9 Easy High-Protein Snacks and Benefits of Each

Of all the mighty macronutrients, protein might just be our very favorite.

Okay, okay – we don’t pick favorites. Carbohydrates and fats are just as special as protein. But we can make a pretty good argument for why protein should be held in high regard. If a dietitian influencer hasn’t reached your “for you” page yet, let us be the first to tell you: prioritizing protein in your diet can help with everything from maintaining energy levels to digesting food properly, and regulating hormones to keeping your immune system in tip-top shape.¹

Sounds pretty spectacular, right? But in today’s day and age, it can prove difficult to come up with a wide range of easy protein snacks that are both quick to whip up and satisfying to the taste buds. Never fear—we’re here to help with that. Keep reading for a diverse selection of high-protein snacks perfect for busy lifestyles, and sure to leave you satisfied and ready for whatever life brings next.

Protein 101

Before we get to the snacks, we can’t help but tell you a bit more about the nutritious science of protein (skip to the snack section if you’re hangry, but we’re willing to bet you’ll learn a few fascinating facts if you can hold out another minute).

Made up of amino acids—the building blocks of life— proteins are like the over-time architects of the body.² They work around the clock to build, repair, and maintain muscle, organ tissue, hormones, and enzymes, to name a few.¹

Some amino acids are essential, meaning it is essential that they are consumed through diet.² In contrast, the remaining amino acids are nonessential because our bodies can make these independently from diet.² When a food contains all essential amino acids in adequate amounts for the body to utilize, it is known as a complete protein, like our very own Fy Protein™.² When a food does not contain all essential amino acids or contains them in amounts that are too low for the body to utilize, this is known as an incomplete protein.² And while it was once thought that a complete protein food or combining all essential amino acids through multiple foods must be achieved at each meal, we now know this isn’t true.³ Consuming a variety of protein foods throughout the day is the best way to ensure you’re getting all the amino acids your body’s architects need to do their best work.³

Animal sources often come to mind when considering dietary protein sources, but there are many more diverse and nutritious ways to increase your protein intake. Here are the sources of protein, who they’re best suited for, and some examples of each:

Plant-based proteins: While many have historically believed that plant-based protein is synonymous with vegan, the many options encompassing this type of protein are excellent choices for just about any health or environmentally-conscious individual. Although they don’t tend to be complete proteins on their own, combining 2 or more of these sources can provide all essential amino acids, and consuming a variety of these options can ensure you get everything you need to make all the proteins your body needs.³Examples: Nuts, seeds, tempeh, tofu, quinoa, and legumes like beans, peas, and soy.

Animal-based proteins: For those who eat meat, animal-based proteins can be good sources of complete proteins, nutritionally speaking. However, those with lactose intolerance or ethical or environmental concerns might choose to limit these options. Examples: Fish, poultry, beef, dairy, eggs.

Fungi-based proteins: You may or may not be as familiar with this category. And similar to plant-based protein, fungi-based proteins can be enjoyed by just about anyone, especially the environmentally conscious. Fy Protein™ is a complete vegan protein that uses a fraction of the land, water, and energy resources compared to animal proteins.⁴ And unlike many plant-based proteins, Fy can be grown without the need for sun, rain or soil — anywhere , 365 days per year Fungi proteins are pretty versatile, too—more on that later. Examples: Nutritional yeast and Fy Protein.

Now, for the moment we’ve been waiting for—snack time! Grab your forks (and spoons)—let’s dig into nine quick and easy protein snacks to make.

Quick and Easy High-Protein Snacks

Hemp Seed & Almond Butter Toast: Who doesn’t love nut butter on toast? — And we’re here to share our hack to give it a boost of both protein and anti-inflammatory omega‑3’s: Hemp seeds. Just three tablespoons gets you 10 extra grams of protein—without compromising on taste. Sprinkle on some cinnamon and a drizzle of maple syrup to make it a lil’ treat.

Benefits: Hemp seeds are rich in antioxidants, protein, omega‑3 fats, and vitamins and minerals.⁴ They are basically a nutrition powerhouse!

Ingredients (serves 1)
- 1 slice whole wheat bread
- 1 Tbsp almond butter
- 3 Tbsp hemp seeds
- Sprinkle of cinnamon
Total Protein⁵: ~17 grams
Yogurt & Chia Parfait: Choose your favorite berries, granola, chia seeds, and Nature’s Fynd Dairy-Free Fy Yogurt and layer as desired. When you have time, spice it up with anti-inflammatory additions like cinnamon, coconut shreds, or ground flaxseed. Not a fan of the parfait style? Here’s another way to zhuzh up your yogurt: Protein-Packed Chocolate Peanut Butter Fy Yogurt Cup. Our mouths are watering just thinking about it!

Benefits: High in protein, fiber, antioxidants, and gut-healthy probiotics.

Ingredients (serves 1)
- 1 container of Nature’s Fynd’s Dairy-Free Fy Yogurt
- ¼ cup fresh berries of choice
- 1 Tbsp chia seeds
- ¼ cup granola
Total Protein⁶: ~13 grams
Edamame and EBTB Seasoning: EBTB…Everything but the bagel seasoning, that is. Most grocery stores sell frozen edamame, so it’s as easy as following the microwave instructions on the bag and sprinkling as much EBTB seasoning as your heart desires (or any other seasoning of choice).

Benefits: Fiber, protein, and nutrient-packed, this snack also provides isoflavones, plant-derived compounds associated with improved bone and skin health.⁷

Ingredients (serves 1)
- 1 cup cooked edamame
- Sprinkle of EBTB seasoning
Total Protein⁶: ~12 grams
Popcorn & Nutritional Yeast: Nutritional yeast (also fondly known as “nooch”) is a nutty and cheesy-tasting deactivated yeast that packs a serious nutrition punch. Just two tablespoons adds not only a ton of flavor, but 10 grams of protein to boot! It’s excellent on popcorn, but also goes great on kale chips, bread, or in dips.

