High Protein Snacks: 10 Easy Ideas for Busy Days

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Short answer: A high protein snack is a small bite between meals where protein plays a clear part, such as yoghurt, eggs, nuts or pulses. Here are ten easy ideas you can prepare in minutes.

10 high protein snack ideas

1. Greek-style or skyr yoghurt with berries.
2. A boiled egg. One egg has roughly 6 g of protein.
3. Cottage cheese on wholegrain crackers. Cottage cheese has about 12 g protein per 100 g.
4. A handful of nuts. Hazelnuts and walnuts have about 13–14 g protein per 100 g; unsalted is best.
5. Hummus with vegetable sticks.
6. Roasted chickpeas.
7. Wholegrain toast with egg or cheese.
8. Natural yoghurt with seeds and a few nuts.
9. Edamame.
10. A protein bar or One Meal bar for days when you're out and about. Not sure which one fits? Our guide to the difference between a meal replacement and a protein bar can help.

What does "protein" on the label mean?

Under EU rules (Regulation (EC) No 1924/2006), a "source of protein" claim means at least 12% of the energy comes from protein, and "high protein" requires at least 20%. It's worth checking the ingredient list too, especially for added sugar.

How to pick a snack that works for you

Look for protein together with fibre, and be aware of added sugar in ready-made snacks, even those labelled "high protein". The best snack is the one you actually have to hand. For more on why a planned snack can work in your favour, read why snacking is good when you choose right, and for more everyday protein foods see good sources of protein.

When you're short of time

Keep a bar or shake in your bag for those days when there's no time to prepare anything. It's a handy backup, not a replacement for varied everyday food. Browse our healthy snacks and protein bars.

If you have a medical condition or are unsure about your protein needs, speak to your doctor or a registered dietitian.

Sources

• Livsmedelsverket, Protein – hur mycket är lagom (protein content per 100 g)
• Regulation (EC) No 1924/2006 (EUR-Lex, consolidated version)

Last updated: 28 October 2026