10 Best High Protein Snacks for Building Muscle

What are 10 best high protein snacks for building muscle? Gaining muscle requires a combination of strength training and proper nutrition.

Consuming enough protein is key for building lean muscle mass. While meals generally provide a significant amount of protein, snacks can help you meet your daily protein needs. This article will provide the top 10 best high protein snack options for Indians looking to gain muscle and get ripped.

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10 Best High Protein Snacks for Building Muscle

Greek Yogurt

Greek yogurt is a nutritious protein packed snack. Just one serving provides 15-20 grams of protein. It has all 9 essential amino acids required for muscle building. Greek yogurt also contains probiotics for gut health. Choose plain, unsweetened varieties and add berries, nuts or seeds to add more nutrients. Avoid flavored yogurts high in sugar.

10 Best High Protein Snacks for Building Muscle
High Protein Snacks for Building Muscle: Curd

Cottage Cheese

Cottage cheese is soft, mild and an excellent source of casein protein. Casein is slowly digested, providing a steady supply of amino acids ideal for building muscle. One cup of cottage cheese knocks out 25-28 grams of protein. Low fat varieties are just as protein rich. Cottage cheese makes a great base for snacks combined with fruit, nuts or seeds.

10 Best High Protein Snacks for Building Muscle
High Protein Snacks for Building Muscle: Cottage Cheese


Milk is rich in high-quality whey and casein protein, providing 8 grams per cup. It also contains calcium, vitamin D and B vitamins important for muscle function and recovery. Choose fuller fat versions for extra calories needed to gain mass. Have a glass between meals or use milk to make a post-workout protein shake.

High Protein Snacks for Building Muscle
Best High Protein Snacks for Building Muscle: Milk

Peanut Butter

Peanut butter is packed with about 8 grams of protein per 2 tablespoon serving. It also provides healthy fats and fiber that prolong satiety. Have peanut butter on whole grain toast, with apple slices, or blended into a smoothie. Other nut butters like almond and cashew are just as protein rich.

High Protein Snacks for Building Muscle
High Protein Snacks for Building Muscle: Peanut Butter

Roasted Chickpeas

Chickpeas are a staple vegetarian protein providing about 7 grams of protein per half cup. When roasted, they make for a crunchy high protein snack. Sprinkle roasted chickpeas with savory spices like garlic powder, chili powder or cumin. Roast a big batch to have on hand during the week.

High Protein Snacks
High Protein Snacks for Building Muscle: Roasted Chickpeas


Paneer is a fresh Indian cheese that’s high in whey protein essential for muscle growth. Just 100 grams of paneer packs 18 grams of protein. Have paneer by itself, with fruit, veggies, or in dishes like paneer tikka. Paneer is versatile and can be used in sweet or savory preparations.

High Protein Snacks
High Protein Snacks for Building Muscle: Paneer

Protein Bars

Protein bars provide an easy nutrient-dense snack when you’re on-the-go. Look for options with at least 10-15 grams of protein and under 5 grams of sugar. Whey protein bars digest quicker, while casein bars provide sustained protein release. Homemade protein bars using protein powder, oats, nuts and dried fruit can also make a cost-effective option.

Best High Protein Snacks
High Protein Snacks for Building Muscle: Protein Bars

Protein Shake

Nothing beats a protein shake when you need a quick high protein snack. Use a whey or plant-based protein powder and blend with water, milk or non-dairy milk. Add nut butter, oats, seeds, Greek yogurt or fruit to bump up nutrition. Have a protein shake before or after a workout to maximize gains.

Best High Protein Snacks
High Protein Snacks for Building Muscle: Protein Shakes

Boiled Eggs

Eggs are considered one of the best muscle building foods due to their amino acid profile. Just two large eggs provide 12 grams of high-quality protein. Boiled eggs are portable and make an easy high protein snack. Have a couple hard boiled eggs on hand or make egg salad and have it with crackers.

