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28 High Protein Snack Recipes (12g protein, No Dairy Or Gluten)

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The best, homemade, high-protein snack recipes to keep you full and fueled! These snack ideas are all dairy-free and gluten-free but high in flavor. Use them as healthy breakfast options, midday snacks, or even a post-workout meal.

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Pin image with text: multiple images of high protein snacks like protein smoothies, donuts, protein fluff and ice cream with text about high protein snacks

Protein Up

Protein is an essential macronutrient. Meaning, our bodies NEED it to function.

Unfortunately, we can only store so much.

This means that we constantly need to replenish our stores in order to function optimally. Learn more about the benefits of a high protein diet.

And though most people think that protein is only for people who lift weights or work out intensely, that’s far from true. Learn about how to increase your protein intake.

Protein helps:

  • Repair and replenish muscle
  • Boost the immune system
  • Keep us full
  • Provide structure
  • Helps transport other materials

High Protein Low Carb

Some of the healthy high protein snacks below are not only high in protein but they’re also low in carbohydrates!

Most of these recipes use healthy fats like nut butter, chia seeds, or avocado to make a healthy snack.

These snacks are specifically marked (and you can find many of them in this high protein, low carb meal plan).

Though there’s not one perfect diet, I do understand wanting variety when it comes to carbohydrate intake.

I personally use a carb cycling approach with my clients and these delicious and healthy recipes are great to have on hand.

High Protein Snack Recipes

All of the snack ideas included are dairy-free, gluten-free, and contain 12g or more of protein per serving.

