7 High-Protein Snacks to Power You Through the Day

Whether you’re munching at your work desk, packing snacks to fuel your student-athletes or using snack time to educate and entertain your little ones, everyone needs a midday snack break! Looking for a quick pick-me-up that doesn’t send you crashing from a sugar high? Protein-rich foods can give you an energy boost while stabilizing blood sugar and making you feel fuller longer.

Feeling hungry? We “dairy” you to try these #DairyAmazing high-protein snacks.

  • Baked Mozzarella Sticks – Easy to make and perfect for kiddos who love to “dip.” One serving (2 baked cheese sticks) provides 18 grams of high-quality protein!
  • Peanut Butter Honey Yogurt Dip – This dip combines the protein powerhouse of plain Greek yogurt (at 12-17 grams of protein per cup) with 3 tablespoons of peanut butter in a creamy, nutritious and delicious dip for apples (or your favorite fruit), pretzels or crackers.
  • Frozen Yogurt Bites – Like a little parfait nibble, these frozen snacks feature Greek yogurt, fruit and granola – a perfect protein bite for tiny hands.
  • Breakfast Cheese and Fruit Kabobs – This breakfast-on-a-stick recipe is great for snack time, too! Need a more “adult” version that packs the same protein punch? These Antipasti Skewers will do the trick.
  • Ham and Cream Cheese Roll Ups – Looking for something a little different? A hit at parties in the Midwest, this snack boasts 11 grams of protein per serving, thanks to the ham and whipped cream cheese.
  • Cottage Cheese – Packing 13 grams of protein per 4-ounce serving, cottage cheese is a great low-carbohydrate, yet high-protein snack. Pair it with fruit such as peaches or pineapple, serve it with cucumbers and garden-fresh tomatoes or add a dollop to this Lasagna Soup.
  • Smoothies – The possibilities (and flavor options) are endless. If protein is your goal, think about mixing your favorite fruits (and vegetables) with Greek yogurt and milk. And don’t forget other protein-boosters – such cottage cheese, whey protein or peanut butter, like in this PB&J Smoothie.

Need more inspiration? Find more high-protein recipes.

By Jenna Allen, M.S., RDN

Jenna is a registered dietitian with a passion for communicating science in an approachable way. She has been part of the Dairy MAX team since 2008. When she isn't working, Jenna is trying out new recipes with her three kids and working on her food photography. Learn more about Jenna.

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