Home » Roundups » 33 Homemade High Protein Snacks (5g – 30g Protein Snacks!)

33 Homemade High Protein Snacks (5g – 30g Protein Snacks!)

Mar 8, 2024 | Roundups | 0 comments

Homemade High Protein Snacks

These Homemade High Protein Snacks range from simple high protein recipes to quick pantry staples to easily meet your protein goals.

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If you're trying to increase your protein intake, including protein in your snacks is key. It can be hard to meet your protein goals through meals alone (though my easy high protein breakfasts can help!)

So why homemade high protein snacks? Why not just purchase some meat sticks or protein bars and be done with it? Well, you can certainly do that in a pinch, but I love knowing that my high protein snacks are free from the preservatives, excess sodium & sugar, and just plain weird ingredients that are so often included in prepackaged snacks. If you do want to have some high protein pantry snacks on hand though, I highly recommend checking out Thrive Market (<< affiliate link) for some healthy options.

While I do love homemade snacks, I know you're busy! I've included some fun high protein snack recipes, but also some super simple options you can grab in a pinch. I'm talking 1-ingredient simple. You'll also notice that my homemade high protein snacks range from 5-30 grams of protein so you can select one depending on your needs. Don't forget, you can mix and match some of the 5-10 gram options for a higher protein snack. I hope you find something you love!

Homemade High Protein Snacks

5g Protein Snacks

These 5g protein snacks are perfect when you're not super hungry or it's close to a meal time, but you want a little something with a protein boost. If you're looking for a snack with more protein, these are wonderful for a mix and match approach!

Cranberry Almond Energy Bites

Cranberry Almond Energy Bites

3 of these delicious little energy bites provide about 6.3 grams of protein. Want to give them a little boost? Add some hemp seeds into the mix! Energy bites are so flexible.

Paleo Energy Balls

Clementine Balls

Both gluten free and paleo, clementine balls are perfect in the colder months when clementines are the sweetest. 1 serving (1/4 of the recipe) contains 5.2 grams of protein. These freeze quite well so stash some in the freezer for whenever you need a healthy snack.

High Protein Energy Balls

Almond Butter Energy Balls

My almond butter energy bites taste like a treat but 3 balls will give you 5.4 grams of protein. These also make a great healthy dessert for the kiddos!

Chocolate Energy Bites

Chocolate Bliss Energy Bites

1 serving of chocolate bliss energy bites (1/4 of the recipe) provides 7.6 grams of plant-based protein. You can use almond extract or, try peppermint extract, which is perfect for the holiday season.

Homemade High Protein Snacks Tea with Collagen

Tea w/ 2T Vital Proteins Collagen

Adding a couple of tablespoons of collagen to your afternoon tea (or coffee, or smoothie…) is one of the easiest ways to get a little boost of protein. 2 tablespoons provide 9 grams of protein. Protein content in different collagen products will vary; this is based on Vital Proteins collagen peptides.


When you need really easy high protein snacks, nuts are an excellent choice. You can eat them plain or mix them into a homemade trail mix with your favorite dried fruit. 1/4 cup of almonds provides 7 grams of protein. Combine with a cup of tea with collagen and you've got a substantial boost in protein!

Pistachios Protein Snack


1/4 cup of (shelled) pistachios has 6 grams of protein. These are delicious with dried cranberries or cherries!

Cashews Best High Protein Snacks


1/4 cup of cashews provides 5 grams of protein. If you want to make an extra delicious snack, use the seasonings from my rosemary pecans recipe to make rosemary cashews!

Easy High Protein Snacks Peanuts


If you eat legumes, peanuts are an excellent high protein snack. They offer even more protein than nuts, with 1/4 cup containing 9.5 grams of protein.

Quick Protein Snacks Edamame


Edamame is a delicious homemade high protein snack. 1/2 cup of shelled, cooked edamame has 8.5 grams of protein.

10g Protein Snacks

Eggs aren't just for breakfast! They make an easy, whole foods-based high protein snack. Feel free to mix and match multiple options if you're looking for additional protein.

Easy Protein Snacks Hard Boiled Eggs

Hard Boiled Eggs

2 Hard boiled eggs contain 12 grams of protein. These are the perfect easy, high protein snack to prepare in your weekly meal prep and keep on hand.

Scrambled Egg Whites High Protein Snacks to Make

Scrambled Egg Whites

While I'm a big fan of using the whole egg, if you're looking for the highest protein option, egg whites may be a good choice for you. 4 egg whites have 14.4 grams of protein. If you sprinkle an ounce of parmesan on top, you'll get an extra 10 grams of protein!

Apples with Peanut Butter protein snack

Apple with Peanut Butter

Apples with peanut butter may be a classic childhood snack, but they also make an excellent easy, high protein snack for grownups. I love to sprinkle a bit of cinnamon on top! One apple with 2T peanut butter has about 8.5 grams of protein. Sprinkle w/ 1T hemp seeds to get to 11.5 grams protein.

Apple with Almond Butter Healthy Snacks

Apple with Almond Butter

If you prefer almond butter, it pairs well with apples as well. Or, mix it up, and use carrot sticks or celery for dipping. One apple with 2T almond butter has about 7.3 grams of protein. Sprinkle w/ 1T hemp seeds to get to 10.3 grams protein.

Homemade High Protein Snacks Peanut Butter Balls

Peanut Butter Balls

This recipe could not be any simpler and is a great way to sneak in some extra protein at snack time. To make them, combine 1 cup peanut butter, 1 tsp vanilla, 1/2 cup of coconut flour and 1/2 cup powdered monk fruit. Roll into 12 balls. 2 peanut butter balls have about 11.6 grams of protein.

