Step away from the candy dish! When your tummy rumbles between meals, reach for one of these protein snack recipes. We're talking mini pizzas, spicy veggie dip, healthy cookies and more. With at least 5 grams of protein per serving, these homemade snacks give a whole new meaning to feel-good food.
32 Protein Powerhouse Snacks
Updated on Sep. 16, 2024
1/32
Fruit Skewers
Total Time
20 min
Servings
12 kabobs (1-1/2 cups dip)
From the Recipe Creator:
We came up with this fresh and fruity summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playground, and the cinnamon-spiced yogurt dip adds a fun touch kids love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 kabob with 2 tablespoons dip: 147 calories, 9g fat (5g saturated fat), 22mg cholesterol, 143mg sodium, 12g carbohydrate (11g sugars, 1g fiber), 6g protein.
2/32
Chimichurri Monkey Bread
Total Time
40 min
Servings
12 servings
From the Recipe Creator:
The herby goodness of my favorite sauce shines in this nostalgic bread recipe that comes together quickly thanks to refrigerated biscuits. Serve warm as an appetizer with marinara for dipping, or as a side to an Italian entree. —Eden Dranger, Los Angeles
Nutrition Facts:
1 serving: 209 calories, 11g fat (3g saturated fat), 0 cholesterol, 588mg sodium, 25g carbohydrate (3g sugars, 0 fiber), 3g protein.
3/32
Roasted Chickpeas
Total Time
50 min
Servings
2 cups
From the Recipe Creator:
Looking for a lighter snack that's still a crowd pleaser? You've found it! These zesty, crunchy chickpeas will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina
Nutrition Facts:
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
4/32
Nut Butter Cups
Total Time
20 min
Servings
1 dozen
From the Recipe Creator:
My indulgent, nutty treat is simple to make and looks fabulous. At our house, we use all-natural ingredients for them. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 date nut bite: 293 calories, 23g fat (7g saturated fat), 0 cholesterol, 73mg sodium, 21g carbohydrate (11g sugars, 4g fiber), 6g protein.
5/32
Soft Giant Pretzels
Total Time
30 min
Servings
8 pretzels
From the Recipe Creator:
My husband and our friends and family love these soft, chewy pretzels. Let the bread machine mix the dough, then all you have to do is shape and bake these fun snacks. —Sherry Peterson, Fort Collins, Colorado
Nutrition Facts:
1 pretzel: 193 calories, 1g fat (0 saturated fat), 0 cholesterol, 380mg sodium, 41g carbohydrate (5g sugars, 1g fiber), 5g protein.
6/32
Marinated Cheese
Total Time
30 min
Servings
about 2 pounds
From the Recipe Creator:
This special appetizer always makes it to our neighborhood parties and is the first to disappear from the buffet table. It's attractive, delicious—and so easy! —Laurie Casper, Coraopolis, Pennsylvania
Nutrition Facts:
1 ounce cheese: 121 calories, 11g fat (6g saturated fat), 30mg cholesterol, 153mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 5g protein.
7/32
Strawberry-Carrot Smoothies
Total Time
5 min
Servings
5 servings
From the Recipe Creator:
My children resist veggies, but they love this carrot smoothie. It packs in lots of good-for-you fruits and veggies—but to my kids, it's just a super delicious breakfast. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 cup: 141 calories, 2g fat (1g saturated fat), 5mg cholesterol, 79mg sodium, 20g carbohydrate (15g sugars, 1g fiber), 10g protein. Diabetic Exchanges: 1 fruit, 1/2 reduced-fat milk.
8/32
Garlic & Onion Cashews
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
You'll be set for either a quick snack or an easy hostess gift when you use this recipe. —Anndrea Bailey, Huntington Beach, California
Nutrition Facts:
1/4 cup: 237 calories, 20g fat (4g saturated fat), 0 cholesterol, 754mg sodium, 12g carbohydrate (3g sugars, 1g fiber), 5g protein.
9/32
Italian Snack Bread
Total Time
55 min
Servings
about 8 servings
From the Recipe Creator:
I've served this snack bread alongside spaghetti, as an appetizer and as a main dish. Because it stays so tender, I often bake it a day before. —Joan Nowacki, Pewaukee, Wisconsin
Nutrition Facts:
1 piece: 254 calories, 11g fat (2g saturated fat), 27mg cholesterol, 158mg sodium, 32g carbohydrate (2g sugars, 2g fiber), 5g protein.
10/32
Antipasto Skewers
Total Time
35 min
Servings
40 appetizers
From the Recipe Creator:
My husband and I met at a cooking class. We have loved creating menus and entertaining ever since. These make-ahead antipasto skewers are always a hit. —Denise Hazen, Cincinnati, Ohio
Nutrition Facts:
1 kabob: 66 calories, 5g fat (1g saturated fat), 9mg cholesterol, 315mg sodium, 4g carbohydrate (0 sugars, 0 fiber), 2g protein.
