10 High-Protein Snack Recipes (with plant-based options!)

Hey, fam! Welcome back. Today I’m sharing 10 high-protein snack recipes (I even included plant-based recipes! 🤤). I know that mom life is a BUSY life. Snacks are super helpful when the hunger hits but you don’t always have time to prepare a meal. So you grab a quick snack and go about your day… only to be hungry a little while later.

A lot of snacks today are high in everything… BUT protein! Eating snacks lacking in protein will leave you feeling unsatisfied and craving more. The key to any fitness goal is to make sure your snacks are nutritious and contain protein. That’s why I’ve skipped the BS and created 10 high-protein snack recipes for you to try TODAY! 

When your between-meals-hunger hits you, what you eat will determine how the rest of your day goes! 

High protein snacks are a great tool to keep your hunger under control and your muscles properly fueled. The recommended amount of protein for active people is roughly 1g/lb of body weight, so it is important you make sure not only your meals but also your snacks are getting you closer to your goals. 

Protein is a vital macronutrient that’s found in pretty much every tissue and organ in the body. Your hair, muscles, bone, and skin as well as many processes in your body like carrying oxygen to your blood, use protein to function (1,2). 

Protein is probably the most important macronutrient and it should be the foundation of all your meals or snacks! Whether your fitness goal is to shed a few pounds or to gain lean muscle (tone up). Protein is known as the building block of the human body. These building blocks are made up of smaller units called amino acids. 

These amino acids are used to build and repair muscles and bones in your body as well as to make enzymes and hormones. Another important factor is that protein can also be used as an energy source through a process called gluconeogenesis, although it is not its primary function nor the most optimal way to generate energy for the body.

Here are 10 High Protein Snack recipes that are not only healthy but absolutely delicious… AND you can enjoy them on the GO! 

10 High Protein Snack Recipes

Buffalo Chicken Wings

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 20 minutes

An image of stick buffalo wings on a white plate for our 10 high protein snack recipes

Ingredients:

  • 2 pounds chicken wings
  • ¼ cup red hot sauce
  • 3 tablespoons butter, melted
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • 1/8 teaspoon garlic powder
  • Salt and freshly ground black pepper, to taste

Instructions:

  1. Cut off wing tips and then, cut each wing at the joint.
  2. In a large bowl, add the hot sauce, butter, paprika, cayenne pepper, garlic powder, salt and black pepper and mix until well combined.
  3. Reserve 2 tablespoons of marinade in a small bowl.
  4. In the bowl of remaining marinade, add chicken wings and toss to coat well.
  5. Set aside at room temperature for about 30 minutes.
  6. Preheat the oven to the broiler. Arrange a rack about 4-5-inch from the heating element.
  7. Remove the wings from the bowl and discard the marinade.
  8. Arrange the wings over the rack of a broiler pan. 
  9. Broil for about 10 minutes per side.
  10. Remove chicken wings from the oven and coat with reserved marinade evenly.
  11. Serve hot. 

Nutritional Information per Serving:

Calories: 341
Fat: 17.1g
Sat Fat: 6.7g
Carbohydrates: 0.5g
Fiber: 0.2g
Sugar: 0.2g
Protein: 43.9g

Chicken Nuggets

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 10 minutes

This High-Protein Snack is Chicken Nuggets with a bit of Ketchup on a wooden plate

Ingredients:

  • 2 (8-ounce) skinless, boneless chicken breasts, cut into nuggets shape
  • ½ cup tapioca flour
  • ½ cups blanched almond flour
  • 2 large eggs
  • ½ teaspoon paprika
  • ½ teaspoon onion powder
  • ¼ teaspoon freshly ground black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • 4-6 tablespoons olive oil

Instructions:

  1. In a shallow bowl, crack the eggs and beat well.
  2. In another shallow bowl, add the flours and spices and mix until well combined.
  3. Dip the chicken nuggets in beaten eggs and then coat with the flour mixture evenly. 
  4. Heat oil in a large skillet over medium-high heat and cook the chicken nuggets for 5 minutes per side or until golden brown.
  5. Remove from the heat and transfer the nuggets onto a paper towel-lined plate to drain. 
  6. Serve warm.

Nutritional Information per Serving:

Calories: 270
Fat: 15.8g
Sat Fat: 2.9g
Carbohydrates: 11g
Fiber: 1.1g
Sugar: 0.3g
Protein: 21.6g

Fish Sticks

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 20 minutes

Fish sticks with a slice of lemon on a cutting board as an example of high-protein recipes

Ingredients:

  • 1 pound tilapia fillets, cut into strips
  • 1 cup almond flour
  • Salt and ground black pepper, as required
  • 2 large eggs, beaten
  • 1½ cups Parmesan cheese, shredded

Instructions:

  1. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.
  2. Using a shallow bowl, add the flour, salt, and black pepper and mix until well combined.
  3. In a second shallow bowl, place the eggs and a splash of water and beat well.
  4. Then, in a third shallow bowl, place the cheese.  
  5. Coat the tilapia strips with the flour mixture, then dip into the beaten eggs, and finally, coat with the cheese. 
  6. Arrange the tilapia strips onto the prepared baking sheet in a single layer.
  7. Bake for about 18-20 minutes or until done completely.
  8. Remove from the heat and transfer the tilapia strips onto a platter.
  9. Serve warm.

