Tracey Warren Nutrition

High Protein
Healthy Snacks
Guide

20 snacks with real protein that keep your blood sugar steady, your energy consistent and your appetite under control.

20 Snacks 10g+ Protein Each No Prep Required Make Ahead Options Vegetarian Options Vegan Options Blood Sugar Friendly
CNM Qualified Naturopathic Nutritional Therapist
Association of Naturopathic Practitioners
Evidence-based. Honest. No fads.
Available UK-wide via video call

Most snacks do not contain enough protein to make a real difference. A rice cake, a piece of fruit, a handful of crackers – they are not bad foods, but they will not keep you full for long or stop you arriving at dinner absolutely starving.

Some of these take no preparation at all. Some take 10 minutes on a Sunday. All of them will do something a typical snack does not: actually keep you going until your next meal.

Why Protein Between Meals Matters

Protein is not just a main meal concern. What you eat between meals has just as much impact on your energy, your hunger at dinner and your blood sugar across the whole day.

Blood sugar stability: Protein slows the release of glucose into the bloodstream. A snack with protein keeps your blood sugar steadier than a carbohydrate-only snack, which means less energy dipping, less brain fog and fewer cravings an hour later.
Satiety: Protein triggers the release of satiety hormones more effectively than any other macronutrient. A snack with 15g of protein will keep you full significantly longer than a carbohydrate-only snack of equivalent size.
Muscle maintenance: Especially in perimenopause, distributing protein across the day rather than loading it into two main meals supports muscle protein synthesis more effectively. Snacks are a genuine opportunity to hit your daily target.
How much protein should a snack have: Aim for at least 10g per snack. Below that, the effect on satiety and blood sugar is minimal. Every snack in this guide hits 10g or more.
Protein at a Glance

Before you start, here is a quick reference for the protein content of the ingredients you will find throughout this guide. Worth keeping somewhere easy to find.

FoodServingProtein
Greek yoghurt (full fat)200g20g
Cottage cheese (full fat)200g22g
Hard boiled egg1 large7g
Cheddar cheese40g10g
Natural peanut butter2 tbsp8g
Almond butter2 tbsp7g
Hummus4 tbsp6g
Edamame beans100g11g
Smoked salmon60g13g
Tin of tuna100g drained24g
Hemp seeds3 tbsp10g
Firm tofu100g12g
No Prep Required

The best snack is the one you actually eat. These eight require no cooking, minimal assembly and under two minutes of thought. They are the ones to reach for on the days when you have nothing prepared.

~20g protein
Greek Yoghurt and Pumpkin Seeds

200g full fat Greek yoghurt with 2 tbsp pumpkin seeds and a drizzle of honey. The protein comes from the yoghurt; the seeds add magnesium and healthy fats.

~22g protein
Cottage Cheese and Cherry Tomatoes

200g full fat cottage cheese with cherry tomatoes, black pepper and a little olive oil. One of the highest protein snacks you can make without touching the cooker.

~14g protein
Two Hard Boiled Eggs

Boil a batch on Sunday and keep them unpeeled in the fridge for up to 5 days. With a little sea salt or a small pot of hummus alongside.

~13g protein
Smoked Salmon and Cucumber

60g smoked salmon with cucumber slices and a squeeze of lemon. No cooking, no prep, genuinely high protein and deeply satisfying.

~10g protein
Cheddar and Apple Slices

40g mature cheddar with half an apple. The fat and protein from the cheese slows the sugar from the apple and makes this far more satisfying than the apple alone.

~11g protein
Edamame with Sea Salt

100g frozen edamame beans, microwaved for 3 minutes, with flaked sea salt. One of the best plant-based snacks there is – complete protein, filling and genuinely easy.

~24g protein
Tin of Tuna with Crackers

100g tin of tuna in spring water, drained, with 3 or 4 oat cakes. The highest protein no-prep snack in this guide. Add a squeeze of lemon and some black pepper.

~10g protein
Peanut Butter on Rice Cakes

2 rice cakes with 2 tbsp natural peanut butter and sliced banana. Simple, filling and blood sugar friendly when the peanut butter is there to slow the carbohydrates down.

Not sure how much protein you actually need?

