8 Snacks With as Much Protein as Cottage Cheese

Cottage cheese is a popular high-protein snack that delivers a substantial amount of protein for relatively few calories. For reference, a typical 1/2 cup of low-fat cottage cheese provides approximately 12-14 grams of high-quality protein and around 90-110 calories.

For those who might want a change, here are eight snacks that contain as much or more protein than cottage cheese, and how to eat them.

1. Greek Yogurt

A single container (about 5.3 oz) of non-fat Greek yogurt typically offers:

Greek yogurt can be eaten in many ways, said Lauri Wright, PhD, RDN, director of nutrition programs and an associate professor at USF College of Public Health. From a sweet yogurt bowl with cinnamon and berries to a savory dip with garlic and herbs. You can also blend it into smoothies or use it as a substitute for sour cream or mayonnaise.

“Greek yogurt can be a good alternative for those who dislike cottage cheese or its texture,” said Morgan L. Walker, MS, RD, a registered dietitian at Lebanon Valley College. “I personally like to boost the protein content of plain Greek yogurt by mixing in a small amount of vanilla protein powder, without substantially increasing portion size.”

2. Edamame

A one-cup serving of cooked edamame has:

• 18 grams of protein
• 180 calories

For a plant-based option, try snacking on some edamame. In addition to protein, it’s also a great source of fiber.

“You can sprinkle edamame with sea salt or chili powder, toss it into salads, or pair it with fruit to provide a balanced snack,” Wright said.

3. Smoked Salmon Roll-Ups

Two ounces of smoked salmon provides approximately:

Wright suggests rolling smoked salmon with cucumber or avocado or wrapping it around whole grain crackers for a balanced, high-protein savory snack.

4. Hard-Boiled Eggs

Two large eggs provide:

• 12-13 grams of protein
• 140 calories

Easy to prepare ahead of time and stick in your fridge for later, hard-boiled eggs are a convenient high-protein snack.

Sprinkle the eggs with “everything bagel” seasoning, slice them onto toast, or add them to veggies and hummus for a charcuterie-board style snack, Wright said.

5. Tuna Packets

One single-serving tuna packet typically provides about:

• 15-19 grams of protein
• 70-100 calories

Tuna isn’t just for sushi or sandwiches. Single-serve tuna packets offer convenience and nutrition when you’re hungry. These can be eaten on their own or paired with cucumber slices or crackers for an easy, protein-rich snack, Walker said.

6. High-Quality Jerky

A 1.5-ounce serving of turkey jerky provides about:

• 12 grams of protein
• 90 calories

High-quality dried jerky, whether it’s salmon, turkey, bison, or chicken, can also deliver similar or higher protein content than cottage cheese, and many types can be modest in calories.

“One suggestion is to pair the jerky with fruit or whole grain crackers,” Wright said. “When purchasing jerky, look for lower-sodium varieties with minimal added sugar.”

Jerky is also considered processed meat, which has been linked to an increased risk of certain cancers, so it should be eaten in moderation.

7. Chicken Salad

A ½ cup portion of homemade chicken salad, cooked chicken breast, and Greek yogurt instead of mayo, provides roughly:

• 12 grams of protein
• 120-140 calories

A homemade chicken salad can be a great high-protein snack and works well as a dip with celery sticks, cucumber, lettuce wraps, rice cakes, or crackers, Walker said.

8. Deli Roasted Turkey

Depending on the brand and thickness of the slice, two pieces of turkey can provide:

• 8 grams of protein
• 90 calories

High-quality deli turkey can make for an easy snack, especially when paired with vegetables, nuts, fruit, or even a hard-boiled egg for added protein.

If possible, reach for types with few or no preservatives and a lower sodium content. Like jerky, deli turkey is also considered a processed meat and should be consumed in moderation.