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Grabbing crackers or a granola bar between meals (or to-do list items) is a go-to for many of us, but many times these snacks can work against us – spiking blood sugar and crashing our energy instead of boosting it.
One way to get around this blood sugar rollercoaster is to choose high protein snacks! This will allow you to fulfill your craving while providing a stable release of energy (no more crash).
Even better, keeping enough protein in your diet has huge benefits. Over time, consistent protein intake helps maintain muscle mass. If you’re giving your body the protein it needs, this muscle mass will actually keep your metabolism high. This keeps body fat at a healthy level and keeps your hormones stable (we all know how it important that is for maintaining a healthy weight).
If you’re not worried about weight or hormones, protein can still keep your blood sugar stable which significantly reduces mood swings and irritability. This makes it a great choice for growing kids as well. Plus, protein (especially animal-based because they contain collagen and keratin) supports stronger nails, thicker hair, and better skin elasticity!
If I’ve convinced you to switch to high-protein snacks, read on to see some of my favorites. I’ve chosen some whole food ideas (great for eating at home as they mostly require refrigeration) and some packaged options (great for when you’re on-the-go).
Whole Food High-Protein Snacks (Low to Zero Carb)
Hard-boiled eggs – Portable and nutrient-dense.
Cottage cheese (full-fat) – Low in carbs and packed with casein protein.
Greek yogurt (unsweetened, full-fat) – Higher protein than regular yogurt, add cinnamon for flavor.
Tuna or salmon packets – Easy, no-prep protein. Choose in olive oil for extra healthy fats.
Cooked shrimp – Pre-cooked shrimp with a squeeze of lemon or dipped in aioli.
Chicken breast slices – Simple, lean, and easy to season.
Cheese slices or sticks (cheddar, gouda, parmesan) – Great combo of protein and fat.
Cold cuts (turkey, roast beef, prosciutto, etc.) – Avoid added sugars or nitrates.
Beef or turkey jerky (sugar-free) – Choose low-carb versions.
Pork rinds – Zero-carb crunchy alternative to chips, packed with collagen protein.
Pepperoni or salami slices – High in protein and fat, just watch for added sugars.
Bone broth – Rich in protein and collagen, easy to sip on.
Boiled or grilled chicken wings – Simple, high-protein, and satisfying.
Packaged High-Protein Snack Options
Meat-based protein bars (like EPIC Bars) – Meat-based protein bars (flavors like Bison, Venison, Beef).
–>Buy at Walmart
–>Buy at Amazon
Chomps Meat Sticks – Grass-fed beef and turkey sticks, zero sugar.
–>Buy at Walmart
–>Buy at Amazon
Biltong (e.g., Stryve, Kalahari, Righteous Felon or Ayoba brands) – A softer, air-dried jerky with no sugar.
–>Buy at Amazon
Sargento Snack Packs – Six grams of protein with a little sweetness
–>Buy at Walmart
Trubar Protein Bars – These have 12 grams of protein and 12 grams of fiber.
–>Buy at Walmart
–>Buy at Amazon
Instant bone broth – High protein, collagen and hydrating
–>Buy at Amazon
Quest Protein Chips – Low-carb, high-protein crunchy snack.
–>Buy at Walmart
–>Buy at Amazon
Moon Cheese – Dried cheese bites, great alternative to crackers.
–>Buy at Amazon
Whisps Cheese Crisps – 100% cheese, crunchy, and protein-packed.
–>Buy at Walmart
–>Buy at Amazon
Pork Rinds – Zero-carb crunchy snack.
–>Buy at Walmart
–>Buy at Amazon
Ghee-based Fat Bombs – Keto-friendly protein.
–>Buy at Walmart
Dang Lightly Salted Coconut Chips – Higher fat but pairs well with protein.
–>Buy at Walmart
–>Buy at Amazon
Protein Puffs – Crunchy, low-carb, and protein-packed.
–>Buy at Walmart
Legendary Foods Tasty Pastries – Low-carb, protein-packed take on Pop-Tarts.
–>Buy at Walmart
–>Buy at Amazon
Chobani Complete Protein Shakes – Ten grams of protein and billions of probiotics
–>Buy at Walmart
Collagen Powder – Add to coffee or shakes for an extra protein boost.
–>Buy at Walmart
–>Buy at Amazon
Keto Nut Butter with Collagen – Some brands mix MCTs and protein.
–>Buy at Amazon
See more frugal living ideas.
