Posted on: December 12, 2016 at 11:29 am
Last updated: July 21, 2020 at 12:03 pm

This fantastic article was written by Sarah Biren, a baker, cook, author, and blogger living in Toronto. We encourage you to check out her website here


We all know that hungry feeling that comes around mid-afternoon. Choosing the perfect snack can be very challenging, especially with unhealthy options like chips and cookies constantly present. We know we should be eating something with protein that will keep us satisfied until dinner. Chowing down on carb-heavy snacks won’t keep anyone full for very long.

The the most obvious choice for a quick midday food is the classic hard-boiled egg which contains 6 grams of protein. Yet eggs can quickly become dull which might tempt you to turn to less nutritious choices. If you are stuck in a boring snack rut, here are 20 options that have more protein than an egg.


20 Portable Snacks That Have More Protein Than a Hard Boiled Egg


1. Nut Butter Boat

Turn this childhood favorite into an ultimate protein snack! Simply load a celery stick with any nut butter of your choice (like almond, cashew, walnut) and top it with a few raisins or almonds. If you don’t like celery, you can scoop out the center of an apple and fill it with the nut butter.


  • 2 tablespoons of natural nut butter with 1 cup of apple or celery slices.
  • 8.3 grams protein

2. Mixed Nuts or Trail Mix

Most commercial trail mixes are packed with processed sugar, but it’s easy to throw together your own. Try mixing a variety of dried fruit, nuts, coconut, and cocoa nibs. Keep in mind that almonds and pistachios have the highest protein content.



  • 1 tablespoon of each: almonds, pistachio, sunflower seeds, walnuts, and raisins.
  • 6.5 grams protein

3. Pumpkin Seeds

You may have tossed out the seeds while pumpkin carving, but they are actually full of fiber and immunity-protecting zinc. Try roasting them next time!


  • 2/3 cup pumpkin seeds, rinsed and sprinkled with 1 teaspoon curry powder and pinch of salt.
  • Roasted for 20 minutes at 300 degrees.
  • 8 grams protein

Try this delicious Pumpkin Smoothie next!

4. Chunky Monkey Shake

Here is a great alternative to a protein powder. This banana drink is a great post-gym refreshment.


  • 1 banana, 1 tablespoon peanut butter, and 1 cup of dairy-free milk blended with 1 cup of ice
  • 15 grams protein

5. Mini Bean-and-Cheese Quesadilla

If you’ve got a few minutes for prep, this simple recipe is completely worth it. Cook a gluten-free tortilla in a dry pan until it is lightly browned and the black beans are warmed. You can also wrap it in foil and save it for later!


  • 1/2 cup black beans, and 1 tablespoon salsa in a small gluten-free tortilla
  • 8 grams protein

6. Edamame Poppers

These little beans are phenomenal when it comes to protein content! Eating them out of their pods is the perfect way to snack. Buy fresh and steam them, or you can choose the pre-cooked frozen variety and defrost them in the microwave.


  • 1 cup edamame pods with a pinch of sea salt
  • 15 grams protein

7. Hummus Dippers

Have you got a travel coffee mug? Here’s how you can transform it into an on-the-go mid-afternoon snack: Fill it with your favorite hummus and stick in a handful of veggie sticks like carrots, celery, and snow peas. Screw on the top and you are all set!


  • 1/3 cup hummus with 1/2 cup mixed vegetable sticks
  • 6.7 grams protein

Give this Pumpkin Hummus recipe a try!

8. Greek Yogurt and Granola

Greek yogurt has a higher protein content compared to regular yogurt, in addition to providing calcium and inflammation-fighting probiotics. Make sure the brand you choose is organic and plain with no added sugar or fruity syrup at the bottom. If you have dairy allergies, consider making your own with this delicious recipe for DIY Coconut Cashew yogurt.


  • 1 single-serving container organic, plain yogurt with 2 tablespoons granola
  • 16 grams protein

9. Mini PB&J

Let’s revert to the lunchbox classic for a quick, filling, and tasty snack. Make sure you use all natural peanut (or almond) butter and fruit juice sweetened jam to steer clear from those unnecessary trans fats and sugars.


  • 1 slice gluten-free bread with 1 tablespoon natural peanut butter and 1 teaspoon all-fruit jelly
  • 9 grams protein

10. Perfect Parfait

Fill any transportable container with alternative layers of organic, plain Greek yogurt with fresh or frozen fruit. Top it off with a drizzle of honey and a sprinkle of toasted gluten-free oats to add a special crunch this protein and probiotic-rich treat.


