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

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

12/06/2021 by fitasamamabear

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 this …

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.

And though most people think that protein is only for people who lift weights or work out intensely, that’s far from true.

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.

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.

They’re an easy way to bump up your intake for the days while still enjoying something delicious (it’s not all chicken and steak haha)

Photo Credit: fitasamamabear.com

Protein Zucchini Bread (Dairy & Gluten-Free)

Amp up your intake and enjoy something sweet with this protein zucchini bread! 

Photo Credit: fitasamamabear.com

Peanut Butter Chia Pudding (19g Protein)

Creamy, delicious, and easy to make! This protein chia pudding is swirled with creamy peanut butter and topped with chocolate chips. 

Photo Credit: fitasamamabear.com

Creamy Peanut Butter Protein Fudge (no dairy)

Soft, salted, and the perfect protein dessert. This peanut butter protein fudge will be hard to put down. 

Photo Credit: fitasamamabear.com

High Protein pumpkin Donuts

Indulge in your favorite fall flavor while increasing your energy! These gluten-free pumpkin donuts are soft, chewy, and totally paleo.

Photo Credit: fitasamamabear.com

Edible High Protein Cookie Dough

Bring back your childhood with this protein cookie dough! Made with a blend of peanut butter and chocolate chips, this high-protein recipe is the perfect way to bust a craving.

Photo Credit: fitasamamabear.com

Chocolate Peanut Butter Protein Cups (9g protein!)

With 9 grams of protein per peanut butter cup, you can indulge in your favorite dessert without any guilt. 

Photo Credit: fitasamamabear.com

Easy, Creamy Vanilla Protein Ice Cream (12g Protein, No Dairy!)

Smooth, creamy, and no churning required! This vanilla protein ice cream is a delicious way to indulge while still boosting your daily protein intake. Made with just five ingredients this protein ice cream can be eaten in a bowl or scooped into an ice cream cone to cool down on a hot day.

Photo Credit: fitasamamabear.com

Super Soft Cookie Dough Protein Bars

An easy and delicious no-bake snack with 12 grams of protein per serving. These cookie dough protein bars are a fun treat to have in the fridge and work as a post-workout snack or an on-the-go snack for busy days. 

Photo Credit: fitasamamabear.com

Double Chocolate Protein Fluff (5 Minute Recipe, Healthy)

Indulge in all the creaminess of double chocolate with this one-minute vegan protein fluff. Made with vegan protein powder and sweetened with maple syrup, this chocolate protein fluff makes the perfect snack.

Photo Credit: fitasamamabear.com

The BEST Dairy & Gluten Free Brownies

The best, dairy-free gluten-free brownies you’ll make this year. They’re rich and indulgent and have 12 grams of protein per serving.

Photo Credit: fitasamamabear.com

Cakey Blueberry Protein Muffins (No Dairy or Gluten!)

Light and tender these blueberry protein muffins make the perfect post-workout snack. With 14 grams of protein per serving, these high-protein muffins are sweetened with just a hint of maple syrup and fresh blueberries.

Photo Credit: fitasamamabear.com

Dairy-Free Salted Caramel Protein Shake

Enjoy this sweet and salty indulgence any time of the day! A salted caramel protein shake worthy of dessert. Made with vanilla vegan protein and drizzled with homemade caramel sauce, this dairy-free protein shake is the perfect afternoon pick me up!

Photo Credit: fitasamamabear.com

5 Minute Sticky Protein Pudding

With 13 grams of protein per bowl, this chocolate protein pudding makes the perfect bedtime snack! Made with only five ingredients protein pudding is an easy way to bump up your intake for the day.

Photo Credit: fitasamamabear.com

Indulgent Cookies & Cream Protein Shake (Dairy-free!)

Thick, creamy, and the perfect healthy indulgence. This cookies and cream protein shake is an easy way to boost your protein intake and fuel up post-workout or gain some afternoon energy!

Gluten-Free Protein Bagels With 14g Protein (Dairy-Free, Yeast-Free)

Fresh, homemade, gluten-free bagels made in under 40 minutes. These protein bagels contain 14 grams of protein per serving and are as delicious as an egg sandwich as they are spread with peanut butter. Easy, soft, and completely yeast-free.

