Everyone has their favourite form of protein - whether it's peanut butter, chicken or salmon (or something a little more adventurous). But having a protein snack handy, for when we're on the go or stuck in a meeting, is always a great idea. In fact, 6 out of 10 of us opt for a healthy snack at least once a day — and it's not just the classic protein shakes we're plumping for — the healthy snacks market is booming, with tons of protein drinks and bars ready to snack on.
But with so many to choose from, how can we identify a protein snack as a healthy alternative?
Are all high-protein snacks nutritious?
There are a vast number of high protein snacks to buy in the UK these days, but many contain an array of ingredients that most people will not understand or recognise, warns nutritional therapist Katie Skrine. 'These ingredients will impact the overall nutrient value of each bar, making them less healthy than the branding would appear.'
She advises checking for added sugar as some could 'contain similar levels of sugar to that of a normal chocolate bar. In addition, there can be lots of added sweeteners enhancing the taste but devaluing the benefits.'
While she says that the healthiest snacks are always homemade — making sure to use limited ingredients and no additives. 'Foods naturally high in protein, such as eggs, chicken slices, greek yoghurt, nuts and seeds, are best for your body and most are easily available in supermarkets, coffee shop chains or can easily be prepared at home. Also, try making your own protein balls. You can make them in batches from raw ingredients that will have maximum nutrient value.
Why is protein important?
Protein is the macronutrient your body uses to repair muscle tissue, build hormones and help you feel full (thanks to boosted levels of peptide YY). Plus, it's the building block of your bones, muscles, cartilage, skin and blood. It's essential for improving fitness and generally speeds up your training gains.
'Protein is the most important nutrient for positively changing body composition,' says Xander Pipe, fitness nutrition coach and founder of meal delivery service The Key To Food. 'Although, do note — it's important to spread your intake throughout the day in order for your body to digest it. If you eat too much in one sitting, it can place strain on your kidneys.'
While Melissa Snover, registered nutritionist and founder of Nourished adds, 'As protein helps you to feel fuller longer it can reduce hunger, potentially helping to stop snacking throughout the day and reduce the amount of calories consumed.' Therefore, it can help with supporting weight loss.
The recommended daily intake of protein for women is 45g so, for reference:
- A standard chicken breast contains roughly 26g
- Two large eggs contain around 12g
- Two tbsps peanut butter contains roughly 7g
Why eat high protein snacks?
High protein snacks, particularly those with a combination of carbohydrates and other essential nutrients, can aid with recovery post-workout. And, they can also help you to reach your recommended daily intake if you struggle to incorporate enough protein into meals (which is common amongst those following a vegetarian or vegan diet).
With all of this in mind we've rounded up the best high protein snacks — which are flavoursome, rich in protein and easy to eat on the go. Keep scrolling for 35 different high protein snacks to choose from.
Remember that you should always aim to get the majority of your nutrients from whole foods — these snacks are great for convenience, but certainly no replacement for a balanced and varied nutrient dense diet.
35 best high protein snacks UK, approved by the experts
Macros: 20g protein, 15g carb, 8.5g fat
Nutrition wins: 'This is my favourite protein bar going. The taste, the texture and the macros are all absolutely spot on', says Xander.
Coming in finger-licking flavours, such as salty peanut, hazelnut nougat, caramel cashew and cookies and cream, they’re also available in vegan alternatives. The latter is enriched with 15g of plant-based protein (a blend of soy, pea and rice), while the regular bars contain 20g of milk protein.
Even better? They’re a lower sugar option than most with just 1-2g per 55g serving. Chomp on.
Macros: 15g protein, 5.3g carbs, 0.3g fat
Nutrition wins: 'A thick and creamy high protein quark option that's just like a yoghurt and will leave you feeling satiated', Xander comments.
Macros: 20g protein, 8g carb, 9g fat
Nutrition wins: 'Fulfil bars are high in protein — an absolute yes from me', says Xander.
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Macros: 6.3g protein, 1.6g carbs, 15g fat
Nutrition wins: 'Almonds make a great high protein snack. Just one serving provides you with healthy fats and a good amount of protein, plus they're full of essential vitamins and enough energy to keep you going', says Xander.
Macros: 10.3g protein, 3g carbs, 0g fat
Nutrition wins: 'Although this product is low in calories at only 54 calories per 100g serving, it's low fat and high in protein. Why not enjoy post-dinner for a satisfying but nutrient-dense dessert?', suggests Xander.
Macros: 12g protein, 1.7g carbohydrates, 7.7g fat
Nutrition wins: 'You can't go wrong with eggs — at home, omelettes are one of my favourite go-tos', says Xander. Make up your own egg and spinach snack pot to lower costs and cut single plastic use.