Your protein requirements depend on your age, weight, activity level and goals. Use the free protein calculator on the website to find your personal daily target.

Use the Free Protein Calculator
Make Ahead Snacks

These seven snacks take between 10 and 30 minutes to prepare but will keep in the fridge or freezer all week. Make them on Sunday and grab them without thinking.

Recipe 1
High Protein Energy Balls
Makes 16 | Prep 15 mins | No cook Stores 1 week fridge / 3 months frozen
Ingredients
  • 200g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp honey or maple syrup
  • 4 tbsp chia seeds
  • 2 tbsp hemp seeds
  • 2 tbsp ground flaxseed
  • 60g dark chocolate chips
  • 2 tsp vanilla extract
  • Pinch of salt
Method
  1. Combine all ingredients in a large bowl and mix thoroughly.
  2. Refrigerate for 30 minutes to firm up.
  3. Roll into 16 even balls using damp hands.
  4. Store in an airtight container in the fridge.
Nutrition tip: Each ball provides around 4 to 5g of protein. Eat three for a proper snack and you are hitting 12 to 15g. Make a double batch and freeze half – they defrost in 20 minutes at room temperature.
Recipe 2
Egg and Feta Muffins
Makes 12 | Prep 15 mins | Cook 20 mins Stores 4 days fridge / 2 months frozen
Ingredients
  • 10 eggs
  • 100ml whole milk
  • 150g feta, crumbled
  • 200g baby spinach, chopped
  • 1 red pepper, finely diced
  • 4 spring onions, sliced
  • 1 tsp dried oregano
  • Salt, pepper and chilli flakes
  • Olive oil for greasing
Method
  1. Preheat oven to 180c. Grease a 12-hole muffin tin generously.
  2. Whisk eggs with milk, oregano, salt and pepper.
  3. Divide spinach, pepper and spring onions between the holes.
  4. Pour egg mixture over fillings.
  5. Top with crumbled feta and chilli flakes.
  6. Bake 18 to 20 minutes until set and golden. Cool before storing.
Nutrition tip: Each muffin provides around 9g of protein. Eat two for a proper snack that will keep you going for 2 to 3 hours. Freeze in pairs and defrost overnight in the fridge.
Recipe 3
Greek Yoghurt Protein Pots
Makes 4 | Prep 10 mins | No cook Stores 3 days fridge
Ingredients
  • 800g full fat Greek yoghurt
  • 4 tbsp hemp seeds
  • 4 tbsp ground flaxseed
  • 4 tbsp pumpkin seeds
  • 4 tbsp walnuts, roughly chopped
  • 200g mixed berries
  • 4 tbsp honey
  • 1 tsp cinnamon
Method
  1. Divide yoghurt between 4 airtight containers.
  2. Stir hemp seeds, flaxseed and cinnamon into each pot.
  3. Store walnuts, pumpkin seeds and berries separately.
  4. Add toppings and honey fresh each time you eat one.
Nutrition tip: Each pot provides around 25g of protein when the hemp seeds and flaxseed are stirred in. Keep the toppings separate so the seeds stay whole and the berries stay fresh.
Recipe 4
Roasted Spiced Chickpeas
Serves 4 | Prep 5 mins | Cook 30 mins Stores 5 days airtight jar
Ingredients
  • 2 tins chickpeas, drained, rinsed and dried
  • 3 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • ½ tsp turmeric
