18 High-Protein Snacks That Also Boost Gut Health

Protein helps you build, strengthen, and repair your tissues. But it also has surprising gut health benefits. It promotes the growth of beneficial bacteria, supports your gut cells, and helps defend against harmful microorganisms.

If you’re looking for simple snacks that will help you meet your daily protein needs, look no further. From fiber-rich chia pudding to fish bites packed with omega-3s, these high-protein foods can fuel your muscles while also supporting a healthy gut.

Protein: 20 grams (g) per cup

Greek yogurt often contains probiotics. These microorganisms support the growth of good bacteria in the gut while protecting against harmful microorganisms.

Tip: To choose a yogurt with probiotics, look for labels that say “live and active cultures.”

Protein: 9g per 1/2 cup

Edamame are young soybeans. This plant-based protein also contains 4 grams of gut-friendly fiber per serving.

Protein: 10g (3g from mushrooms, 7g from cheese)

To make this cheesy snack:

• Clean 10-12 button mushrooms
• Bake them in the oven
• Add a slice of cheddar cheese on top for one minute before taking them out
• Enjoy!

Tip: Let the mushrooms sit in sunlight for 15 minutes before preparing them to increase their vitamin D content. Vitamin D regulates the gut microbiome and supports your gut’s immune defense.

Protein: 13g per 1/2 cup of oats and 1 cup of milk

A serving of oatmeal contains about 5 grams of fiber, which promotes beneficial bacteria in the gut.

Tip: To maximize your protein intake, cook oatmeal in milk instead of water.

Protein: 6g per ounce (oz)

Almonds are rich in unsaturated fatty acids, a healthier replacement for saturated fats.

Saturated fat may make it easier for unwanted molecules to enter your gut, potentially causing digestive or gastrointestinal (GI) health conditions.

Protein: About 24g

Fish fingers are rich in omega-3 fatty acids, which can improve your gut health by reducing inflammation and improving the number and diversity of gut microorganisms.

To make about four fish fingers, you need:

• 150 grams of fish fillet
• 1 small egg
• Flour
• Breadcrumbs
• Spices and salt

Cut the fillet into strips. Dip them in flour, egg, breadcrumbs, and seasoning. Fry them over medium heat until golden brown.

Protein: 10g per 1/2 cup of hummus

Hummus is made from chickpeas, which contain plant protein. A serving of hummus also contains about 7 grams of fiber.

Tip: Dip fiber-rich vegetables like bell peppers and carrots in your hummus for added nutrients. These veggies are high in antioxidants, which support your immune system and protect gut cells from damage.

Protein: 12g per 1/2 cup of low-fat cottage cheese

Cottage cheese is high in protein, while berries are rich in antioxidants, making this snack a nutritious way to boost your protein intake.

Tip: Drizzle with honey or maple syrup for added flavor.

Protein: 13g per serving

To make this simple pudding, mix:

• 1 ounce (28g) chia seeds
• 1 tablespoon cacao
• 1 cup of milk (regular or plant-based)

One ounce of chia seeds alone contains about 5 grams of protein and 10 grams of fiber. They’re also rich in selenium, an antioxidant mineral.

Protein: 18g per cup

Roasted lentils can be a healthier substitute for chips. Just one cup contains about 16g of fiber. To make them:

• Season and salt cooked lentils
• Drizzle with olive oil
• Roast in the oven for 20-25 minutes.

Tip: Use as a topping on Greek yogurt for extra protein.

Protein: 10g per oz

Jerky is thinly sliced dried meat. It comes ready to eat, making it a convenient high-protein snack for meat lovers!

Protein: 7g per muffin

This nutritious snack is protein-rich and easy to carry around. To make four muffins, mix together:

• 4 eggs
• 1/4 cup of milk
• Vegetables of your choice for extra fiber

Pour into a muffin tin and cook in the oven.

Protein: 1-1.5g per ball

To make this simple but high-powered snack, mix together:

• 1 cup oats
• 1 tablespoon nut butter
• Honey to taste
• Dried fruit

Shape into 10-12 balls.

Tip: Add protein powder for an extra protein boost!

Protein: 14g per 320g block

Tofu is a soy product that helps promote healthy gut bacteria.

To make crispy tofu bites:

• Rinse and dry tofu
• Cut into cubes
• Marinate in soy sauce for one hour
• Coat with flour and your preferred seasonings
• Bake for 12 minutes or until crispy

Protein: 40g per 2-3 rolls

These tasty rolls are packed with fiber, antioxidant vitamins, minerals, and omega-3 fatty acids. To make 2-3 rolls, you need:

• Tuna (173g can)
• Rice papers
• Vegetables, such as carrots or scallions
• Spices of your choice

Soak the rice paper in hot water, then roll in the tuna and seasoned vegetables.

Protein: 20 g

Banana “ice cream” is a simple, sweet, gut-friendly treat. To make it:

• Peel two bananas and freeze for 3+ hours
• Blend in a food processor with 1 cup of Greek yogurt
• Store frozen until you’re ready to eat it

Tip: Add peanut butter or other fruits to your mixture for extra protein or fiber!

Protein: 8-10g per cup

Kefir is a fermented dairy product loaded with probiotics and protein.

To make a nutritious smoothie, blend kefir with fruits and vegetables of your choice.

Protein: 3g per ball

This fun snack is rich in omega-3 fatty acids, carbohydrates, and protein. To make rice shrimp balls:

• Boil 2 cups of rice
• Cook 10-15 shrimp in a pan until golden brown and crispy
• Place the shrimp in the middle of the rice and form a ball
• Serve with soy sauce or other sauces

These high-protein snacks do more than just help you reach your daily protein goals. They also help your gut function properly by:

• Boosting beneficial bacteria
• Supporting healthy gut cells
• Promoting immune system health

Tip: For an extra nutritional boost, pair high-protein ingredients with other gut-friendly foods high in fiber, antioxidant compounds, vitamins, and minerals.