Healthy Eating

The Top 9 Protein-Rich Snacks To Curb Cravings

Plus, recipes to keep you full between meals.

By: Rebecca Jacobs

Snacks often get a bad rap, but they aren’t always bad. In fact, protein-rich snacks can actually serve as a really great tool to keep your body full and nourished between meals, helping prevent those afternoon sugar cravings and to keep blood sugar levels balanced. This means less mood swings (goodbye hanger). 

Looking to support your weight loss and fitness goals, and make that midday snack healthier, more delicious, and filling? Try these nine delicious protein-rich snacks.

RELATED: The Top 7 Post Workout Snacks (+ 3 Recipes) 

9 Protein-Rich Snacks That Will Keep You Full Between Meals 

#1 Full-Fat Unsweetened Greek Yogurt 

Greek yogurt is jam-packed with protein. In fact, you’ll pack in nearly 20 grams (depending on the brand) per cup! Not too shabby for a midday snack. But before you do, make sure you’re reaching for the unsweetened varieties to avoid sneaky sugars and other unhealthy additives. 

So, grab a cup and enjoy some full-fat unsweetened Greek yogurt with some fresh berries and a drizzle of honey for the ultimate protein-rich snack. 

Dairy-free alternative: Good news, you can still pack in the protein with a dairy-free yogurt alternative! Kite Hill makes a delicious Greek-Style almond-based yogurt that has 11 grams of protein per serving and just 2 grams of sugar.

Pro Tip: This also makes an amazing post-workout treat to refuel those tired muscles!

#2 Nuts & Seeds

Nuts and seeds are another really easy on-the-go option when looking for protein-rich snacks to help keep you full, your blood sugar stable, and cravings at bay. Keeping some nuts stocked in your pantry to grab and go will also make it less likely that you’ll reach for something not so healthy when hunger strikes. 

It all comes down to being prepared with healthier snack options to keep those cravings at bay and nourish your body with the foods it needs to thrive. 

Remember to check the ingredient label when looking for the healthiest find. Ideally, the nuts or seeds should be unsweetened, free from added oils, and contain little to no salt.

Here are some of the healthiest nuts and seeds to always have in stock to enjoy when those snack cravings come on: 

  • Almonds: 7 grams of protein per ¼ cup serving
  • Cashews: 5 grams of protein per ¼ cup serving
  • Walnuts: 4.5 grams of protein per ¼ cup serving
  • Pistachios: about 6.5 grams of protein per ¼ cup serving
  • Macadamia nuts: 2.5 grams of protein per ¼ cup serving
  • Pumpkin seeds: 10 grams of protein per ¼ cup serving
  • Watermelon seeds: 7.5 grams of protein per ¼ cup serving

Having some unsweetened nut butter on hand is also a great way to get a tasty protein boost. Snack on some sliced banana with almond butter, reach for an apple with peanut butter or add a spoonful of your favorite nut or seed butter to your smoothie when you need something healthy in a pinch.

#3 Healthy Protein Shakes 

Speaking of smoothies, ditch the artificially flavored protein shakes, and make a healthy version to nourish your body, keep you full, and keep cravings at bay. 

Smoothies are one of the best ways to jam-pack a ton of nutrients into one tasty meal. Here’s a delicious way to fuel up on wholesome protein-rich foods all blended up into one easy-to-make and super delicious smoothie. To give this smoothie an added green boost, add a handful of fresh or frozen spinach.

Cookies & Cream Protein Shake 


  • 1 scoop JS Health X FitOn Protein Powder Cookies & Cream flavor 
  • 2 tbsp shredded coconut
  • 1 Medjool date, pitted
  • ½ frozen banana, sliced
  • 3 tbsp oats, rolled
  • 1 cup almond milk, or milk of choice
  • 1 cup ice cubes

Step #1: Place all of the ingredients in a blender and blend until smooth and creamy.

Step #2: Serve in a tall glass and top with a sprinkle of toasted coconut flakes, if using.

