20 Healthy High Protein Snacks to Keep You Fit and Full

Everyone snacks. But most of us opt for high-carb, low-protein snacks, which aren’t good for us at all. High carb snacks are often high in fat, low in protein, and don’t keep us full for very long. So here are 20 delicious and healthy, high protein snacks to try instead.

But first, let’s look at why high protein snacks are better for us.


What Is Protein?

Protein is one of the three macro-nutrients our body needs every day.

There are two types of proteins:

  • Complete protein, which comes from animal sources
  • Incomplete protein from vegetable sources, which need to be paired up with another protein

Although these two proteins are different, they are both made up of amino acids, which are the building blocks of muscles. Not getting enough of either protein can mean muscle loss and slower recovery.


How Much Protein Do I Need A Day?

As a guide, we need 1g of protein per 1lb of bodyweight but this can be difficult from diet alone. So here are 20 healthy snacks that are high in protein to help you to reach your recommended daily protein goal.

You can also up your protein intake using a protein powder, which can be shaken with water for a nutritious drink or added to smoothies and other shakes.


20 Best Healthy High Protein Snacks

As the head trainer and nutritionist for IdealFit, I’ve created 20 quick and easy recipes to help you get more protein in your diet. Each of my healthy, high protein snacks are perfect for lunch for one, an on the go snack, or even as a little extra for a party.


1. Thai Lettuce Wraps with Peanut Sauce

Thai Lettuce Wraps

For the wraps:

  • 2 large boneless skinless chicken breasts, cut into bite-sized pieces
  • sesame oil
  • Boston, bib, or butter lettuce, washed and separated
  • 1 large cucumber, peeled and thinly sliced
  • 1 c multicolored bell peppers, thinly sliced
  • 1 c matchstick carrots
  • 1/4 c green onions, thinly sliced
  • fresh cilantro, chopped

For the sauce:

  • 4 tbsp. rice vinegar
  • 4 tsp. garlic, minced
  • 4 tsp. sesame oil
  • 4 tsp. agave nectar or honey
  • 4 tsp. low-sodium soy sauce
  • 2 tbsp. peanut butter powder (Try IdealLean Peanut Butter Powder)

Lightly coat a nonstick pan with sesame oil and heat over medium heat. Season chicken breasts with salt and pepper, then sauté until cooked through. Set aside to cool while you prepare your veggies.

Combine all sauce ingredients and whisk until smooth.

Assemble wraps in lettuce leaves, then top with or dip into sauce!

Makes 3 servings. Each serving is 4 oz chicken and 1/3 of the sauce.

Calories: 217, Protein: 27g, Carbs: 9g, Fat: 8g (for the chicken and sauce)


2. Chicken Avocado Boat


  • 2 oz canned chicken, drained
  • 2 tbsp. plain greek yogurt
  • 1/4 tsp. minced garlic
  • 1/2 tsp. lime juice
  • 1/2 tsp. jalapeno pepper, minced
  • 1/2 of an avocado

Blend together greek yogurt, minced garlic, lime juice and jalapeno until smooth.

Mix with chicken and spoon into avocado. Garnish with cilantro leaves and enjoy!

Makes 1 serving.

Calories: 208, Protein: 14g, Carbs: 9g, Fat: 14g


3. Chocolate Chip Cookie Dough

chocolate chip greek yogurt

Mix greek yogurt, IdealLean French Vanilla Protein, peanut butter powder, and vanilla extract until smooth.

Fold in chocolate chips and enjoy!

Makes 1 serving.

Calories: 244, Protein: 35g, Carbs: 16g, Fat: 6g


4. Smoked Salmon with Cream Cheese on Wasa Crackers

Smoked Salmon on Wasa Crackers

  • 2 oz (1/2 package) smoked salmon
  • 1 oz fat-free cream cheese
  • 2 Wasa crackers
  • chives (optional)

Lightly spread Wasa crackers with cream cheese, then top with smoked salmon and chives. A super savory snack!

Makes 1 serving.

Calories: 172, Protein: 17g, Carbs: 17g, Fat: 3g


5. Avocado Egg Salad 

avocado rice cake

  • 1 large egg, boiled
  • 1/4 of an avocado
  • 1 lightly salted rice cake (around 35 cals)
  • salt & pepper to taste

Mash boiled egg and avocado and mix until combined. Spread onto rice cake and add salt & pepper to taste.

Makes 1 serving.

Calories: 204, Protein: 15g, Carbs: 14g, Fat: 13g


6. Dark Chocolate Chia Pudding 

chocolate chia pudding in cup


Mix all ingredients until smooth.

