35 Healthy High-Protein Snacks to Reduce Hunger and Lose Weight

You know the feeling: The mid-afternoon slump has hit and your stomach is rumbling. Lunch feels like a distant memory; dinner like a far-off dream. You need a snack, and fast—but you end up reaching for a candy bar, chips, or a cookie, which ends up making you even more tired in the long run. What you really need is a high-protein snack to keep you feeling full until your next meal.

When between-meal hunger strikes, the type of snack you choose determines how the rest of your day will go. Something sugary and full of simple carbs may cause your energy levels to take a nosedive, causing you to overeat. A snack with plenty of protein, meanwhile, will leave you pleasantly surprised at how little you need to eat to feel satisfied. “Ensuring your snacks have protein can help prevent mindless munching during the day that can add empty calories to your diet,” says Elizabeth Shaw, R.D.N., C.P.T., a California-based dietitian and author.

Why are high-protein snacks so healthy?

When you dig into a high-protein snack, your body will digest it slowly, helping you feel fuller longer, but for less calories per gram of food compared to other nutrients that come at a higher calorie count, like fats, says Dani Levy-Wolins, R.D., in-house dietitian at meal-delivery service .

“I like to pair protein-rich ingredients with foods that offer healthy fats and fiber, both of which also help keep you satiated,” says Amy Gorin, R.D.N., a dietitian based in New York City. “If you eat a snack that’s mainly carbs, you’ll likely be hungry again a lot more quickly.” Animal products and plant-based options like soy pack in protein, while fruits and veggies offer plenty of fiber, Levy-Wolins notes. A small amount of fat will likely already be present in whichever food you choose.

How much protein should a snack have?

Most dietitians agree 10 to 15 grams of protein is a good amount for a snack. “I would consider anything more than 15 grams as more of a mini-meal, so 10 grams is the sweet spot,” Shaw says.

You should also watch the number of calories in your snack, since it’s easy to go overboard with packaged options or calorie-rich foods like nuts. Levy-Wolins suggests figuring out how many calories you need in a day, plus how many you get at each meal—for example, if you have a 2,000-calorie plan and eat 500 calories three times a day, you have 500 extra calories to spread throughout the day. Most people, Shaw says, should stick to snacks of 300 calories or less.

With that, this list of high-protein snacks features healthy combos that contain plenty of fiber and healthy fats in the mix. Reach for one when you need something tasty to beat hunger between meals.