11/32
Zucchini Muffins
Total Time
45 min
Servings
6 muffins
From the Recipe Creator:
These yummy currant, walnut and zucchini muffins are an excellent and tasty way to use up surplus zucchini from your garden. —Peg Gausz, Watchung, New Jersey
Nutrition Facts:
1 muffin: 318 calories, 16g fat (1g saturated fat), 35mg cholesterol, 180mg sodium, 40g carbohydrate (25g sugars, 2g fiber), 6g protein.
12/32
Nutty Berry Trail Mix
Total Time
5 min
Servings
10 cups
From the Recipe Creator:
This recipe, my son’s favorite, earned me an A in my early childhood nutrition course. It lets you take control of what your children snack on! —Cheri Majors, Claremont, California
Nutrition Facts:
1/3 cup: 283 calories, 17g fat (5g saturated fat), 0 cholesterol, 106mg sodium, 34g carbohydrate (25g sugars, 4g fiber), 5g protein.
13/32
Garlic Bread Pizza
Total Time
15 min
Servings
8 pieces
From the Recipe Creator:
Between working full-time, going to school and raising three children, finding time-saving recipes that my family likes is one of my biggest challenges. These quick pizzas pack a huge amount of flavor. —Amy Grim, Chillicothe, Ohio
Nutrition Facts:
1 piece: 281 calories, 20g fat (8g saturated fat), 58mg cholesterol, 610mg sodium, 14g carbohydrate (3g sugars, 1g fiber), 12g protein.
14/32
Mocha Pumpkin Seeds
Total Time
25 min
Servings
3 cups
From the Recipe Creator:
Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. —Rebekah Beyer, Sabetha, Kansas
Nutrition Facts:
1/4 cup: 142 calories, 10g fat (2g saturated fat), 0 cholesterol, 55mg sodium, 10g carbohydrate (7g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
15/32
Thai Veggie Dip
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota
Nutrition Facts:
1/4 cup (calculated without vegetables): 73 calories, 3g fat (1g saturated fat), 7mg cholesterol, 99mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
16/32
Mango-Peach Smoothies
Total Time
5 min
Servings
4 servings
From the Recipe Creator:
This is my toddler son's favorite breakfast—he'll take one of these over pancakes any day! Get creative when mixing fruits and fruit-flavored yogurts; we love peach yogurt with mango, strawberry yogurt with blueberries or pina colada yogurt with mango and banana. —Dana Herra, DeKalb, Illinois
Nutrition Facts:
1 cup: 180 calories, 1g fat (1g saturated fat), 5mg cholesterol, 71mg sodium, 39g carbohydrate (36g sugars, 3g fiber), 6g protein.
17/32
BLT Muffins
Total Time
35 min
Servings
1 dozen
From the Recipe Creator:
These muffins prove that the classic combo of bacon, lettuce and tomato is good for so much more than a sandwich. They're winners at both breakfast and dinner. —Katie Koziolek, Hartland, Minnesota
Nutrition Facts:
1 muffin: 185 calories, 10g fat (2g saturated fat), 11mg cholesterol, 385mg sodium, 18g carbohydrate (3g sugars, 1g fiber), 6g protein.
18/32
Frozen Berry & Yogurt Swirls
Total Time
15 min
Servings
10 pops
From the Recipe Creator:
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Nutrition Facts:
1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 28mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 starch.
19/32
Caramel Apple and Brie Skewers
Total Time
10 min
Servings
6 skewers
From the Recipe Creator:
I'm a caterer, and this is one of my best-selling appetizers. The shortcut of using prepared caramel makes these little apple skewers a snap to assemble. —Camille Ellis, Tampa, Florida
Nutrition Facts:
1 skewer: 272 calories, 16g fat (6g saturated fat), 29mg cholesterol, 303mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 7g protein.
20/32
Pigs in a Pool
Total Time
1 hour 5 min
Servings
4 dozen
From the Recipe Creator:
My kids love sausages and pancakes but making them during the week was out of the question. I bought the frozen variety on a stick but wasn't keen on the calories, additives or price. This version of pigs-in-a-blanket is a tasty, thrifty alternative. —Lisa Dodd, Greenville, South Carolina
Nutrition Facts:
4 mini muffins: 234 calories, 10g fat (3g saturated fat), 45mg cholesterol, 560mg sodium, 26g carbohydrate (9g sugars, 1g fiber), 10g protein. Diabetic exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
21/32
Bacon-Cheddar Deviled Eggs
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
I created this recipe a few years ago when I was craving something different to do with hard-boiled eggs. Three of my favorite foods—bacon, eggs and cheese—come together in these deviled eggs. They're my go-to party snack. —Laura LeMay, Deerfield Beach, Florida
Nutrition Facts:
1 stuffed egg half: 79 calories, 7g fat (2g saturated fat), 96mg cholesterol, 88mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 4g protein.