Refrigerate overnight or at least 8 hours and enjoy!

Makes 2 servings.

Calories: 146, Protein: 14g, Carbs: 9g, Fat: 7g


7. Creamy Salsa


  • 1/2 c cottage cheese
  • 2 tbsp. salsa

Blend cottage cheese and salsa together until smooth. Enjoy with tortilla chips, veggies, etc.

Makes 1 serving.

Calories: 109, Protein: 14g, Carbs: 7g, Fat: 3g (dip only)


8. Greek Yogurt Deviled Eggs

Greek Yogurt Deviled Eggs

  • 6 large eggs
  • 1/4 c non-fat plain Greek yogurt
  • 1 tsp. yellow mustard
  • 1 tsp. red wine vinegar
  • 1 tsp. agave nectar or honey
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • paprika and chives to garnish (optional)

Place eggs in a large pot and cover with water by 1/2 inch. Bring water to a boil and boil eggs for 12 minutes. Drain and chill.

Peel the eggs and cut in half lengthwise. Remove the yolks (carefully!) and place in a small bowl, discarding one yolk. Place whites on a plate or platter.

Mash the yolks with the back of a fork, blending in yogurt, mustard, vinegar, agave or honey, salt, and pepper. Combine until smooth.

Transfer the filling to a small plastic food storage bag. Snip one corner of the bag off, and squeeze the filling through into the egg whites. (You can also spoon the filling in if that’s too much trouble!)

Garnish with paprika and chives and serve!

Makes 6 servings. Each serving is one egg (two halves).

Calories: 79, Protein: 7g, Carbs: 2g, Fat: 5g


9. Black Bean Dip with Whole Grain Crackers

black bean dip

  • 2 16 oz cans low-sodium black beans, drained and rinsed
  • 2 tbsp. balsamic vinegar
  • 2 tbsp. lime juice
  • 1/4 c fresh cilantro, chopped
  • 1/4 c green or red salsa (your fave)
  • 1 tsp. garlic, minced
  • 1/2 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 tbsp. onion powder
  • salt and pepper to taste
  • Kashi crackers and your fave sliced veggies for dipping

In a food processor, combine all ingredients except crackers and vegetables. If the mixture is too thick, you can add water 1 tbsp. at a time until you’ve reached the desired consistency.

Transfer dip to a bowl and serve with crackers and veggies!

Makes 4 servings. Each serving is 1/2 cup of dip.

Calories: 209,Protein: 14g, Carbs: 39g, Fat: 0g (dip only)


10. Chicken Quesadilla 


  • 1 whole wheat tortilla (100 cals)
  • 2 oz canned chicken, drained
  • 1/4 c mozzarella cheese

On one half of the tortilla, spread chicken and cheese evenly.

Fold in half and place in saucepan over medium heat.

Flip quesadilla once one side is golden and cheese has started to melt. Remove from heat and enjoy plain or with salsa!

Makes 1 serving.

Calories: 206, Protein: 17g, Carbs: 22g, Fat: 7g


11. Cottage Cheese & Peaches


  • 1/2 c low-fat cottage cheese
  • 1/2 peach, sliced

Top cottage cheese with peach slices & enjoy!

Makes 1 serving.

Calories: 129, Protein: 14g, Carbs: 10g, Fat: 5g


12. Coconut Berry Parfait 


  • 1 single c coconut flavored greek yogurt (around 80 cals)
  • 2 tbsp. granola
  • 1/2 c raspberries
  • 1 tbsp. shredded coconut

Layer raspberries and yogurt. Top with granola, shredded coconut, and raspberries. Enjoy!

Makes 1 serving.

Calories: 198, Protein: 15g, Carbs: 28g, Fat: 5g


 13. Roasted Chipotle Chickpeas


  • 1 15 oz can chickpeas
  • 2 tbsp. olive oil
  • 2 tsp. chipotle seasoning

Preheat oven to 400 degrees Fahrenheit.

Drain and rinse chickpeas, then mix with olive oil and chipotle seasoning until fully coated.

Spread onto baking sheet and bake for 30 minutes.

Prep time: 2 minutes
Bake time: 30 minutes

Makes 3 servings.

Calories: 231, Protein: 8g, Carbs: 25g, Fat: 10g


14. Tuna Salad Crackers

tuna on crackers

  • 1/2 can of tuna
  • 1/4 c lowfat cottage cheese
  • 1/2 tsp. vinegar
  • salt & pepper to taste
  • 5 whole wheat crackers

Drain tuna and mix with cottage cheese, vinegar, and salt and pepper. Spread tuna mixture onto whole wheat crackers and enjoy!