  • ½ tsp garlic powder
  • ½ tsp chilli flakes
  • 1 tsp sea salt flakes
Method
  1. Preheat oven to 200c.
  2. Dry chickpeas very thoroughly with kitchen paper – this is essential for crunch.
  3. Toss with olive oil and all spices.
  4. Spread in a single layer on a lined baking tray.
  5. Roast 25 to 30 minutes, shaking halfway, until golden and crispy.
  6. Cool completely before storing in an airtight jar.
Nutrition tip: A 60g portion provides around 10g of plant protein. Store in a jar, not a sealed container – any trapped moisture will soften them quickly. They will keep for 5 days at room temperature if stored correctly.
Recipe 5
Cottage Cheese and Berry Pots
Makes 4 | Prep 5 mins | No cook Stores 3 days fridge
Ingredients
  • 800g full fat cottage cheese
  • 4 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 200g mixed berries
  • 4 tbsp honey
  • 4 tbsp granola
Method
  1. Mix cottage cheese with chia seeds, vanilla and cinnamon.
  2. Divide between 4 airtight containers.
  3. Store berries and granola separately.
  4. Add toppings and honey just before eating.
Nutrition tip: Cottage cheese is one of the most underrated high protein foods – 200g provides around 22g of protein. The chia seeds add another 4g and provide omega-3 fatty acids.
Recipe 6
Smoked Salmon and Cream Cheese Cucumber Rounds
Serves 4 | Prep 10 mins | No cook Stores 2 days fridge
Ingredients
  • 1 large cucumber, sliced into thick rounds
  • 120g smoked salmon, torn into pieces
  • 100g full fat cream cheese
  • Juice of half a lemon
  • Fresh dill
  • Black pepper and capers to serve
Method
  1. Slice cucumber into rounds about 1cm thick.
  2. Mix cream cheese with lemon juice and a little black pepper.
  3. Spread each cucumber round with cream cheese.
  4. Top with a piece of smoked salmon.
  5. Garnish with fresh dill and a caper.
Nutrition tip: A portion of 6 rounds provides around 18g of protein. These are elegant enough to serve to guests but practical enough to make as a desk snack. Assemble just before eating for the best texture.
Recipe 7
Nut Butter and Banana Overnight Oat Pots
Makes 4 | Prep 10 mins | No cook Stores 4 days fridge
Ingredients
  • 200g rolled oats
  • 500ml whole milk or oat milk
  • 4 tbsp full fat Greek yoghurt or coconut yoghurt
  • 4 tbsp natural peanut or almond butter
  • 4 tbsp chia seeds
  • 2 tbsp ground flaxseed
  • 2 ripe bananas, mashed
  • 2 tsp cinnamon
  • 3 tbsp honey or maple syrup
Method
  1. Mash bananas and mix with yoghurt, nut butter and honey.
  2. Add oats, chia seeds, flaxseed and cinnamon.
  3. Pour in milk and stir thoroughly.
  4. Divide between 4 jars and seal.
  5. Refrigerate overnight. Stir before eating and add fresh toppings.
Nutrition tip: Each pot provides around 18 to 20g of protein from the combination of oats, yoghurt, nut butter, chia and flax. A genuinely filling snack that works just as well as a light breakfast.