Coffee Protein Balls [Gluten-Free]
Check out this recipe
Coffee protein balls covered in cocoa powder with a spoon of coffee grinds beside them.
Half Baked Vegan Mug Brownie
Gooey and delicious this vegan mug brownie has all the classic indulgence of chocolate brownies with a hint of protein for fuel.
Check out this recipe
Chocolate brownie with chocolate chips in a white ramekin with whipped cream on top and a spoon in it on a blue linen.
High Protein Pumpkin Pudding
Check out this recipe
Pumpkin protein pudding in a jar topped with cinnamon and a spoon in the jar.
 Peanut Butter Protein Chia Pudding (dairy & gluten-free)
The best high-protein chia pudding! This chia seed pudding is swirled with peanut butter, sweetened with maple syrup, and made ahead of time to provide you with an easy meal prep recipe.
Check out this recipe
Peanut butter chia pudding with chocolate chips in a mason jar on a cutting board with more chocolate chips around it and a spoon coming out of the mason jar.
Peanut Butter Protein Fudge
The perfect high-protein dessert recipe! This peanut butter protein fudge has 17 grams of protein but is naturally sweetened with honey to keep it semi-healthy, low-calorie and delicious.
Check out this recipe
Peanut butter protein fudge squares lined up with more heart shaped fudge on a blue linen behind them.
Pumpkin Pie Protein Donuts
Indulge in a bite of your favorite fall comfort. These gluten-free pumpkin donuts are soft, easy to make, and filled with pumpkin spice flavor.
Check out this recipe
Pumpkin spice donuts with sugar glaze on top on a cooling rack.
Baked Yogurt [High Protein]
Check out this recipe
Two ramekins of baked yogurt with blueberries in a bowl with a spoon
Dairy-Free Protein Cookie Dough
A delicious blend of protein and dessert! This dairy-free protein cookie dough comes together in just five minutes and is the perfect addition to family movie night.
Check out this recipe
Spoonful of chocolate chip protein cookie dough being pulled out of a white ramekin that's on a wooden cutting board.
High Protein Peanut Butter Cups (dairy-free)
Skip the Reese's cups and opt for these high-protein peanut butter cups instead! Thick peanut butter topped with melted chocolate and totally dairy-free to make the perfect healthy indulgence.
Check out this recipe
Four chocolate peanut butter cups stacked together with the last one with a bite out of it on top
Super Easy Protein Ice Cream
Creamy, indulgent and with 12 grams of protein! This vanilla protein powder ice cream will be the hit of the season.
Check out this recipe
hand holding vanilla protien ice cream with sprinkles in a gluten-free ice cream cone with cones, sprinkles and the ice cream tin behind it
Cookie Dough Protein Bars [Dairy and Gluten-Free)
Soft, chewy and made in just 10 minutes! These cookie dough protein bars are a quick way to gain some energy.
Check out this recipe
image of three cookie dough protein bars stacked with parchment paper between them and a hand placing the top one
Double Chocolate Protein Fluff (No xanthan gum)
A six-ingredient, high-protein snack recipe to keep you full and curb cravings.
Check out this recipe
Spoon dripping chocolate onto a glass bowl of chocolate protein fluff topped with coconut whipped cream.
Chocolate Protein Brownies Recipe
Easy to make, these high-protein brownies are naturally dairy and gluten-free. They're a chewy brownie drizzled with chocolate sauce that's a hit with everyone.
Check out this recipe
Dairy-free chocolate brownies drizzled with chocolate sauce on brown parchment paper with chocolate chips around them and a glass of milk with a blue linen to the side
Gluten-Free High Protein Granola Recipe
This healthy protein granola recipe made without protein powder. It's a crunchy, nutty mixture of all the right things. High in protein, naturally gluten-free, and paleo-approved, it's the perfect make-ahead breakfast or protein snack.
Check out this recipe
Homemade granola in a small mason jar with milk in it and a spoon in the top. More granola scattered around the jar and in a beige bowl behind it
Banana Chia Seed Protein Pudding
A creamy, comforting blend of flavors made into a healthy snack for busy days. This banana chia pudding is the perfect make ahead recipe that combines both sweet flavor and high protein!
Check out this recipe
Banana chia pudding in a mason jar with a spoon in it and sliced bananas, and cinnamon on top and the jar on a wooden board.
Creamy Keto Chia Pudding
A delicious blend of coconut milk and vanilla to make the smoothest keto chia pudding you’ve ever had. Sweetened minimally with a hint of stevia this chia seed pudding recipe will become a staple to your days.
Check out this recipe
Keto chia pudding in a mason jar with raspberries on top and a spoon in the jar on a white plate with berries and a blue linen behind it.
Chocolate Protein Muffins (dairy & gluten-free)
Easy to make and easier to eat! These protein muffins are a snack and dessert rolled into one. Though they don't use cocoa powder, they still come out an indulgent, rich, chocolate flavor.
Check out this recipe
Pin image with text about chocolate protein muffins with two fingers placing a muffin on top of another muffin in an orange liner and more muffins behind it
Peanut Butter Protein Muffins
Light, airy, and easy to make these gluten-free muffins make the perfect snack! Made without almond flour or bananas, this muffin recipe uses minimal ingredients but has lots of flavor.
Check out this recipe
Peanut butter protein muffins in a dark grey muffin tray on a cooling rack with linen behind them
Chocolate Protein Zucchini Bread
The best protein dessert to curb a craving and fuel up! This protein zucchini bread is naturally gluten-free, swirled with chocolate, and loaded with healthy ingredients.
Check out this recipe
Dairy-free chocolate zucchini bread in a baking loaf with parchment paper and a blue linen and scoop of collagen powder around it.
Salted Caramel Protein Smoothie
An indulgent blend of vanilla protein, coconut milk, and homemade caramel. This delicious smoothie is free from artificial flavors and high in all things good for you.
Check out this recipe
Mason jar with caramel protein shake topped with coconut whipped cream, caramel sauce and chocolate chips two red straws in the smoothie and chocolate chips on a cutting board behind it
Banana Protein Brownies (Dairy and Gluten-Free)
A high-protein brownie guaranteed to indulge a craving! These chocolate protein brownies are whipped up with chocolate protein powder and bananas to give you a fudgy, delicious, post-workout snack.
Check out this recipe
Three chocolate protein brownies stacked with protein powder behind them.
Peanut Butter Banana Protein Pudding
A creamy, protein-packed, banana cream pudding. This protein pudding recipe is a healthy snack that whips up in just minutes.
Check out this recipe
Banana protein pudding in a jar with peanut butter on top and a spoon in the jar.
4 Ingredient Chocolate protein Pudding (dairy-free)