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Macros: 11g protein, 4.9g carbs, 3g fat
Nutrition wins: For the times you conclude a workout craving a bag of crisps, MyProtein's Protein Crisps (yes, really) can give you that all-important protein hit (two birds, one stone).
A 25g bag has an impressive 11g protein from soy protein concentrate – so they're vegan-friendly – and there are two flavours (barbeque and sweet chilli & sour cream) to choose from.
8
GRENADE Grenade Carb Killa Birthday Cake Protein Bar
8
GRENADE Grenade Carb Killa Birthday Cake Protein Bar
Macros: 20g protein, 18g carbohydrates, 9.5g fat
Nutrition wins: 'Carb Killers are low in sugar and packed with protein — in my opinion, one of the tastiest ways to eat 250 calories', says Xander.
Macros: 4.1g protein, 1.9g carbs, 7.6g fat/serving
Nutrition wins: What's not to love about these handy peanut butter pouches? They offer a high protein snack that's arguably the easiest of all to transport (they can slot into most legging pockets for hands-free and on-the-go refueling), while fully enabling our collective hobby of snaffling nut butter sans bread. All at under 160 calories. Win.
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10
Kallo Protein Packed Lentil Cakes 100g
10
Kallo Protein Packed Lentil Cakes 100g
Now 34% Off
Macros: 1.6g protein, 4.9g carbs, 0.3g fat
Nutrition wins: Top these tasty lentil cakes with cheese, avo or nut butter for a high protein afternoon snack. They're gluten-free and high in fibre, too.
11
Clearspring Clearspring Organic Tamari Roasted Pumpkin Seeds 30g
Macros: 11g protein, 1.9g carbohydrates, 13g fat
Nutrition wins: 'An alternative high protein snack, pumpkin seeds are delicious and packed with antioxidants and minerals. Win, win', says Xander.
12
Kings Elite Snacks Black Bean Sauce Flavour Veggie Jerky
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Kings Elite Snacks Black Bean Sauce Flavour Veggie Jerky
Macros: 5.6g protein, 9.5g carbs, 1.7g fat
Nutrition wins: Plant-based, low in fat and high in fibre, Kings Veggie Jerky is a tasty snack that ticks all the boxes: packed with protein, flavoursome and zero risk of leaking over your gym kit. Made from soy, it's a great vegan substitute with a meat-mimicking texture.
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Macros: 12g protein, 12.9g carbohydrates, 3.6g fat
Nutrition wins: 'The humble edamame bean is high in protein and contain loads of good fats. Top tip: I'm partial to mine with a splash of hot sauce', shares Xander
Macros: 15.9g fat, 6g carbohydrates, 0.5g fat
Nutrition wins: 'One serving provides a natural yoghurt alternative without additional sugars that's full of protein. Top tip: it tastes great with a teaspoon of peanut butter', shares Xander.
Macros: 5.5g protein, 4.5g carbohydrates, 12g fat
Nutrition wins: An ideal grab-and-go high protein snack, Munchy Seeds Snack Packs are simple, delicious and nutritious.
Each bag contains a combo of crunchy seeds, which are bursting with essential nutrients (including protein), coated in tasty flavourings, such as tamari, salted caramel, roasted honey and warm cinnamon.
Use them as yoghurt-toppers at home or eat straight from the bag.
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Macros: 19g protein, 4g carbohydrates, 4.5g fat
Nutrition wins: 'When you're in the mood for a crunchy snack, these are a great go-to. They're high in protein at 19g per serving and offer a great alternative to your typical crisps, which are higher in fat and additives', says Xander.
17
Holland & Barrett Mixed Nuts & Raisins 850g
17
Holland & Barrett Mixed Nuts & Raisins 850g
Macros: 14g protein, 28g carbohydrates, 32g fat
Nutrition wins: 'The mix of almonds, cashews, walnuts and brazil nuts offer a great mix of vitamins, minerals and proteins, all of which come from natural sources,' says Xander.
Macros: 23g protein, 27g carbohydrates, 9.7g fat.
Nutrition wins: 'Enjoy one of these as a treat. They pack a fair protein punch and are deliciously satisfying, but do contain a fair bit of sugar, which it's important to be mindful of', says Xander
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19
ufit UFIT Iced Latte 25g Protein + Coffee Milkshake
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ufit UFIT Iced Latte 25g Protein + Coffee Milkshake
Macros: 25g protein, 12.7g carbohydrates, 0.3g fat.
Nutrition wins: Switch up your morning coffee for a protein-packed, post-workout iced latte. This one's made using 100% Arabica Coffee and has no added sugar. Score.
Macros: 3.8g protein, 13g carbohydrates, 15g fat
Nutrition wins: Vegan-friendly and full of natural, plant-based ingredients, chickpea houmous is a good source of fibre (and protein, of course!). And this one is award-winning 🏆
