Food & Nutrition

15 High-Protein Snacks Nutritionists Actually Eat

Nutritionists love these satisfying, high-protein snacks you can buy or make at home.

Roasted chickpeas


Roasted chickpeas are one of the best high-protein snacks, according to Malina Malkani, MS, RDN, CDN, the creator of the Wholitarian™ Lifestyle. “They are filling, portable, brimming with plant-based protein, fiber, vitamins, and minerals,” Malkani says. Plus, eating legumes like chickpeas supports digestive and heart health while offering a long-lasting source of energy, Malkani says. The pre-packaged variety is perfect on-the-go high-protein snacks. If you have time, roast them yourself and experiment with fun seasonings like cumin, pizza seasonings, and cinnamon, Malkani suggests. Chickpeas are so easy to cook, which is why they are also one of the canned foods nutritionists always buy.

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Cottage cheese


Cottage cheese could have as much as a whopping 28 grams of protein per cup—but that’s only one of the benefits. Although it took Hillary Cecere, MS, RDN, a dietitian for Eat Clean Bro, time to warm up to cottage cheese, she’s glad she did. One of the many benefits of eating cottage cheese is the particularly high amount of casein, a slow digesting protein that prevents muscle breakdown, Cecere says. Another benefit Malkani loves about cottage cheese is the calcium—an essential for bone health that helps regulate blood pressure.

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Trail mix


Nuts and seeds in trail mix are compact, minimally processed, and easy to take on the go, Malkani says. This convenient snack is especially great because the nuts provide a good source of healthy fats and protein, says Kristi King, MPH, RDN, LD, CNSC, a spokesperson for the Academy of Nutrition and Dietetics. Just try to avoid the ones with lots of candy pieces as it adds sugar and calories to the mix. Budget for trail mix and these 15 other foods nutritionists buy at Costco.

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