Protein Snacks
High Protein Snacks for Building Muscle: Boiled Eggs

Jerky and Meat Sticks

Jerky and meat sticks are tasty sources of protein made from lean beef, turkey or chicken. Around 30 grams provides 10-15 grams of protein. Look for low sugar varieties without too much sodium. DIY jerky and meat sticks using lean meat and spices results in a healthier homemade option.

Protein Snacks
High Protein Snacks for Building Muscle: Meat Sticks

List of High Protein Snacks

Sr. NoHigh Protein
Amount of ProteinBenefitsTime to EatAdditional Information
1Greek Yogurt15-20g per 6 oz.Rich in calcium, improves digestive healthPost-workout/ SnackOpt for plain varieties
to avoid added sugars.
2Cottage Cheese14g per 1/2 cupGood for bone health, contains live culturesBefore bed/ SnackCasein protein aids in
overnight muscle repair.
3Almonds6g per 1 oz.High in healthy fats,
vitamin E, and fiber
Anytime/ SnackAlso provides antioxidants and magnesium.
4Whey Protein Shake20-25g per scoopFast-absorbing, supports muscle repair and growthPost-workoutCan be mixed with water or milk for extra protein.
5Jerky9-15g per oz.Lean source of protein, low in fatAnytime/ SnackLook for low-sodium options to keep it healthy.
6Hard-Boiled Eggs6g per eggContains vitamin D and cholineAnytime/ BreakfastConvenient and versatile for any meal.
7Peanut Butter8g per 2 tbsp.Healthy fats, fiber, and magnesiumPre-workout/ SnackChoose natural peanut butter without added sugars.
8Tuna25g per canOmega-3 fatty acids,
supports heart health
Lunch/ Post-workoutFresh or canned in water is best for lean protein.
9Edamame17g per cupHigh in fiber, vitamin K, and folateAnytime/ SnackAvailable shelled or in
pods, easy to prepare.
10Protein Bars10-20g per barConvenient, contains other nutrients and vitaminsPre-workout/ SnackLook for bars with low
sugar and high fiber.


Wrapping it all up, high protein snacks for building muscle are your secret weapon in the quest for strength. We’ve laid out ten of the best snacks that are not just delicious but are champions in the muscle-building arena. Whether you’re team savory or have a sweet tooth, each snack on our list is packed with the protein punch your muscles crave. Remember, these high protein snacks are more than just treats—they’re part of your toolkit for a stronger, more muscular you. So next time hunger hits, reach for one of these muscle-friendly munchies and keep those gains coming!


Q: How much protein should I aim for in my snacks?

Ans: Aim for at least 10-15 grams of protein per snack. Consuming 20-30 grams of protein 3-4 times spaced throughout the day helps maximize muscle protein synthesis.

Qns: When should I have high protein snacks?

Ans: The best times are in-between meals, before or after workouts, and before bed. Having a protein hitting snack 1-2 hours before or after training helps speed up recovery.

Q: What makes a good pre-workout protein snack?

Ans: For pre-workout, choose foods that digest fairly quick like Greek yogurt, cottage cheese, whey protein shakes, boiled eggs or fruit with nut butter. Avoid slow-digesting proteins.

Q: What about post-workout protein snacks?

Ans: Post-workout, fast digesting proteins like whey protein shakes, Greek yogurt and milk are ideal. Pair with carbs to help refuel glycogen stores.

Q: Are protein bars and shakes healthy snack options?

Ans: Yes, but read labels and avoid too much sugar. Homemade bars and shakes using quality protein powder and whole food ingredients are best.

Q: Should I choose animal or plant proteins?

Ans: For maximum muscle growth, incorporate both. Animal sources like dairy, eggs and meat provide complete proteins. Plant sources complement your needs.

Q: How do I calculate my total daily protein needs?

Ans: A general rule is 0.7-1 gram of protein per pound of body weight. Active individuals and those building muscle should aim for the higher end of 1-1.2 grams per pound.

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