You probably know the feeling. It’s the middle of the afternoon, and your mind starts to wander. You’re having trouble focusing. Maybe your stomach is growling and you (or your significant other) notice you’re a bit, er, irritable.
I think we’ve all been there – that hangry feeling…or mid-afternoon slump. While a candy bar may sound good, you are just adding empty calories that will give you a quick boost and then have you come crashing down. But if you reach for a quick high-protein snack, you can quickly get over that hump!
Just like our car needs gas (or a battery charge!), along with other oils and fluids, we need the right combination of fuels, at the right time, to keep our energy and mood up for the long haul.
Hi, I’m Laura! I’m a culinary dietitian here to help you feel your best while eating foods you enjoy. In this article, I’ll be taking you on a tasty tour of high-protein snacks that will keep your whole body (esp. your brain) feeling spry.
Let’s kick off this article by explaining the connection between protein and your brain.
Note: This post contains affiliate links. As an Amazon Associate, I earn a small commission when you make a purchase after clicking on one of my links.
Table of Contents
Why are High Protein Snacks Good for Your Brain?
High protein snacks provide consistent energy for your brain. Small snacks filled with protein will help keep the energy flowing to your brain and help you get through that afternoon slump.
They are easy to pair with foods that are aligned with the MIND diet and help support brain health! I’ll show you how to include seafood, nuts, berries, leafy greens, and beans into your protein-fueled snacks for some super powerful combos!
Aim for a snack that has 10 – 20 grams of protein. This will keep your blood sugar stable and allow your brain to be refueled throughout the morning or afternoon.
Here are 15 of my favorite high-protein snacks.
15 Favorite High Protein Snacks
1) Hummus and Veggies
Hummus is one of my favorite high-protein snacks. A ½ cup has 6g of protein and about 200 calories. It also has 5 grams of fiber. Between the protein and fiber, it is slow to be digested and absorbed, giving you a constant supply of energy throughout the afternoon.
Made with chickpeas (beans!), tahini, garlic, olive oil, and lemon juice, hummus is a nourishing high-protein snack idea. You can make it yourself (try my lemony spinach and artichoke hummus) or buy it premade.
While slightly lower in protein than what I typically recommend, you can add protein by serving it with pita bread, roasted chickpeas, and fresh veggies, getting you closer to 10g, and you will get some added fiber too.
Keep some vegetables like carrots, cucumbers, and pepper strips cut and ready to go in your fridge and you have a quick and easy high-protein snack.
2) Nut Butter on Apple Slices
Need a little crunch for your afternoon snack? A creamy nut butter spread over apple slices or on a high-fiber English muffin with apple slices will fit the bill nicely! This nourishing and filling high-protein afternoon snack is a great source of protein, fiber, and healthy fats.
Just 2 tablespoons of peanut butter have over 7g of protein and when combined with an English muffin will put you well over 10 grams of protein.
With the added apple slices you get the crunch you are looking for, plus a little extra fiber that will help fill you up.
Not a fan of peanut butter, or have an allergy? Any nut butter will work just as well!
3) Tuna on Whole Grain Crackers
This is one of my favorite, easy “go-to” snacks, and some of you know that I used to work for StarKist and still do some consulting for them so I am a huge fan of Charlie ®. But seriously, even if I didn’t, the individual pouches are a game-changer!
1 small pouch of tuna has between 12 and 17g of protein. The pouches are so easy you can take them anywhere and eat them right out of the pouch. Choose a flavored pouch or one of my favorites – Yellowfin Tuna packed in Extra Virgin Olive Oil.
Just pack up some whole-grain crackers and a fork. Tear open the pouch and scoop the tuna onto your crackers for a filling, high-protein, brain-healthy snack.
4) Bean Salad
Maybe you are looking for something a little more light and refreshing? A bean salad might just do the trick. I get it…it’s not a traditional “snack, but this Italian Bean Salad has 8 grams of protein per ¾ cup serving and is filled with fresh vegetables and a light dressing. Make a batch of this on the weekend and enjoy it as a snack or for a hearty lunch.
