12 High-Protein Snacks To Stay Full & Energized All Day


1. Tuna & crackers

canned or tinned tuna fish with crackers

  • Serving size (tuna): 3 ounces
  • Calories: 168
  • Protein: 24.7 grams

Whether you pair it with crackers, throw it on a bagel slice, or just eat it straight out of the can, tuna makes for the perfect healthy, high-protein snack.

“Tuna is rich in lean protein, renowned for its ability to promote a lasting feeling of fullness. The convenience of it allows for easy portability and consumption on the go, catering to the needs of busy individuals,” says Trista Best, MPH, RD, LD at Balance One Supplements. “Furthermore, tuna serves as a valuable source of omega-3 fatty acids, delivering supplementary health benefits such as inflammation reduction and support for heart health.”


2. Cottage cheese

cottage cheese with berries

  • Serving size: 1/2 cup of cottage cheese, 1 teaspoon of chia seeds, and 1/2 cup of strawberries
  • Calories: ~127
  • Protein: ~15.3 grams

Cottage cheese is flying off shelves because of its low-fat, high-protein nature, as well as the fact that it’s versatile enough to be the base of everything from bread to ice cream. Whether you’re using it as a base for a recipe or just diving into it on its own, your body will be grateful for the 14 grams of protein it yields per serving.

“Cottage cheese is high in protein which can promote satiety and fullness, as well as weight loss, and it also contains B vitamins, calcium, phosphorus, and selenium,” says Lisa Young, PhD, RDN. “A particular protein in cottage cheese, known as casein, is slowly absorbed in the body, which promotes metabolism and muscle synthesis.”

If you’re looking for the best way to eat cottage cheese as a high-protein snack, Goodson suggests having 1/2 cup of cottage cheese, 1 teaspoon of chia seeds, and 1/2 cup of strawberries.

“This snack packs 14-16 grams of protein, based on your cottage cheese brand choice, in addition to approximately 5 grams of fiber, so this one will keep you full between meals,” says Goodson. “It also contains omega-3 fatty acids from chia seeds and the antioxidant anthocyanins from the strawberries. This is a snack you can mix together in a container in the morning and have ready for mid-morning or mid-afternoon.”