Recipes
Top 15 high protein snack recipes
Looking for quick to make high protein snack recipes?
As a busy guy and a fitness freak, I’ve been eating in a rush my whole life, yet somewhat healthy. So most of the snacks are quick to prepare and require little to no equipment.
Yeah, sometimes you’ll need to reach for the skillet, but for most of the recipes you simply mix the ingredients on a plate and eat.
Most of the snacks bring at least 25g of protein per serving, making them perfect for gym goers, working people, students or just everyday folk who are looking for something quick and healthy to snack on.
Alright, here are my high protein snacks…
Table of contents
- Porridge with Skyr, protein powder, peach and grated walnuts
- Stuffed raw green bell peppers with white cheese
- Peanuts with Greek yoghurt
- A toast sandwich with Philadelphia cream cheese, slice of steak and an egg
- Fried egg with yellow cheese, ham and pickles
- Curd with sliced tomatoes, green onions and spices
- Chopped boiled eggs with beef jerky
- Beef jerky with chopped tomatoes, cucumbers, green onions and lettuce
- Fried eggs with cheddar, tomatoes and cucumbers
- High-protein banana pancakes
- A quick omelette with white and yellow grated cheese
- Tuna salad with eggs, lettuce, cucumbers and olive oil
- Easy egg salad recipe with lettuce and olive oil
- Scrambled eggs with cottage cheese
- Cottage cheese, tomato, cucumber and prosciutto sandwich
Porridge with Skyr, protein powder, peach and grated walnuts
The perfect high protein snack for raw muscle mass!
1 serving contains 70 g of protein, 34 g carbs, 19-20 g fats and 597 calories. The snack’s high protein and slow-released carbs content makes it the perfect post-workout meal. Once you mix up the ingredients, the meal becomes into something of a slurry, which is why I call it a “protein porridge.”
I generally use Skyr with fruit chunks (Quark Exquisa Fitline Vanilla), but plain yogurt works too. As for the protein powder, I recommend vanilla or chocolate flavored.
Experiment with the fruit – peaches, bananas, strawberries, kiwi, melon, etc.
For a less caloric version of the recipe, ditch the walnuts. For a higher calorie version, add more oats, walnuts, cookies (Oreos for example), etc.
Ingredients (one serving)
- Quark Exquisa Fitline Vanilla, 400 g (or another Skyr yogurt);
- 1 scoop (25-30 g) protein powder (For example, ON Whey Protein French Vanilla Creme or Myprotein Whey Protein Chocolate Smooth);
- 1/4 cup walnuts (around 28 g);
- 1-2 peaches (around 100 g);
Instructions
Pour one SKYR yogurt into a bowl, add the protein and mix well. Don’t use a shaker, it becomes too runny. Dice the peach and pour into the bowl. Mix well. Sprinkle the mixture with the grated walnuts. Eat right away or keep in the fridge for later.
Nutritional facts
- Protein: 70 g;
- Carbs: 34 g;
- Fats: 19 g;
Total: ≈ 597 kcal.
Stuffed raw green bell peppers with white cheese
Probably the easiest high protein snack on the list.
The stuffed pepper with white cheese has a legendary status in Bulgaria, especially during the summer. It’s an ideal snack while you’re out, working at the office or just want something quick.
Want to save them for later? Put them in a food bag in the fridge. The stuffed peppers are normally eaten whole, but you can cut them into slices and drizzle a little olive oil.
Ingredients (One serving)
- 2-3 fresh green peppers;
- 100 g of white cheese;
Preparation
Wash the peppers, remove the stems and clean out the seeds. Take the pepper in your left hand and, using your index and middle fingers, stuff the pepper tightly with the white cheese, leaving no empty space. That’s it. Eat right away.
Nutritional facts
- Protein: 70 g;
- Carbs: 34 g;
- Fats: 19 g;
Total: ≈ 597 kcal.
Peanuts with Greek yoghurt
One of my favorite quick high-energy (and protein) snack.
One serving packs almost 60 g protein, 12 g carbs, 7 g fats and 660 kcal. for a quick energy boost when you need it. The beauty of the recipe (if you can call it that), is its simplicity. Just mix a handful of peanuts with yogurt and you’re good to go.
