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High protein snacks can be everyday foods such as skyr, eggs, cottage cheese, edamame and tofu. Choose a portion you enjoy, then consider how it fits around your meals and whether you can keep it chilled. 2, 3, 4, 5
The ten ideas below include sweet, savoury and plant-based options. You do not need to try them all. Start with one or two that use ingredients already in your kitchen.
Commercial disclosure: Amaris Mint® sells BioBoost Balance+ Protein™, discussed below.
Choose by the storage you have
| Your setup | Options in this guide | Preparation to plan |
|---|---|---|
| No reliable cooling | Roasted broad beans, if the current pack permits room-temperature storage. | Portion the ready-to-eat product and follow its storage instructions. |
| Fridge available | Skyr, cottage cheese or cheese and apple. | Keep chilled during transport and at work. |
| Time to prepare ahead | Eggs, edamame, tofu, chickpeas, tuna or chicken. | Follow cooking, cooling and chilled-storage guidance below. |
These categories describe the stated options. A neat container does not make a chilled snack suitable for a desk drawer. Choose by storage first, then by taste and preparation.
Ten high protein snacks at a glance
These estimates cover the complete portions described below. They are a way to compare options, not a protein target for every snack. Your usual meals and individual needs still matter.
| Snack | Protein | Energy |
|---|---|---|
| 1. Skyr with blueberries | 15.5 g | 112 kcal |
| 2. Cottage cheese with cucumber | 10.8 g | 82 kcal |
| 3. Boiled egg and cherry tomatoes | 7.9 g | 88 kcal |
| 4. Edamame pot | 9.8 g | 114 kcal |
| 5. Tofu and pepper bites | 13.7 g | 129 kcal |
| 6. Chickpea and tomato pot | 9.3 g | 147 kcal |
| 7. Tuna with pepper scoops | 15.4 g | 78 kcal |
| 8. Chicken and cucumber box | 16.8 g | 85 kcal |
| 9. Roasted broad beans | 7.5 g | 119 kcal |
| 10. Lighter Cheddar with apple | 8.9 g | 135 kcal |
Calculated from UK food-composition data and the named manufacturers’ labels. Amounts are edible weights; cooked foods are weighed after cooking and draining. Figures are rounded estimates, not laboratory results for these combinations. Optional seasonings are excluded. 2, 3, 4, 5, 6
1. Skyr with blueberries
150 g natural skyr and 50 g blueberries. 2, 3
Spoon the skyr into a small pot and top with washed berries. Pack a spoon if you are taking it out.
Allergen note: Milk.
2. Cottage cheese with cucumber
100 g low-fat cottage cheese and 80 g cucumber. 2, 4
Cut the cucumber into batons and use the cottage cheese as a dip. A little black pepper is optional.
Allergen note: Milk.
3. Boiled egg and cherry tomatoes
One hard-boiled egg, about 50 g without its shell, and 75 g cherry tomatoes. 2
Halve the cooked egg and pack the washed tomatoes alongside it. Prepare the egg ahead if mornings are rushed.
Allergen note: Egg.
4. Edamame pot
80 g cooked, shelled edamame. 2
Cook frozen edamame according to the pack and drain. Eat warm, or cool promptly and refrigerate. Weigh the beans without their pods.
Allergen note: Soya.
5. Tofu and pepper bites
80 g Naked Tofoo and 60 g red pepper. 2, 5
Drain and cube the tofu, then serve with washed pepper strips. This tofu can be eaten cold; follow the instructions for other brands.
Allergen note: Soya.
6. Chickpea and tomato pot
100 g cooked, drained chickpeas and 80 g cherry tomatoes. 2
Combine the chickpeas with chopped, washed tomatoes. Use chickpeas prepared according to their instructions; the calculation uses boiled chickpeas.
Allergen note: Check packaged ingredients.
7. Tuna with pepper scoops
60 g tuna canned in brine, drained, and 60 g red pepper. 2
Cut the washed pepper into broad pieces and spoon the tuna onto them just before eating. Refrigerate any remaining tuna in a covered container.
Allergen note: Fish.
8. Chicken and cucumber box
50 g cooked skinless chicken breast and 80 g cucumber. 2
Slice safely cooked and chilled chicken, then add washed cucumber sticks. The estimate uses grilled chicken without added oil or sauce.
Allergen note: Check seasonings and packaged ingredients.
9. Roasted broad beans
30 g ready-to-eat roasted broad beans. 6
Portion into a small airtight container. The estimate uses Hodmedod’s salted version; other recipes and coatings change the figures. Follow the pack’s storage instructions.
