High-Protein Snacks

Egg Salad

Egg salad blends chopped eggs with a little mayo or yogurt for a creamy, protein-packed snack. Using Greek yogurt instead of mayo cuts calories while keeping protein high. Serve on cucumber rounds or wholegrain toast.

Egg Salad Snack Ideas

Snack	Protein	Calories
1/2 cup egg salad (yogurt-based)	12g	160 kcal
Egg salad on 2 crackers	13g	210 kcal

Average Protein

13g

Average Calories

185

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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