#4 Hummus 

Hummus is a plant-based dream snack that can be enjoyed with so many different things. From using it as a dip for sliced veggies to using hummus as your spread for a veggie burger or sandwich, you really can’t go wrong. 

Hummus happens to be rich in protein and fiber, making it a great snack option that is sure to nourish your body and keep you feeling fueled to power through your day. 

If chickpeas aren’t your thing, swap them for white beans! You’ll get the same creamy flavor and protein-rich nutrients.

#5 Turkey or Chicken Roll-ups 

Ditch the carb-heavy sandwich bread, and enter the easiest way to snack on the go. Turkey or chicken roll-ups can be made with organic, chicken, or turkey meat and rolled up with sliced avocado, tomato, and a dollop of avocado-based mayo. And, one turkey slice provides about 5 grams of protein, making this one of the top snacks on our list! If you prefer a tortilla-style roll-up, consider a cassava or almond flour tortilla. 

This snack proves that protein-rich snacks can be delicious, super simple to make, and made with little to no prep time for a serious snacktime win. 

#6 Overnight Oats 

Overnight oats aren’t just for breakfast — enjoy this easy to prep recipe as a protein-rich snack to keep your body fueled all morning or afternoon long. You’re basically just taking regular old overnight oats, and adding a protein-rich spin. 

Plus this recipe is full of fiber, minerals, and tastes like dessert. Yum! For other flavor variations, try these five (delicious and satiating) overnight oat recipes.

Protein-Rich Overnight Oats 


  • 1 cup rolled oats 
  • 1 cup unsweetened almond milk 
  • 2 Tbsp. chia seeds
  • 2 Tbsp. almond butter 
  • 1 scoop of JS Health X FitOn Protein Powder 
  • Pure maple syrup, nuts, and seeds for topping 

Step #1: Add the oats, almond milk, chia seeds, almond butter, and protein powder to a serving bowl and mix well. 

Step #2: Set in the fridge overnight and top with the syrup, nuts, and seeds before enjoying! 

#7 Edamame 

Veggie lovers, you’re going to want in on this protein-rich snack. This plant-based snack packs in about 18.5 grams of protein per cup! 

Plus, you can buy a bag of frozen edamame and have this snack prepped in under five minutes. It’s a total win in our book! 

#8 No-Bake Protein Energy Balls

If you’re a sweet tooth lover, you’re going to love this protein-rich snack option. This recipe gets its protein from creamy peanut butter and protein-packed chia seeds.

Energy balls are convenient, delicious, and can be customized to satisfy any flavor preference.  Add cocoa or cacao nibs for a chocolatey twist, mix in chia or hemp seeds for extra protein and healthy fats or mix swap the peanut butter for or your favorite nut or seed butter. The possibilities are endless!


  • 1 cup peanut butter
  • 2 cups oats, rolled
  • 1-2 tbsp chia seeds
  • 1 tsp vanilla extract
  • ¼ cup honey
  • 1 pinch sea salt


Step #1: Add all of the above ingredients into a large mixing bowl or food processor and blend or stir until well combined.

Step #2: If the mixture is too wet, add more oats. If the mixture is too dry, add a splash of water (or peanut butter or honey).

Step #3: Roll into balls, then place in an airtight container and refrigerate until firm.

Step #4: Store in the fridge until ready to serve. 

#9 Hard Boiled Eggs 

Did you know a single hard-boiled egg contains 6 grams of protein? This is one of the easiest protein-rich snacks that’s easy to prep and tasty to enjoy! Plan ahead for busy days by hard-boiling a dozen eggs and keeping them on hand in the fridge. Pair this snack with avocado, hummus, or sliced apples for a light yet filling snack.

Optimize Your Snacks With Protein 

As you can see, snacking can be healthy and delicious. And, when we focus on making sure we are getting enough protein in, we can help promote satiety and help support our goals by making one healthy food choice at a time. 

Want more healthy eating inspiration? Join FitOn PRO for more delicious recipes and personalized meal plans.