Nutritional Information per Serving:

Calories: 281
Fat: 16.7g
Sat Fat: 5g
Carbohydrates: 4.8g
Fiber: 2g
Sugar: 0.1g
Protein: 2.7g

Coconut Shrimp

Servings: 8
Preparation Time: 20 minutes
Cooking Time: 20 minutes

Coconut shrimp on a blue plate with sauce and limes

Ingredients:

  • 3 eggs
  • ½ cup panko breadcrumbs
  • 1 teaspoon sugar
  • 1 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon onion powder
  • Salt and freshly ground white pepper, to taste
  • ½ cup unsweetened coconut flakes
  • 24 medium raw shrimp, peeled and deveined

Instructions:

  1. Preheat the oven to 425 degrees F. Grease a large baking sheet with parchment paper.
  2. In a shallow dish, crack the eggs and beat lightly.
  3. In the second shallow dish mix together the remaining ingredients except for coconut and shrimp.
  4. Finally, in a third shallow dish, place the coconut flakes
  5. First, dip the shrimp in eggs and then roll into the pork rinds mixture.
  6. Again dip in eggs and then roll into coconut flakes. 
  7. Place the shrimp onto a prepared baking sheet in a single layer.
  8. Bake for about 15-20 minutes. 
  9. Serve warm.

Nutritional Information per Serving:

Calories: 176
Fat: 7.2g
Sat Fat: 4.5g
Carbohydrates: 4.7g
Fiber: 1.1g
Sugar: 1.3g
Protein: 18g

Mozzarella Sticks

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 6 minutes

A stylish image of high protein mozzarella sticks with ketchup and mayo

Ingredients:

  • 8 bacon slices 
  • 8 mozzarella cheese sticks, frozen overnight
  • 1 cup olive oil

Instructions:

  1. Wrap a bacon slice around each cheese stick and secure with a toothpick. 
  2. In a cast-iron skillet, heat the oil over medium heat and fry the mozzarella sticks in 2 batches for about 2-3 minutes or until golden brown from all sides.
  3. With a slotted spoon, transfer the mozzarella sticks onto a paper towel-lined plate to drain.
  4. Set aside to cool slightly.
  5. Serve warm.

Nutritional Information per Serving:

Calories: 740
Fat: 72.1g
Sat Fat: 16.1g
Carbohydrates: 0.5g
Fiber: 0g
Sugar: 0g
Protein: 23.2g

Plant-Based High-Protein Snacks Recipes

Date & Peanut Bites

Servings: 4
Preparation Time: 15 minutes

Date energy protein balls in a bowl

Ingredients:

  • 9 Medjool dates, pitted
  • 2 tablespoons natural peanut butter
  • Pinch of salt
  • ½ cup roasted unsalted peanuts 
  • 1/3 cup oats
  • ½ cup coconut, shredded
  • 2 tablespoons cacao powder
  • 1 scoop vanilla pea protein powder

Instructions:

  1. In a bowl, place the dates and top with hot water. Set aside for about 5 minutes.
  2. Drain the dates well.
  3. In a food processor, add the dates, peanut butter, and salt and pulse until smooth.
  4. Add the remaining ingredients and pulse until just combined.
  5. Make small equal-sized balls from the mixture.
  6. Arrange the balls onto a parchment paper-lined baking sheet in a single layer.
  7. Refrigerate to set for about 2 hours before serving.

Nutritional Information per Serving:

Calories: 404
Fat: 17.7g
Sat Fat: 5.6g
Carbohydrates: 53.2g
Fiber: 8.3g
Sugar: 36.8g
Protein: 16.2g

Chocolate Pumpkin Bars

Servings: 10
Preparation Time: 15 minutes

Chocolate and pumpkin seed bars on a white plate with crocheted pumpkins in the background

Ingredients:

  • 1½ cups rolled oats
  • 1 cup plus 2 tablespoons creamy peanut butter 
  • 10 Medjool dates, pitted 
  • ½ cup vegan vanilla protein powder 
  • 2 tablespoons chia seeds 
  • ¼ teaspoon kosher salt
  • 2-4 tablespoons almond milk
  • 1/3 cup vegan mini chocolate chips 

Instructions:

  1. Line an 8×8-inch baking dish with parchment paper.
  2. In a food processor, add the oats, peanut butter, and dates and pulse until just combined.
  3. Add the protein powder, chia seeds, and 2 tablespoons of almond milk and pulse until well combined. 
  4. Transfer the mixture into a bowl and gently fold in the chocolate chips.
  5. Place the mixture into the prepared baking dish and with your hands, press to smooth the surface.
  6. Freeze for about 20-60 minutes or until set completely.
  7. Cut into desired-sized bars and serve. 

