Picture of Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!


Quick Protein Snacks with 7+ Grams of Protein

Article Overview

This post was sponsored by Good Measure. All thoughts and ideas are my own.

high protein snacks for diabetes

Let’s review some of my favorite quick protein snacks with 7 or more grams of protein!

Snacks help us throughout the day, getting us from one meal to the next. And, ensuring we rely on quick protein snacks with 7 or more grams of protein means we’ll be content between meals.

Protein quick snack ideas

We all live fairly busy lives these days it seems. And, having a list of quick protein snacks with 7 or more grams of protein around to turn to when needed can be super helpful. Whether it’s something you make at home, or a quick grab-and-go type snack, you’ll find the list below incredibly useful. 

We’ll also cover what to look for to gather even more ideas for protein snacks. 

What makes quick protein snacks?

Protein is important for blood sugar, fullness, physical activity, and more. Because protein takes longer to digest, it can slow down the absorption of glucose into the bloodstream to help keep blood sugar balanced. 

What snack foods contain 7+ grams of protein?

Generally speaking, the following foods, or foods with these ingredients, make for great quick protein snacks with at least 7 grams of protein per serving:

  • Nuts: Peanuts
  • Seeds: Pumpkin
  • Almond flour
  • Greek yogurt
  • Meat
  • Cheese
  • Eggs

When looking for quick protein snacks that are packaged and ready to go, make sure to look at the back of the package on the nutrition label to see how many grams of protein are in each serving. The front of the package may have some appealing wording or lingo on it, but the back of the package will provide the most accurate information. 

9 protein snack ideas

Here are some of my favorite quick protein snacks with at least 7 grams of protein per serving:

  1. Good Measure Almond Crisps
  2. 2 oz. Beef jerky
  3. 1.5oz. Shelled peanuts
  4. Good Measure Blueberry Almond Bar 
  5. 3oz. Low sodium lunch meat with a high fiber tortilla
  6. 2 Hard boiled eggs
  7. ½ cup Low fat cottage cheese + 1/2 cup berries
  8. 2oz Pumpkin seeds
  9. String cheese + raw veggies
good measure almond crisps quick protein snacks

Good Measure Almond Crisps

Good Measure Almond Crisps are blood sugar friendly and some of the most delicious, crunchy crackers I’ve had. They come in two flavors:

  • Cheddar Almond
  • Sriracha Almond

The Almond Crisps are made primarily from diced almonds plus parmesan and cheddar cheese. And, are just the perfect crispy, crunchy blood sugar friendly snack. Just like Good Measure Nut Butter Bars, the Almond Crisps are made with nutrient-rich ingredients and are super tasty, too! 

Each pack/serving has 10g of protein!

Get 20% off your first box by using my code MARYELLEN20 at checkout. Try Good Measure Almond Crisps.

beef jerky quick high protein snacks

Beef jerky

A 2oz serving of beef jerky has ~18g protein for a satisfying salty snack. Look for options that have low sodium or are nitrate free.

shelled peanuts quick protein snacks

Shelled peanuts

Though technically not a nut, peanuts are the highest protein “nut.” (They’re technically a legume.) 1.5oz. shelled peanuts offers 10g of protein and 3g fiber!

good measure blueberry almond bar

Good Measure Blueberry Almond Bar 

Good Measure Nut Butter Bars are one of my favorite packaged foods. They start with nutrient dense foods for ingredients and have little impact on blood sugar. Each bar contains 7-8g protein. They make great quick protein snacks!

low sodium lunch meat with tortilla

Low sodium lunch meat with a high fiber tortilla

3oz of low sodium lunch meat contains ~15g protein. Pair it with your favorite higher fiber tortilla for a great well-rounded snack option!

quick protein snacks hard boiled eggs

Hard boiled eggs

Two large hard boiled eggs will get you 13g protein! I love to use my handy egg cooker for a super simple way to prepare them!

low fat cottage cheese and berries

Low fat cottage cheese + berries

A half cup of low fat cottage cheese combined with a half cup of berries makes a great well balanced snack with protein and fiber. Each serving will provide 14g protein.

pumpkin seeds quick protein snack

2oz pumpkin seeds

Pumpkin seeds are a nutrition powerhouse! (And, one of the ingredients in Good Measure bars!) Two ounces of dried pumpkin seeds offers 10g protein and 2g fiber. 

cheese and veggies snack

1 string cheese + raw veggies

Who doesn’t love cheese?! Two ounces of your favorite cheese combined with some raw carrots, cucumbers, or celery will provide 14g protein!

quick protein snacks for blood sugars

More on-the-go easy protein snack ideas

If you’d like more packaged snack ideas or other quick protein snacks, make sure to check out these articles too:

Good Measure Almond Crisps

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Low Carb Mexican Cauliflower Rice

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Slow Cooker Lentil Vegetable Soup

Slow cooker lentil soup make delicious and nutritionally dense. Loaded with fiber and protein, it provides a blood sugar friendly and satisfying meal!

2 Responses

  1. Thank you for sharing this insightful post. I found it to be engaging and informative, and I appreciated the unique perspective that you offered. Keep up the excellent work.

  2. I love your articles. Thank you so much.
    Can you help me understand why I have high sugar readings such as at midnight, or at 10pm and I haven’t eaten since dinner@ around 6 or 7? I’m obviously missing something.
    Thanks again.

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