15 Snacks with 15 Grams of Protein (or More!)

If you’re trying to meet fitness goals, you know that eating enough protein is key for muscle repair and recovery. Generally, it’s a bit easier to get enough protein and lunch and dinner – but people often struggle with breakfast and snacks. As a dietitian, I’ve put together some snack ideas with at 15 grams of protein (or more)!

Some are simple and quick; others might require a bit of prep work – but none are particularly complicated. And they’re all tasty!

(Also – if you’re interested in increasing your protein intake, you might also want to read up up about how to hit 100 grams of protein each day, as well as check out breakfast ideas with 30 grams of protein).

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Alright – here are the snack ideas!

1. Chicken meatballs

Protein: Varies; Typically 15 grams in 4-7 meatballs depending on size and brand

You can find different brands based on where you grocery shop, but my personal favorite is Al Fresco Chicken Meatballs, in either the tomato basil or Italian style varieties. These have 15-16 grams of protein per 4 meatballs, and you can heat them up in the microwave in about a minute. Perfect for working from home or popping in the office microwave when you need a snack.

Other options include Jones Frozen Chicken Meatballs (each meatball has 2.3 grams of protein, so 7 or so will get you over the 15 gram mark) or Target’s All Natural Italian-Style Frozen Chicken Meatballs (each has 3.5 grams, so eating 5 will get you to 17.5 grams of protein).

You can eat ‘em plain, or toss them with sauce if desired.

You can also make your own meatballs if you’d prefer, rather than buy storebought. I like making chicken apple meatballs (pictured above) and air fryer chicken spinach meatballs. Both can be prepped, fully cooked, then frozen. When ready to enjoy, just reheat in the microwave.

2. Greek yogurt

Protein: 15-20 grams per serving (varies by brand; check labels).

Such a delicious cool, creamy snack. You’ll want to keep an eye out on the protein content, as some containers have gotten smaller (hello, shrinkflation) and some brands fall a few grams under 15.

A few of my favorites include:

• Siggis nonfat yogurt or low-fat yogurt – all the 5.3-ounce containers for these two types have 15-16 grams of protein. I love the coconut low-fat flavor.
• Oikos triple zero – all the 5.3-ounce flavors have 15 grams of protein
• Oikos Pro – all the 5.3-ounce containers have 20 grams of protein

You can also purchase quarts of plain Greek yogurt and mix in your own fruit, sweetener, and any other toppings you prefer. About ¾ cup of most plain Greek yogurt will pack in 15-19 grams of protein. Then you can use my favorite trick for making plain Greek yogurt taste good: take a bunch of frozen berries, defrost them in the microwave so they start to release juices, then swirl in the plain Greek yogurt. Yum!

3. Protein bars (store-bought or homemade)

Protein: 15+ grams per bar, varies by brand.

Protein bars are convenient and shelf-stable – perfect for throwing in your purse, gym bag, or backpack.

I usually veer towards bars that have a minimal ingredient profile, but that doesn’t mean there’s anything wrong with other types of bars – that’s just my personal preference.

My favorite bars lately are rise protein bars, which each have 15-18 grams of protein per bar and only 3-5 ingredients. You can use code CHRISSY20 to save 20% on a box! My favorite flavor is the chocolate coconut bar, which also happens to be a vegan-friendly option.

You can also make homemade protein bars at home.

4. Cottage cheese (with fruit)

Protein: 18 grams in ¾ cup lowfat cottage cheese (may vary slightly by brand)

Cottage cheese is a high protein snack I often recommend for athletes, because it’s rich in leucine. Leucine is essential for building muscle mass. Cottage cheese is also higher than many other protein sources in casein, a more slowly absorbed protein, which can be useful as a bedtime snack for certain types of athletes.

Most folks aren’t a fan of eating cottage cheese solo, so feel free to pair it with fruit like strawberries, peaches, or pineapple. You can also go a savory route and pair it with some everything bagel seasoning and cucumbers.

Or – super fun idea – make my cottage cheese bagels (11 grams of protein each) – and top them with a little smoked salmon (around 5 grams protein per ounce) and cucumbers. Or you could meal prep some cottage cheese egg muffins (great if you don’t like cottage cheese as-is) and grab a few for a snack.

5. Smoothies

Protein: Varies based on ingredients; 1 scoop of protein powder = 20-26 grams protein

Smoothies are a great protein-rich snack that you can customize to your taste preferences and hunger level! If you want to ensure that you’re getting at least 15 grams of protein, adding a scoop of protein powder is an easy way to do so.

For example, NOW Whey Protein powder contains approximately 26 grams per scoop, while the NOW Plant Protein Complex has 22 grams per scoop. You can choose whichever suites your dietary needs. (Tip – NOW is a client of mine, so you can save 20% off your order of anything on their site using code CHRISSY).

However, you can also combine multiple other ingredients to reach the 15-gram benchmark for your snack without ever needing to purchase a protein powder. For example, milk, soy milk, nut butters, yogurt, tofu, ricotta, and other ingredients can all contribute towards the protein content of a smoothie.

Here are some sample combos that provide around 15 grams of protein (or more):

• 1 cup unsweetened almond milk + 1 cup frozen mixed berries + 3 tbsp hemp hearts + 1 tbsp peanut butter

• 1 cup unsweetened soy milk + 1 frozen banana + 3 tbsp powdered peanut butter + Handful of spinach

• 1 cup skim milk + 1 apple + ½ cup plain Greek yogurt + 1 tbsp almond butter + ½ cup frozen cauliflower or zucchini (helps make it creamy) + 1 tsp cinnamon

6. Single-serve pouches of tuna

Protein: 15-23 grams per pouch, varies by brand

Shelf-stable options are always great, because you can make sure they’re readily available in your pantry. Tuna checks that box, and it’s also economical (usually $1-2 per pouch). Plus, tuna provides some omega-3 fatty acids in addition to protein.