Deliciously simple to make this chocolate protein pudding recipe os completely dairy-free but comes with a thick, rich texture that's perfect to curb a craving.
Check out this recipe
Chocolate protein pudding in a jar with chocolate sauce n top and a spoon in the jar.
Protein Pudding Recipe
Sticky, indulgent, and made with only five ingredients! This simple chocolate protein pudding recipe a healthy way to curb a craving before bed.
Check out this recipe
White ramekin on blue checkered linen with chocolate protein pudding and coconut cream in it and a spoon scooping some out with chocolate chips and collagen behind it
Gluten-Free Blueberry Protein Muffins
Light, delicate but loaded with fuel! These delicious blueberry protein muffins are made without protein powder but have enough fuel in them to keep you going.
Check out this recipe
Three blueberry protein muffins with the top muffin being placed on top, all muffins on a pink muffin liner with more muffins on a cutting board and yellow linen behind them
Protein Powder Overnight Oats
Indulge your sweet tooth with these overnight oats with protein powder! Easy to make and with a whopping 24 grams of protein per serving, the only struggle you’ll face is which fun flavor to choose!
Check out this recipe
Three jars of overnight protein oats topped with whipped cream with a lid, cutting board and ingredients around them.
Cookies & Cream Protein Smoothie
Super smooth and healthy! This cookies and cream protein shake is made with minimal ingredients and is the perfect way to indulge a craving.
Check out this recipe
Glass with cookies and cream shake topped with coconut whipped cream and crumbled cookies with a striped straw in it. There are straws, chocolate chip, cookies and chocolate chips around the glass.
High Protein Overnight Oats Without Protein Powder
Skip the vanilla protein powder and whip up this protein overnight oats recipe topped with thick, rich chocolate! All the indulgence of a creamy cup of oatmeal with all the fuel of protein.
Check out this recipe
Clear glass with overnight protein oats in it topped with chocolate and sea salt on a wooden coaster on a blue linen.
Creamy Espresso Overnight Oats
Indulge in an extra cup of coffee while gaining some fuel with these mousse-like, high-protein overnight oats! This recipe has all the deliciousness of dessert but all the fuel you need to kick off your day.
Check out this recipe
Mason jar with espresso overnight oats topped with almond butter and a spoon in it on a wooden coaster with another jar of oats and a bowl of coffee behind it.
Dairy-Free Blueberry Chia Pudding
Packed with nutrients, antioxidants, and protein this creamy, blueberry chia pudding is easy to make and perfect for busy days on the go.
Check out this recipe
Gluten-Free Chocolate Chip Mug Cake (Healthy!)
Deliciously indulgent and made in under two minutes, this chocolate chip mug cake is a bite of soft, cakey flavor swirled with gooey chocolate chips that’s miraculously high in protein.
Check out this recipe
Chocolate chip mug cake with coconut cream in a white mug on a dark coasted with a yellow linen by it.
Gluten-Free Chocolate Protein Mug Cake
A delicious blend of chocolate flavor this protein powder mug cake makes the perfect indulgence! Whipped up in just two minutes, you’ll be enjoying a treat in no time.
Check out this recipe
Chocolate protein pwoder mug cake topped with peanut butter and coconut whippe cream in a white mug on a blue linen.
Double Chocolate Protein Bars Without Nuts
Rich, indulgent, and with a mousse-like filling these nut-free protein bars are the perfect way to indulge a craving without sacrificing your hard work. And they're naturally gluten-free too!
Check out this recipe
Two chocolate coated protein bars stacked on a white plate top bar with a bite out of it.
Salted Caramel Protein Fluff (Vegan)
Topped with homemade caramel sauce, this protein fluff recipe makes an indulgent but healthy bedtime snack!
Check out this recipe
A hand holding a mini jar with caramel protein fluff topped with caramel drizzle
High Protein Berry Fluff
Only five ingredients in this easy protein fluff recipe. Made with frozen berries this high-protein snack recipe is refreshing and more like a frozen treat!
Check out this recipe
Blueberry protein fluff in a glass topped with coconut milk and a spoon in the glass.
Easy Protein Powder Ice Cream Recipe
This protein powder ice cream is made without an ice cream machine but with a protein kick! Creamy and indulgent it's sweetened with frozen bananas and chocolate chips to give you the best, most-fueling summer treat!
Check out this recipe
Close up of an ice cream scoop scooping peanut butter chocolate chip ice cream
Creamy Chunky Monkey Protein Shake With Caramel
A gluten-free, vegan, classic smoothie recipe. This chunky monkey smoothie is creamy, thick, and makes a tasty post-workout fuel source.
Check out this recipe
Chunky monkey protein shake with caramel drizzled on top and chopped almonds on the shake and around it.
Protein Muffins (Healthy & No Refined Sugar!) - Wholesome Yum
These easy protein muffins are moist, rich, super chocolaty, healthy and refined sugar free! They are quick to prepare and need just one bowl.
Check out this recipe
Protein Muffins (Healthy & No Refined Sugar!) - Wholesome Yum
Vanilla Shakeology Protein Balls (No Bake Recipe!)
Our no-bake Almond Butter Vanilla Shakeology Protein Balls recipe is our go-to snack for meal prepping! You need 4 ingredients & 5 minutes!
Check out this recipe
Vanilla Shakeology Protein Balls (No Bake Recipe!)
Homemade Gluten-Free Bagels
Soft, no yeast, gluten-free, high protein bagels make the perfect breakfast. With 14 grams of protein per serving, this bagel recipe is a great kick-start to your breakfast routine!
Check out this recipe
Multiple, gluten-free protein bagels, some sliced with avocado or jam on them with a blue linen and cutting board behind them
Cookie Dough Protein Overnight Oats
Creamy and indulgent high-protein overnight oats made in a jar to make for an easy, healthy breakfast or on-the-go high-protein snack!
Check out this recipe
Three mason jars filled with high protein cookie dough overnight oats topped with chocolate chips on a wooden cutting board and a spoon going into one jar.
Salt + Pepper Chicken Bites | Healthy and Super Quick & Easy!
Chicken Bites - These little morsels are so easy and use everyday ingredients like butter, salt and pepper... but FULL of flavor!
Check out this recipe
Salt + Pepper Chicken Bites | Healthy and Super Quick & Easy!
Anti-Inflammatory Dairy-Free Turmeric Smoothie
This turmeric protein shake is filled with healthy, anti-inflammatory ingredients! It makes a delicious snack or healthy post-workout protein smoothie
Check out this recipe
turmeric peach smoothie in a mason jar with a purple straw. Turmeric root and powder and ginger root around it
No Bake Protein Cookies
Check out this recipe
Three no bake protein cookies stacked with parchment paper between them.