Instead of using whole ones, try grinding the peanuts in a shaker before pouring them into the yogurt. Another option is to blend the peanuts with the yogurt for a smoothie.
Instead of using peanuts, experiment with oats, walnuts, almonds, etc.
Ingredients (one serving)
- 400 g greek yogurt (I recommend Whole Foods Organic Greek Yogurt or Chobani Non-Fat Greek Yogurt);
- 75 g peanuts;
Preparation
Phew… this one is hard. OK. Pour the yogurt into a bowl, add the peanuts, mix well with a spoon and start eating.
Nutritional facts
- Protein: 60 g;
- Carbs: 26 g;
- Fats: 38-40 g;
Total: ≈ 660 kcal.
A Toast sandwich with Philadelphia cream cheese, slice of steak and an egg
I originally saw the recipe on an Instagram reel and instantly fell in love with it. After making some modifications of my own, I think it turned out perfect.
One serving contains 54 g protein, 116 g carbs, 40-42 g fat and 1050 kcal. A higher calorie snack suitable to replace 1-2 meals. The advantages of the recipe are the quick preparation and easy storage (in a lunch bag, food bag).
Use a large slice of circular bread (e.g. French baguette). If desired, add a little garlic paste and sprinkle with finely chopped green onions.
I recommend using the original Philadelphia cream cheese. Without added spices, vegetables (chive, onion, olive) etc. For fewer calories, go for the non-fat cream cheese and fry the egg with spray-oil.
Ingredients (one serving)
- 1 long slice of white round bread
- 80-100 g of Philadelphia cream cheese
- 80-100 g. chicken breasts
- 1 fried egg
- Non-stick oil spray (optional)
- Black pepper to taste (optional)
- Green onion (optional)
- Garlic paste (optional)
Preparation
Toast a large slice of bread in the toaster. While it’s still hot, spread some garlic paste (if you decide to use it). Then cover the slice with the cream cheese. Cut a 100g of steak (or other meat) into slices and place them on the bread slice. Put the fried egg over the meat slices. Sprinkle with pepper and finely chopped green onions to your taste.
Nutritional facts
- Protein: 54 g;
- Carbs: 116 g;
- Fats: 40-41 g;
Total: ≈ 1050 kcal.
Fried egg with yellow cheese, ham and pickles
Maybe the perfect morning, lunch or dinner snack.
One serving (2 eggs) contains 58 g protein, 2-4 g carbs 49 g fat (mostly from the yellow cheese) for a total of 680 kcal.
Instead of ham, try the almighty bacon, beef jerky or other meat. Aside from pickles, try the recipe with green onions, tomatoes and even lettuce. Use spray-oil for fewer calories. Use seasonings to your taste.
Ingredients (one serving)
- 2 (or more) large eggs;
- 50 g. yellow cheese (I recommend Horizon Organic American Cheese Slices);
- 100 – 150 g of ham (boneless, extra lean, unheated);
- 2-3 pickles;
- Spices to your taste;
Preparation
Fry 2 eggs size L. While still hot, grate the yellow cheese over the egg and let it melt. Sprinkle with seasoning of your choice. As a garnish, add the ham and pickles.
Nutritional facts
- Protein: 58 g;
- Carbs: 2-4 g;
- Fats: 49 g;
Total: ≈ 680 kcal.
Curd with sliced tomatoes, green onions and spices
Easy, cheap and dietic high protein snack!
One serving contains 30 g protein, 10 g carbs and almost zero fats – 0,5 – 1 g. The snack contains only 170-180 calories, but will keep you full for at least 2-3 hours. A little inconvenience is that you have to keep it cold, otherwise the curd turns sour.
After mixing the ingredients, the dish becomes a sort of spread that you can put on a slice of bread, pita or something similar. Although it will add another 200-250 calories, you can also try adding 1 tablespoon olive oil.
Besides salt and pepper, experiment with other seasonings – olives, herbs etc.
