Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Snacks

Delicious High Protein Snacks for Muscle Gain

By Jamie #High Protein Snacks for Muscle Gain

High protein snacks for muscle gain play an important role in helping your body build and repair muscles. Protein is the key nutrient that muscles need to grow stronger after exercise. Eating the right snacks between meals can keep your energy up and provide your muscles with the fuel they need to recover quickly. Snacks matter between meals because they prevent hunger, keep your metabolism active, and stop your body from breaking down muscle for energy.

High Protein Snacks for Muscle Gain

High protein snacks for muscle gain help fuel your muscles and support faster recovery. Eating these snacks between meals boosts muscle growth and keeps your energy steady.

High Protein Snacks for Muscle Gain

Greek Yogurt with Mixed Nuts and Berries

A creamy, delicious snack packed with protein and healthy fats that help muscle repair and growth. Greek yogurt is rich in casein protein, which digests slowly, making it perfect for sustained muscle feeding.


Ingredients:

  • 1 cup plain Greek yogurt

  • 1/4 cup mixed nuts (almonds, walnuts, pistachios)

  • 1/2 cup fresh berries (blueberries, strawberries)
    How to make:
    Spoon Greek yogurt into a bowl, top with mixed nuts and berries. Stir gently and enjoy.
    Per serving: Calories ~300, Protein 20g, Carbs 15g, Fat 15g

Homemade Protein Energy Balls

A convenient bite-sized snack loaded with protein and fiber to keep hunger at bay and muscles fueled. These balls combine nut butter and protein powder for a perfect muscle-building combo.

Homemade Protein Energy Balls
Ingredients:

  • 1 cup rolled oats

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/2 cup protein powder (whey or plant-based)

  • 2 tbsp chia seeds
    How to make:
    Mix all ingredients in a bowl until combined. Roll into small balls and refrigerate for 30 minutes.
    Per serving (2 balls): Calories ~200, Protein 15g, Carbs 18g, Fat 8g

Hard-Boiled Eggs with Avocado

A quick, nutrient-dense snack rich in complete protein and healthy fats that promote muscle repair and satiety.


Ingredients:

  • 2 hard-boiled eggs

  • 1/4 avocado, sliced

  • Salt and pepper to taste
    How to make:
    Peel eggs, slice in half, and serve with avocado slices seasoned with salt and pepper.
    Per serving: Calories ~250, Protein 18g, Carbs 2g, Fat 18g

Cottage Cheese with Pineapple

Cottage cheese offers a high casein protein source while pineapple adds natural sweetness and digestive enzymes for better nutrient absorption.

Cottage Cheese with Pineapple
Ingredients:

  • 1 cup low-fat cottage cheese

  • 1/2 cup diced pineapple
    How to make:
    Mix cottage cheese and pineapple in a bowl and enjoy chilled.
    Per serving: Calories ~180, Protein 25g, Carbs 12g, Fat 2g

Beef Jerky

A portable, protein-dense snack that’s low in carbs and perfect for muscle repair on the go. Opt for natural, low-sugar versions to keep it healthy.


Ingredients:

  • 1 ounce beef jerky (natural, low sodium)
    How to make:
    Ready to eat straight from the package.
    Per serving: Calories ~70, Protein 12g, Carbs 3g, Fat 1g

Protein Shake with Banana and Almond Butter

A fast and filling drink that combines whey protein, healthy fats, and carbs to fuel your muscles pre- or post-workout.

Protein Shake with Banana and Almond Butter
Ingredients:

  • 1 scoop whey protein powder

  • 1 small banana

  • 1 tbsp almond butter

  • 1 cup unsweetened almond milk
    How to make:
    Blend all ingredients until smooth and drink immediately.
    Per serving: Calories ~300, Protein 30g, Carbs 25g, Fat 10g

Edamame Beans

Steamed edamame is a plant-based, complete protein snack with fiber that supports digestion and muscle recovery.


Ingredients:

  • 1 cup steamed edamame (in pods)

  • Pinch of sea salt
    How to make:
    Steam or boil edamame for 5 minutes, sprinkle with salt, and enjoy.
    Per serving: Calories ~190, Protein 17g, Carbs 15g, Fat 8g

Tuna Salad Lettuce Wraps

A lean, high-protein snack rich in omega-3 fatty acids that support muscle health and reduce inflammation.

Tuna Salad Lettuce Wraps
Ingredients:

  • 1 can tuna in water (drained)

  • 2 tbsp Greek yogurt or light mayo

  • 1 tsp mustard

  • Romaine or butter lettuce leaves
    How to make:
    Mix tuna, yogurt, and mustard. Spoon mixture into lettuce leaves and wrap.
    Per serving: Calories ~220, Protein 35g, Carbs 3g, Fat 5g

Nut Butter on Whole Grain Toast

Simple yet effective, this snack provides a good balance of protein, healthy fats, and slow-digesting carbs for sustained energy.


Ingredients:

  • 1 slice whole grain bread

  • 2 tbsp natural peanut or almond butter
    How to make:
    Toast the bread, spread nut butter evenly, and enjoy.
    Per serving: Calories ~300, Protein 12g, Carbs 30g, Fat 15g

Egg Muffins with Veggies and Cheese

Protein-rich and customizable, these egg muffins are easy to prepare in bulk and perfect for muscle-building snacks anytime.

Egg Muffins with Veggies and Cheese
Ingredients:

  • 4 large eggs

  • 1/2 cup chopped spinach

  • 1/4 cup diced bell peppers

  • 1/4 cup shredded cheese
    How to make:
    Whisk eggs, mix in veggies and cheese. Pour into muffin tins and bake at 180°C (350°F) for 15-20 minutes.
    Per serving (2 muffins): Calories ~180, Protein 14g, Carbs 4g, Fat 12g

Conclusion

Eating high protein snacks at the right times and in proper portions is key to supporting muscle growth and recovery. Choosing nutritious snacks and staying hydrated helps fuel your workouts and keeps your muscles strong. By planning your snacks carefully, you can make steady progress toward your muscle gain goals while avoiding unwanted fat gain.