9 High-Protein Snacks Dietitians Recommend for Better Blood Sugar

0Registered dietitians have several favorite protein snacks that are easy to stock in your kitchen.Credit: Natalia Lebedinskaia / Getty ImagesFact checked by Nick Blackmer

Why this matters: Protein-rich snacks help keep you full, support muscle repair, and slow blood sugar spikes after eating.

What you can do: Choose snacks like plain Greek yogurt, cottage cheese, or nuts, pairing protein with fiber when possible.

The payoff: Choosing protein-rich snacks with fiber can help keep your blood sugar steady and energy levels stable throughout the day.

Protein helps keep you full and supports muscle repair. Pairing carbohydrate-containing foods with protein can also slow how quickly your blood sugar rises after eating. But with store aisles packed with protein-rich snacks, how do you know which options to choose? We asked registered dietitians to share their favorites, plus tips to help these snacks fit into a blood sugar–friendly eating plan.

Greek yogurt is rich in protein and probiotics, the “good” bacteria that support gut health.

“It’s incredibly versatile—enjoy it plain, mix with fruit, chia seeds, high-fiber cereal or nuts, or use it as a base for a savory dip. Try mixing hummus with Greek yogurt to give your snack more staying power,” said dietitian and health coach Jessica Cording, MS, RD, CDN, IFNCP.

Choose plain, unsweetened Greek yogurt to limit added sugar, and top it with berries or nuts for extra fiber.

Cottage cheese averages about 12 grams of protein per half-cup. It’s convenient and filling on its own, but also pairs really well with fruit, veggies, or spices.

“Besides enjoying with a spoon, it also makes a great topping for whole-grain or sweet potato toast. If you choose a cultured version, you’ll also get a dose of probiotics,” said Cording.

“A handful of mixed nuts offers a plant-powered punch of protein, healthy fats, and fiber, which help keep you full, steady your blood sugar, and curb cravings,” said Lena Beal, MS, RDN, LD, CCTD, a transplant dietitian at Piedmont Atlanta Hospital and spokesperson for the Academy of Nutrition and Dietetics. “They’re shelf-stable, portion-friendly, and easy to toss into a bag or desk drawer for on-the-go snacking.”

Chocolate milk is an accessible, nutrient-dense choice. “It’s a perfect post-workout recovery snack, delivering high-quality whey and casein proteins to support muscle repair,” said Beal. “It’s also rich in electrolytes like potassium and calcium. Plus, the taste can satisfy a sweet craving while fueling your body.”

If blood sugar management is your goal, check the serving size, total carbohydrates, and added sugars when choosing chocolate milk. Its protein doesn’t cancel out the blood sugar effects of its carbohydrates.

Hard-boiled eggs are a convenient, portable, and nutrient-rich snack. Hard-boiled eggs are rich in protein, B12, and choline. Meat sticks are protein-packed and also a good source of iron, calcium, and potassium.

“This combo gives you around 20 to 22 grams of protein, depending on the brand of meat stick. It’s incredibly easy to prep or pack on the go,” said Rachael DeVaux, RD, CPT, is a registered dietitian, certified personal trainer, and cookbook author.

Unsweetened yogurt with protein powder is a delicious, dessert-like snack that’s blood sugar–friendly.

“Start with about half a cup of your favorite unsweetened yogurt—Greek yogurt for more protein or coconut yogurt for a dairy-free option—then stir in half a serving of protein powder,” said DeVaux. “Top with fresh berries, raw nuts, or granola for crunch and fiber.”

Chia offers fiber and omega-3s, while the added protein helps with blood sugar balance and satiety.

“Mix chia seeds with unsweetened plant-based or dairy milk and a scoop of unflavored or lightly flavored protein powder for a creamy, make-ahead snack,” said Grace Derocha, MBA, RD, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Roasted edamame are an easy, portable, grab-and-go snack that’s rich in fiber, protein, and minerals such as iron and magnesium. Chickpeas are a crunchy, savory option packed with protein and other nutrients such as fiber, potassium, iron, magnesium, and phosphorus.

“These are great picks because they’re rich in protein, promote satiety, and support stable blood sugar—key benefits for sustained energy and overall wellness,” said Derocha.

Turkey or chicken roll-ups are a quick, no-cook, high-protein snack that is low in carbs and easy to take on the go. “Paired with avocado or bell peppers, they offer added nutrients and healthy fats to support satiety and muscle maintenance,” said Angel Planells, MS, RDN, a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Depending on your age and sex, you should consume anywhere from 5 ounces to 7 ounces of protein per day. The U.S. Department of Agriculture recommends the following:

Females, 19-30 years: 5 to 6½ ounces (oz) equivalents

Males, 19-30 years: 6½ to 7 oz equivalents

Females, 31-59 years: 5 to 6 oz equivalents

Males, 31-59 years: 6 to 7 oz equivalents

Females, 60 years and older: 5 to 6 oz equivalents

Males, 60 years and older: 5½ to 6½ oz equivalents

One ounce equivalents include one egg, one tablespoon of peanut butter, and half an ounce of nuts or seeds.

“While there is no official definition of a high-protein snack, I generally tell clients that a snack with 10-25 grams of protein is considered a high-protein snack,” said Cording. “Not everyone needs a high-protein snack every day, but they can absolutely be useful if you have higher protein needs or if you’re having a day where it may be challenging to get enough protein at your meals.”