16 Gut-Healthy Snacks That Are High in Protein

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Published on April 30, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

a recipe photo of the Carrot Cake Oatmeal Bars — Photo:
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Enjoy one of these flavorful bites to help keep you satisfied until your next meal. Foods like dairy, legumes and whole grains pack these snacks with at least 7 grams of protein per serving, which can help support muscle recovery, satiety and digestive health. Plus, these ingredients, in addition to fruits, vegetables, nuts and seeds, are rich in prebiotics and probiotics that can help you maintain a healthy gut microbiome. Recipes like our highly-rated Carrot Cake Oatmeal Bars are perfect with a cup of coffee before lunch. Or, try our Cottage Cheese Snack Jar for something cold, crunchy and refreshing between meals.

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Everything-Seasoned Almonds

Everything-Seasoned Almonds — Jennifer Causey

Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds.

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Carrot Cake Oatmeal Bars

a recipe photo of the Carrot Cake Oatmeal Bars — Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Enjoy these delightful carrot cake oatmeal bars, perfect for a snack or dessert alongside a steaming cup of coffee. Made with a blend of shredded carrots, oats and a hint of brown sugar, these easy bars capture the essence of carrot cake, while offering a boost of fiber and less sugar than cake. Portable and convenient, these bars can be enjoyed on the move. To make these bars gluten-free, opt for gluten-free oats.

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Cottage Cheese Snack Jar

Side view of a clear glass jar of Cottage Cheese Snack Jar recipe — Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.

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Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

Three breakfast peanut butter-chocolate chip oatmeal cakes, the one in the front halved with a dollop of peanut butter showing filling showing — Alexandra Shytsman

Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite.

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Roasted Spaghetti Squash Seeds

a bowl of the Roasted Spaghetti Squash Seeds with a spoon — Alexandra Shytsman

When you prepare spaghetti squash, don't throw away the seeds! You can turn them into a crunchy, healthy snack to enjoy on their own or sprinkled over a salad.

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Raspberry Yogurt Cereal Bowl

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

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Bread with Peanut Butter

This quick-and-easy snack is a hearty treat that is packed with protein and has heart-healthy monounsaturated fat.

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Cottage Cheese Snack Jar with Fruit

a recipe photo of the Cottage Cheese Snack Jar with Fruit — Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,

Create a creamy and on-the-go snack by combining protein-packed cottage cheese with sweet chopped peaches. When peaches are out of season, opt for frozen or experiment with an alternative such as chopped strawberries or orange segments. Elevate the flavor profile by adding a hint of vanilla extract or cinnamon to the cottage cheese. For those with a sweet tooth, a drizzle of honey or maple syrup is the perfect finishing touch.

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Ricotta & Yogurt Parfait

Ricotta & Yogurt Parfait

Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.

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Sweet and Salty Roasted Nuts

Spicy seasonings add a bit of zing to roasted nuts for an appetizer that's perfect for any occasion.

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Peanut Butter Yogurt Cup with Magic Shell Topping

a recipe photo of the Peanut Butter Yogurt Cup with Magic Shell Topping — Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco

This easy, high-protein snack tastes just like a Reese’s peanut butter cup. You can conveniently make it in the yogurt container for quick cleanup. Alternatively, if you don’t have a single-serve container, scoop 1/2 cup yogurt from a larger container into a small bowl. Any nut or seed butter would work well in this four-ingredient recipe.

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High-Protein Lemon-Blueberry Cake

a recipe photo of the High Protein Lemon Blueberry Cake

Cottage cheese is the secret star ingredient in this stunning cake. While the cheesy flavor is muted by the fruit, the inclusion of cottage cheese adds protein and keeps the cake moist. The tart flavor of the lemon is balanced by sweet blueberries. Enjoy a slice of this cake for breakfast or an afternoon snack. Or try crumbling it up and stirring into a bowl of cottage cheese or yogurt.

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Hard-Boiled Egg & Almonds

This small snack packs a nutrient punch--it's loaded with protein, heart-healthy fats, vitamins and minerals to make eating healthy easy and yummy.

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Pizza Pistachios

Pizza Pistachios — Jennifer Causey

Nutritional yeast mimics the flavor of cheese, lending a pizza-like flavor to these playful spiced pistachios.

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Cucumber-Dill Ricotta Snack Jar

a recipe photo of the Cucumber-Dill Ricotta Snack Jar — Photography: Rachel Marek, Food stylist: Addelyn Evans, Prop stylist: Gabriel Greco

This simple snack jar features herbaceous ricotta cheese alongside cucumber and bell pepper for dipping. Use any color mini bell pepper you have on hand. Cottage cheese can be substituted for the ricotta, if desired. Easily double this recipe to have a couple of snacks in the fridge.

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Edamame with Aleppo Pepper

edamame with aleppo pepper

With fruity undertones and a slight cumin taste, Aleppo pepper gives this healthy protein snack some satisfying flavor.

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