Tinned fish! Cottage cheese! Colostrum smoothies! Eating protein is very *in* right now (just peep its nine billion views on TikTok)—but unlike the original Paleo eaters, most of our hunting and gathering is taking place in the grocery aisles. The issue: Sifting through the ever-growing array to find high-quality, healthful options requires some skill (and some patience).
That’s why we tapped registered dietitian Amy Shapiro, MS, RD, CDN for a little navigational help. For starters, here’s a quick refresher on the super nutrient that’s taken center stage: “Protein plays a vital role in overall health, including hormone and immune function, making it a crucial part of any balanced diet,” Shapiro says. “Short-term benefits include improved satiety, blood-sugar control, mental clarity, and muscle recovery after exercise. Long-term, a protein-rich diet can support muscle retention [and] bone health, boost immunity, support hair and skin integrity, and [support] weight management by helping preserve lean body mass.”
According to Shapiro, it’s the more recent focus on fitness, weight management, and muscle maintenance that has given protein its current spotlight. “Many people are looking for ways to feel fuller for longer, maintain lean muscle, balance blood sugar, increase metabolism, and fuel active lifestyles—making protein-rich foods a top priority," she says.
Okay, now back to the grocery aisles: Not all protein products are created equally, Shapiro warns, so she recommends scanning ingredient labels for artificial additives and unnecessary fillers. Her general rule of thumb? “Look for products with five to 10 grams of protein per serving [and] ideally more protein than sugar.” (Minimal added sugar is best, she says.) “[Opt for] high-quality protein sources like whey, casein, plant-based proteins, or collagen.”
Getting hungry yet? You can find tons of top-notch, budget-friendly protein products at Walmart, and Shapiro has rounded up her favorites to make your next grocery haul a bit less stressful. Check them out, fill your cart, and get snacking.
RD-Approved High-Protein Snacks from Walmart
Chips-and-salsa connoisseurs, rejoice: These crunchy bites deliver all the same zesty flavor with way more protein (like, 20 grams worth) and fewer carbs (only three grams) than your average bag. “Perfect for a high-protein, low-carb diet,” Shapiro says.
For another salty, on-the-go option, Shapiro recommends crunchy chickpeas. She loves that these are plant-based, contain minimal processed ingredients, and come with a solid serving of fiber alongside their six grams of protein.
“This is a plant-based complete protein with minimal ingredients and no added color,” Shapiro says. “It’s savory and crunchy—a whole food option.” Enjoy the sea salt, sriracha, or buffalo flavors by the handful, or sprinkle them on a salad for a little extra spice.
This soft, brownie-batter-flavored bar is made with collagen, which Shapiro says can help with joint and skin health, plus 17 grams of protein. “I like that this is sweetened with sugar, but not too much, and the protein outweighs the sugar.” Close your eyes as you take a bite—it’s just like licking the spatula.
For an energy boost, Shapiro recommends these honey-cinnamon-PB (the ultimate triple threat?) bars. “Although there is more sugar than protein here, it still has 10 grams of protein, is made with whole food ingredients like nuts and oats, has no artificial colors or sweeteners, and contains four grams of fiber.”
While Shapiro’s all for high-quality protein bars and chips (when they’re made with the right ingredients, of course), she seeks out whole-food ingredients over processed ones whenever she can. This low-sugar, high-protein snack fits the bill with a satisfying blend of crunchy, savory, and sweet.
Prefer to sip your nutrients? This yogurt drink, which is made with probiotics and packed with protein to help with gut and muscle health, checks Shapiro's boxes. (Psst: You can find it in flavors like mango, peach, and strawberry banana if tropical punch isn't your thing.)
Shapiro calls this “a convenient shake with a great protein-to-calorie ratio, perfect for meal replacement or post-workout recovery and easy to consume on the go.” Try it in dark chocolate, chocolate, or vanilla.
These chips are made with whole-food sources like chicken breasts (yes, seriously), egg whites, and bone broth—plus no artificial colors or added sugars—for 10 grams of high-quality protein, Shapiro says.
Real talk: Jerky can be polarizing—but Shapiro says it’s a great way to get your protein fill (this one packs 11 grams per serving) with limited ingredients and more protein than added sugar. Trust her and try it.
“These are high-protein, low-calorie snacks with no added nitrates that provide clean protein without any fillers,” Shapiro says. “Even have two to meet your needs!” The sweet-and-spicy sticks are easy to eat anywhere—so stash a few in your bag and bring protein wherever you go.
Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.
Got it, you've been added to our email list.
