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My 5 Favorite High Protein Snacks

As a mom who lifts heavy weights, I prioritize easy, high-protein snacks to ensure I get the proper amount of protein I need every day to build and repair muscles. These are my favorite high-protein snacks — including my favorite protein bar, protein powder, and my high-protein meal prep recipes.


If you’re anything like me, you love to have healthy high-protein snacks on hand.

I strive to get protein and produce at every meal, and having an easy, high-protein snack on hand helps me add more protein into my diet.

Consuming proper protein after strength training, high-intensity interval training and low-impact workouts is essential. When you eat protein after exercise, it gives your muscles the amino acids necessary to build muscle and recover properly. Protein also gives you energy to enhance your athletic performance during your next workout.

Ensuring proper protein intake during pregnancy and postpartum, when protein needs for women increase, is necessary for keeping both you and your baby healthy. During all three of my pregnancies, these five protein packed snacks were staples in my diet.

Five high protein snacks in a white kitchen, including egg white protein powder, eggs, collagen protein, oatmeal, peanut butter chocolate chip and mini peanut butter protein bars.
Peanut butter chocolate chip protein bars; box of protein bars, packaged protein bar and open bar.

The Best Protein Bars

G2G bars are my favorite high-protein bars to eat before or after a workout. Minimal ingredients and they taste so good!

Try G2G Bars

High Protein Snacks FAQs

How Much Protein Do I Need Every Day?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.

Why Should I Add More Protein To My Diet?

Protein is an important part of a healthy diet and key for anyone looking to build muscle because your body uses the amino acids in proteins to build and repair muscles. If you’ve ever eaten a meal and been hungry an hour later, it’s likely because you didn’t add enough protein. Protein helps your body build lean muscle, reduce muscle loss, speed recovery after exercise, regulate blood sugar, and help you maintain a healthy weight.

How Can I Increase Protein Intake?

The best way to increase your protein intake is to be cognizant of high-protein food sources. For example, greek yogurt has more protein than regular yogurt. You can also plan meals around the protein source you want to use and find ways to add high-protein sources. Rather than having oatmeal for breakfast, try protein oats by adding milk, one scoop of Egg White Protein, almond butter, chia seeds and berries. Adding protein powder when baking is a great way to add more protein to muffins or energy balls.

What Are Healthy High Protein Snacks For Muscle Gain?

As an athlete, I prioritize hydration and clean ingredients. Both animal-based snacks (dairy products, meat, cheese and eggs) and plant-based snacks (nuts, seeds, edamame, nut butter, etc.) provide excellent sources of protein. Some of the best healthy snacks include greek yogurt, hard-boiled eggs, cottage cheese, beef jerky and roasted chickpeas. 

What Are Easy High Protein Snacks For Kids?

As a mom, I know how difficult it can be to find protein-rich snacks to share with my kids. The high-quality protein snacks I make for myself are filled with whole ingredients that double as kid-friendly snacks to keep all of us full and energized.

Two women eating a high protein snack, peanut butter chocolate chip g2g bars as a pre workout snack.

5 Best High Protein Snacks

1) G2G Bars

  • Protein: 18 grams of protein per serving
  • Dietary: Gluten free and no refined sugars
  • My Favorite Flavor: Peanut Butter Chocolate Chip
  • Use Discount Code: NML
Peanut butter chocolate chip protein bars; box of protein bars, packaged protein bar and open bar.

2) Mini Peanut Butter Protein Bars

  • Protein: 7 grams of protein per serving and only 5 grams of sugar
  • Dietary: Dairy free, egg free, gluten free, vegan and vegetarian
  • Full Recipe: from The Real Food Dietitians
Plate of mini peanut butter protein bars, each bar has 7 grams of protein per serving and 5 grams of sugar. The recipe is dairy free, egg free, gluten free, vegan and vegetarian.

3) Blueberry Egg and Oats Muffin

  • Protein: 8 grams of protein per serving
  • Dietary: Dairy free and gluten free (when using gluten-free oats)
  • Full Recipe: from Nourish Move Love
Clean Eating Blueberry Egg and Oatmeal Meal Prep Muffins. With 8 grams of protein per serving. This recipe is dairy and gluten free.

4) Peanut Butter Protein Balls

  • Protein: 9 grams of protein per serving
  • Dietary: Gluten free
  • Full Recipe: from Fit Foodie Finds
Meal prep peanut butter protein balls with 9 grams of protein per serving. This recipe is gluten free.

5) Protein Overnight Oats

  • Protein Intake: 20 grams of protein per serving
  • Dietary: Dairy free and gluten free (when using gluten-free oats)
  • Full Recipe: from Eating Bird Food
Bowl of protein overnight oats topped with berries, peanut butter and almonds. Overnight oats with 20 grams of protein and is dairy and gluten free.

Best Protein Powder

With the number of protein powders available, it can be hard to know if your protein powder is healthy and provides well-rounded nutritional benefits. My husband and I love the Creamy Vanilla Egg White Protein from NOW.

This protein powder is made with clean ingredients and has been comprehensively tested to ensure it’s safe for athletes. I love to add one scoop of protein powder and collagen powder to a kale energy smoothie to make it a great high-protein snack option.

The Unflavored Egg White Protein Powder is also a great addition to energy balls, or as a way to add more protein to smoothies and oatmeal.

If you are interested in trying NOW Protein Powder, you can use discount code NML for 20% off your order!

Image of egg white protein powder on countertop as part of best supplements for women review post | muscle recovery supplments

My Favorite Protein Powder

Boost your protein intake with this Egg White Protein Powder.

Shop Protein Powder

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