How To Increase Protein

Many of these high-protein snack recipes use protein powder or collagen powder and a blend of healthy fats. Though things like cottage cheese and Greek Yogurt are great but don't work in a dairy-free diet.

If you’re looking to get started with protein, learn more about how to choose a powder best suited to your goals.

Collagen is a beneficial part of bone broth and is wonderful for your hair, skin, and nails. Learn more about collagen and why you may want to boost your intake. However, unlike bone broth, it doesn’t taste like well, bone broth.

Similarly, collagen powder is odorless and flavorless. Plus, if ethically sourced one of the purest forms of protein you can give to your kids! I grab my collagen from Perfect Supplements and while I love their big tub of powder, I love the individual packets even more!

I find collagen the easiest way to boost protein in smoothies, vegan yogurts, oatmeal, or any other dish. It blends and mixes well and there are zero flavors to it. Plus, Perfect Supplements sources their collagen from pasture-raised (grass-fed) cows. So, I trust it.

Grab some collagen powder and use code mamabear10 to save some money.

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Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Made from pasture-raised (grass-fed) cows there are no pesticides, hormones, or filler agents. Just put collagen protein. Use code mamabear10 to save money on your next order.

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Frequently Asked Questions About High Protein Snacks

Question #1 - What are good snacks that are high in protein?

Snacks like hard-boiled eggs, tuna, Greek yogurt, cottage cheese, collagen, and protein powder are all high in protein. These ingredients can be used easily to make a variety of high-protein snacks suitable to any dietary preference.

Question #2 - What are the easiest protein foods?

The easiest protein foods are ones that come from whole sources: think eggs, meat, collagen, and dairy (if you consume it). These foods are naturally high in protein and are easy to use to create a variety of protein-based snacks and meals.

Question #3 - How much protein do I need per day?

At the very core, you need 0.8grams of protein per kilogram of bodyweight. However, this recommendation is normally too low and based upon what you need to continue to do basic activities (digest food, basic movements etc). Most people should strive for 1.0 grams of protein per pound of bodyweight. For a 135lbs female, this means 135grams of proter per day.

Satisfy Your Sweet Tooth & Fuel Your Body

The ultimate collection of high-protein, no-bake snacks for busy moms.

As a mom of three, I know the struggle of feeling exhausted and constantly reaching for sugary snacks. It wasn’t until I started increasing my protein intake with delicious, dessert-like snacks that I finally felt energized and satisfied—without having to choke down another chicken breast.

