You might have noticed that nutrition experts seem to be recommending higher protein intakes than before, and at Rily, we’re no different.
Incorporating enough protein into your daily diet is crucial for maintaining muscle mass, supporting metabolic health, and keeping your energy levels stable throughout the day.
Whether you're an athlete, a busy professional, or just someone striving for a healthier lifestyle, ensuring you're getting sufficient protein can help you stay on top of your game. Protein supports various bodily functions, from muscle repair to hormone production, and can even aid in managing appetite and weight.
To make it easier to meet your protein needs, we've curated a list of 24 easy-to-make high-protein snacks from our Rily recipe developers. These recipes are perfect for on-the-go eating or enjoying a light meal at home.
From sweet treats to savoury bites, each option is designed to boost your protein intake while being simple and satisfying. Dive into these nutritious snacks and discover new favourites that make high-protein eating both delicious and convenient!
Recipe by Megan Horsley
Craving something sweet but still want to stay on track with your nutrition goals? These blondies are packed with chickpeas, almond butter, and collagen powder and offer an outstanding balance of fibre and protein. Sweetened with maple syrup, they help stabilize blood sugar levels while delivering a boost of calcium and magnesium for muscle recovery and heart health.
Recipe by Megan Horsley
Transform the classic smoked salmon bagel into a delightful, bagel-free bite with these Smoked Salmon Cucumber Bites! Enjoy the familiar lox, cream cheese, and dill flavours, all served on crisp cucumber slices. This easy, gluten-free, and keto-friendly snack is perfect for a quick afternoon treat or elegant appetizer, making it a win for everyone at the table.
Recipe by Megan Horsley
Savour the flavour without the extra oil with these Baked Falafel! Enjoy all the classic falafel taste with a healthier twist, complemented by a creamy tahini sauce and tangy pickled turnip. This dish is delicious and packed with fibre, making it a wholesome addition to any meal.
Recipe by Carley Nadine
A simple yet versatile delight, Avocado Toast is perfect any time of day. This open-faced sandwich can be customized with your favourite toppings, featuring creamy mashed avocado seasoned with salt and black pepper. It's a quick and satisfying option for a healthy meal or snack that suits a variety of tastes.
Recipe by Kelsey Russell-Murray
These Fudgy Walnut Black Bean Brownies redefine what a brownie can be. They're rich, satisfying, and moist, packed with fibre, prebiotics, and heart-healthy omega-3 fatty acids. Flourless and plant-based, they're gluten-free and loaded with nutrients from cocoa, black beans, and walnuts. Blend them up for a quick treat that's as healthy as it is indulgent.
Recipe by Tiana Pollari
Elevate your salad game with this High Protein Broccoli Salad. This dish packs a nutritional punch, featuring protein-rich broccoli and edamame, offering around 23 grams of protein and plenty of glucosinolates that may help lower cancer risk. It's a tasty and wholesome option that proves you don't need meat to get your protein fix.
Recipe by Megan Horsley
Brighten up your post-workout meal with this vibrant Quinoa Power Bowl. Bursting with antioxidants, anti-inflammatory omega-3s, and plant-based protein from quinoa, avocado, and hemp seeds, this bowl helps combat oxidative stress and supports muscle recovery. It's the perfect, colourful way to fuel your body and boost a post-workout recovery.
Recipe by Fran Allen
These Chewy Oat and Fruit Energy Bars are your go-to for a midday pick-me-up. Filled with healthy fats, fibre, and molasses, they provide a nutrient-dense boost perfect for postpartum recovery and busy days. Enjoy them as a nourishing snack that keeps you energized and satisfied.
Recipe by Megan Horsley
Combine the best of both worlds with these High Protein Salted Brownie Cookies. Each cookie delivers a satisfying 12 grams of protein while staying low in carbs and free from added sugar. With collagen for added benefits and essential minerals to ease period cramps, these cookies are a smart, indulgent treat that supports your well-being.
Recipe by Isra Al-Salem
This Toasted Marinated Walnut Hummus is not just delicious but packed with nutrition. Chickpeas offer a hearty dose of plant-based protein and fibre while adding cumin helps with digestion. This hummus supports heart health and inflammation reduction, making it a flavourful and healthful dip or spread.
