El Nogal, wellness nuts since 1980

5 snacks with high protein content

High-protein snacks are perfect for snacking because they are filling, healthy and tasty. But which ones are the best? Throughout this post we detail the foods that, due to their ease of preparation and high protein content, are ideal for snacking. 

5 high protein snacks

Proteins are one of the indispensable elements for the proper functioning of the organism. Thus, these molecules formed by different amino acids are essential for growth, for the maintenance of muscles, bones and tissues or for the transport of oxygen and carbon dioxide through the bloodstream, among others. 

And what is the recommended daily amount? According to the European Food Safety Authority (EFSA), consumption in adults should be 0.83 grams per day per body weight. Thus, if a person weighs 76 kilograms(167 lbs), his or her protein intake would amount to 63.08 grams per day. 

In addition to incorporating protein into the main meals of the day, it can also be included in snacks. Undoubtedly, it is the best way to eat between meals in a healthy way without having to resort to processed foods of low nutritional value. 

Of course, there are multiple snacks with high protein content and flavor, becoming excellent alternatives when you are hungry or when you want extra energy to perform better in training.

If you want to know more, keep reading, because we reveal 5 protein snacks that, in addition to being simple to prepare, are delicious and provide nutrients and vitamins that help satiate your appetite quickly and healthily.   

Nuts mix

Nuts are always a good choice if you are looking for snacks with a high protein content. Also, don’t forget that they taste great and are really easy to carry, so you can comfortably take them to the office, the gym or anywhere else. 

Among all of them, almonds stand out in any of their varieties (Marcona, Valencia…), as well as walnuts and pistachios, since they are the ones that provide the most protein.  

They also provide minerals such as potassium, calcium and magnesium, fatty acids such as Omega 3 and antioxidants such as vitamin E and selenium, among others. 

Chia pudding

Chia pudding is perfect for breakfast or a snack, it can be prepared in just 5 minutes. In addition to its high protein content, chia seeds are high in fiber, iron and calcium. To adapt it to different tastes, you can add a touch of cocoa powder, as well as sprinkle a pinch of ground cinnamon, ginger powder or nutmeg. Also, to make a more complete recipe, fresh seasonal fruit or even nuts such as almonds can be included as a topping.

High-protein snacks include almonds, canned fish and tempeh

Canned fish 

Do you know what is another of the best snacks with high protein content? It is canned fish (tuna, sardines, anchovies, mackerel…). It is not only a healthy and tasty option, but also stands out for their ease of preservation and preparation. 

Also, canned fish are characterized by their versatility in the kitchen, being able to be part of numerous recipes, from the simplest to the most elaborate. As they are already cooked, for a quick and nutritious snack, there is nothing better than consuming them alone or accompanied by a touch of lemon juice or extra virgin olive oil


Tempeh, originally from Indonesia and made from soybeans, is a perfect food if you want to opt for a healthy and protein snack. In fact, 50 grams of tempeh provide approximately 9 grams of protein. 

In addition, tempeh is low in carbohydrates and, being a fermented product, it is a source of probiotics, which improve the intestinal microbiota and strengthen the immune system. 

Greek yogurt with hemp seeds

Greek yogurt has a high protein value, as well as hemp seeds, being the perfect combination if you are looking for a healthy snack to take between meals that also provides a good dose of protein, as well as potassium, magnesium, calcium, vitamins B-12 and B-6 or iron, among others. On the other hand, it is low in carbohydrates and sodium. 

And the best part? It is really easy to prepare, being ready to eat in just a few minutes. Of course, it is a delicious snack that can be eaten at home, but also in the office. For a greater variety, it is also possible to include other types of ingredients, such as chopped fruits or nuts (almonds, walnuts…). 

El Nogal Wellness Nuts, gourmet nuts supplier

At El Nogal Wellness Nuts we supply the highest quality nuts for the retail and food sector. Unique and natural ingredients of Spanish origin that are combined with the most innovative recipes to offer tasty, healthy, protein and nutritious snacks to lovers of Mediterranean cuisine. 

For more information, please contact El Nogal. We will be happy to listen to you and advise you on everything you need. 


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