22/32
Breakfast Cookies
Total Time
40 min
Servings
3 dozen
From the Recipe Creator:
I like to give my family a hearty start in the morning, especially when they have to eat in a hurry. These easy-to-make "cookies" are perfect for a breakfast on the run and really appeal to the kid in all of us. —Wanda Cox, Roscommon, Michigan
Nutrition Facts:
2 cookies: 183 calories, 11g fat (6g saturated fat), 39mg cholesterol, 248mg sodium, 18g carbohydrate (7g sugars, 1g fiber), 5g protein.
23/32
Chive Mascarpone Dip with Herbed Pita Chips
Total Time
35 min
Servings
2 cups (48 chips)
From the Recipe Creator:
I have a massive herb garden in the summer, with an abundance of chives. This cream-cheesy dip helps use them up. Make it a few days in advance for best flavor. —Sarah Vasques, Milford, New Hampshire
Nutrition Facts:
2 tablespoons dip with 3 chips (calculated without vegetables): 210 calories, 13g fat (6g saturated fat), 27mg cholesterol, 329mg sodium, 18g carbohydrate (1g sugars, 2g fiber), 5g protein.
24/32
Spicy Almonds
Total Time
40 min
Servings
2-1/2 cups
From the Recipe Creator:
We like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington
Nutrition Facts:
1/4 cup: 230 calories, 20g fat (2g saturated fat), 0 cholesterol, 293mg sodium, 9g carbohydrate (3g sugars, 4g fiber), 8g protein.
25/32
Grapes with Lemon-Honey Yogurt
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
We like to sweeten up Greek yogurt with honey, cinnamon and vanilla. The tasty dressing is a delightful counterpoint to plump grapes and crunchy nuts. —Julie Sterchi, Campbellsville, Kentucky
Nutrition Facts:
3/4 cup grapes with 2 tablespoons yogurt mixture and about 1 teaspoon almonds: 138 calories, 2g fat (0 saturated fat), 0 cholesterol, 20mg sodium, 28g carbohydrate (26g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 starch.
26/32
Microwave Egg Sandwich
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Nutrition Facts:
1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
27/32
Mini Spinach Frittatas
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona
Nutrition Facts:
1 mini frittata: 128 calories, 9g fat (5g saturated fat), 50mg cholesterol, 396mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 10g protein.
28/32
Slow Cooker Party Mix
Total Time
1 hour 5 min
Servings
about 3 quarts
From the Recipe Creator:
This mildly seasoned snack mix is always a party favorite. Served warm from a slow cooker, the munchable mixture is very satisfying. —Dana Hughes, Gresham, Oregon
Nutrition Facts:
3/4 cup: 237 calories, 14g fat (3g saturated fat), 8mg cholesterol, 532mg sodium, 22g carbohydrate (2g sugars, 4g fiber), 8g protein.
29/32
Ham and Cheese Muffins
Total Time
30 min
Servings
about 1 dozen
From the Recipe Creator:
Serve these savory biscuitlike muffins for breakfast, at snack time or along with a hearty bowl of soup. —Doris Heath, Franklin, North Carolina
Nutrition Facts:
1 muffin: 172 calories, 10g fat (3g saturated fat), 14mg cholesterol, 455mg sodium, 16g carbohydrate (1g sugars, 0 fiber), 5g protein.
30/32
Granola Cereal Bars
Total Time
15 min
Servings
1 dozen
From the Recipe Creator:
These sweet peanut butter bars are perfect for breakfast, dessert or anytime as a quick snack. You can add raisins instead of chocolate chips if you prefer. —Helen Velichko, Kansas City, Missouri
Nutrition Facts:
1 bar: 199 calories, 7g fat (2g saturated fat), 0 cholesterol, 88mg sodium, 31g carbohydrate (0 sugars, 2g fiber), 5g protein.
31/32
Fruity Red Smoothies
Total Time
5 min
Servings
2 servings
From the Recipe Creator:
This thick, tangy drink combines the refreshing flavors of cranberries, raspberries and strawberries. Once you start sipping it, it disappears in a flash. —Beverly Coyde, Gasport, New York
Nutrition Facts:
1 cup: 227 calories, 4g fat (2g saturated fat), 12mg cholesterol, 84mg sodium, 43g carbohydrate (37g sugars, 4g fiber), 7g protein.
32/32
Granola Blueberry Muffins
Total Time
35 min
Servings
1 dozen
From the Recipe Creator:
I wanted to put a new spin on muffins, so I mixed in some granola that contained lots of nuts, pumpkin seeds and shredded coconut. Then I brought a batch to work the next morning—success!—Megan Weiss, Menomonie, Wisconsin
Nutrition Facts:
1 muffin: 188 calories, 7g fat (1g saturated fat), 18mg cholesterol, 251mg sodium, 28g carbohydrate (8g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