With the Strong and Sweet Protein Guide, you’ll get over 25 high-protein, snack recipes that taste like dessert and pack in 17+ grams of protein per serving. These snacks are perfect for fueling your energy and keeping those sweet cravings in check—without adding more stress to your already busy day.

No more mid-day crashes, no more boring meals—just simple, delicious snacks that help you feel full and energized.

Grab your copy today and start enjoying snacks that power your day and satisfy your cravings!

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Protein packed snacks for busy moms with wicked cravings
Protein packed snacks for busy moms with wicked cravings
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Inside the Strong and Sweet Guide, you’ll discover exactly how much protein you need each day, how to choose the right protein powder, and enjoy over twenty-five easy ultra-simple snack recipes, each packed with 17 grams of protein or more. 

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More Protein Recipes You May Enjoy

Pin image with text: multiple images of high protein snacks like protein smoothies, donuts, protein fluff and ice cream with text about high protein snacks

More High Protein Dairy Free Snacks

Reader Interactions

Comments

  1. Amanda Dixon

    Thanks for putting together such a great list! I already tried the protein fluff and blueberry muffins, and they were delicious. Can't wait to work my way through the rest of the list.

    Reply

    • fitasamamabear

      You are awesome. So happy it's giving you some new ideas!

      Reply

  2. Gen

    This list is so helpful, thank you! Sometimes I stand in the kitchen knowing I need something with protein and don't know what to make... getting pretty sick of eggs, haha. I'm going to try so many of these!

    Reply

    • fitasamamabear

      Haha I love eggs.. but I also enjoy sweets and regular stuff so it's definitely nice to have some staples to boost protein!

      Reply

  3. Brooke

    All of these look wonderful! The Chunky Monkey Protein smoothie has to be my favorite! Hands down, the best I have ever had! It felt like I was indulging!

    Reply

    • fitasamamabear

      Haha the chunky monkey is amazing!

      Reply

  4. Healing Tomato

    The Cookie Dough shake is officially my new favorite protein shake! It was delicious and so easy to make. Thanks for so many wonderful shakes to choose from.

    Reply

    • fitasamamabear

      Haha right?! Like if I can eat cookie dough and call it healthy I love life lol

      Reply

  5. Sonia

    Thanks for putting together this list with many ideas for healthy snacks and treats. I already tried the overnight oats. It is so filling and satisfying. This weekend I will make the vanilla protein ice cream for my 10-year-old daughter. It will be a treat and a healthy snack at the same time.

    Reply

    • fitasamamabear

      Overnight oats are such an easy and fun one but the ice cream is definitely a nice dessert option.. my kiddos love it too!

      Reply

  6. Gina

    This is one of the best resources! Love that these are all gf and df, it's sometimes hard to find high protein recipes in those two niches. Tried the chocolate muffins so far and loved them, can't wait to dive into the rest of the list!

    Reply

    • fitasamamabear

      So happy that they gave you some new ideas!

      Reply

  7. Ali

    what a great resource this is!!! I've already tried the overnight oats and loved it!!! Cannot wait to try more - thank you!

    Reply

    • fitasamamabear

      Overnight oats are totally a staple in our house!

      Reply

  8. Allie

    I have been feeling hungry mid morning at work so I wanted to find something that was higher protein to keep me going. Love all these ideas. Already tried the vanilla protein balls and they were great.

    Reply

    • fitasamamabear

      Wahoo! Seriously protein solves so many problems lol

      Reply

  9. Jere Cassidy

    Thanks for all of these recipes. I need to up my protein, and honestly, I have a sweet tooth so I can have both. This is a great list of recipes to keep on hand.

    Reply

    • fitasamamabear

      Haha we're the same, I have a huge sweet tooth too!

      Reply

  10. Jenn

    The Chocolate protein over night oats with banana has been a life saver for my morning dash out the door, it's so easy to make before bed! Can't wait to try more on this list.

    Reply

    • fitasamamabear

      Anything I can make the night before is a win too.

      Reply

  11. Adriene

    Thanks for putting all of these recipes together in one place. I simply do not eat enough protein, and these are helpful. I have already made the Peanut Butter Cups that are delicious.

    Reply

    • fitasamamabear

      So happy to hear that it helps! Haha the peanut butter cups are a blog reader favorite.

      Reply

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