15 High Protein Snacks Great for Building Muscle Mass
Takeaways
High-protein snacks could help you build muscle mass. They can also help you feel fuller for longer—preventing you from overeating during your meals.
High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky.
Quick-and-easy high-protein snack options include canned fish, overnight oats with berries, wholegrain crackers with cheese, edamame, whey protein shake, and protein balls.
High-protein hawker snacks include peanut butter set toast, egg dosa with chana masala, and popiah.
If you have a hectic schedule, regular meals may not always be possible. Healthy snacks may be a good option in between your main meals. However, many snacks available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and even more hungry. The key is to make sure your snacks are nutritious and contain protein, especially if you are trying to gain muscle mass. Protein promotes fullness because it encourages the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels.
Check out our list of high protein snacks that contain 15g or more of protein, that are bound to keep you satiated.
Snacks on the go
Nuts
Nuts are an ideal nutritious snack. Despite being relatively high in fat, they are very filling. Nuts provide the perfect balance of healthy fat, protein, and fibre. On average, they contain around 3-7g of protein in 1 handful of mixed nuts, but they are also caloric dense - so be sure to watch your portions when you’re consuming this snack.
Peanuts, almonds and pistachios contain the highest amount of protein in the nut categories, and consuming 2.5 handfuls of these nuts will give you approximately 15g of protein.
Protein Bars
Protein bars can be your friend, but choose wisely! Buy them off the shelf, online, or make some homemade ones. These bars are easy to carry around and they are easy to whip out to satisfy your hunger.
Look for bars with at least 15 grams of protein and a sugar content of less than 6-8 grams. We did a whole video on our top picks – check it out!
Roasted Chickpeas
Craving something crunchy and salty? Roasted chickpeas are the answer! This healthy snack is packed with protein and fiber, and completely free of saturated fat, sugar, and artificial additives.
Plus, a two-thirds cup serving delivers a whopping 15 grams of protein.
Hard-boiled Eggs
Hard-boiled eggs – a classic for a reason! Each egg provides about 6 grams of protein, making it a perfect portable snack for any occasion. Bonus: eggs are surprisingly low in calories but keep you feeling full thanks to their protein content. Keep a few boiled eggs on hand for a quick and satisfying snack.
Pumpkin Seeds
Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, these power seeds are bound to make snacking a healthy affair. When you feel like munching on something, try pumpkin seeds! Swapping those chips for this will make it a much healthier alternative, and provide you with around 16g of protein per two handfuls!
Low-sodium Jerky
Craving meat? Opt for low-sodium jerky! From beef and chicken to salmon and even vegan options like mushroom or coconut jerky, there's a flavor for everyone. Beef or Chicken Jerky is high in protein, low in calories, and are super portable – perfect for on-the-go sn acking. Just skip the ones loaded with preservatives and additives.
Two long slices of beef jerky provide around 18 grams of protein.
Do take note that the sodium content can be relatively high for some, and you’ll want to keep to <2,000mg of sodium per day.
Quick and Easy Snacks
Canned Tuna/ Salmon/ Sardines
Crack open a can of tuna, salmon, or sardines for a protein punch. These tasty fish are packed with protein and omega-3 fatty acids, great for your heart.
Enjoy them straight out of the can or pile them on hearty crackers for a filling snack. Spreading 1 can of tuna over 1 packet of whole wheat biscuits provides you with almost 22g of protein!
Overnight Oats with Berries
Craving a delicious and nutritious breakfast? Whip up some overnight oats with berries for a fiber-rich, protein-packed breakfast.
To make this effortless snack, mix 1 cup of instant/ rolled oats with ½ cup of low-fat milk, ½ cup of low-fat greek yoghurt, add in 1 tablespoon of chia seeds and throw in ½ cup of your favourite chopped fruits (e.g. strawberries, blueberries, bananas, kiwi) into a small jar.
Leave it in the fridge for at least 4 hours, and ideally up to 8 hours (hence the name overnight).
This tasty yet easy to prepare snack will give you around 25g of protein!
Whole Grain Crackers with Cheese
Wholegrain crackers with cheese offer a satisfying mix of carbs and protein. The crackers provide fiber, while the cottage cheese helps you meet your calcium and phosphorus needs.
Stick to 3-4 crackers and ½ small pot of low-fat cottage cheese for a balanced snack with around 15g of protein. Remember, portion control is key!
Edamame
Edamame isn't just an appetizer anymore! These little green pods are a plant-based protein powerhouse loaded with magnesium, iron, calcium, and fiber.
One cup of edamame gives you around 17 grams of protein as well as one-quarter of your recommended daily fibre intake. Boil a cup of these and season lightly with salt and pepper for a nice finish!
You can also consider the dry-roasted versions, which are sold off the shelf and are readily available for your consumption.
Whey Protein Shake
Whey protein has been a favourite supplement among gym-goers for a long time and is a go-to source of smoothie protein in the wellness world. Whey protein is one of two categories of proteins found in dairy (along with casein) and is a byproduct of cheese and yogurt production.
A single scoop of protein powder would give you an average of about 20-25g of protein. Mix it up with a cup of milk, to further boost that to 30g of protein!
Protein Balls
Feeling creative? Make your own protein balls with oats, peanut butter, and protein powder for a delicious and healthy treat.
Add in 1 ½ cup of oats, 1 cup of natural unsweetened peanut butter, ¼ cup of honey or maple syrup, 2 scoops of protein powder into a large bowl, stir until evenly mixed. Scoop the mixture into balls, and keep it refrigerated in a covered container or tray until ready to consume.
3 protein balls would contain about 15g of protein, to help you hit your protein targets more easily.
Hawker Snacks
Peanut Butter Set Toast
Toast with a generous spread of peanut butter is a classic and satisfying snack. Compared to a Kaya toast set with butter, this is a healthier alternative with less sugar, saturated fat and calories.
Just 2 slices of wholemeal bread with 2 tablespoons of peanut butter and 2 eggs will have you going at 26g of protein.
Egg Dosa with Chana Masala
Try an egg thosai with a side of chana masala (chickpea curry) for a protein-packed vegetarian option. Thosai is a very popular and traditional South Indian dish usually eaten for breakfast or dinner. It is rich in carbohydrates and proteins, and goes well with chana masala (curry chickpeas) for an additional protein and fibre boost!
A single egg dosa with a bowl of chana masala will supply you with around 18g of protein!
Popiah
Don't forget the understated popiah, filled with protein-rich ingredients like scrambled eggs and sometimes even shrimp. It is not just filling but nourishing as well, giving your body the protein and carbohydrates it needs. Try to omit the extra lard (extra calories) and sweet sauce which will send your blood sugars high!
Having 2 rolls of popiah will dish out a good 15g of protein!
Chicken Satay
Chicken meat skewered on bamboo stick, barbequed, skinless and boneless, these grilled chicken skewers are marinated in a flavorful blend of spices. Satay stalls are common in hawker centers and offer a tasty and protein-rich snack option.
6 sticks of chicken satay will help you get 15g of protein, which is pretty decent considering they taste pretty good.
Grilled Chicken Wings
Chicken wings are a tasty and protein-rich option that you can find in some hawker centres. They will usually grill or barbecue their chicken wings with charcoal for an old school touch.
3 pieces of the chicken wing would offer you about 15g of protein.
