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.

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