Allergen note: Check the full label for cross-contact warnings.
10. Lighter Cheddar with apple
30 g Cheddar-type cheese with 30% less fat and 80 g apple, excluding the core. 2
Cut the cheese and washed apple into bite-sized pieces. The calculation uses reduced-fat Cheddar, so check the label when substituting another cheese.
Allergen note: Milk.
Check every ingredient’s label if you have an allergy. Allergen notes identify key ingredients and do not guarantee the absence of cross-contact. Changing brands or adding toppings will change the nutrition figures.
High protein snacks for work: what travels well?
If you have a fridge, skyr, cottage cheese and the prepared snack pots are straightforward options. Carry chilled foods in a cool bag with ice packs and refrigerate them on arrival. A leakproof container and a spoon make the softer options easier to eat. 8
Without reliable cooling, choose a product labelled for storage at room temperature, such as the roasted broad beans above. A food that travels neatly in a box may still need refrigeration. Follow the pack rather than assuming all protein snacks can stay in a desk drawer. 6, 8
Keep your fridge between 0 and 5°C. Cool cooked food and refrigerate it within one to two hours. Use leftovers within 48 hours or freeze them, and follow any shorter instructions on the packaging. 7
Which options are plant-based?
The edamame, tofu, chickpea and roasted broad bean options are plant-based as described. They offer different textures, from soft beans to a crunchy snack. Check seasonings and coatings if you buy a flavoured version.
Pulses also contribute fibre. A varied diet includes fruit, vegetables, starchy foods and other food groups alongside protein foods. The NHS Eatwell Guide looks at balance across the day or week. 1
A small shopping list for three different days
To try the skyr, cottage cheese and edamame options once each, you need 150 g natural skyr, 50 g blueberries, 100 g low-fat cottage cheese, 80 g cucumber and enough edamame to give 80 g after cooking and shelling. Check what you already have before buying full packs.
Choose suitable pack sizes and plan how to use any remainder within its storage instructions. The same ingredients can also appear in breakfast or lunch. Our seven protein-rich breakfast ideas offer more ways to use familiar foods.
Do you need a protein bar or shake?
Planning meals as well as snacks? Use our guide to protein per serving to compare everyday foods.
A packaged snack may be convenient, but compare the portion you will actually use. Read the protein amount, full ingredients, allergen information and cost per serving. A larger protein number alone does not tell you which option you will enjoy or use regularly.
For that comparison, read protein bars versus protein shakes. If you are deciding whether to add a powder at all, our protein powder versus food guide considers its place alongside ordinary meals.
A BioBoost preparation for a working day
If your chosen daily BioBoost moment is later in the day, keep a dry serving and clean shaker ready, then mix as directed when you have suitable liquid and time for a break. Choose a simple BioBoost shake and keep the snack foods that suit your appetite. This is an alternative time for your planned serving, not an instruction to add another after breakfast.
Its 30+ carefully selected ingredients include whey protein, bovine collagen, vitamins, minerals, botanicals, fibres, cultures and enzymes. It is clinician-formulated and made in Sweden in an FSSC 22000-certified facility. 9
Follow the preparation instructions and recommended daily amount. It contains milk and bovine collagen and is for people aged 16 and over and is not recommended during pregnancy or breastfeeding. Check the complete ingredient and allergen information. If you have a medical condition or take prescribed medicines, discuss supplement use with a healthcare professional. 9, 10
Explore BioBoost Balance+ Protein™ and its full product information.
Food supplements should complement a varied, balanced diet and healthy lifestyle and should not be used as a substitute for either.
References
- NHS: The Eatwell Guide. Accessed 11 September 2026.
- Public Health England: Composition of Foods Integrated Dataset, 2021. Proximates table. Accessed 11 September 2026.
- Arla UK: Skyr Natural 450 g. Nutrition information. Accessed 11 September 2026.
- Arla UK: Low Fat Natural Cottage Cheese 300 g. Nutrition information. Accessed 11 September 2026.
- The Tofoo Co: Naked Tofoo. Nutrition and preparation information. Accessed 11 September 2026.
- Hodmedod’s: Roasted Fava Beans, Salted. Nutrition, allergens and storage. Accessed 11 September 2026.
- Food Standards Agency: How to chill, freeze and defrost food safely. Accessed 11 September 2026.
- Food Standards Agency: Keeping food safe on a picnic. Accessed 11 September 2026.
- Amaris Mint®: BioBoost Balance+ Protein Vanilla. Accessed 11 September 2026.
- Food Standards Agency: Food supplements guidance. Accessed 11 September 2026.