High protein snack ideas that actually deliver

Feeling snack-ish but still want to hit your protein targets? We get it. The afternoon munchies are real, and most times they aren’t moved by your macros.

But here's the thing: you don't have to choose between satisfying your cravings and sticking to your goals. These high protein snacks will keep you fuelled and focused, without any of the usual post-snack regret.

Let's tuck in to some protein snack ideas that actually work (and taste good, too).

Why high protein snacks matter

Before we get to the good stuff, let's talk about why protein snacks are worth prioritising. Protein intake:

• keeps you fuller for longer
• supports muscle recovery after your workouts, and
• gives your metabolism a little boost.

Plus, those sugar-loaded snacks leave you crashing an hour later. Healthy protein snacks, on the other hand, provide sustained energy that carries you through to your next meal.

Your fab five, high protein, low calorie snacks

1. Cottage cheese – the comeback kid

Once the butt of every diet joke, cottage cheese is having its moment,  and rightfully so. This creamy champion packs around 14g of protein per half-cup serving.

Incredibly versatile, you can mix it with berries for a sweet fix or go savoury with cucumber and herbs. Try it with a drizzle of honey and crushed nuts for a dessert-like treat that won't derail your goals.

2. Boiled eggs – simple but effective

Sometimes the best solutions are the simplest ones. A couple of boiled eggs delivers about 12g of protein and are ready to go when you are. Prep them at the start of the week and you've got instant high protein snack sorted.

Want to jazz them up? Try them sliced on wholegrain crackers or mashed with avocado. For easy egg recipes to increase protein intake, we've got you covered with creative ways to add more eggs to your diet.

3. Protein shakes – not just for gym bros

A quality protein shake can deliver 20-30g of protein and takes seconds to prepare. Blend with frozen fruit for a smoothie-style treat or keep it simple with just water or milk. The key is finding a powder that doesn't taste like chalk (yes, they exist).

4. Yoghurt – choose wisely

Greek yoghurt is your friend here, offering around 15-20g of protein per serving. But here's where you need to be smart because not all yoghurts are created equal. Skip the flavoured varieties loaded with sugar and stick to plain Greek yoghurt.

Add your own toppings like berries, nuts, or a small drizzle of honey. Your stomach will be saying Efkharisto (That’s Greek for “thank you”) before you know it!

5. Baked beans – the underrated hero

Beans, beans, the magical fruit, the more you eat, the more you…well, we’re sure you know the rest. A half-cup of baked beans serves up about 6g of protein, plus fibre to keep you satisfied.

They're also one of the few plant-based foods packed with protein that are both budget-friendly and shelf-stable. Toast some wholegrain bread, and you've got a proper snack that'll keep hunger at bay.

Don't be fooled by fancy packaging

Just because something screams "high protein" on the label doesn't mean it's actually worth your money (or calories). Some of these so-called “protein snacks” are basically lollies in disguise. Sugar is often the first ingredient and they’ve barely enough protein to write home about (shakes fist in the air).

Always flip that package and check the nutrition panel. Look for snacks that deliver at least 5-10g of protein per serving and watch out for hidden sugars masquerading as health food.

Get personalised nutrition advice

While these protein snack ideas are a great starting point, everyone's nutritional needs are different. What works for your gym buddy might not be perfect for you.

That's where Virgin Active’s Personal Trainers come in. Our trainers can help you create a nutrition plan that fits your lifestyle. Because let's be real, the best nutrition plan is the one you'll actually stick to.