5 Easy High Protein Snacks I Make on Repeat

Wellness

Feb 24

Written By Grace McGrath

If you’ve followed me for a while, you know I’m all about hitting my protein goals, but honestly? It’s weirdly hard. Especially as a woman, especially when you’re busy, and especially if you don’t want to live off protein bars.

These are five high protein snacks I make on repeat. They’re simple, easy to keep stocked in the fridge, and full of ingredients that help support energy, blood sugar balance, bone health, and muscle.

Some of these might be controversial (deviled eggs, I’m looking at you), but they genuinely make me feel good — and that’s what matters most.

Turkey Lettuce Boats

This is a snack I started making during COVID when my best friend Christina and I were living together. It’s so simple, but it feels fresher and more satisfying than grabbing something packaged.

I much prefer something like this over a protein bar — my body just feels better when I’m eating real, whole foods.

Why I love it:

High protein
Light but filling
Takes 5 minutes
Can double as a light lunch

Ingredients:

4 large romaine lettuce leaves

4 slices turkey (or ham, chicken, etc.)

Handful cherry tomatoes, chopped

Grated parmesan

Optional: olive oil, balsamic, mustard, salt & pepper

How to Make:

Lay out the romaine leaves as your “boats.” Add one slice of turkey to each, top with chopped tomatoes and parmesan. Season to taste and enjoy.

My 3PM Hormone-Friendly Yogurt Bowl

I eat this almost every single day at 3PM when Teddy has her snack. It’s kind of our ritual.

I care about protein for bone health and muscle — especially as a woman. And this one has about 19 grams of protein just from the yogurt.

Why I love it:

High protein
Antioxidants from blueberries
Supports blood sugar
Takes 2 minutes

Ingredients:

100g plain Greek yogurt (I use Siggi’s)

Large handful blueberries (fresh or frozen)

Slivered almonds

Drizzle honey

Sprinkle cinnamon

How to Make:

Add yogurt to a bowl, top with blueberries, almonds, honey, and cinnamon.

Tip: Sometimes I microwave frozen blueberries so they get warm and jammy and turn everything purple. It tastes amazing.

High Protein Veggie Dip (Greek Yogurt Ranch)

This is perfect for that 3–6PM window when you’re cooking dinner and suddenly starving.

It feels like an appetizer, but it’s packed with protein and fiber — which is especially helpful when I’m close to my cycle and feel insatiable.

Why I love it:

Protein + fiber combo
Great for blood sugar
Perfect for hosting
Easy to prep ahead

Dip Ingredients:

1 cup plain Greek yogurt

1 garlic clove, minced

Dill weed

Cayenne pepper

Onion powder

Salt

Dash Worcestershire sauce

Veggies:

Celery, carrots, cucumber, broccoli, cauliflower — whatever you love.

How to Make:

Mix all dip ingredients together and adjust to taste. Chop veggies and dip away.

My Mom’s Deviled Eggs

Okay. I know deviled eggs are polarizing. But I love them.

My mom brings these to every single family gathering — she’s fully branded as the deviled egg lady. And now I get it.

Why I love it:

Protein-packed
Nostalgic
Actually so satisfying

Ingredients:

4 hard-boiled eggs

1–2 tbsp mayo

1–2 tbsp sweet relish

Salt

Smoked paprika (optional)

How to Make:

Slice eggs in half and scoop yolks into a bowl. Mash yolks with mayo, relish, and salt. Spoon mixture back into egg whites. Sprinkle with smoked paprika if you’d like.

They’re so good. I don’t understand how people don’t like them.

My Go-To Protein Smoothie

This is technically my post-workout smoothie, but sometimes it’s a snack. Borderline a meal. It depends on the day.

I aim for 100g+ of protein daily and lift heavy — and trust me, building muscle as a woman is hard. You will not “accidentally get bulky.”

I also add creatine daily for muscle growth and brain support (because my memory needs all the help it can get).

Why I love it:

25g+ protein
Supports muscle & recovery
Keeps me full
Tastes amazing

Ingredients:

1 cup unsweetened almond milk

Handful spinach (or kale)

1 frozen banana (freeze it — trust me)

1½ tbsp natural peanut butter (I use Teddy’s)

1 scoop Ascent vanilla whey protein

1 scoop Momentous creatine

Optional: chia or flax seeds for extra fiber.

How to Make:

Blend everything until smooth. I use a Blendtec blender (Kyle is very passionate about it!)

These are five easy ways I rotate protein into my day without overthinking it. Nothing fancy. Nothing complicated. Just foods that make me feel energized and strong!

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