Are you looking for a packaged snack? Checking the protein content is a smart first step. But a few other factors can make the difference between a snack that keeps you going and one that leaves you hungry an hour later.
A protein-rich snack should help keep you full, support consistent energy, and fit into your overall nutritional goals.
We asked MyFitnessPal registered dietitians to share the packaged protein snacks they personally purchase and how they make them work in real life.
Why protein snacks can help
Protein plays an important role in regulating appetite. Research shows that high-protein foods can increase feelings of satiety compared to low-protein options (1).
That doesn’t mean every snack needs 30 grams of protein. But it does mean that choosing options that contain a significant amount of protein can make a real difference in how satisfied you feel between meals.
Several of our dietitians also emphasized combining protein with fiber when possible. Fiber slows down digestion and promotes satiety (2).
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Dietitian-Recommended Protein Snacks
1. Bada Bean Bada Boom (Roasted Beans)
Melissa Jaeger, RD, LD, director of nutrition at MyFitnessPal, recommends this legume-based snack.
“Crunchy, perfectly seasoned, and packed with protein and fiber. Sign me up! Bada Bean Bada Boom are actually fava beans, perfect for satisfying your salty snack cravings while offering incredible nutritional benefits.”
Their favorite flavor, Mesquite BBQ, provides 6 g of protein and 4 g of fiber per serving (3). Jaeger suggests enjoying them alone or combining them with fruits or vegetables for additional fiber.
2. Wilde Protein Chips
If you love chips but want something heartier, Jaeger suggests Wilde Protein Chips.
“I love crunchy chips, but I’m always looking for better-for-you options to satisfy my craving while adding key nutrients to my day, and Wilde protein chips fit the bill.”
These chips provide 10 or more grams of protein per serving of chicken breast, egg whites, and bone broth, helping to make them more substantial (4).
Combining them with vegetables or fruits provides fiber and makes the snack more balanced. Try your favorite Buffalo chicken flavor or opt for classic options like sea salt and vinegar.
3. Bite into beef jerky sticks
Brookell White, RD, Dietitian MyFitnessPal values convenience and simple ingredients.
“I love on-the-go snacks. Especially when they’re high in protein, which helps me feel fuller longer.”
Their preferred option provides 10 to 12 g of protein for approximately 100 calories (5). She also appreciates brands that offer recognizable ingredients and no added sugar.
High-protein snacks, like jerky, can be especially helpful on busy days when refrigeration isn’t available.
4. Wonderful shelled pistachios
White also recommends pistachios as an easy, stable option.
“Need an easy and filling snack to satisfy your salty cravings? Wonderful salty pistachios may be the snack for you!”
A single-serving bag provides approximately 5 g of protein along with fiber and unsaturated fat. Pistachios also provide important vitamins and minerals, such as thiamine and vitamin B6 (6).
“Keep a handful of protein snacks in your house so you always have easy options. These, along with nut butters, seeds, cheese sticks, and hard-boiled eggs, are great to have on hand,” adds White.
5. The only crispy roasted edamame with beans
If you’re looking for a plant-based snack, toasted edamame is a good option.
Emily Sullivan, RD, dietitian at MyFitnessPal recommends this snack when you’re looking for something crunchy and filling.
“They provide 11g of plant-based protein per serving in a crunchy, tasty bite, helping to keep you full and energized between meals or post-workout.”
With 4g of fiber per serving and all essential amino acids as a complete plant protein, edamame offers a complete plant-based option (7.8).
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6. Fairlife Nutrition Plan Shake
Sullivan also appreciates high-protein shakes for their convenience.
“As a busy working mom, sometimes I need a snack that I know will give me long-lasting energy and that I can easily consume.”
This shake provides 30g of complete protein with just 2g of sugar (9), making it a solid choice for a protein-rich snack when you’re short on time or on the go.
7. RxBar Protein Energy Bites
Joanna Gregg, RD, dietitian at MyFitnessPal likes these for their simple ingredient list.
“They taste like a little peanut butter and jelly explosion… but they’re just made from peanut butter, apples, dates, and egg whites.”
Each serving provides 8 g of protein (10). Gregg recommends paying attention to ingredient lists and added sugar when evaluating protein bars or any packaged snacks.
8. Kodiak Cakes Energy Muffin Cup
Gregg says he uses them as a “sweeter/dessert option” and loves that there are several flavors to choose from, from blueberry to double dark chocolate.
