12 high protein snacks to keep you feeling fuller for longer

We know that one of the trickiest parts of a weight loss journey is changing your food habits and transitioning to a healthy diet.

It might mean eating less overall, or simply less of the foods you used to love. We want to support you through every stage of your weight loss journey — including some ideas for healthy protein snacks.

Protein is a powerful way to cut down on calorie intake, but still make sure you're full until the next meal. We're explaining everything you should know about protein — what it is, how it works, and how much you need each day. Plus, we rounded up 12 protein-packed snacks that will help you achieve your desired weight goal.

What is protein?

Protein is an important nutrient that your body uses to grow and repair cells. Most protein comes from your diet and eating high-protein foods like meat and fish, eggs, dairy, seeds, nuts, and legumes [1].

What are the benefits of protein?

There are 2 main benefits to protein. First, it helps build your body and second, it helps you feel fuller for longer. But there’s one more benefit that isn't spoken about as often: how it helps minimise food noise. Let us explain.

Builds your muscles and bones

Protein is used by your body as a source of energy, as well as an essential ingredient for building your muscles and supporting bone health [1]. Protein itself is made up of amino acids, some of which your body can make on its own (known as the non-essential amino acids).

A small number of amino acids are ones that the body can’t make on its own — these are the essential amino acids. This group has to come from your diet.

Your body uses all the different amino acids to make proteins of its own, such as your muscles and bones, enzymes, and hormones. That's one reason why a serving of protein is recommended after exercise, even if it's just going for a walk [1][2].

Keeps you fuller for longer

Another benefit to protein is that it keeps you feeling full. Some people try a diet high in protein and low in carbs to help them lose weight. This combination can help boost the metabolism and reduce food cravings [3].

One study of healthy adult women in the US even showed that a high-protein snack in the afternoon could keep you full until dinner [5]. The study compared how long the women felt full on a snack of either crackers, chocolate or high-protein yoghurt. The yoghurt group had the best results — they felt less hungry than the other snack groups, had dinner around 20-30 minutes later, and ate around 100 fewer calories at dinnertime.

Helps silence food noise

When you’re trying to lose weight, it can be hard to shut off your food cravings. As eating a high-protein diet can help you feel full, it might also help silence food noise. 

Food noise refers to a mindset where your day constantly revolves around food. Thinking about what to eat, when to eat it, and how much to have in a way that overshadows the rest of your life. For many people, feeling full can help minimise the food noise — or shut it off completely.

For others, it’s not enough to quiet the cravings and in that case, getting additional support can be incredibly beneficial.

If you're looking for a holistic approach to weight loss, Juniper's Weight Reset Program is designed by medical experts, health coaches and dietitians to help you lose weight and keep it off. Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Weekly check-ins with your health practitioner are used to track your physical, mental and biometric health, where adjustments can be made to suit your individual needs. If you want to be supported through every step of your weight loss journey, this is how to do it.

How much protein do you need?

The amount of protein you need each day depends on your age, gender, weight, and overall health [1]. Some general guidelines from Dietitians Australia are [2]:

• Adult women need 0.75 grams of protein per kilogram of body weight
• Pregnant and breastfeeding women need 1 gram of protein per kilogram of body weight
• Adult men need 0.84 grams of protein per kilogram of body weight

If you prefer round numbers, the healthy eating guidelines from the Australian government recommend [3]:

• 46 grams of protein per day for adult women
• 60 grams of protein per day for pregnant women
• 67 grams of protein per day for breastfeeding women
• 64 grams of protein per day for adult men

With a serving of protein in 2-3 meals per day, plus a healthy snack, you should have more than enough daily protein in your diet. For personalised advice on the right protein intake for your body, we recommend talking to your doctor or dietitian.

Complete vs incomplete proteins

Before we dive into our delicious snack choices, there’s one more thing you should know about protein. Not all proteins are made the same.

Remember the amino acids from earlier? And the small group that your body can’t make on its own? Well, some forms of protein have all of those essential amino acids in them. These are known as complete proteins.

Most complete proteins are meat, seafood or dairy products, and a few plant-based proteins also make the list, like soy, chia seeds, and quinoa [1][4].

The other forms of protein are known as incomplete proteins. The name sounds worse than it is. They’re still a valuable source of protein — they just don’t include all the essential amino acids [1].

Most of the incomplete proteins are plant-based. This is one reason why it’s so important for people on a vegetarian or vegan diet to eat a wide range of protein-rich foods — so they get all the essential amino acids.

Now that you’re a protein expert, we think it’s time to get into those tasty high-protein snacks.

12 high-protein snack ideas

Eating healthy snacks is an important part of any balanced diet. Those mini-meals exist to keep your energy levels high between main meals and help you fill up on many other essential nutrients [6].

A tasty snack with at least 5 grams of protein helps you feel fuller for longer, while one boasting 10 grams or more fits into the high-protein category [7].

We think a treat every so often is important for your happiness, but we also know that eating snacks that are low in fat, salt, sugar, and calories most of the time is better for your health [6].