Ingredients (one serving)
- 250 g cottage cheese;
- 1 medium-sized tomato;
- 2 bunches of green onions;
- Salt to taste;
- Black pepper to taste;
- 1 tablespoon olive oil (optional)
Preparation
Pour the curd into a bowl and sprinkle with the salt and pepper. Stir well. Keep adding salt until you like the taste. Add the olive oil and mix well again. Slice the tomatoes and put them on top of the curd. Important: Pour the juice from the tomatoes into the bowl. Again, mix well. Sprinkle with the chopped green onions and start eating.
Nutritional facts
- Protein: 30 g;
- Carbs: 10 g;
- Fats: 1 g;
Total: ≈ 180 kcal.
Chopped boiled eggs with beef jerky
One of the best recipes for a high protein snack!
One serving contains a whoooping 51 g protein, 12 g carbs, 41 g fat and 621 calories. This snack is perfect for a breakfast, as a lunch at the office or a pre-workout meal. Due to its high protein content, the snack will keep you full for hours.
So if you need protein but don’t have the time (or desire) to cook, this is your go-to recipe.
Optionally, you can add mayonnaise, mustard or other condiments/seasonings suitable for eggs and meats. The downside is that the snack becomes more caloric.
Adding pickles or other veggies isn’t a bad idea either.
Ingredients (one serving)
- 3 eggs size L;
- 100 g beef jerky (I recommend Jack Link’s Beef Jerky Variety Pack or Cattleman’s Cut Teriyaki Beef Jerky);
- Mustard, mayonnaise or other sauce (optional);
- Spices (optional);
Preparation
Hard-boil 3 L-sized eggs. While the eggs are boiling, chop 100 g beef jerky into cubes. Then, dice the eggs as well and mix them in a bowl with the jerky. Optionally, add mayonnaise, mustard or other sauce.
Nutritional facts
- Protein: 51 g;
- Carbs: 12 g;
- Fats: 41 g;
Total: ≈ 690 kcal.
Beef jerky with chopped tomatoes, cucumbers, green onions and lettuce
One serving contains 45-50 g protein, 39 g fat and 20 g carbs for a total of 630-640 calories. Perfect snack to take to work, school or picnic. Or just when you have nothing around to eat and you’ve totally given up on cooking.
The recipe (if you can call it that) for this high-protein snack is super simple and quick – you pour 100-150 g of beef jerky into a box/bowl and add a sliced tomato, cucumber, chopped green onions and lettuce. That’s it!
Due to its specific taste the beef jerky goes perfectly with vegetables. My advice is to use it more in salads.
Ingredients (one serving)
- 100 – 150 g beef jerky (I recommend Jack Link’s Beef Jerky Variety Pack or Cattleman’s Cut Teriyaki Beef Jerky);
- 1 small head of fresh romaine lettuce;
- One tomato
- Half a cucumber;
- Stalk of green onion;
- Salt (optional);
Preparation
Put 150 g of beef jerky on one side of the plate. Add the diced tomato and cucumber on the other side. Put a few lettuce leaves as well. Sprinkle the chopped green onions on top of the vegetables.
Nutritional facts
- Protein: 50 g;
- Carbs: 20 g;
- Fats: 39 g;
Total: ≈ 630 kcal.
Fried eggs with cheddar, tomatoes and cucumbers
By now you’ve probably guessed that I like eggs. But I also like cheese. So the next high-protein snack is a killer combo of these two.
One serving (2 eggs, 50-100 g cheese) contains 43 g protein, 10-15 g carbs, 47 g fats and a lot of energy (655 kcal) just when you need it – for breakfast at home, the lunch break at the office or in between classes.
For optimal freshness and taste, eat immediately after preparation. If left for long, eggs harden and lose flavor.
Besides cheddar, fried eggs go well with mozzarella, yellow cheese etc. For a lower calorie version of the recipe, replace the cheese with non-fat cottage cheese and fry the eggs with spray-oil. Experiment with some toppings too – try pickles, romaine lettuce, spinach etc.
Ingredients (one serving)
- 2 fried eggs (size L, around 70 g);
- 100 g of cheddar;
- 1 medium-sized tomato;
- 1 small cucumber;
- Salt to taste;
- Other spices to your taste;
Preparation
Fry 2 eggs size L. Put the fried eggs on a plate and add the chopped tomatoes, cucumber and cheese. Sprinkle some salt or other seasoning over the eggs.
