10 High-Protein Snacks That Keep You Full (and Actually Taste Good)
Let’s face it: most snacks leave us hungrier an hour later.
That’s where protein changes the game.
Protein isn’t just for bodybuilders or gym-goers. It’s one of the most important nutrients for anyone trying to feel fuller, stay energized, and lose fat without losing muscle.
Here’s why protein deserves a starring role in your daily routine:
⭐️ Protein works almost like magic
Keeps you full longer, so you snack less without even trying
Preserves muscle when you're in a calorie deficit (or when you’re on GLP)
Boosts metabolism, your body burns more calories digesting protein than carbs or fat
Reduces cravings and helps regulate appetite hormones
When you don’t get enough protein, your body notices and it often sends hunger signals that push you toward quick fixes (like sugar or ultra-processed carbs). Smart, protein-rich snacks can keep you on track without overthinking your meals.
Here are 10 easy ideas to get started:
1. Greek Yogurt with Chia Seeds or Fruit 🍶
Unsweetened Greek yogurt is basically a protein powerhouse. Add chia seeds or a handful of berries for texture and natural sweetness.
~15–20g protein per serving
2. Boiled Eggs 🥚
Simple, filling, and full of high-quality protein. Add a pinch of salt or drizzle of low-sodium soy sauce if you’re feeling fancy.
~6g protein per egg
3. Tofu Cubes 🍢
Tofu isn’t just for meals. Cut into small cubes, season with a bit of sesame oil or soy sauce, and snack away. Cold or lightly pan-fried.
~10g protein per ½ cup
4. Edamame 🌱
Steam them, salt them, and eat them warm or cold. Great for work-from-home afternoons or Netflix marathons.
~17g protein per cup
5. Cottage Cheese 🧀
This underrated fridge staple is creamy, filling, and versatile. Eat it on its own or pair with chopped fruits, cucumbers, or even kimchi.
~13g protein per ½ cup
6. Canned Tuna with Crackers or Veggies 🐟
Packed with protein, shelf-stable, and super convenient. Mix with a bit of Greek yogurt or mustard for extra flavor.
~20g protein per small can
7. Tempeh Strips 🍞
Tempeh has a nutty flavor and firm texture, making it more satisfying than tofu for some. Try it air-fried with tamari or chili flakes.
~15–20g protein per 100g
8. Protein Shake 🥤
For busy mornings or post-workout hunger. Go for a clean protein powder (whey or plant-based) with minimal added sugar.
~15–25g protein per serving
9. Roasted Chickpeas or Broad Beans 🌰
Crunchy, salty, and perfect for mindless munching without the crash. Look for low-oil or air-roasted versions.
~10g protein per ½ cup
10. Low-Sugar Protein Bars 🍫
When chosen wisely, these can be super convenient and satisfying. But watch out: many “protein” bars are just candy bars in disguise, loaded with sugar and barely 5g of protein.
Look for: At least 10g protein, under 8g sugar, and minimal weird ingredients.
Make Smarter Snacking Decisions with Welling
Ask for snack options
We’ll help you choose the best high-protein options, whether you're eyeing tofu puffs, fishcake, or plain yogurt from the minimart.
Track your protein easily
Welling shows you how much protein you’ve had for the day, and gives feedback when you’re under or over your target.
Smart Asian-style swaps available
Don’t want another protein bar? Try grilled tofu, tea eggs, or soy milk. Welling understands local food and can recommend smarter alternatives.
Tip: Hydration helps too
Did you know dehydration can increase cravings? Log your water intake in Welling and stay ahead of mindless snacking.
Welling’s here to help you pick better snacks and hit your nutrition goals, one bite at a time.