Makes 1 serving.

Calories: 200, Protein: 21g, Carbs: 16g, Fat: 7g


15. Turkey Roll Up

turkey roll up

  • 1 tbsp. plain Greek yogurt
  • 1/4 tsp. ranch dressing mix
  • 1 whole wheat tortilla (around 100 cal)
  • 2 oz sliced turkey breast (around 50 calories)
  • 1 large romaine lettuce leaf
  • 4 tomato slices

Mix Greek yogurt and ranch mix seasoning and spread mixture over entire tortilla. Layer romaine lettuce leaf, turkey slices and tomatoes.

Roll tortilla tightly and continue rolling until tightly wrapped.

Cover with plastic wrap and refrigerate for at least half an hour. Cut into 6 or more slices and enjoy!

Prep time: 5 minutes
Fridge time: 30 minutes

Makes 1 serving.

Calories: 176, Protein: 14g, Carbs: 28g, Fat: 2g


 16. BBQ Garlic Chicken Kabobs 


  • 2 lb boneless skinless chicken breast
  • 1 tsp. Minced Garlic
  • 1/4 c bbq sauce
  • salt and pepper

Preheat oven to 450 degrees Fahrenheit.

Cut chicken into 1 inch cubes.

Mix chicken with minced garlic, bbq sauce, salt and pepper, and let marinate in fridge for at least an hour.

Slide marinated chicken pieces onto 7 wooden skewers and cook for 15-20 minutes or until chicken is no longer pink.

Flip skewers halfway through cook time to ensure chicken is cooked thoroughly. Makes approximately 7 kabobs.

Makes approximately 7 servings. Each serving is 1 kabob.

Calories: 120, Protein: 26g, Carbs: 3g, Fat: 1g


 17. Protein Yogurt Dip

protein yogurt dip with fruit

  • 100 calorie non-fat plain Greek yogurt
  • 2 tbsp. natural peanut butter
  • 2 tbsp. peanut butter powder (Try IdealLean Peanut Butter Powder!)
  • 1 tbsp. agave nectar or honey
  • 1/4 tsp. cinnamon
  • your fave fruits and nuts!

Combine all ingredients except fruits and nuts, and chill. Serve with fruit and nuts for dipping!

(If you’re in a hurry, you can even mix the dip right in the single-serving yogurt container.)

Makes 1 serving.

Calories: 399, Protein: 24g, Carbs: 44g, Fat: 17g (dip only)


18. Creamy Egg Pesto Toast

creamy egg pesto toast

  • 1 large egg
  • 1 tbsp. pesto sauce
  • 1/4 avocado
  • 1 slice Ezekiel bread, toasted

Mash avocado and mix with pesto until combined.

Spread mixture onto toasted Ezekiel bread.

Cook egg in desired way (sunny side up, over easy, scrambled, etc.) and place onto toast.

Season with salt, pepper, and rosemary to taste. Enjoy!

Makes 1 serving.

Calories: 300, Protein: 12g, Carbs: 21g, Fat: 19g


 19. Butterscotch Energy Bites


  • 1 c old fashioned oats
  • 1 scoop Chocolate Brownie IdealLean Protein
  • 1/2 pkg sugar free butterscotch pudding powder
  • 1/2 c peanut butter
  • 1/3 c honey
  • 1/3 c dark chocolate chips
  • 1 tsp. vanilla extract

Mix together oats, IdealLean Chocolate Brownie Protein, and pudding powder.

Add peanut butter, honey, and vanilla extract and mix until combined.

Fold in chocolate chips.

Roll into 1 ounce balls and store in refrigerator. Makes 15 1 oz bites.

Makes 7.5 serving. Each serving is 2 bites.

Calories: 261, Protein: 9g, Carbs: 30g, Fat: 13g


 20. Creamy Peanut Butter Pops

creamy peanut butter pops

  • 1 c plain greek yogurt
  • 1 tbsp. honey
  • 2 tbsp. peanut butter

Mix all ingredients together until combined.

Pour into small 3 oz. snack cups and add popsicle sticks.

Once frozen sprinkle 2 tbsp peanut butter powder on the outside of pops once finished & enjoy!

Makes 4 servings. Each serving is 1 pop.

Calories: 110, Protein: 9g, Carbs: 10g, Fat: 4g

Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.

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