Photo Credit: fitasamamabear.com

Crazy Easy, High Protein, Triple Berry Fluff (Paleo)

Only four ingredients and 21 grams of protein in this protein fluff recipe! This high-protein snack recipe fluffs up like no other giving you the feeling of ultimate indulgence without all the calories!

Cookie Dough Protein Overnight Oats (15g Protein In Just 200kcal)

A creamy and indulgent high-protein overnight oats recipe made in a jar to make for an easy, healthy breakfast or on-the-go high-protein snack!

Photo Credit: bitesofwellness.com

Simple Chocolate Protein Pudding 

Chocolate protein pudding is the perfect afternoon snack or healthy dessert. This low carb high protein dessert is ready in about 2 minutes and is gluten-free, dairy-free, vegan and so easy to make! Only 4 ingredients! 

Photo Credit: plantbasedonabudget.com

Oatmeal Raisin Protein Balls - Plant-Based on a Budget

These protein balls are the perfect on the go snack. I love combining sweet and salty flavors and this one hits the spot!

Photo Credit: fantabulosity.com

Salt + Pepper Chicken Bites (low carb)

These little morsels are so easy and use everyday ingredients like butter, salt, and pepper… but FULL of flavor! Dip these in your favorite sauce for a yummy, protein-packed snack.

Photo Credit: soreyfitness.com

Vanilla Shakeology Protein Balls (Low Carb)

Our no-bake Almond Butter Vanilla Shakeology Protein Balls recipe is our go-to snack! You only need 4 ingredients and 5 minutes to enjoy these which makes them perfect for meal prepping!

Peach & Turmeric Protein Smoothie (dairy-free, gluten-free, paleo, vegan)

Made with only six ingredients this golden milk smoothie is paleo, vegan, and quick to whip up! Plus, thanks to the turmeric and ginger, this post-workout smoothie recipe for women can help speed up recovery and get you ready for the next sweat session!

Photo Credit: www.wholesomeyum.com

Low Carb Double Chocolate Protein Muffins Recipe

These low-carb double chocolate protein muffins are easy to make, moist & delicious. This healthy protein muffin recipe needs just 10 minutes of prep time!

Photo Credit: soreyfitness.com

Yummy Chocolate Protein Donuts [Gluten-Free & Dairy-Free Recipe]

Our chocolate protein donuts only look sinful, they’re made with healthy ingredients, are high in protein, and are dairy-free, gluten-free, and soy-free!

Photo Credit: www.furtherfood.com

Blueberry High Protein Muffins (gluten free)

These Blueberry Protein Muffins with collagen protein are the perfect choice for a sweet, fluffy and deliciously light snack. Enjoy it in the mornings for a refreshing breakfast, or afternoons for that heart-warming snack, and you’ll want to make another batch right away.

Caramel Protein Fluff (A Healthy Bedtime Snack)

Topped with homemade caramel sauce, this protein fluff recipe makes an indulgent but healthy bedtime snack! Made with vegan protein powder, it has a cloud-like consistency that leaves you feeling light but satiated.

Photo Credit: allnutritious.com

Chocolate Protein Overnight Oats with Banana

These overnight oats are high in protein, easy to meal prep, and great as a snack when you need to fill yourself up.

How To Make Vegan Protein Donuts (Dairy & Gluten-Free)

Learn how to make the best protein donuts! These banana protein donuts are made with vegan protein and topped with homemade chocolate drizzle. They made a tasty snack or post-workout meal

Savory Blueberry Protein Oatmeal

Savory, healthy protein oatmeal! This dairy-free oatmeal is a creamy blend of vegan protein powder and frozen blueberries. It’s a high-protein breakfast recipe bursting with flavor.

Creamy Chunky Monkey Protein Smoothie With Caramel Sauce

A vegan chocolate smoothie is a tasty way to fuel up post-workout! This chunky monkey protein smoothie is thick, creamy, and more like ice cream than a shake. Plus, it’s topped with a sweet, homemade caramel sauce to make it extra decadent.

