You might think you can power through the day without snacking, but your body could miss out on essential nutrients if you’re not reaching your calorie and protein goals. Especially in midlife, we need to prioritize protein to maintain muscle mass, keep our metabolism running smoothly, and manage the effects of hormonal changes.

Many of us unknowingly undereat, which can slow down metabolism and muscle recovery. Snacking, when done right, can help you hit your protein goals and keep your energy levels stable.

Here are some of my favorite high-protein snacks:

Greek Yogurt with Frozen Blueberries and Honey

Protein: 15–20g per serving

Why I Like It: Greek yogurt is a quick and easy way to get protein. Adding frozen blueberries and honey not only sweetens it naturally but also boosts antioxidants and fiber. It’s refreshing and perfect when I need a little sweetness.

Cottage Cheese with Frozen Peaches and Honey

Protein: 14g per serving

Why I Like It: The creaminess of cottage cheese pairs beautifully with the juicy sweetness of frozen peaches. A drizzle of honey makes it feel indulgent without loading on the sugar. It’s my go-to when I want something satisfying that doesn’t take much effort.

Cottage Cheese with Roasted Pineapples and Maple Syrup

Protein: 14g per serving

Why I Like It: Cottage cheese upgrades with roasted pineapples and a touch of maple syrup. It’s both tropical and comforting. The warmth of the pineapple balances the cool, creamy cheese, and I love that it’s packed with protein without feeling heavy.

Greek Yogurt with Peanut Butter or Nut Butter

Protein: 18–20g per serving

Why I Like It: Adding nut butter to Greek yogurt makes this snack rich and filling. It’s perfect when I need a protein boost, and it tastes like a treat while keeping me full for longer.

Rice Cake with Nut Butter

Protein: 5–7g per serving

Why I Like It: Rice cakes are a great vehicle for nut butter. They’re light and crunchy, and adding almond or peanut butter creates the perfect balance of carbs and protein. It’s my quick fix when I need something simple but satisfying.

Hard-Boiled Eggs with Seed Crackers

Protein: 12g per serving (2 eggs)

Why I Like It: Simple, nutritious, protein-packed, hard-boiled eggs always win. Paired with seed crackers, this snack adds texture and a crunch that makes it a bit more fun than just eating eggs alone.

Apples and Nut Butter

Protein: 5–7g per serving

Why I Like It: Apples and nut butter are a classic combo. The natural sweetness of the apple mixed with the healthy fats and protein from the nut butter make this snack both satisfying and nutrient-dense. It’s perfect for that mid-afternoon craving.

Beef Jerky

Protein: 10–15g per serving

Why I Like It: Beef jerky is my go-to when I need something savory and portable. It’s easy to pack for travel and high in protein without being heavy. Just be sure to choose a low-sodium option. If you stop by the gas station and think there’s nothing healthy in there…this can be your lifesaver.

Edamame

Protein: 8g per ½ cup

Why I Like It: Edamame is one of the easiest snacks for a high-protein, plant-based option. Lightly salted, they’re delicious and full of fiber, keeping me satisfied without the guilt. I like to grab the ones from Costco in little baggies that I can just microwave easily. Always good to have in your freezer!

Cheese Sticks

Protein: 6g per stick

Why I Like It: Cheese sticks are convenient and easy to throw into a bag for a quick snack. They provide a satisfying dose of protein with minimal prep required. I like Organic Valley Stringles.

Almonds or Cashews with a Piece of Fruit

Protein: 6g per ¼ cup

Why I Like It: Nuts paired with fruit are a quick and nutrient-dense snack. The healthy fats from almonds or cashews combined with the natural sugars and fiber from fruit keep me energized between meals.

Hummus with Vegetables

Protein: 7–8g per serving

Why I Like It: Hummus is full of plant-based protein and healthy fats, and when paired with crunchy veggies like carrots or cucumbers, it becomes a nutrient-rich snack that’s hard to beat. Whether you make this from scratch or you’re having it pre-made at a get-together or tailgate, it’s a good choice to snack on if you’re faced with a bunch of other options.

Tuna Salad with Crackers

Protein: 20–25g per serving

Why I Like It: Tuna is packed with lean protein and omega-3s. I love making a big tuna salad with light mayo (or Greek yogurt) and mustard, paired with whole-grain crackers for an easy and filling snack.

Labneh with Flatbread

Protein: 9–12g per serving

Why I Like It: Labneh is a creamy, tangy yogurt-based dip high in protein. Paired with whole-wheat flatbread, it’s the perfect snack or appetizer to keep hunger at bay. This is my latest OBSESSION! My teen daughter loves it too.

Ricotta Cheese and Crackers

Protein: 9g per ½ cup serving

Why I Like It: Light and creamy, ricotta is a versatile snack. I love spreading it on whole-grain crackers for a delicious and protein-packed bite. Who would have thought that ricotta has a high protein content??? Now you can even enjoy a cannoli for dessert!

Canned Sardines with Crackers

Protein: 20g per can (3.75 oz)

Why I Like It: Sardines pack a punch of protein and omega-3s. I pair them with whole-grain crackers for a quick snack that supports heart health and keeps me full.

Hit Your Protein Goals Easily

You can easily hit your protein goals throughout the day by incorporating these snacks. Protein is especially important for midlife women to help maintain muscle, balance hormones, and manage weight. These snacks are simple, delicious, and packed with nutrients to help you feel your best.

Age Stronger, not Faster

If you’re wondering how to incorporate these high-protein snacks and other healthy habits into your life, follow me on Instagram at tonigonzalezholistichealth. I share practical, real-life ways to make small but impactful changes that can completely transform how you feel day to day.

After all, midlife is meant to be enjoyed, not endured. Think GLAMMY, not GRANNY yet…okay? Even still, my mom is the perfect example of GLAM-MA. So, that’s an inspiration!

Aging stronger, not faster, is the goal!

So let’s nourish our bodies, maintain our energy, and feel good in our skin while we live our best lives.

Follow along, and let’s age with strength, grace, and glam!