Here are some great options:

• Blue Harbor Tuna in Water with Sea Salt (23 grams protein)
• Safe Catch Elite Citrus Pepper Tuna (18 grams protein)
• StarKist Yellowfin Tuna in EVOO (18 grams protein)
• StarKist Tuna Creations Bold Buffalo (15 grams protein)
• Bumble Bee Spicy Thai Chili Tuna (15 grams protein)

7. Protein-Packed PB&B

Protein: 19 grams, may vary based on bread

This is a great option for athletes that need more protein and calories, or for folks looking to gain weight.

Start with two slices of hearty higher-protein bread – my favorite is Dave’s Killer Bread Good Seed Bread, which packs in 5 grams of protein per slice.

Then slather on 2 tablespoons of peanut butter and 1 sliced banana. (If extra calories are needed, you can drizzle on honey too).

That sandwich will pack in 19 grams of protein, and is usually a favorite among athletes both young and old.

8. Kodiak peak oatmeal packets

Protein: 20 grams per packet

High protein oatmeal packets are one of my favorite snacks in winter – there’s nothing like a warm bowl of oatmeal on a chilly day. Most of the standard protein oatmeal packets clock in around 10-14 grams per cup or packet, but Kodiak’s peak line has 20 grams per packet. You can find them in maple and brown sugar, or berries and cream.

Bonus: These are great for tossing in your bag while traveling. Many hotels provide coffee stations throughout the day and have a canister with hot water. You can use that to prep this as a hotel snack.

9. Edamame

Protein: 18 grams per cup shelled

Edamame are whole, immature soybeans that are still in their pods. You can purchase them frozen and cook them, and one cup of boiled and shelled edamame pods clocks in at around 18 grams of protein. This obviously requires a little prep work, so may be best for an at-home snack versus on on-the-go option.

10. Fairlife chocolate milk

Protein: 19.5 grams in a 12-ounce glass (1 ½ cups)

Chocolate milk is one of my favorite post-workout snacks, especially in the summer! It’s delicious, easy to drink quickly (no big prep work required), and you can find it at most major grocery stores. Fairlife specifically is ultrafiltered, so it ends up with a higher protein content than regular chocolate milk. Theirs also contains a bit less sugar than traditional varieties, so it’s nice if you’re watching your added sugar intake.

12. High protein iced pumpkin spice latte

Protein: 21.5 grams each

Where are all my PSL fans at?! I love this in the early fall days, when it’s still hot outside but I’m ready to enjoy pumpkin flavors. This does require a little bit of preparation in a blender, but it’s delicious for a mid-morning pick-me-up.

Here’s the high protein iced pumpkin spice latte recipe:

1 cup 1% milk (or soy milk)
½ cup strong cold brew coffee (or strong brewed coffee that has been chilled)
½ scoop vanilla whey protein powder (or plant-based protein powder)
2 tbsp pumpkin puree
½ tbsp pure maple syrup
1 tsp pumpkin spice

Add all of the ingredients to a blender or blender cup. Blend until well combined. Pour over a glass of ice and enjoy!

13. Zucchini pizza bites

Protein: 15 grams for the whole recipe

This is an at-home snack recipe as it requires preparation, but it’s so filling and delicious! It’s a kid-friendly option too – who doesn’t love pizza flavors?

The photo above has them without pepperoni, but pepperoni adds a bit of extra protein.

Here’s how to make it:

10 slices of zucchini (¼-inch thick rounds)
¼ cup pizza sauce
¼ cup part-skim mozzarella cheese
10 slices of turkey pepperoni

Place the zucchini on a baking sheet. Top with the pizza sauce, mozzarella, and pepperoni. Bake at 400 degrees F for 8-9 minutes, until zucchini is tender and cheese is melted.

14. Veggie and turkey pita pocket

Protein: Varies based on ingredients, but at least 15 grams

Grab a flax & oat pita bread (I love these Joeseph’s ones; they have 6 grams protein each). Stuff it with 2 ounces of deli turkey (9-10 grams of protein, depending on the brand) and whatever veggies you have on hand! You might add lettuce and tomato, or you might add a bunch of roasted veggies that were leftover from the night before. Feel free to add a little dressing, mustard, or another condiment if you want to add a bit more flavor.

15. Homemade higher protein trail mix

Protein: 17-20 grams, depending on brand of jerky used

You can definitely buy trail mix at the store, but most fall around 5 to 7 grams of protein per serving. While you could increase the portion size, it may end up being more calories than you’d like for a snack.

Because of that, I like to make my own using the blend below. The photo above is a bit different, but I’ve found the mix below to be great for a higher protein option.

This is a single serving recipe, but you can also multiply the recipe to prep a big batch on the weekend to enjoy throughout the week.

1 oz lower-sugar beef jerky (like Tillamook Original Zero Sugar Jerky)
¾ cup cheerios cereal
2 tbsp shelled roasted pistachios
2 tbsp golden raisins

Mix together and enjoy!

The Bottom Line

Finding snacks with 15 grams of protein doesn’t have to be hard! With a little detective work when shopping and a little planning ahead, you can be sure to include some high protein options in your day.

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