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Eating a protein-rich diet can have several health benefits. If you struggle to get enough protein to meet your body’s needs, incorporating high-protein foods into snacks can help you reach your protein goal. We spoke with registered dietitians to find out why protein is so important—plus, which high-protein foods should make it into your snack rotation.

Benefits of Eating Protein-Rich Snacks

Protein is an essential macronutrient that is important for health and well-being. “Protein plays a key role in the body’s ability to build muscle, repair tissue, regulate hormones and perform other cellular functions like metabolism,” says Cayleigh McKenna, RD, nutrition consultant at Houston Family Nutrition.

Because protein is essential for building and maintaining muscle, physically active people should emphasize protein in their meals and snacks.

Adding protein to snacks can offer several benefits, including long-lasting energy and increased satiety. “Protein-rich snacks can help you feel fuller for longer, promoting a sense of nourishment and satisfaction,” says Andrea Hinojosa, M.S., RD, founder of Honest Health & Wellness. “Many high-protein snacks are also rich in other essential nutrients, contributing to overall health and well-being,” she adds. Eating protein with snacks may also balance blood sugar, improve heart health and reduce cravings later in the day.

The Best High-Protein Foods to Eat as Snacks

1. Greek Yogurt 

Creamy and refreshing, “Greek yogurt is high in protein and can be easily paired with honey and nuts for added flavor and texture,” says Hinojosa. Depending on the brand, you’ll snag about 20 grams of protein per 7-ounce serving.

You can also use Greek yogurt in place of sour cream and mayonnaise in dip recipes for a high-protein swap that’s lower in saturated fat. Strained Greek-style yogurt is also a great way to add protein to fruit smoothies. 

2. Hard-Boiled Eggs

One egg provides a satisfying 6 grams of protein. “They’re portable, easy to prepare and packed with high-quality protein,” says Hinojosa. Enjoy hard-boiled eggs with a handful of nuts or top with hot sauce. Hinojosa also recommends pairing eggs with kimchi to add digestive-friendly probiotics and a spicy kick.

3. Canned Tuna or Salmon

Canned fish is a quick high-protein option for snacks. You can even purchase “canned” fish in travel-friendly pouches, making them the perfect protein-rich snack when you’re on the go. Canned salmon has about 18 grams of protein per 3-ounce serving, while canned tuna has about 22 grams per serving. “They also provide omega-3 fatty acids, beneficial for heart health and brain function,” adds Hinojosa.

Try our Tuna Salad Spread, which combines canned tuna and Greek yogurt for a protein-packed snack. Spread it on whole-grain crackers or toast, or use raw veggies for dipping. 

4. String Cheese 

Another portable and easy option for snacking is string cheese. One stick has about 8 grams of protein. “For high-protein snacks, I love a turkey and cheese roll-up. I use a cheese stick and two slices of deli turkey or chicken and roll it up together. It’s really satisfying,” says Katie Drakeford, M.A., RD, owner of Drakeford Consulting. You can also enjoy string cheese with fresh fruit or a side of nuts.

5. Jerky

Jerky is a great high-protein snack option—and it’s especially handy if you can’t keep things cold. One serving of beef jerky (about 1 ounce) provides about 10 grams of protein, while turkey jerky has 11 grams per serving. Enjoy jerky with fresh fruit like an apple or banana, or with a handful of trail mix for an added boost of healthy fats. 

6. Deli Turkey

Deli turkey is another high-protein snack option. Just one slice of deli turkey has 6 grams of protein. Enjoy a couple of slices on crackers, layer a few slices with cheese on top of cucumber slices or make a grown-up snack box with turkey, cheese, grapes and crackers. 

7. Cottage Cheese

Until it became a social media darling, who knew there were so many ways to incorporate cottage cheese into meals and snacks? And it’s worth it to do so: 1 cup of low-fat cottage cheese has about 24 grams of protein. “A cup of cottage cheese with berries or pineapple is another go-to when looking to up protein intake,” says Drakeford. If you prefer a savory snack, try our Cottage Cheese Snack Jar.

Our Expert Take

Protein is an important part of a healthy diet. Including these dietitian-approved protein-rich snacks in your routine can provide long-lasting energy, increase feelings of fullness and balance blood sugar. Eating protein consistently throughout the day may also help regulate your appetite and reduce cravings.

A recent study has shed new light on how the ketogenic diet impacts men and women differently, especially when it comes to weight loss.

According to researchers, men consistently experience greater fat loss than women under identical keto protocols, with biological sex playing a significant role in how the body responds to this popular dietary approach.

In one 45-day clinical trial reviewed in the study, men on the keto diet lost an average of 11.63% of their body weight, compared to 8.95% in women following the same regimen. The findings point to complex physiological and hormonal differences that affect how men and women burn fat, store energy, and adapt to carb-restricted eating plans like keto.

The ketogenic diet, which is high in fats, moderate in protein, and extremely low in carbohydrates, puts the body into a state of ketosis.

In this state, the liver produces ketone bodies — byproducts of fat metabolism — which the brain and body use as a primary energy source in place of glucose.

This metabolic shift not only reduces fat stores but also suppresses appetite and regulates blood sugar. However, the new research highlights that sex-specific biology significantly influences how effective a ketogenic diet is for weight loss.

One of the key factors is fat distribution. Men typically store fat viscerally while women tend to store fat subcutaneously.

Visceral fat is more readily metabolised during ketosis, giving men a physiological edge when it comes to shedding pounds on a ketogenic diet.

Hormonal differences also play a crucial role. Testosterone enhances fat-burning processes by increasing beta-adrenergic receptor activity, while oestrogen — especially in premenopausal women — can hinder fat breakdown.

Moreover, the menstrual cycle introduces additional metabolic variability for women. During the luteal phase, elevated progesterone levels reduce insulin sensitivity and increase cravings for carbohydrates, making it harder for many women to maintain ketosis.

Another contributing factor is how each sex uses energy. Men are more likely to burn fat for energy, while women often store fat and rely on carbohydrates as a primary fuel source. These metabolic tendencies can make fat loss more challenging for women on a low-carb diet like keto.

Even at the microbiome level, differences emerge. The study found that men generally have higher levels of fat-metabolising gut bacteria, which may enhance the fat-burning effects of the diet.

Interestingly, the review also noted that a ketogenic diet can support muscle growth, but potentially at a cost for women.

Some studies have shown that keto may contribute to increased muscle fatigue in young, healthy females, possibly affecting workout performance and overall weight loss outcomes.

The researchers concluded that the ketogenic diet is most effective for men and postmenopausal women, with more limited success observed in premenopausal women.

They emphasised the need for personalised dietary approaches that take sex, hormones, genetics, and lifestyle factors into account.

The authors also called for more diverse clinical research to validate these findings across different populations, stating that personalised nutrition could be the key to more effective obesity treatment in the future.

Read more in the journal Frontiers in Nutrition.