Nutritional facts
- Protein: 43 g;
- Carbs: 10-15 g;
- Fats: 47 g;
Total: ≈ 655 kcal.
High-protein banana pancakes
What could be better than your high-protein snack being pancakes?
One serving of these protein pancakes contains 16 g protein, 26 g carbs, 1.5 g fat and only 180 calories. The pancake mix contains whey protein, carbs (from the good kind) and some sugars, making the snack ideal if you actually care how you look.
For this recipe, I recommend Birch Benders Pancake and Waffle Mix with Whey. By the way, you can also make waffles with that mix. The ideal pancake topping will always be agave, honey or maple syrup, but for a low calorie option try sugar free syrups.
Ingredients (one serving)
- Birch Benders Pancake and Waffle Mix with Whey;
- Water
- Agave, honey or maple syrup (optional)
- Sugar-free syrups (I recommend Pyure’s Organic Maple Syrup Alternative or Hershey’s Sugar Free Chocolate Syrup);
Preparation
Follow the directions for preparation on the label.
Nutritional facts (one serving)
- Protein: 16 g;
- Carbs: 26 g;
- Fats: 1.5 g;
Total: ≈ 170-180 kcal.
A quick omelette with white and yellow grated cheese
Omelettes are a classic that needs no introduction – the perfect breakfast, lunch, dinner or as a quick snack between meals.
1 omelette (you can divide it into 2-3 servings) contains 81 g protein, 8 g carbs, 81 g fats and 1100 calories. Most of the calories come from the cheese, so if you’re on a diet, look for a more dietary alternative – cottage cheese etc.
The recipe is nothing fancy – 2-4 eggs, some white cheese and shredded yellow cheese. Optionally throw in some chopped green onions and your favourite spices.
A few slices of tomato and cucumber are the perfect garnish.
Ingredients (1-2 omelettes)
- 4 eggs (size L, around 50 g);
- 100 – 150 g white cheese;
- 30 – 40 g yellow cheese;
- 1 sprig of green onion (optional);
- Seasoning;
Instructions
Scramble the eggs with the crumbled cheese. Add seasonings. Pour the mixture into a pan. Grate the yellow cheese while the omelette is still hot. Bon appetit!
Nutritional facts
- Proteins: 81 g;
- Carbs: 8 g;
- Fats: 81 g;
Total: ≈ 1100 kcal.
Tuna salad with eggs, lettuce, cucumbers and olive oil
A classic salad recipe suitable for lunch, dinner or just a snack. One serving packs a punch – 16 g protein, 9 g carbs and 13 g fats. Despite the high protein and fat content, with a touch of lemon the salad is refreshing and fulfilling.
Check out the full recipe here
Easy egg salad recipe with lettuce and olive oil
Looking for a light and easy to prepare summer salad with extra protein? Well, this one is for you. One serving provides 15-20 g protein, 4-5 carbs and 31 g fats for a total of 370 kcal.
The recipe is quite versatile – you can add tomatoes, cucumbers, radishes, olives, peppers, potatoes and any spices you like.
Check out the full recipe here
Scrambled eggs with cottage cheese
This needs no introduction – perhaps the perfect breakfast, lunch, snack or even dinner. One serving (3 eggs, 100g cottage cheese) gives you 27g protein, 4.3g carbs and 37g fats for unlimited energy for the day ahead.
You can of course be able to slash the fat content by altering the ingredients a bit.
Check out the full recipe here
Cottage cheese sandwich with tomatoes, cucumbers and prosciutto
Another classic snack with high protein content. One serving (3 sandwiches) energizes your body with 72 g high quality protein, 61 g carbs and 20 g fats. The ideal snack for fueling intense workout or just for extra energy during a dynamic day.
Check out the full recipe here
If you need a quick high-protein snack between meals, pick one from the list above
Like I said, the snacks are quick to make with easy to find ingredients. Of course, you are free to change the recipes or ingredients to your liking.
Try the recipes and share your thoughts in the comments below!
