13 High-Protein Snack Food Recipes to Boost Your Energy

Get that quick protein boost.

If you're craving a snack because you're hungry between meals, you need that snack to have protein. Protein—the nutrient that fuels our bodies—is often conflated with animal-based products, but that's not always the case. With many nutrition experts recommending consuming 20 to 30 grams of protein a day (consult your doctor for personalized recommendations), snacktime is a great avenue to boost your protein intake and feel full until it's time to eat again.

"Eating a snack that includes protein can help to create feelings of fullness, stabilize blood sugar, and deliver a steady supply of energy to the body and the brain," says Nichole Dandrea-Russert, MS, RDN, author of The Fiber Effect. "Many grab-and-go snacks are high in processed carbohydrates and sugar, leaving you feeling hungry and depleted rather than satisfied and energized." She recommends snacks with unprocessed carbohydrates, plant-based protein, and healthy fats.

High-Protein Snack Foods

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Steamed Edamame

Steamed Edamame Tossed With Coarse Salt
Con Poulos

Simple to make, fun to eat, and very quick to reheat if you want to have a stash in the fridge, steamed edamame is an excellent high-protein snack. Add your favorite flavored salts for a fun twist.

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Broccoli Dip

Broccoli Dip
Kana Okada

Did you know that quickly blending cottage cheese turns it into a creamy, protein-filled dip? True fact! Eat this two-ingredient broccoli dip with baby carrots, crackers, or even as a spread.

RELATED: The 30 Healthiest Foods to Eat Every Day

03 of 13

Edamame Dip

Pretzel sticks with edamame dip
Concept:Creamy, slightly sweet, and packed with protein, edamame (soybeans picked when they're still green) is a smart solution for the child who spurns most meats. This dip is so good for them, kids could eat it with potato chips and it probably wouldn't matter. But try pretzels first. Execution: Defrost a 14-ounce package of frozen shelled edamame, then puree them in a food processor with 1 tablespoon of yogurt and a pinch of salt. Variations: For a similar (but greener) crunch, pair the dip with celery or raw broccoli. If you can't find edamame, use frozen green peas. For a sweeter dip, use equal parts edamame and peas. Yunhee Kim

This creamy dip takes minutes to make and is loaded with protein—edamame packs in 17 grams per cup! Try this recipe with other frozen vegetables and even veganize it by using dairy-free yogurt.

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Honey Pistachio Yogurt Bark

Honey Yogurt Pistachio Bark
Make this 3-ingredient yogurt bark tonight, and you'll relieve some day-of stress knowing dessert is already done. Think of it as a healthier, more refreshing take on chocolate bark that can be easily customized to your liking. Get the Recipe:Honey Pistachio Yogurt Bark. Grace Elkus

Snacking on nuts is always recommended, but how many times can you reach into a bowl of almonds and feel satisfied? This sweet grab-and-go snack can be packed easily in any bag and offers a nice boost. Add less honey for a more savory flavor.

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Black Eyed Pea Salsa

Black-eyed peas
Don’t be fooled by the name: Black-eyed peas are actually beans. Small, plump, and spotted, these are an excellent source of folate (an important nutrient for pregnant women that may prevent certain birth defects). They have a rich earthiness that complements salty meats, like bacon and ham. Also try them in a quick sauté with garlic, red bell peppers, cumin, and cayenne. Con Poulos

One very easy way to increase protein with salsa—add beans! Black eyed peas pack in 13 grams per cup, and you can really sub in any bean of similar size in this recipe.

RELATED: 5 Delicious Recipes That Start With a Can of Beans

06 of 13

Smoky Roasted Chickpeas

Smoky Roasted Chickpeas
Grace Elkus

Move over chips, we have a new salty, crunchy snack that actually has nutritional value. Make a big batch of these to munch on during movie night or whenever that crispy craving sets in.

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Spiced Nuts and Pepitas

Halloween food ideas, easy Halloween party food - Spiced Nuts and Pepitas

Make your own sweet and spicy mix to eat by the handful, top yogurt and salads with, and more. Cut down the sugar to keep this nut recipe as healthy as possible.

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Tapas Plate

Tapas Plate With Marinated Chickpeas
Dress up chickpeas with raisins, roasted peppers, chopped parsley, scallions, and olive oil. Get the recipe. Marcus Nilsson

A snack can really just be a bunch of complementary elements on a plate, and when you call it tapas, it sounds luxurious and European. Boost your mid-morning or mid-afternoon protein intake with a small spread of meats, cheeses, nuts, and olives.

RELATED: The Best Charcuterie Board Cheeses and Meats, According to Pros

09 of 13

Blackberry Yogurt Pops

Blackberry Yogurt Pops
Marcus Nilsson

Hot days call for cool treats, but before you reach for that pint of you-know-what, have some protein-filled homemade snacks at the ready. These are not only much lower in sugar, but have antioxidants from the fresh fruit. Mix and match for your favorite flavor profiles, and consider adding crushed nuts too.

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Labneh With Pink Peppercorns

Healthy Superbowl Recipes: Labneh With Pink Peppercorns, Coriander, and Fennel Seeds
This classic Mediterranean appetizer is also an easy make-ahead recipe so you have less to worry about come Game Day. The creamy dip, made by straining whole-milk yogurt overnight, pairs great with crudités or toast. Put some hummus next to it, and your guests have got themselves a little dip tasting. Get the recipe:Labneh With Pink Peppercorns, Coriander, and Fennel Seeds. Jennifer Causey

This savory Middle Eastern dip is amazing with crudités or pita. It's perfect for a shareable party spread, but also works as a make-your-own mini mezze plate if you're in the mood for a savory snack.

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Spicy White Bean and Sesame Dip

Spicy White Bean and Sesame Dip: high protein snacks

This protein-rich dip is wonderfully complex in flavor, and not too complicated to make. The options of what to swoop through it are pretty much endless, and like most dips, it translates well to a sandwich or on toast.

RELATED: 15 of Our Favorite Sandwich Recipes to Save You From Your Sad Desk Lunch

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Smørrebrød With Yogurt, Beets, and Eggs

Smørrebrød With Yogurt, Beets, and Eggs
Greg DuPree

Get your protein Nordic-style with this open-faced pumpernickel sandwich that offers various sources of protein (yogurt! eggs!) and other beneficial nutrients.

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Tuna Salad With Celery and Radishes

Tuna Salad With Celery and Radishes
Jens Mortensen

Portion out tuna salad in a small bowl or on a few crackers, and it's the ideal snack for a decadent pick-me-up. This recipe is mayo-free and makes enough to munch on all week.

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