Let’s review some of my favorite quick protein snacks with 7 or more grams of protein!
Snacks help us throughout the day, getting us from one meal to the next. And, ensuring we rely on quick protein snacks with 7 or more grams of protein means we’ll be content between meals.
Protein quick snack ideas
We all live fairly busy lives these days it seems. And, having a list of quick protein snacks with 7 or more grams of protein around to turn to when needed can be super helpful. Whether it’s something you make at home, or a quick grab-and-go type snack, you’ll find the list below incredibly useful.
We’ll also cover what to look for to gather even more ideas for protein snacks.
What makes quick protein snacks?
Protein is important for blood sugar, fullness, physical activity, and more. Because protein takes longer to digest, it can slow down the absorption of glucose into the bloodstream to help keep blood sugar balanced.
What snack foods contain 7+ grams of protein?
Generally speaking, the following foods, or foods with these ingredients, make for great quick protein snacks with at least 7 grams of protein per serving:
- Nuts: Peanuts
- Seeds: Pumpkin
- Almond flour
- Greek yogurt
- Meat
- Cheese
- Eggs
When looking for quick protein snacks that are packaged and ready to go, make sure to look at the back of the package on the nutrition label to see how many grams of protein are in each serving. The front of the package may have some appealing wording or lingo on it, but the back of the package will provide the most accurate information.
9 protein snack ideas
Here are some of my favorite quick protein snacks with at least 7 grams of protein per serving:
- 2 oz. Beef jerky
- 1.5oz. Shelled peanuts
- 3oz. Low sodium lunch meat with a high fiber tortilla
- 2 Hard boiled eggs
- ½ cup Low fat cottage cheese + 1/2 cup berries
- 2oz Pumpkin seeds
- String cheese + raw veggies
Beef jerky
A 2oz serving of beef jerky has ~18g protein for a satisfying salty snack. Look for options that have low sodium or are nitrate free.
Shelled peanuts
Though technically not a nut, peanuts are the highest protein “nut.” (They’re technically a legume.) 1.5oz. shelled peanuts offers 10g of protein and 3g fiber!
Low sodium lunch meat with a high fiber tortilla
3oz of low sodium lunch meat contains ~15g protein. Pair it with your favorite higher fiber tortilla for a great well-rounded snack option!
Hard boiled eggs
Two large hard boiled eggs will get you 13g protein! I love to use my handy egg cooker for a super simple way to prepare them!
Low fat cottage cheese + berries
A half cup of low fat cottage cheese combined with a half cup of berries makes a great well balanced snack with protein and fiber. Each serving will provide 14g protein.
2oz pumpkin seeds
Pumpkin seeds are a nutrition powerhouse! (And, one of the ingredients in Good Measure bars!) Two ounces of dried pumpkin seeds offers 10g protein and 2g fiber.
1 string cheese + raw veggies
Who doesn’t love cheese?! Two ounces of your favorite cheese combined with some raw carrots, cucumbers, or celery will provide 14g protein!
More on-the-go easy protein snack ideas
If you’d like more packaged snack ideas or other quick protein snacks, make sure to check out these articles too:
- 61 Best Packaged Snacks
- Easy No Bake Desserts and Snacks
- Best Bedtime Snacks for Stable Blood Sugars
- 28 Energy and Protein Bar Ideas
2 Responses
Thank you for sharing this insightful post. I found it to be engaging and informative, and I appreciated the unique perspective that you offered. Keep up the excellent work.
I love your articles. Thank you so much.
Can you help me understand why I have high sugar readings such as at midnight, or at 10pm and I haven’t eaten since dinner@ around 6 or 7? I’m obviously missing something.
Thanks again.