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20 High Protein Snack Ideas

That 3:00pm Wave of Tired hits all of us everyday. Don’t worry, it isn’t just you. It almost seems like you run out of gas, like an old car that has been running all day long. The worst part of hitting a wall at that time of day is that you can’t just stop and take a nap!

High protein snacks that don't include protein powders

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Instead, you have to gear up for the kids busy afternoon schedules, homework and making dinner. Some days, it is the absolute worst! There are a few ways to combat the 3pm Sleepies and one way is to fuel up on protein. Even just a little snack can give you that needed kick in the pants to slay the rest of the day!

Here are some great high protein snack ideas that are not only delicious, but also just what your body and mind needs, tired or not.

hummus and veggies protein snack

1- Cut Veggies and Hummus

This classic snack should never be overlooked. Just a few tablespoons of hummus has loads of protein and flavor. Pick your favorite veggies (mine would be cucumbers, radishes and grape tomatoes) and get to dipped and scooping.

2 – Chocolate Milk

Yes, chocolate milk. Milk is a great source of protein and chocolate gives it that chocolatey flavor.

3- Apples and Peanut Butter

Image credit: Melissa

Slice up an apple and grab a scoop of peanut butter and go to town. A little sprinkle of cinnamon wouldn’t hurt either.

4- Hard Boiled Egg and Sriracha

Image credit:     Andrea Nguyen

A simple hard boiled egg has 6 grams of protein and a little squeeze of Sriracha gives is a tasty kick.

5- Cottage Cheese and Cherry Tomatoes

Image credit: regan76

Cottage cheese doesn’t only provide a great source of protein, but you also get a good punch of calcium as well.

6- Turkey Cucumber Roll Ups

Wrap a slice of turkey around a quartered cucumber stick. Maybe even dip it into some salsa!

7- String Cheese

String cheese is portable and easy to grab and stick in your purse. Just one string cheese will get you through the afternoon chaos. Plus, it’s fun to eat!

8- Turkey Jerky

Turkey jerky is not only packed with protein but it is lower in fat than beef jerky. And once again, it’s portable. Keep a bag in your purse and you will be good to go wherever you are.

9- No Bake Oatmeal Chocolate Chip Cookie Dough Bites

This quick recipe is a snap to mix up and can be stored in the fridge, ready to be grabbed when that afternoon lull hits. Click HERE for the recipe.  Nuts & Nut butters are a great source of protein!

10- Yogurt and Granola

Sweet and crunchy and just what you need to get your extra dose of protein.

11- Trail Mix

Swing by the bulk section when you are at the grocery store next time and pick out your favorite trail mix. A handful of that will be such a tasty sweet and salty treat.

12- Almond Butter Banana Smoothie

Whip this up before you head out to pick up the kids from school. Be careful though, they might try and steal a sip of it! Click HERE for the recipe. Smoothies are also great easy breakfast ideas for kids that they can make on their own.

13- Tuna Salad with Multi-Grain Crackers

Mix up some tuna salad at the beginning of the week and use it for a quick high protein snack throughout the week. With multi-grain crackers, you have yourself a balanced snack.

14- Handful of Almonds

A handful of almonds is a big dose of protein and there are so many different flavors of almonds you can get. I really love the Diamond Cocoa Roast almonds. And you can even buy 100 calorie packs. I keep them in my car!

15- Peanut Butter Banana Roll Up

Spread peanut butter on a whole wheat tortilla, add a peeled banana and roll it up. Quick portable snack!

16- Cubed Cheddar Cheese and Chicken Breast

Next time you are making chicken for dinner, roast up an extra chicken breast and then cut it into cubes. That with some cheese cubes makes for a delicious, protein-packed snack.

17- Steamed Edamame

Would it surprise you to know that 1 cup of shelled edamame has 17 grams of protein? 17! Steaming edamame is a cinch and it can be done in the microwave. A sprinkle of sea salt and bam! So delicious!

18- Boxed Pre Made Protein Shake

Keep a few premade protein shakes in the fridge for a great, delicious afternoon snack.

19- High Protein Fruit Dip

This dip would be great with apples, grapes, bananas, pineapple- whatever you want. I would even mix in some pomegranate arils. Click HERE for the recipe.

20- Celery and Peanut Butter with Raisins

Take it old school and have this tasty snack. Raisins are great, but I think I prefer dried cranberries.

Looking for some other snack options on the go?  Did you know there are some great high protein and keto options that are on the healthy side at many fast food restaurants?  Check out some of our favorite places for high protein snacks on the go:


Protein Packed Guacamole

Protein Packed Guacamole


  • 4 medium sized ripe avocado, mashed
  • 1 tsp kosher salt
  • 1/2 tsp garlic powder
  • 1/4 c non fat plain Greek yogurt
  • 2 tbsp salsa (any kind)
  • 1/2 tsp lemon or lime juice
  • Top with red pepper flakes (optional)


Mash all ingredients together until mixed, but still chunky. Enjoy with veggies, chips or crackers.

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Hopefully you have some great high protein snack ideas. Don’t let that 3:00 Wave of Tired take you over!20 High protein snack ideas that dont include protein powders

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Thursday 2nd of March 2017

Who knew it was the chocolate that gave chocolate milk the 'chocolatey' flavor. LOL


Thursday 2nd of February 2017

Good ideas but lose the crackers, whole grain or no. Commercial baked goods are nutritionally worthless, nothing but carbs and chemicals. Look at the list of ingredients and see how many you can actually identity as real food. There's a reason why they have a shelf life of forever plus two months.

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