beans.

Here are a couple of delicious recipes to try:

• Tomato and Feta White Bean Salad.

• A curated selection of 14 High-Protein Salads from EatingWell.

  
  

Conclusion

Eating a variety of protein-rich snacks can help satisfy cravings and provide essential nutrients. If you're struggling to find balance in your diet, consider scheduling a complementary introductory call with Registered Dietitian Cary Cuevas for guidance on achievable changes.

Introductory Call

Disclaimer: HealthyU Nutrition and Registered Dietitian Cary Cuevas are not affiliated with the brands mentioned in this article and do not receive compensation for including them.