“I love grabbing one of these when I’m craving something sweet as a quick, high-protein option. However, these cups have up to 15g of added sugar per serving, so definitely use them as a healthier substitute for a traditional dessert instead of a daily staple.”
It has 12 g of protein and 4 g of fiber per serving (11).
To further enhance the nutrition, she recommends adding fresh blueberries or diced strawberries before microwaving. That little addition adds natural sweetness, a touch of tart flavor, and additional fiber.
Gregg also offers broader advice when shopping for packaged snacks: Look for fewer ingredients, especially ones you recognize, and pay attention to added sugar. What you want is more protein and fiber with less added sugar.
9. TRUBAR Cocoa Protein Bar for Coconuts
Katherine Basbaum, RD, dietitian at MyFitnessPal, doesn’t hide her excitement about this one.
She admits she’s “a fan of chocolate and coconut,” so when she discovered this bar, she says she was “in heaven.” What surprised her most was that something so dense, chewy, and rich has only 190 calories while also providing 12 grams of protein and an impressive 14 grams of fiber per bar (12).
He also notes that the brand offers several other flavors with equally strong nutritional profiles, making it easy to rotate options and avoid falling into a snacking rut.
When evaluating protein bars, Basbaum recommends looking at the big picture: high protein, high fiber, and low in added sugars.
10. Harvest Snaps Potato Chips with Green Peas
Katherine Basbaum, RD, chooses them when she wants something crunchy and tasty without resorting to traditional French fries.
She says they’re her alternative to French fries and loves that they’re made with just a handful of simple ingredients.
“I don’t know how they do it, but Harvest Snaps are very tasty, filling and nutritious.”
One serving, about 22 chips, provides 5 grams of protein, 4 grams of fiber, and just 75 mg of sodium (3), making them a balanced choice for a salty snack (13).
Basbaum usually sticks to the original flavor, but notes that they also come in fun varieties like Caesar and White Cheddar, giving you options depending on your mood.
How to choose better protein snacks
Among all dietitians, the advice was consistent:
- Choose snacks where protein is an important part of the nutritional profile.
- Combine protein with fiber when possible
- Check for added sugars and look for as few as possible.
- Choose recognizable ingredients
Katherine Basbaum, RD, dietitian at MyFitnessPal also reminds readers that packaged snacks aren’t the only solution:
There’s definitely a place for ready-made protein-rich snacks when you’re short on time and need something convenient or portable. But don’t forget about the simple options you already have in your refrigerator or pantry.
Leftover roast chicken from last night’s dinner? Cut it into slices and combine it with a few whole grain crackers and some fruit. A scoop of cottage cheese topped with sliced tomatoes and crushed pepper can work just as well.
As long as your base is some type of lean protein, the possibilities are endless for making a satisfying, protein-rich snack.
And remember:
“Just because something is marketed as high in protein doesn’t mean it’s automatically ‘healthy.’” — Emily Sullivan, RD, dietitian at MyFitnessPal.
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Frequently asked questions
- Where is edamame in the supermarket?
Traditional edamame pods are usually found in the frozen produce section. Roasted edamame snacks are usually stocked in the snack aisle near nuts or other high-protein packaged options. - Are low sugar protein bars a healthy option?
They can be. Look beyond the “low sugar” claim and check the protein and fiber content as well. A balanced option will contain significant protein, some fiber, and limited added sugars. - Is protein popcorn a good snack?
Protein popcorn can be a good snack if it provides significant protein without too much added sugar, sodium, or saturated fat. Unlike regular popcorn, some brands of protein-enriched popcorn, like Khloud, include milk protein isolate or other protein ingredients to increase the protein content. (14). So, as with any packaged snack, check the nutrition label.
The conclusion
Snacks don’t have to be an afterthought and they definitely don’t have to leave you hungry an hour later.
When you choose options that contain real protein and, ideally, some fiber, they can help you feel full, stabilize your energy, and make it easier to get to your next meal without feeling too hungry.
It doesn’t have to be perfect. You just need a few better options ready for when hunger strikes.
And if you’re curious to know how your snacks add up, logging them in the MyFitnessPal app can help you see how your protein, fiber, and added sugar intake add up throughout the day.
Small updates. Real impact.
The post 10 Packaged Protein Snacks That Actually Taste Good (and Keep You Full) appeared first on the MyFitnessPal blog.
