10 Protein-Rich Snacks an RD Recommends for Optimal Energy Levels Throughout the Day

As a dietitian, I love all three macronutrients (macros) equally. Carbs provide my body with energy and fats protect my organs and impact hormonal production and regulation. But when I want something that will help me feel satisfied, my heart belongs to protein.

When we consume protein, many things can happen in our body that help us feel more satiated, which may, in turn, help us avoid those annoying and distracting tummy grumbles that can happen shortly after snack time. Bonus? Protein can also support many other aspects of our health too, like tissue building and immune support.

Many of us already know that protein powerhouse foods include meat, beans, and tofu. But unless you have access to a kitchen during snack time (along with time to cook), these foods aren’t the most practical choice for a mid-day nosh.

Thankfully, our snack choices have evolved from years past. What was once a limited selection that included neon-orange-dust-covered tortilla chips and sugar-packed gummy bears is now a plethora of options that not only taste great, but also fuel our bodies with satiating protein.

While there are many (many) great options out there, here are 10 protein-rich snacks I love to enjoy when the midday slump hits and I am hours away from mealtime. Yes, some are technically considered to be processed. But despite what social media influencers will tell you, certain processed foods aren’t all bad for you, and if you’re choosing the right ones, they can be a part of a balanced and healthy diet.

10 protein-rich snacks to keep in rotation

Wilde Protein Chips

Love a classic crunchy chip? Me too. But while potato chips are fun to eat, they are typically relatively low in the nutrition department. Wilde Protein Chips are a protein-packed alternative. They take your favorite chicken dishes and turn them into a healthy snack using chicken breast, egg whites, and bone broth. The chips deliver five times the protein and 50-percent fewer carbs per serving compared to potato chips.

Applegate Frittata Bites

Applegate Frittata Bites are made with real eggs and are incredibly easy to enjoy when on the go. These frozen and fully cooked mini egg cups are made with natural ingredients like vegetables, cheese, and Applegate humanely raised meat. Keeping them on hand is an easy way to include protein in my day.

Whisps Parmesan Cheese Crisps

These crisps are made with 100-percent real, aged cheese and are a perfectly portable protein-packed snack. With 13 grams of protein and only 1 gram of carbs per serving, these pair perfectly with fresh fruit for a balanced snack.

Daisy Cottage Cheese

Daisy cottage cheese is a source of protein that helps people stay satisfied. It is made without any thickeners, stabilizers, preservatives, or additives, all while having an industry leading shelf life. In fact, it’s made with just three ingredients: cultured skim milk, cream, and salt.

I love pairing my cottage cheese with nuts and berries for a balanced snack. Of course, if you have time, you can also hop on the cottage cheese “nice” cream trend and whip up a sweet treat for yourself.

Sierra Trail Bites

Bite-sized and portable, Sierra Trail Bites are a perfect and portable anytime snack in three delicious flavors: Peanut Butter, Almond Delight, and Cranberry Walnut. Three Trail Bites make one serving, but they can be customized to any appetite and are a convenient format for any adventure. With simple, naturally-sourced ingredients like dates, prunes, sunflower seeds, and almonds, Sierra Trail Bites have three grams of plant protein and three grams of fiber per serving.

For an extra protein boost, I like adding these snacks to a trail mix that includes other protein-packed ingredients like walnuts.

Bob’s Red Mill Organic Protein Oats

Making a batch of overnight oats the night before a busy day makes for a satisfying snack when you need it most. Using Bob’s Red Mill Organic Protein Oats offers 50-percent more protein than regular oats, packing a punch from just one wholesome ingredient—whole grain oats.

Eggland’s Best Hard Cooked Eggs

Eggland’s Best eggs have 25-percent less saturated fat, six-times more vitamin D, and 10-times more vitamin E compared to ordinary eggs. For a quick grab-and-go snack, their Hard-Cooked Peeled Eggs are a convenient source of protein and nutrients to keep me feeling fuller longer.

Wonderful Pistachios

Wonderful Pistachios provide six grams of plant protein per serving that helps fuel your body with all of the essential amino acids. Pistachios give you more nuts per serving—about 49 pistachios, compared to 23 almonds or 18 cashews. Plus, pistachios boast more than 30 different vitamins, minerals, and nutrients.

Envy Apples and nut butter

The classic nut butter and apple combo will never go out of style. The reason I like Envy apples is because their flesh stays white longer, allowing me to pre-slice my fruit without having to worry about it immediately turning brown. I keep the skin on the fruit for additional fiber (after it is washed, of course), and when snacktime strikes, I add a bit of natural nut butter to each slice for a nutrient-packed protein snack that helps me reach my produce intake goals.