So, here are 12 snack ideas that fit the bill for being a good source of protein and a healthy option.

1. Protein shakes 

What could be easier than mixing up protein powder and milk for a high-protein snack? If you ask us, not much. 

Juniper’s Nourish Shakes have been designed as a satisfying meal replacement, with all the nutritional benefits of a balanced meal. Each shake contains 29.4 grams of high-quality protein, plus 20 more important vitamins and minerals.

Unlike many commercial protein shakes, the Nourish Shakes were created with weight loss in mind. Even though they are low in calories, they shouldn’t leave you feeling hungry or missing out on any essential nutrients.

2. Peanut butter sandwich

We love this snack idea because it’s fast, simple, and yet still effective. A peanut butter sandwich on wholegrain bread offers around 8 grams of protein for every 2 tablespoons of peanut butter.

The healthiest form of peanut butter is the natural variety with no added salt, sugar or other fillers [1].

3. Veggies and dip 

There’s something so satisfying about a crunchy snack. For a simple fix, try veggies dipped in 2-3 tablespoons of a low-fat dip. For example, baby carrots and celery sticks with hummus or cottage cheese make for a deliciously crunchy and high-protein snack [1][6]. 

4. Greek yoghurt 

Greek yoghurt is considered by many to the be dairy king of protein. One small tub, or around 170 grams, can give you 17 grams of protein [7]. Pair it with berries and granola for a boost of flavour, a dose of fibre, and a touch of texture.

5. Oven-roasted chickpeas

It can be hard to find good protein sources on a vegan diet, but that doesn’t make it impossible. The friendly chickpea is a super source of protein with around 7 grams per serve.

Turn them into a yummy, high-protein snack by roasting them in a hot oven for around 30 minutes. You can have them plain or add a mix of spices for flavour. 

6. Trail mix 

The ultimate lazy and nutritious snack, trail mix is simply a combination of nuts, seeds, dried fruit, and sometimes sweet treats like chocolate.

It’s easy to overeat this one, so we recommend pre-packaging it into small serves (a quarter cup each). Depending on your nut and seed choices, there can be up to 6 grams of protein per serving. Some good options include cashews, walnuts, almonds, hazelnuts, macadamias, sunflower seeds, and pumpkin seeds [1].

7. Hard-boiled eggs

If you love eggs, then you’re in luck — they pack a proper protein punch. One hard-boiled egg has around 6 grams of protein, so serving up 2 mid-morning or afternoon makes for a satisfying snack [7].

If you don’t enjoy boiled eggs on their own, you can try mashing them up and spreading them on toast. Or turn them into a cheat’s version of devilled eggs — cut 2 hard-boiled eggs in half, scoop out the yolks, and replace them with 1 tablespoon of hummus per egg half. 

8. Edamame beans 

These common Japanese beans are a type of young soybean that make for an easy and filling snack. You can often find them in the freezer aisle — ready to heat and serve with a dash of salt [7]. 

Edamame beans are a great option for vegan diets and offer 17 grams of plant-based protein per cup.

9. Smoked salmon

Something fancy for your 3 p.m. slump? We suggest smoked salmon. With 10 grams of protein for a 30-gram serving of smoked salmon, this high-protein snack is both easy to make and delicious to eat [7].

For a lighter snack, try it layered on whole-grain crackers with your favourite dip. For a classic snack, have it on toast with a spread of cream cheese and cucumber slices.

10. Canned tuna on crackers 

Did you know that half a can of tuna has around 21 grams of protein? The healthiest option is tuna in spring water, but we know it’s not always to everyone’s taste. So, for a more flavourful snack — try tuna mashed with a bit of avocado, salt, and pepper, then spread on whole grain crackers [7].

11. Cottage cheese on toast

This versatile snack idea can be made either sweet or savoury in 5 minutes or less. With 12 grams of protein per half-cup serving of cottage cheese, it is verified as high-protein as well [7].

First, choose your base — either whole-grain crackers or toast work well. Next, spread your cottage cheese. For a sweet twist; drizzle with honey and top with fresh fruit and nuts. If you prefer savoury; try some smoked salmon and dill or top with avocado, sesame seeds, and cracked pepper.

12. Chia pudding

The easiest snacks are the grab-and-go kind, which also helps many people stick to a healthy eating plan. Chia pudding has 5 grams of protein per serving and is made overnight, so it's a top portable snack that is ready to go when hunger hits the next day [8].

Here are the basic steps to make chia pudding:

• Mix 2 tablespoons of chia seeds with half a cup of milk (any milk works here; unsweetened almond milk, soy milk, oat milk or regular dairy milk)
• Stir in 2 teaspoons of maple syrup or honey for sweetness
• Cover and chill overnight
• Top with fresh fruit or crushed nuts to serve

There's no shortage of delicious, quick and easy high-protein snacks for you to try, and we guarantee these will be incredibly helpful on your weight loss journey.