The 10 Best High-Protein Snacks for Your Next Workout
When it comes to fueling your workout, protein is a game-changer. Whether you’re hitting the gym, going for a run, or doing a strength session, the right snacks can make a huge difference in your energy levels, recovery, and muscle growth. Protein helps repair muscle tissue, build lean muscle mass, and keep you feeling satisfied after exercise. But not all protein snacks are created equal.
If you’re tired of the same old protein bars or shakes and want something fresh, we’ve got you covered with a list of the best high-protein snacks to power you through your next workout.
1. Greek Yogurt with Berries and Nuts
Greek yogurt is a classic high-protein snack that’s creamy, delicious, and packed with probiotics to support gut health. A typical serving of Greek yogurt can provide anywhere from 10-20 grams of protein depending on the brand. Pair it with antioxidant-rich berries like blueberries or strawberries and a handful of crunchy nuts (almonds, walnuts, or pistachios) for an extra protein boost and healthy fats. This snack is perfect post-workout for muscle recovery or as a pre-workout energy booster.
Pro Tip: Choose plain, unsweetened Greek yogurt to keep the sugar content low.
2. Cottage Cheese with Pineapple or Cucumber
Cottage cheese has long been a favorite snack for those looking to up their protein intake. It’s not only rich in protein but also low in fat and packed with calcium. For a sweet option, add some fresh pineapple or berries. If you prefer something savory, cucumber slices or cherry tomatoes make for a refreshing combo. A half-cup of cottage cheese can give you about 12-15 grams of protein, making it a perfect snack to help fuel your muscles.
Pro Tip: Add a sprinkle of chia seeds for some extra fiber and omega-3s.
3. Hummus with Veggies or Whole Grain Crackers
Hummus isn’t just a tasty dip—it’s a great source of plant-based protein, thanks to chickpeas. A 2-tablespoon serving of hummus offers around 3 grams of protein, and if you dip it with crunchy veggies like carrots, cucumbers, or bell peppers, you’ll be adding fiber and antioxidants to your snack. For an extra boost, pair it with whole-grain crackers or pita chips for more protein and complex carbs.
Pro Tip: You can even try different hummus varieties, like roasted red pepper or garlic, to mix things up!
4. Tuna Salad on Whole Grain Toast
Tuna is a protein powerhouse, with about 20 grams of protein per 3-ounce serving. Mix it with a little bit of olive oil, lemon juice, and your favorite seasonings for a flavorful tuna salad. Spread it on whole grain toast or crackers for a satisfying snack that’ll keep you full and energized. The complex carbs from the bread will fuel your workout, while the tuna offers the muscle-repairing protein you need.
Pro Tip: For a twist, add a few slices of avocado on top of the toast for healthy fats and extra protein.
5. Hard-Boiled Eggs with Avocado
Hard-boiled eggs are a simple, affordable snack that packs a serious protein punch. One large egg contains about 6 grams of high-quality protein. Pair it with half an avocado, and you’ll get a mix of protein, healthy fats, and fiber. This snack is perfect for pre-workout energy or post-workout recovery.
Pro Tip: Sprinkle some chili powder or everything bagel seasoning on your avocado for extra flavor.
6. Protein-Packed Smoothie
Sometimes, you need a snack that’s quick and easy to grab on the go. A protein smoothie is an excellent option. Blend together some protein powder (whey or plant-based), almond milk, spinach, frozen berries, and a banana for a balanced, high-protein snack. You can even add a tablespoon of peanut butter or chia seeds for added protein and healthy fats.
Pro Tip: For extra protein, toss in a spoonful of Greek yogurt or cottage cheese.
7. Edamame with Sea Salt
Edamame, or young soybeans, are a perfect plant-based protein snack. A 1-cup serving offers around 17 grams of protein, along with fiber and antioxidants. They’re a great choice for both pre- and post-workout snacking. Just steam them, sprinkle with a little sea salt, and enjoy. These bite-sized beans are both nutritious and satisfying.
Pro Tip: Spice things up with a sprinkle of chili flakes or a dash of soy sauce.
8. Chia Pudding with Almond Butter
Chia seeds are a great source of protein, fiber, and omega-3s. When mixed with almond milk and left overnight, they turn into a thick, pudding-like consistency that’s both tasty and filling. For an extra protein boost, top your chia pudding with a spoonful of almond butter. This combo is a nutrient-dense snack that’s perfect after a hard workout.
Pro Tip: Add some dark chocolate chips or a drizzle of honey for a sweet treat!
9. Jerky (Beef, Turkey, or Plant-Based)
For a savory, on-the-go snack, jerky is a great choice. A 1-ounce serving of beef jerky can pack up to 11 grams of protein, while turkey jerky offers about 9 grams per ounce. If you prefer a plant-based option, there are now plenty of tasty vegan jerky options made from soy, mushrooms, or seitan. Jerky is easy to pack, making it a great snack for travel or busy days.
Pro Tip: Look for jerky with minimal added sugar and preservatives for the healthiest option.
10. Protein-Packed Oatmeal
Oatmeal isn’t just for breakfast—it can also be a fantastic high-protein snack. Cook up some oats with your favorite milk (dairy or plant-based), then stir in a scoop of protein powder, peanut butter, or chia seeds. This snack provides complex carbs for energy, along with a solid protein boost to keep you feeling full and energized. Top it off with some fresh fruit for an extra dose of vitamins and antioxidants.
Pro Tip: Sprinkle some cinnamon or cacao nibs on top for added flavor and nutrients.
Wrap Up
With the right high-protein snacks, you’ll keep your energy levels up, support muscle growth, and recover faster after each workout. From creamy Greek yogurt to savory jerky, these protein-packed options are as tasty as they are nutritious. Whether you’re looking for a pre-workout boost or a post-workout recovery snack, these options will keep you feeling strong, satisfied, and ready to tackle your next fitness goal.
Remember to mix and match these snacks to keep things interesting and fuel your body the right way.
