High-Protein Snacks for Weight Loss
15 high-protein snack ideas for weight loss—store-bought and homemade—with simple targets and product picks to make protein snacks easier.
Editorial Insight
Health Nutrition Hacks Team
Multidisciplinary nutrition editors + RDs
Our team of nutrition experts and health professionals dedicated to bringing you evidence-based nutrition advice.
High-protein snacks can make weight loss feel easier because they help you stay full longer and avoid random grazing. A simple snack goal is protein + fiber (or protein + fruit) to keep energy steady. [1]
Simple target
10–25g protein
Best combo
Protein + fiber
Easiest win
Keep 2 snacks stocked
Friendly reminder: This article is educational and not medical advice. Nutrition needs vary—use these ideas as general guidance.
Store-bought high-protein snacks (grab-and-go)
1) Greek yogurt cup
One of the easiest grab-and-go options with 15–20g protein per cup. Choose plain or low-sugar varieties and add your own fruit if needed. Keep 3–4 cups stocked for busy mornings or afternoon snacks.
2) Cottage cheese cup
Similar to Greek yogurt but often higher in protein (around 14–18g per half-cup). Pairs well with berries, cinnamon, or a small handful of nuts. Great for appetite control between meals.
3) String cheese + fruit
A simple combo that delivers around 6–8g protein per cheese stick. The fruit adds fiber and volume. This snack takes zero prep and works well when you're on the move.
4) Jerky or turkey sticks
Portable protein with 9–12g per serving. Watch sodium levels if you're sensitive, but these are helpful for travel or long days. Choose brands with minimal added sugar for better satiety.
5) Tuna packet + crackers
Packs around 15–20g protein and travels well in a bag. Add high-fiber crackers or veggies for balance. A solid office snack that doesn't require refrigeration until opened.
6) Edamame (frozen/steamed)
Plant-based protein with about 8–10g per half-cup. Steam a batch and keep it in the fridge for quick access. The fiber content helps with fullness, making it a weight-loss-friendly option.
7) Protein bar (check the label)
Convenient when you need something shelf-stable. Look for 10–20g protein and watch for added sugars. A good backup option but shouldn't replace whole foods as your main snack.
8) Ready-to-drink protein shake
Usually provides 20–30g protein per bottle. Helpful for days when you're too busy to eat. Keep a few in your car or desk drawer as emergency snacks to avoid vending machine temptation.
Homemade high-protein snacks (fast prep)
9) Greek yogurt + berries + chia
Upgrade plain Greek yogurt with frozen berries and a tablespoon of chia seeds for extra fiber. Takes 2 minutes to assemble and keeps you full for hours. Make 2–3 servings at once to save time.
10) Egg muffins
Batch-prep these on Sunday for the week. Mix eggs, veggies, and cheese in a muffin tin and bake. Each muffin has 5–7g protein, so eat 2–3 for a solid snack. Reheats well in the microwave.
11) Protein smoothie
Blend protein powder, frozen fruit, spinach, and milk. Delivers 20–30g protein depending on your powder. The blending process makes it easy to digest, and you can prep ingredients in bags for grab-and-blend convenience.
12) Tuna salad lettuce wraps
Mix tuna with Greek yogurt or avocado instead of mayo for extra protein. Wrap in romaine or butter lettuce. High protein, low carb, and surprisingly filling for a quick homemade snack.
13) Cottage cheese + cinnamon + berries
Sweet, creamy, and high-protein. The cinnamon adds flavor without sugar, and berries provide antioxidants and fiber. A satisfying snack that tastes like dessert but supports your weight loss goals.
14) Roasted chickpeas + string cheese
Roast chickpeas with spices for a crunchy, fiber-rich snack. Pair with string cheese to boost protein to around 15g total. Make a big batch of chickpeas on meal prep day and portion them out.
15) Turkey roll-ups with hummus
Roll deli turkey slices with hummus and veggies like bell peppers or cucumber. Provides 10–15g protein per serving and crunches nicely. A savory option when you're tired of sweet snacks.
Product picks
Easy grab-and-go bar
Helpful when you need a filling snack on the go. Pick a flavor you actually like so you’ll keep it stocked.
Make shakes easy
A fast way to build a protein snack at home—especially if breakfast or afternoon snacks are your weak spot.
Best shaker bottle
Makes shakes easier at work or while traveling—less cleanup, more consistency.
Backup option
Useful when you don’t want to prep—keep a couple as an emergency plan.
How to make protein snacks automatic
Choose your “defaults”
- • Pick 2 store-bought snacks
- • Pick 1 homemade snack
- • Keep them visible and stocked
Simple snack formula
- • Protein + fruit
- • Protein + fiber
- • Protein + crunchy veggie
Snack plan
Pick 3 snacks and keep them stocked this week
The easiest plan is the one you don’t have to think about.
FAQ
What are the best high-protein snacks for weight loss?
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Greek yogurt, cottage cheese, tuna packets, protein shakes, and protein bars are some of the easiest to keep on hand.
How much protein should a snack have?
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A simple range is 10–25g protein per snack, depending on your meal timing and appetite. [1]
Are protein bars good for weight loss?
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They can be a helpful convenience option. Choose one that fits your routine and doesn’t trigger more snacking later.
References (source links)
Editorial Insight
Health Nutrition Hacks Team
Multidisciplinary nutrition editors + RDs
Our team of nutrition experts and health professionals dedicated to bringing you evidence-based nutrition advice.
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