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A list of 30 of my go-to high-protein snacks

Simple, nourishing ideas for steady energy and balanced blood sugar

When I first started eating a more ancestral diet, I was so excited to finally be eating many of the foods I had restricted for years. I drank raw milk, baked sourdough, and added raw honey to just about everything. It was delicious.

But before long, I started noticing something: my weight was creeping up and my energy levels felt a bit unstable throughout the day. After digging deeper, I realized that while I was eating nourishing foods, I had been seriously neglecting my protein intake.

Once I began prioritizing protein again, my blood sugar stabilized, my energy improved, and I felt much more satisfied between meals.

That’s why I created my go-to list of healthy high protein snacks that help support stable energy, blood sugar balance, and overall wellness.

Why Protein Is So Important

Protein is quite literally the building block of the human body. Your body uses protein to create:

Enzymes
Hormones
Antibodies
Hemoglobin
Structural tissue like muscle, skin, hair, and nails

Without adequate protein, your body struggles to maintain these essential functions.

Protein also plays a huge role in blood sugar regulation. Two important hormones released by the pancreas, insulin and glucagon, work together to regulate blood sugar and energy levels. Eating enough protein helps support this balance and can prevent the blood sugar spikes and crashes that many people experience when meals or snacks are too carb-heavy.

Another benefit of protein? It helps keep you full and satisfied longer, making it much easier to avoid constant snacking or sugar cravings.

How Much Protein Do You Need?

Protein needs are bio-individual, meaning your requirements may look different from someone else’s depending on factors like age, activity level, pregnancy, breastfeeding, and overall health.

A general rule of thumb many practitioners use is to aim for about 1 gram of protein per pound of ideal body weight, but always keep in mind that your protein needs will look different based on your age, activity level, and other stressors.

While that may sound like a lot at first, incorporating high protein snacks throughout the day can make it much easier to reach your daily goals.

30 Easy High Protein Snacks

Here are some of my go-to options for the best protein snacks that are both easy and healthy.

Dairy-Based Protein Snacks

Cottage cheese with fruit or homemade jam
Greek yogurt with homemade granola
Kefir with local honey and berries
Cheese stick with fruit
Mozzarella and tomato skewers
Cottage cheese artichoke dip with Siete chips
Frozen yogurt bark

Meat & Seafood Protein Snacks

Beef stick with homemade fruit gummies
Organic turkey slices with cucumbers
Jerky and fruit
Canned salmon or tuna with roasted seaweed
Smoked salmon and cream cheese on sourdough
Turkey pepperoni and cheese
Smoked oysters with cheese and crackers
Safe Catch tuna with Simple Mills crackers

Egg-Based Protein Snacks

Hard-boiled eggs with fruit
Egg bites (think Starbucks, but 10x better for you)
Deviled eggs

Smoothies & Drinks

Protein smoothie made with your favorite protein powder
A glass of raw milk
Bone broth with coconut aminos and sea salt
Bone broth hot chocolate

Plant-Based Protein Snacks

Homemade hummus with carrots
Chia seed pudding
Overnight oats
Apples with organic almond butter

Homemade High Protein Treats

Homemade protein balls
Homemade granola bars
Yogurt and fruit dip made from Greek yogurt
Cottage cheese dip with crackers or vegetables

Many of these high protein snacks are naturally low carb, while others contain balanced carbohydrates that pair well with protein to support sustained energy (and remember, we don’t fear carbs around here, but instead we just know how to use them for the correct type of fuel).

The Bottom Line

If you struggle to hit your protein goals, adding a few easy protein snacks throughout the day can make a huge difference. Not only can they help stabilize blood sugar and improve energy levels, but they also help keep you fuller between meals.

The best high protein snacks are simple, nourishing, and made with real food ingredients whenever possible.

30 High Protein Snacks (Easy, Healthy, and Mostly Low Carb)