Ditch the Eggs: 9 Protein-Packed Snacks Approved by Nutritionists
Forget the hard-boiled routine. A growing number of fitness professionals and nutritionists are championing a diverse range of high-protein snacks beyond the ubiquitous egg, offering convenient and flavorful options to fuel workouts, manage weight, and optimize overall health. With demand for protein-rich foods surging – driven by increased fitness awareness and the popularity of diets like keto and paleo – finding satisfying alternatives is more crucial than ever. These expert-backed choices deliver substantial protein without relying on a single source, providing a versatile toolkit for anyone looking to boost their intake.
Protein is essential for muscle repair, satiety, and numerous bodily functions, yet many struggle to consume enough daily. While eggs are a solid source, variety is key for both nutritional completeness and preventing dietary boredom. GQ spoke to leading nutritionists and trainers to uncover nine tasty, high-protein snacks that break the egg mold, offering options for meat-eaters and vegetarians alike.
Non-Vegetarian Options
Dried Fish (Harðfiskur)
This traditional Icelandic snack is simply dried white fish - a carb-free, protein powerhouse. “I first discovered it while working in Iceland and it’s now a non-negotiable travel snack,” says personal trainer and nutritionist Ben Higgins of Bodyspace. It delivers an remarkable amount of protein with minimal processing. For a balanced snack, pair it with hummus or a grain-based cracker.
Consider biltong the more refined cousin of jerky. This air-dried, richly seasoned beef is protein-dense and packed with umami flavor. Higgins recommends The Biltong Factory’s classic cut, praising its clean taste and easy portioning, noting it contains approximately 50g of protein per 100g. He suggests complementing it with roasted chickpeas or lentil crackers for a complete amino acid profile.
Beef Jerky
While biltong offers a more elegant profile, quality beef jerky remains a convenient protein source. Look for brands with minimal added sugar and artificial ingredients.
Turkey Jerky
A leaner option to beef jerky, turkey jerky provides a substantial protein boost with less fat.
Canned Tuna or Salmon
These readily available options are packed with protein and healthy omega-3 fatty acids. enjoy straight from the can, mixed with a little avocado, or on whole-wheat crackers.
Greek Yogurt (with a twist)
While technically dairy,Greek yogurt offers a protein punch exceeding many snacks. Enhance its flavor and nutritional value with berries, a sprinkle of nuts, or a drizzle of honey.
Vegetarian Options
Seitan
“If you’re not gluten-intolerant, seitan is a real powerhouse with up to 25g of protein per 100g,” explains physical trainer and nutritionist penny Weston.This wheat-gluten based meat alternative is prized for its texture and ability to absorb flavors, making it versatile in curries, stews, and stir-fries.
edamame
“These young soybeans pack a serious protein punch,” says sas Parsad, nutritionist and founder of the Gut Co, offering around 11g of protein per 100g. Edamame also provides beneficial fiber to support gut health and promote fullness.
Pumpkin Seeds
A surprisingly potent source of protein, pumpkin seeds also deliver healthy fats and essential minerals. A handful makes for a satisfying and nutritious snack.