  • 1/2 cup organic, plain Greek yogurt with 2 tablespoons oats and 2 tablespoons berries
  • 12.9 grams protein

11. Thanksgiving Snack

Here is the ultimate go-to to satisfy your hunger for a far-off meal, or after a hard workout. This recipe takes the delicious flavors of Thanksgiving and packs it into one protein-rich mini-meal.


  • One piece gluten-free bread, sliced lengthwise, top with 2 slices of roasted turkey, 1 lettuce leaf, 1 slice tomato, 1 teaspoon mustard, and 1 teaspoon dried cranberries
  • 20 grams protein

Thanksgiving pumpkin leftover? Here are 8 Gluten/Sugar Free Recipes!

12. Tuna and Crackers

Gain some vitamin D and omega-3 fatty acids when you reach for your afternoon munchies. So scoop up that tuna on a few gluten-free crackers or rice cakes for a simple and satisfying snack.


  • 1 single serving (3-ounce) of wild albacore tuna salad and gluten-free crackers
  • 12 grams protein

13. Basic Burrito

If the 3:00 slump hits you hard, you might want to try something spicy to wake you up. The black beans are full or protein and a spoonful of salsa can provide with cancer-fighting lycopene.


  • 1 small gluten-free tortilla, 4 tablespoon mashed black beans, 1 tablespoon salsa
  • 10 grams protein

14. Toasted Quinoa

You have probably never tried this unconventional way to enjoy this naturally gluten-free superfood. Toast the quinoa with some flax, coconuts, and some maple syrup and sprinkle it on top of yogurt, or munch on it by the handful.


  • 1/3 cup quinoa, ½ tablespoon ground flax, 1 tablespoon shredded coconut, 1 tablespoon maple syrup.
  • Toast for 10 minutes at 425 degrees F.
  • 9.4 grams protein

15. Protein Bites

For all of those with a sweet tooth, this is the snack for you! You need only four ingredients, no baking, and the result is easily portable. The nut butter provides most of the protein while the gluten-free oats and dark chocolate chips add fiber and antioxidants to this cookie-like food.


  • 1 1/2 tablespoon nut butter, 3 tablespoons gluten-free oats, 1/2 tablespoon organic honey, 1/2 tablespoon dark chocolate chips.
  • Roll into balls.
  • 8 grams protein

16. “Cheesy” Popcorn

Popcorn is a naturally healthy snack when not layered with butter and artificial flavoring. It’s a fibre-rich and satiating whole grain, and you can increase it’s protein content with vitamin B-packed nutritional yeast.


  • 3 cups air-popped popcorn coated with 2 tablespoons nutritional yeast and a sprinkle of salt
  • 8.9 grams protein

Try these 3 Delicious and Healthy Popcorn Recipes!

17. “Cheesy” Kale Chips

High sodium potato chips are one of the easiest foods to overeat in one sitting. (How many times have we said: “Someone take these away from me!”)

The next time you crave the munchies, bake some homemade kale chips. You get a crunchy snack with over 40% of the daily value of vitamin A and C, and of course, protein from the nutritional yeast topping.


  • 2 cups kale leaves covered with 1 tablespoon olive oil and 2 tablespoons nutritional yeast.
  • Bake for 15 minutes at 325 degrees F.
  • 9 grams protein

18. Homemade Chia Pod

This recipe calls for some planning ahead of time planning, but with minimal effort and the result is well worth the wait.

Simply soak the chia seeds in non-dairy milk in any portable container for a snack that provides you over 30% of your daily value for iron, calcium, and magnesium. All you have to do is grab it and go.


  • 1/4 cup chia seeds with 1 cup almond milk and 1/2 tablespoon honey
  • 7 grams protein

19. Roasted Chickpeas

These underrated legumes lower cholesterol and are rich in fiber and protein. Spice the chickpeas and roast them for a crunchy snack that can easily transported.


  • 3/4 cup chickpeas with 1 tablespoon each of olive oil, salt, and cayenne pepper.
  • Roast for 20 to 30 minutes.
  • 9 grams protein

20. Homemade Protein Bar

It’s easily to grab a store bought protein bar when you are feeling hungry during the day, but those products are usually full of sugar and fats. Honestly, just have a candy bar! Instead, bake your own bars with whole, healthy ingredients. Here is a great recipe to try for your next post-workout snack.

Here are a few more great protein filled meals to give a try!

Sarah Schafer
Founder of The Creative Palate
Sarah is a baker, cook, author, and blogger living in Toronto. She believes that food is the best method of healing and a classic way of bringing people together. In her spare time, Sarah does yoga, reads cookbooks, writes stories, and finds ways to make any type of food in her blender. Her blog The Creative Palate shares the nutrition and imagination of her recipes for others embarking on their journey to wellbeing.

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