Nutritional Information per Serving:

Calories: 345
Fat: 17.9g
Sat Fat: 4.4g
Carbohydrates: 36.5g
Fiber: 5.4g
Sugar: 21.4g
Protein: 15g

Chocolate Banana Cookies

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 14 minutes

Recipe for High Protein Snacks: A stack of Chocolate Chip Cookies

Ingredients:

  • 2 medium ripe bananas, peeled 
  • 2 scoops of unsweetened vegan protein powder
  • 1 cup old fashioned oats
  • 2 tablespoons unsalted peanut butter
  • 2 tablespoons vegan mini chocolate chips

Instructions:

  1. Preheat the oven to 350 degrees F. Line a large baking sheet with greased parchment paper.
  2. In a bowl, add bananas, and with a fork, mash well. 
  3. Add the oats, protein powder, and peanut butter and mix until well combined.
  4. Gently, fold in the chocolate chips.
  5. Spoon the mixture onto the prepared cookie sheet in a single layer and with your finger, flatten each cookie slightly.
  6. Bake for about 12-14 minutes or until golden brown. 
  7. Remove from oven and place the cookie sheet onto a wire rack to cool for about 5 minutes.
  8. Now, invert the cookies onto the wire rack to cool before serving.

Nutritional Information per Serving:

Calories: 242
Fat: 7.6g
Sat Fat: 2.6g
Carbohydrates: 29.1g
Fiber: 4.6g
Sugar: 6g
Protein: 14.2g

Crispy Tofu Bites 

Servings: 3
Preparation Time: 15 minutes
Cooking Time: 30 minutes

A plate of fried tofu bites with limes and peanut sauce as a plant-based high protein snack

Ingredients:

  • A (14-ounce) package extra-firm tofu, drained, pressed, and cubed
  • 1 tablespoon cornstarch 
  • 1 tablespoon low-sodium soy sauce
  • Tablespoon of olive oil
  • Freshly ground black pepper, to taste

Instructions:

  1. Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper.
  2. In a bowl, add all the ingredients and toss to coat well.
  3. Arrange the tofu cubes onto the prepared baking sheet in a single layer.
  4. Bake for about 25-30 minutes, tossing once halfway through.
  5. Serve hot. 

Nutritional Information per Serving:

Calories: 172
Fat: 12.4g
Sat Fat: 1.4g
Carbohydrates: 4.1g
Fiber: 0.6g
Sugar: 1g
Protein: 14g

Spicy Chickpeas

Servings: 8
Preparation Time: 10 minutes
Cooking Time: 45 minutes

A paper cone of spicy baked chickpeas with green coriander leaves around it

Ingredients:

  • 4 cups cooked chickpeas
  • 2 garlic cloves, minced
  • ½ teaspoon dried oregano, crushed
  • ½ teaspoon smoked paprika
  • ¼ teaspoon ground cumin
  • Salt, to taste
  • Tablespoon olive oil

Instructions:

  1. Preheat the oven to 400 degrees F. Grease a large baking sheet.
  2. Place chickpeas onto the prepared baking sheet in a single layer.
  3. Roast for about 30 minutes, stirring after every 10 minutes.
  4. Meanwhile, in a small bowl, mix together garlic, oregano, and spices.
  5. Remove the baking sheet from the oven. 
  6. Place the garlic mixture and oil over the chickpeas and toss to coat well.
  7. Roast for about 10-15 minutes more.
  8. Now, turn the oven off but leave the baking sheet inside for about 10 minutes before serving.

Nutritional Information per Serving:

Calories: 381
Fat: 7.8g
Sat Fat: 0.9g
Carbohydrates: 61.1g
Fiber: 17.5g
Sugar: 10.7g
Protein: 19.4g

I love having a high-protein snack in the middle of a busy day when that hunger hits between meals. These recipes keep me full and satisfied! Which one of these 10 high-protein snack recipes is you most excited to try? Let’s chat about all things food on Instagram! You can find me @nathaliamelofit. If you make any of these recipes, make sure to post and tag me! 

Also, if you loved this blog, you will definitely love my high protein recipes under $5! I’m going to be helping you craft budget-friendly high protein recipes… for UNDER $5! 

Ready for budget-friendly sources of protein? Let’s get right into it with Part 2. (When you make these, make sure to let me know how it goes! Tag your recipes #inthekitchenwithNat and @nathaliamelofit on social media.)

The next date for our MOST LOVED program has just been announced, and you can join NOW for over 60% OFF! Come join the next 5 Week Super Shred Challenge- Fall Edition, and get in the best shape of your life for this year’s holiday pictures!

And finally, make sure that you help other mamas find these 10 high-protein snack recipes by sharing this post to Pinterest. You can also follow me there for more life, family, and food inspiration! (@nathaliamelofit)