As a registered dietitian, I’m often asked what my favorite snacks are—not because my friends and clients are curious about what I eat (although some are) but because they’re overwhelmed by the options. There are more snack products, especially in the high-protein category, than ever before. While variety is good, it can be exhausting navigating the nutrition information and front-of-package claims. For that reason, I’m always happy to share my favorite snacks, especially from my favorite stores, like Trader Joe’s. I love their bags of nuts and cans of tuna, but if I’m looking for a satisfying high-protein snack, I always grab their Mediterranean Style Hummus Snack Pack with Pita Chips.

If you’re like me and always hungry, it’s nice to have a portable snack that you can carry with you when you’re on the move. I’ve enjoyed hummus as a snack for years, but it never made sense to carry a container of it in my lunch or snack bag. I portion it into little jars when I have time, but more often than not, I’m grabbing my snack as I’m running out the door. That’s why I love the convenience of Trader Joe’s pre-portioned packages of hummus and pita chips, which are perfectly sized and satisfying. The crunchy pita chips are a great way to scoop and enjoy every bite of that protein-packed hummus! 

Why Protein in Snacks Works

All nutrients are important and necessary for fueling your body and keeping it healthy. That’s why consuming a variety of foods is essential. But when it comes to snacking, I always recommend something with protein. Protein prompts the release of certain hormones, like cholecystokinin and glucagon-like peptide-1 (GLP-1), and decreases the release of others, like ghrelin, to help slow digestion and reduce appetite. This means that a snack with protein is usually more satisfying than one without. The hummus and pita chips snack pack from Trader Joe’s has 9 grams of protein, thanks to the combination of pita chips and garbanzo beans. 

Protein Benefits

Protein is one of three macronutrients (carbohydrates and fat are the other two) essential for providing energy. It’s made up of amino acids, which are the “building blocks” responsible for and involved in almost every function in our bodies, from growing and repairing muscle and bone to transporting nutrients. Protein is found in a variety of foods, including both animals and plants. The amount of protein your body needs depends on age, gender, activity level and health. The 2020–2025 Dietary Guidelines for Americans recommends that adults 19 and older consume 10% to 35% of their daily calories from protein. For frame of reference, that’s about 200 to 700 calories from protein for a 2,000-calorie diet.  

What Makes Something a Good High-Protein Snack?

There are plenty of ways to build a high-protein snack. Fortunately many of them are nourishing and delicious. Direct food sources of protein are easy and straight-forward. You can start with thinking of the food groups. Dairy, eggs, meat, seafood, nuts, seeds, tofu, beans and lentils are all sources of protein. If your diet allows it, choose something from those categories, since a serving provides anywhere from 7 grams to upward of 25 grams of protein, with meat and seafood supplying the most for a 3-ounce portion.

If a bar or other prepared snack is your preference, you’ll have to do a bit of reading before you buy. Many snacks, especially protein bars and granola bars, are high in added sugar and refined grains. To find a good snack, start with the Nutrition Facts panel, and look at the protein and added sugar. Go for a snack or bar with at least 7 grams of protein and less than 8 grams of added sugar. Next, review the ingredient list and opt for something made with whole grains versus refined grains—you’ll get more nutrients like fiber and B vitamins. And if you’re sensitive to artificial sweeteners, artificial flavors and preservatives, review the ingredient list for those and choose accordingly.  

Tips for When to Have a High-Protein Snack

The best time to enjoy a high-protein snack is between meals, before you get too ravenous. Usually a few hours after a meal is a good rule of thumb, but also listen to your body. If your meal was small or maybe didn’t provide enough nutrition, you may need something earlier. Or if your meal was large or something high in fiber and protein, you can wait a bit longer. Remember that a snack is smaller than a meal and should be satisfying enough to help get you to your next meal. 

While many of us enjoy snacks between meals, they can also be a crucial step in recovery after exercise, says cookbook author and sports dietitian Dana Angelo White, M.S., RDN, ATC. She adds that a “balanced snack always benefits from some protein to help keep you feeling satisfied and energized.” Hummus, like my favorite from Trader Joe’s, is a great option, but White also recommends snacks like smoothies, yogurt bowls made with plain Greek yogurt, or a meat or peanut butter and jelly sandwich, which “are easy and effective foods that offer up protein and deliciousness—both are important!” But remember, says White,“It’s best to spread out protein intake throughout the day. Making sure most meals and snacks have a sensible amount of protein makes the task a lot easier.”  

When it comes to a snack that satisfies, choose something with a bit of protein. Keep things easy and try a handful of nuts or some cheese and whole-grain crackers. And if you happen to be at Trader Joe’s, grab their Mediterranean Style Hummus Snack Pack with Pita Chips!