Want a plan built around your life specifically?

Knowing what to snack on is one piece of it. Understanding how your nutrition fits together around your hormones, your symptoms and your daily routine is another. That is what a consultation is for.

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Snack Boxes to Build Ahead

These five snack boxes take five minutes to assemble. Put them together on a Sunday afternoon, divide between containers, and reach for them without thinking all week.

Snack Box 1
Cheese, Vegetable and Walnut Box
Serves 1 | Prep 5 mins ~15g protein
What goes in it
  • 40g mature cheddar, cubed
  • Cherry tomatoes
  • Cucumber slices
  • Celery sticks
  • 30g walnuts
  • 4 oat cakes
How to build it
  1. Cube the cheese and place in one corner of the container.
  2. Add vegetables to fill the rest.
  3. Pack walnuts in a small pot or zip bag to keep them crisp.
  4. Keep oat cakes separate so they stay crunchy.
Why it works: The protein from the cheese and the fat from the walnuts work together to keep blood sugar stable. Far more satisfying than the same amount of crackers eaten alone.
Snack Box 2
Hummus and Vegetable Protein Box
Serves 1 | Prep 5 mins ~12g protein
What goes in it
  • 4 tbsp good quality hummus
  • Carrot sticks
  • Red pepper strips
  • Cucumber slices
  • 3 tbsp pumpkin seeds
  • 4 rice crackers
How to build it
  1. Spoon hummus into a small pot with a lid.
  2. Pack vegetables tightly alongside.
  3. Add pumpkin seeds in a small pot.
  4. Pack crackers separately to keep them crisp.
Why it works: Hummus alone is modest in protein, but pumpkin seeds add 5g more and the combination is genuinely satisfying. One of the best portable plant-based snacks.
Snack Box 3
Boiled Egg and Avocado Box
Serves 1 | Prep 5 mins ~14g protein
What goes in it
  • 2 hard boiled eggs, unpeeled
  • Half an avocado
  • Cherry tomatoes
  • Sea salt and chilli flakes
  • Small squeeze of lemon
  • 2 oat cakes
How to build it
  1. Keep eggs unpeeled until ready to eat to prevent drying out.
  2. Wrap avocado half tightly in cling film with lemon squeezed over to prevent browning.
  3. Pack tomatoes alongside.
  4. Keep salt and chilli flakes in a tiny pot.
Why it works: Eggs and avocado together provide protein, healthy fats and a combination of nutrients that genuinely supports hormone health. Squeezing lemon over the avocado and pressing cling film directly onto the flesh slows browning significantly – pack it on the day and eat it the same day for the best result.
Snack Box 4
Nut Butter, Apple and Hemp Seed Box
Serves 1 | Prep 3 mins ~12g protein
What goes in it
  • 2 tbsp natural almond or peanut butter
  • 1 apple, sliced
  • 3 tbsp hemp seeds
  • 1 tsp cinnamon
  • Small handful of walnuts
How to build it
  1. Spoon nut butter into a small pot.
  2. Slice apple and squeeze a little lemon juice over to prevent browning.
  3. Pack hemp seeds and cinnamon together in a small pot to sprinkle over.
  4. Add walnuts alongside.
Why it works: Apple alone spikes blood sugar quickly. The nut butter, hemp seeds and walnuts slow that release significantly. Hemp seeds provide all essential amino acids and are one of the best additions to any snack.
Snack Box 5
Tuna, Avocado and Cucumber Box
Serves 1 | Prep 5 mins ~28g protein
What goes in it
  • 1 tin tuna in spring water, drained
  • Half an avocado, diced
  • Half a cucumber, sliced
  • Juice of half a lemon
  • Black pepper and chilli flakes
  • 4 oat cakes or rice cakes
How to build it
  1. Drain tuna well and mix with lemon juice, pepper and chilli flakes.
  2. Dice avocado and toss with a little extra lemon juice.
  3. Layer tuna and avocado in one side of the container.
  4. Add cucumber slices and crackers separately.
Why it works: The highest protein snack box in this guide at 28g. Tuna and avocado together provide protein, omega-3 fatty acids and healthy fats. Filling enough to replace a light lunch if needed.
A Note from Tracey

The biggest mistake I see with snacking is treating it as something to minimise or feel guilty about. A well-chosen snack is not a failure of willpower – it is a completely legitimate part of how you nourish yourself across the day.

If you are getting to dinner absolutely starving, or losing energy in the mid-afternoon, or finding it impossible to stop eating in the evenings, snacks are not the problem. The wrong kind of snacks are. Protein changes that.

Five Rules for Better Snacking

Always include protein. A snack without protein is just an appetite trigger. Every snack in this guide hits 10g or more.

Pair carbohydrates with fat or protein. Fruit, crackers and rice cakes are fine – but always alongside something that slows the release. Never alone.

Prepare ahead. The snack you actually eat is the one that is ready. Build your snack boxes on Sunday.

Snack when you are actually hungry, not out of habit. Mid-morning and mid-afternoon are the natural gaps. If you are not hungry, you do not need to snack.

Do not skip the snack and then overeat at dinner. Arriving at a main meal starving leads to eating faster and eating more than you need. A well-timed snack often means you eat more slowly and more calmly at the next meal – and stop when you are actually full rather than when the plate is empty.

Tracey Warren, Naturopathic Nutritional Therapist
About Tracey Warren

Naturopathic Nutritional Therapist

I became a Naturopathic Nutritional Therapist because I spent years fighting my own body before I realised the approach was the problem, not me. I trained at the College of Naturopathic Medicine and I am accredited by the Association of Naturopathic Practitioners.

I work with women across the UK via video call, specialising in weight loss, perimenopause, gut health, cholesterol and cancer support. No fad diets, no restriction, no starting again on Monday.

I give away my best ideas for free. Women come to me when they want help making it work for their life specifically.

Visit traceywarrennutrition.co.uk
Tracey Warren Nutrition

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