High-Protein Snacks

Cottage Cheese

Cottage cheese is one of the most protein-rich dairy snacks, delivering slow-digesting casein that curbs hunger for hours. It is also high in calcium and versatile enough to pair with fruit or vegetables. A single cup can supply nearly a third of daily protein needs for light eaters.

Cottage Cheese Snack Ideas

Snack	Protein	Calories
1/2 cup low-fat cottage cheese	14g	90 kcal
1 cup 1% cottage cheese	28g	180 kcal
Cottage cheese with tomato and pepper	14g	100 kcal

Average Protein

19g

Average Calories

123

Options Listed

Quick Tips

Aim for at least 10g of protein per snack to meaningfully impact satiety
Pair protein with a small amount of healthy fat or fibre for slower digestion
Prep snacks in advance to avoid reaching for less nutritious options
Read labels carefully — many "protein" snacks are loaded with added sugar

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