Photo Credit: healthyrecipes101.com

Healthy Ceviche Recipe

This fresh ceviche dish is made with sea bass fillet, chopped tomatoes, onions, serrano pepper, and lime juice. A tasty seafood snack is ready in 25 minutes.

Key Lime Pie Protein Shake (Dairy-Free & Vegan)

A zesty and refreshing burst of flavor for after your workout! This key lime pie protein shake is a creamy blend of vegan protein and yogurt to give it a total of 31g of protein in just three hundred calories.

Peanut Butter Overnight Oats (PB & Jam) Healthy, Vegan

Thick, creamy, and indulgent these peanut butter overnight oats make the best breakfast. Using a classic flavor combo of peanut butter and jam, these healthy overnight oats are a make-ahead breakfast recipe to keep morning simple.

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.

Learn how to increase your daily protein intake.

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.

Unleash Your Energy

The ultimate roundup of high protein snack recipes for hectic lifestyles. Say goodbye to mid-day slumps, slow metabolism, and constantly feeling hungry.

The Protein Power Snack Ebook for busy moms has sixteen recipes all with 17 grams of protein or more to help you stay energized, enjoy what you eat, and meet your goals.

Plus, a two day meal plan to show you how to eat over 100 grams of protein per day.

STOP thinking you need to binge on chicken breasts to max out on protein. Instead, get your copy of the Protein Power Snacks Ebook today for just $10.99.

GRAB THE EBOOK FOR JUST $10.99
Ebook cover of two fingers setting down homemade protein bars with text about the best protein snacks for moms.

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.

More Protein Recipes You May Enjoy

  • Tuna stuffed avocados
  • Easy egg muffins
  • Egg & veggie scramble
  • Protein trail mix cookies
  • Easy cookie dough protein balls
  • 4 Ingredient protein pancakes
  • Easy banana protein pancakes
  • Healthy, no-bake protein bar
  • How to choose a protein powder
  • The best recipes for busy moms
  • High protein snacks
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

Shelby aka Mama Bear

fitasamamabear

Meet Shelby – a Certified Strength Coach who has spent the last 10 years teaching women how to show up for their goals.

Her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

Learn how an everyday smoker and fast food junkie turned into a super fit mom of 3. If you want to send Shelby a message, visit her contact page.

See author's posts

More High Protein Snacks

  • How To Make Homemade Protein Bars (A Step By Step Guide)
  • Pumpkin Protein Overnight Oats (Dairy-Free)
  • Apple Mug Cake (No Egg!)
  • Banana Chia Pudding (Healthy Dairy-Free Snack)

Reader Interactions

Comments

  1. Amanda Dixon

    December 15, 2022 at 11:57 am

    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

      December 15, 2022 at 8:31 pm

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

      Reply
  2. Gen

    December 15, 2022 at 12:07 pm

    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

      December 15, 2022 at 8:31 pm

      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

    December 15, 2022 at 12:32 pm

    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

      December 15, 2022 at 8:32 pm

      Haha the chunky monkey is amazing!

      Reply
  4. Healing Tomato

    December 15, 2022 at 1:16 pm

    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

      December 15, 2022 at 8:32 pm

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

      Reply
  5. Sonia

    December 16, 2022 at 12:38 am

    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

      December 18, 2022 at 5:38 am

      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

    August 03, 2023 at 8:46 am

    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

      August 09, 2023 at 12:40 pm

      So happy that they gave you some new ideas!

      Reply
  7. Ali

    August 03, 2023 at 10:42 am

    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

      August 09, 2023 at 12:41 pm

      Overnight oats are totally a staple in our house!

      Reply
  8. Allie

    August 03, 2023 at 1:23 pm

    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

      August 09, 2023 at 12:41 pm

      Wahoo! Seriously protein solves so many problems lol

      Reply
  9. Jere Cassidy

    August 03, 2023 at 1:41 pm

    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

      August 09, 2023 at 12:41 pm

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

      Reply
  10. Jenn

    August 03, 2023 at 8:08 pm

    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

      August 09, 2023 at 12:41 pm

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

      Reply

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Pin image with text: multiple images of high protein snacks like chocolate muffin, brownies and caramel fluff
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