The beans are filled with magnesium which helps us manage stress and anxiety. We’re also finding it is critical for getting a good night’s sleep and feeling less tired during the day.
5) Cottage Cheese with Berries
Yes, cottage cheese has been all the rage recently, but even before the cottage cheese trend, this was another one of my go-to protein-rich snacks. ½ cup cottage cheese has about 12 g of protein and provides about 10% of your daily calcium needs.
Top it with some brain-boosting berries and you’ve got a nourishing, protein-filled afternoon snack that will keep your brain firing on all cylinders throughout the afternoon.
If you aren’t a fan of the texture, try whipping it so that you have a creamy snack, like yogurt.
6) Bean Dip
Similar to hummus but a bit heartier, a creamy bean dip on toast or crackers is a delicious afternoon snack.
You can make this sundried tomato bean dip quickly. Blend a can of drained cannellini beans with roasted red peppers or sundried tomatoes. Toss in some nuts like walnuts for an added protein boost and brain-boosting omega-3 fatty acids. Then spread it on whole grain toast or crackers. I added some baby arugula and chopped walnuts.
1 slice of bread with ¼ cup of bean dip has about 10 grams of protein.
7) Turkey and Ham Roll-Ups
Sometimes you just need a little nibble. Roll turkey or ham slices with lettuce and roasted red peppers in a tortilla and slice them into 2-inch rounds.
These are an easy-make-ahead snack. Make them in the morning and keep them in a resealable container in the fridge or pack them to take with you for an on-the-go snack.
1 tortilla with lettuce and 2 oz of meat has about 11g of protein. Add some romaine lettuce or baby spinach for a serving of leafy greens and extra fiber to help fill you up.
Leafy greens are also an integral part of the MIND diet and a great way to help boost your brain health. They are filled with vitamin K, the antioxidants lutein and zeaxanthin, and people who eat more of these nutrients have slower rates of cognitive decline.
8) Kefir Smoothie
A cool and refreshing smoothie will give your afternoon a delicious boost. I love using kefir as the base for my smoothie recipes as it is filled with protein, calcium, and vitamin D. It also has live active cultures, or probiotics that are important for our GI tract and brain health.
Probiotics are healthy bacteria that help regulate our mood and reduce anxiety and research is showing they may help support our memory too.
You can blend almost any fruit with kefir to make a hearty smoothie. Some of my favorite fruits to blend in are berries, pineapple, and mangos.
You can also add a protein powder to your smoothie to give it a boost. I’ve recently tried Drink Wholesome Protein Powders (affiliate link) and love the unflavored and vanilla flavor. They are made with egg whites which are easy to digest and add 20g of protein to your already high-protein smoothie.
9) Greek Yogurt and Berries with Granola
Like kefir, Greek yogurt is filled with protein and probiotics so it is a great brain-boosting, high-protein snack option. A 5 oz container of plain Greek yogurt has a whopping 17g of protein!
Top it with berries and a bit of granola to give it some flavor and add some other healthy nutrients. This homemade Dark Chocolate Granola adds some sweetness and the dark chocolate is loaded with antioxidants that may improve blood flow to your brain.
10) Egg Muffins
Who says eggs are only for breakfast? Whether made into delicious little cottage cheese egg muffins with 11g of protein for 2 muffins, or a couple of hard-boiled eggs with 12g of protein, eggs are packed with high-quality protein that is perfect any time of the day.
Additionally, eggs are one of the best sources of choline, a vitamin B-like nutrient that supports brain function. People with higher levels of choline have been found to have better memory and mood.
11) Nuts
Nuts are a great source of protein and fiber, plus they are full of healthy fats which are great for your brain! 1 ounce of almonds (¼ cup) or pistachios (¼ cup) have about 6 grams of protein and 3 grams of fiber.