Benefits: Rich in vitamin B12, nutritional yeast is also a fungi-based complete protein.⁸

Ingredients (serves 1)
- 1 cup air-popped popcorn
- 2 Tbsp nutritional yeast
Total Protein⁷: ~11 grams
Homemade Trail Mix: The nice thing about homemade trail mix is that you can choose only the ingredients you like instead of leaving your least favorite type of seed or dried fruit at the bottom of the bag. For a grab-and-go option, all it takes is a few small reusable containers and your selection of favorite nuts, seeds, dried fruits, and maybe even a bit of dark chocolate.

Benefits: A great source of fiber, protein, and anti-inflammatory omega‑3 fatty acids.⁹

Ingredients (serves 1)
- ¼ cup raw whole cashews
- ¼ cup raw slivered almonds
- ¼ cup raw pumpkin seeds
- 2 Tbsp dried cranberries
- 2 Tbsp dark chocolate chips
Total Protein⁷: ~21 grams
Nut Butter & Apple Slices: Sure, this one may sound simple. But you can mix it up by trying a new type of apple or nut butter (or seed butter, anyone?), and spice it up by adding cinnamon, nutmeg, mini dark chocolate chips, or ground flaxseed for a boost of extra nutrients and flavor, and hemp seeds for some extra protein. Not a fan of nut butter? Nature’s Fynd’s Dairy-Free Fy Yogurt also makes an excellent dip for apples and still checks that protein box.

Benefits: Soluble fiber-rich – a type of fiber that can help lower LDL cholesterol, improve digestive health, and reduce inflammation.^10,11

Ingredients (serves 1)
- 1 apple, sliced
- 1 Tbsp hemp seeds
- 1 pinch nutmeg
- 1 Tbsp mini dark chocolate chips
Total Protein⁷: ~10 grams
Hummus & Veggie Sticks: Made from chickpeas, hummus is a delicious spreadable dip that’s great on veggies, pita, crackers, and beyond. Sliced carrots, cucumbers, and bell peppers make for a colorful serving plate to share. Mix in some nutritional yeast or hemp seeds to make it a high-protein snack. And top with some roasted chickpeas for an even more powerful protein punch and delicious crunch.
Benefits: Chickpeas are a complete plant-based protein source and contain fiber, B vitamins, and potassium, to name a few.

Benefits: Chickpeas are a complete plant-based protein source and contain fiber, B vitamins, and potassium, to name a few.¹²

Ingredients (serves 1)
- ¼ cup hummus
- 2 Tbsp nutritional yeast
- 1 Tbsp roasted chickpeas
- Sliced veggies for dipping
- Option to add or substitute crackers or pita
Total Protein⁷: ~11 grams
Overnight Oats: The secret ingredient to the best overnight oats? Yogurt. Dairy Free Fy™ Yogurt to be exact. With the additional protein and fiber-packed oats, this snack is not only delicious, but is sure to keep you satiated and satisfied till your next meal.

Benefits: This recipe contains a whopping 8 grams of fiber-rich carbohydrates, 11 grams of protein, and plant-based fats– the trio that will have your dietitian singing.¹³

Ingredients (serves 1)
- 1 container (5 ¹⁄₃ ounce) Nature’s Fynd Dairy-Free Fy yogurt
- ⅔ cup water or dairy-free milk
- ¾ cup old-fashioned gluten-free oats
- 1 ½ tsp chia seeds or ground flaxseed
- toppings of choice
Total Protein¹⁴: ~11 grams
Chocolate Peanut Butter Fy™ Yogurt Cup: This one is not only protein packed, but the perfect antidote to a midday or late night sweet tooth. You can even prep these in advance and refrigerate for that go-to pick me up throughout the work week.

Benefits: Not only high in protein, but also in antioxidant-rich dark chocolate and omega‑3 rich nuts.⁵

Ingredients (serves 1)
- 1 container (5.3‑ounce) Nature’s Fynd dairy-free vanilla Fy yogurt
- 1 tablespoon peanut butter powder or natural peanut butter
- 1 tablespoon chopped vegan dark chocolate or vegan chocolate chips
- ½ teaspoon coconut oil
- 1 tablespoon chopped roasted peanuts (optional)
- 1 pinch flaky sea salt
Total Protein¹⁴: ~15 grams

Why Incorporating Protein into Meals and Snacks is Vital

Ensuring you have protein with each meal and snack is important not only for strong muscles but also for your blood sugar.¹⁵ When blood sugar isn’t stable, it can leave us feeling foggy, hangry, fatigued, and anxious. One key to keeping blood sugar stable? You guessed it—protein. Pairing carbohydrate foods (think starches, grains, and sugars) with protein creates the perfect combination for sustained energy levels and balanced blood sugar throughout the day.¹⁰ Of course, it’s okay to have carbohydrates on their own here and there – but when thinking of staple meals and snacks, try to ask yourself: am I remembering the protein?

The Takeaway

Ahhh protein—the building blocks of life, the architects of the human body, and a carbohydrate’s best friend. Maybe now you see why we’re somewhat partial to this satiating macronutrient. By prioritizing diverse protein sources, you can ensure that your body gets the ingredients it needs to continue building your hormones, repairing your muscles, regulating your immune system, and keeping your blood sugar stable. Here’s to exploring and experimenting with new protein sources to add to your fridge and pantry. Your body, brain, and tastebuds will thank you.