Protein-packed, tasty, portable, and super convenient—these snacks are perfect for keeping you full and energized throughout the day.
When it comes to protein-rich snacks, eggs often come to mind first. Each large egg packs about 6 grams of protein, making it a popular go-to for a quick bite. But did you know there are many other snacks that offer as much—or even more—protein than an egg?
To help you mix things up, we’ve gathered a list of nine delicious, versatile, and easy-to-carry protein snacks that can fuel your day just as well as eggs—sometimes even better. Let’s dive in!
Shrimp
If you love seafood, shrimp is a fantastic snack option. A 3-ounce serving delivers a whopping 20 grams of protein, helping you reach your weekly seafood goals. Whether dipped in cocktail sauce, wrapped in crisp lettuce with veggies and herbs, or enjoyed hot and crispy from an air fryer, shrimp is a protein powerhouse that’s light and satisfying.
Canned Fish
Canned fish like salmon, tuna, sardines, or trout are protein-rich and super convenient. One small can of salmon has about 19 grams of protein. Plus, these fish provide calcium and vitamin D, thanks to their soft edible bones. Enjoy canned fish with whole-grain crackers or as a flavorful spread on veggies for a quick, nourishing snack.
Cottage Cheese
Cottage cheese has soared in popularity—and for good reason! A half-cup serving has 12 grams of protein and a tangy, creamy taste. Choose low-sodium varieties if you’re watching salt, and try it topped with fresh fruit or in a snack jar paired with crunchy veggies and chickpeas for a perfect balance of protein and fiber.
Edamame
These little green soybeans are a complete protein, meaning they contain all nine essential amino acids. A half-cup of edamame pods offers 9 grams of protein and 4 grams of filling fiber. Steam or microwave them, sprinkle with your favorite seasoning, and snack away! You can also blend shelled edamame into hummus for a tasty dip.
Almonds
Almonds not only provide 9 grams of protein per 1.5-ounce serving (about 35 almonds) but also offer heart-healthy fats, fiber, vitamin E, and calcium. Snack on them plain, add them to oatmeal or yogurt, or try our recipe for everything-seasoned almonds for a crunchy treat.
Kefir
This fermented yogurt-like drink packs 9 grams of protein per cup, along with probiotics that support gut health. Rich in calcium, phosphorus, and vitamin D, kefir is great on its own or blended into smoothies for a tangy protein boost.
Greek Yogurt
Greek-style strained yogurt is a fantastic protein source—about 15 grams in a 6-ounce container. It’s also rich in calcium and probiotics. Enjoy it plain, blend it into smoothies, or top with fruits and nuts for a satisfying, portable snack.
Almond Butter
If you want to switch up how you enjoy almonds, almond butter is a delicious alternative. Two tablespoons offer nearly 7 grams of protein. Spread it on whole-grain bread or pair with apple slices for a snack that’s both creamy and protein-rich.
Chickpeas
Chickpeas are a versatile, affordable snack packed with protein and fiber—over 7 grams of protein and 6 grams of fiber per half-cup cooked. They’re also a good source of iron. Try them roasted with your favorite spices for a crunchy treat, or whip up classic hummus or a chickpea salad.
The Bottom Line
If you’re hunting for snacks that pack a protein punch, you have plenty of delicious options beyond eggs. Shrimp, canned fish, Greek yogurt, cottage cheese, almonds, chickpeas, and more can all help keep your energy up and hunger at bay.
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