Peanuts, while not technically a nut, are a good choice too, coming in at 7g of protein per ounce (¼ cup) and 2.5g of fiber.
Combine them with some dried fruit like cranberries, dates, or apricots and you have a healthy, filling snack that will get you through the afternoon.
(Find out more about which nuts are best for your brain health in my article The Top 5 Nuts for Brain Health.)
12) Roasted Beans
You may never have thought about munching on some crunchy beans for a snack, but they can be a delicious alternative to nuts and satisfy the need to crunch on something. Roasted chickpeas, edamame, or even fava beans have become popular recently and have between 6 and 14g of protein per serving.
They are easy to make at home – and season with a variety of herbs and spices for a flavor boost. You can also buy prepackaged roasted beans like the Bada Bean Bada Boom, roasted fava beans, or The Only Bean’s roasted edamame beans.
13) Chia pudding
Albeit this sounds more like dessert than a snack, chia pudding is another great option. My blueberry lemon chia pudding is a delicious make-ahead snack. It’s made with Greek yogurt, chia seeds, and of course, blueberries.
You know why I recommend yogurt – it’s full of protein and those healthy probiotics – but why chia seeds? These little guys are filled with plant-based omega-3 fatty acids, protein, and fiber, so they are a good way to add in more healthy fats and are good belly fillers!
From a culinary standpoint, they are the perfect ingredient to add to liquids and make a healthy, creamy treat. While they sit they pull in liquid and plump up. This gives the seeds a soft consistency and thickens the liquid to a pudding-like texture – but without all the added fat from cream which is typically found in pudding.
If you aren’t wild about the texture of chia seeds this is a good chance to puree them. They still provide the thickness to make the pudding, but the bubbly texture disappears.
14) Salmon on Crackers or Crostini with Goat Cheese
Looking for something a little more fancy but easy? Roasted or smoked salmon on top of crackers spread with goat cheese is an elevated snack that is packed with protein and heart and brain-healthy omega-3s as well.
These little snacks are a great way to use leftover salmon or try smoked salmon for a real treat. Three or four crostini or hearty wheat crackers covered with a thick layer of goat cheese and a tablespoon of salmon would give you 12 – 16g of protein. Dress them up with some sliced cucumbers and capers for an added bite and fresh flavor.
15) Protein Bars
Not everything has to be homemade. There is always a time when you might need something quick, convenient, and non-perishable. Protein bars can be a good option.
Look for bars that have at least 10g of protein and 3g of fiber and are relatively low in sugar (6 – 8g with 10g as the max). I also suggest looking for bars with less than 250 calories per serving. Avoid bars that contain sugar alcohols like xylitol, sorbitol, and erythritol. These are common in bars and used to help reduce the amount of added sugar but for many people can cause gas or bloating.)
And of course, that they are something you like. No point in eating something that tastes like cardboard! And believe me, I’ve tried a few that are just plain awful!
A few of my favorites are KIND Protein Bars and Dave’s Killer Bread Protein Bars.
Final Thoughts
When you are feeling a bit “low” or unfocused in the middle of the morning or afternoon it might be because your brain needs some extra nutrition. Adding a small high-protein snack is a great way to regain that focus and power through the afternoon until it’s quitting time.
A small snack with protein, like chia pudding or some cottage cheese with berries may also help with getting extra sleep. The protein can help keep your blood sugar from dropping in the middle of the night, waking you up.
Protein does more than just build muscle. It helps the hormones in your brain get messages where they need to go, it brings oxygen to your brain cells, and helps balance your blood sugar, preventing those highs and lows.
By focusing on the right types of snacks and giving your body, and brain, the fuel they need and that will last, you’ll be able to power through those last few hours of the morning or afternoon!
Are you looking for more tips and ideas to help you live an active, vibrant life? Join my community and I’ll send you my 7-day MIND Diet Meal plan complete with recipes (including snacks!) and a shopping guide to help boost your brain health.