15g Protein Snacks

As we get to snacks with a higher protein content, you'll notice I include smaller portions of breakfast, lunch or dinner recipes. This is an excellent way to pack plenty of protein into a snack-sized portion. I highly recommend using meal prep here, as no one has time to make this kind of recipe every day when snack time comes around. Make it easy on yourself and double up on a dinner recipe to snack on throughout the week!

Cranberry Almond Energy Bites w/ Tea with Collagen

As I mentioned above, you can mix and match some of the lower protein snacks included in this roundup to help you meet your protein goals. 3 cranberry almond energy bites along with a mug of tea with 2T collagen provides about 15.3 grams of protein.

Salmon Wrap Recipe

1/2 Caesar Salmon Wrap

1/2 of a caesar salmon wrap provides about 15.4 grams of protein. You can also enjoy these as lettuce wraps!

Low Carb Frittata

Kale & Caramelized Onion Frittata

1 serving of this kale and caramelized onion frittata has 18.8 grams of protein. This is a wonderful choice for both a protein-packed and veggie-packed snack!

Best Beef Burrito Recipe

1 Beef Burrito

The typical dinner portion for this recipe is two burritos. Enjoying 1 burrito as a snack provides 18.9 grams of protein.

20g Protein Snacks

You'll notice below that once we get to snacks with 20+ grams of protein, it will often simply be a serving of fish or meat. While it may take some adjustment mentally to consider a simple serving of chicken or steak as a snack, it really is an easy way to pack in the protein at snack time!

5 oz Canned Tuna

A 5oz can of Thrive Market (<< affiliate link) chunk light tuna has 29 grams of protein. While an excellent, easy high protein snack, tuna should not be a daily snack, due to mercury content. Choose skipjack or light tuna for lower mercury varieties.

6 oz Canned Salmon

Canned salmon is perfect when you have no time to prepare homemade high protein snacks, or when you're simply low on groceries. A typical 6 oz can of salmon has about 20 grams of protein. I definitely recommend looking for a high quality option like the Thrive Market (<< affiliate link). I also love the Safe Catch brand.

Chicken Skewers Homemade High Protein Snacks

Mojo Chicken Skewers

1 serving of this Mojo chicken (without the black bean salad) contains 25g of protein. Chicken skewers are a great way to enjoy chicken as a snack, as it's already in perfectly bite-sized pieces.

Cajun Shrimp

Shrimp have a couple of things going for them in terms of high protein snacks. They're naturally snack-sized AND they're delicious cold or hot. 1 serving of my Cajun shrimp (1/4 recipe, shrimp only, without sides) provides about 27.2 grams of protein.

Gluten Free Crab Cakes Recipe

Crab Cakes

I can't think of a more delicious way to boost your protein intake! 1 serving (1/4 recipe) of these crab cakes w/ aioli provides 21.3 grams of protein. This is a great one to add to your weekly meal prep.

Mini Egg Free Quiche

Eggless Mini Quiche

Here's a plant-based, high protein snack for ya! These mini “quiche” are actually made from chickpea flour, not eggs. They're simple to put together, packed with veggies, and super tasty. 1/4 of the recipe has about 21.6 grams of protein.

30g Protein Snacks

When it comes to homemade high protein snacks, sometimes the best choice is a smaller portion of a meal. You can do this in a couple of ways. You could prep 1-2 of these recipes during your weekly meal prep, specifically for snacks through the week. Alternatively, you can double a couple of your high protein dinner favorites and enjoy a smaller portion of the leftovers as a snack.

Greek Yogurt High Protein Snack

Greek Yogurt with Hemp Seeds & Chia Seeds

You'll also find this option in our high protein breakfast ideas post. Don't hesitate to simply choose your favorite high protein meals and enjoy a smaller portion for a snack! 1 cup of Fage 2% Greek yogurt with 1.5 T hemp seeds, 1.5 T chia seeds and 1/2 cup blackberries contains about 32 grams of protein.

30 gram protein snacks cottage cheese

Cottage Cheese w/ Slivered Almonds

1 cup of Good Culture's classic low fat cottage cheese with 1/4 cup of slivered almonds provides 34 grams of protein. Add whatever fruit you like to complete your snack!

Chicken Salad Lettuce Wraps

Chicken Salad

1 meal-sized portion of this chicken salad (1/3 recipe) contains 38 grams of protein. For a high protein snack, you can enjoy a smaller portion. 1/4 of the recipe has about 29.2 grams of protein.

Make Ahead Recipes Tuna Salad with Grapes

Tuna Salad

Tuna salad is super quick and easy to throw together. To enjoy it as a snack, skip the quinoa. Then 1/4 of the recipe provides 30.4 grams of protein.

How to Grill Steak Kabobs

Steak Kabobs

1 serving of these steak kabobs (1/4 recipe) provide about 34 grams of protein. This is for the steak only, without sides. The lemon pepper is delicious on steak but you can of course mix it up with your favorite seasoning as well!

Healthy Italian Meatballs

Italian Pork Meatballs

While they may not be a traditional snack, meatballs make the perfect little snack-sized protein balls. 1/6 of the recipe has about 29.5 grams of protein while 1/4 of the recipe has 44 grams.

4 oz Cooked Chicken Breast

Sometimes a homemade high protein snack really can be as simple as sliced chicken breast. You can (and should!) of course add your favorite seasonings. 4 oz of cooked chicken breast has 35 grams of protein.

5 oz Cooked Steak

5 oz of cooked steak contains 35 grams of protein. You can either meal prep steak specifically for this purpose, or, make a little extra at dinnertime and enjoy the extras for snack.

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