Recipe by Jaclyn Irwin
This Cajun Chicken Mason Jar Salad is the ultimate convenient, make-ahead meal. With the dressing at the bottom, your greens stay crisp, making it perfect for up to three days in the fridge. Ideal for those following gluten-free, keto, or low-sugar diets, this salad is as versatile as it is tasty.
Recipe by Tiana Pollari
This nutrient-rich Black Bean dip is bursting with antioxidants and protein. Enhanced with garlic and coriander, it supports heart health and provides a rich source of essential vitamins and minerals. It's a delicious way to enjoy a healthy snack that also helps boost your immune system.
Recipe by Kelsey Russell-Murray
Satisfy your sweet tooth with these Seedy Nut Butter Stuffed Dates. Filled with homemade nut and seed butter, these treats are high in fibre and healthy fats, making them perfect for supporting gut health and managing blood sugar levels. Quick and easy to prepare, they're a wholesome snack ready in no time.
Recipe by Jennifer Barr
Enjoy a no-bake granola alternative with this Superfood Rawnola. Ready in minutes and lasting for weeks, this mix of nutrient-dense superfoods and natural sweeteners provides a crunchy, satisfying snack that helps stabilize blood sugar and keeps you energized throughout the day.
Recipe by Tina Gravalos
This Apple & White Cheddar Chicken Salad is perfect for meal prep, offering a balanced combination of protein, healthy fats, and greens. Its simple and delicious ingredients make it an excellent option for a satisfying meal that keeps you nourished and balanced.
Recipe by Tina Gravalos
Take your summer corn on the cob to the next level with this Grilled Corn & Black Bean Salad. Packed with fibre and beneficial for heart, hormonal, and brain health, this refreshing salad is a creative way to enjoy a classic summer vegetable.
Recipe by Jaclyn Irwin
Inspired by the viral TikTok salmon bowl trend, this version is flexible and easy to prepare. This dish is customizable with your favourite toppings, perfect for using up leftover salmon and rice. Use cooled, leftover rice for the best results for a crispy touch.
Recipe by Jaclyn Irwin
These Chocolate Dipped Almond Protein Bites are a quick and indulgent treat. With a delicious almond centre coated in chocolate, these bites provide a satisfying snack that combines taste and nutrition effortlessly.
Recipe by Megan Horsley
This Crab Cream Cheese Dip is a creamy, protein-packed appetizer perfect for pairing with crackers or veggies. With a touch of horseradish for added health benefits, it's a great way to enjoy a flavourful, immune-boosting snack.
Recipe by Tina Gravalos
Enjoy a classic favourite with a healthier twist and upgrade your sandwich game with this Turkey BLT on Sourdough. This protein-packed meal is satisfying and easy to make, featuring crisp bacon, tender turkey breast, and fresh veggies on hearty sourdough bread.
Recipe by Kelsey Russell-Murray
These Avocado & Black Bean Kale Wraps are a deliciously healthy choice for lunch or a snack. With creamy avocado, hearty black beans, and fresh kale, they offer a satisfying blend of flavours and textures. Add cheddar cheese and grilled onions for extra taste and nutrition.
Recipe by Tina Gravalos
This Three Bean Salad combines garbanzo, pinto, and kidney beans for a protein-rich, fibre-packed dish. With a zesty lemon dressing and fresh veggies, it's a refreshing and nutritious option for a side dish or light lunch, easy to prepare and great for any occasion.
Recipe by Megan Horsley
Enjoy the best of both worlds with these Vanilla Bean Matcha High Protein Muffins. Each muffin features a delicious blend of vanilla and matcha, packed with 14 grams of protein from almond flour and vegan protein powder. A low-carb option that's perfect for breakfast or an afternoon snack, these muffins are as nutritious as they are tasty.
Recipe by Megan Horsley
If you're craving a classic summer treat with a protein-packed twist, these High Protein Ice Cream Sandwiches are just the ticket! Each sandwich has about 20 grams of protein, thanks to a creamy cottage cheese-based ice cream filling. The gluten-free chocolate chip cookies provide a delightful crunch, while the rich dark chocolate chips add a touch of indulgence. Perfect for cooling off on a hot day, these sandwiches are a delicious and nutritious choice for your summer gatherings.
