Cottage cheese stands out as a high-protein snack, offering an impressive amount of protein with minimal calories. For example, a standard 1/2 cup of low-fat cottage cheese delivers about 12-14 grams of high-quality protein while containing only 90-110 calories.
If you’re looking to diversify your snacking options, consider these eight alternatives that provide equal or greater protein content compared to cottage cheese, along with ideas on how to enjoy them.
1. Greek Yogurt
A typical serving (about 5.3 oz) of non-fat Greek yogurt usually contains:
Greek yogurt offers versatility and can be enjoyed in multiple ways, according to Lauri Wright, PhD, RDN, director of nutrition programs at USF College of Public Health. Whether in a sweet yogurt bowl with cinnamon and berries or a creamy dip bolstered with herbs, the options are plentiful. It also works perfectly in smoothies or as a healthy swap for sour cream or mayonnaise.
“For those less fond of cottage cheese or its texture, Greek yogurt can be a fantastic choice,” says Morgan L. Walker, MS, RD, a registered dietitian. “I often amp up the protein in plain Greek yogurt by mixing in a dash of vanilla protein powder while keeping portion sizes in check.”
2. Edamame
A one-cup serving of cooked edamame packs:
- 18 grams of protein
- 180 calories
Edamame serves as a remarkable plant-based option rich in protein and fiber.
“You can enjoy edamame sprinkled with sea salt, tossed into salads, or paired with citrus fruits for a well-rounded snack,” mentioned Wright.
3. Smoked Salmon Roll-Ups
Two ounces of smoked salmon offers about:
Wright suggests using smoked salmon rolled with cucumber or avocado and wrapping it around whole grain crackers for a tasty, high-protein snack.
4. Hard-Boiled Eggs
Two large eggs provide:
- 12-13 grams of protein
- 140 calories
Hard-boiled eggs are easy to prepare in advance and can be stored for convenient access.
Add “everything bagel” seasoning, slice them over toast, or pair with veggies and hummus for a delightful snack, advised Wright.
5. Tuna Packets
A typical single-serving tuna packet generally contains:
- 15-19 grams of protein
- 70-100 calories
Skip the sushi and enjoy the convenience of single-serve tuna packets. These nutritious bites can be taken solo or paired with cucumber slices or crackers for a hassle-free high-protein snack, according to Walker.
6. High-Quality Jerky
A 1.5-ounce serving of turkey jerky provides:
- 12 grams of protein
- 90 calories
Quality jerky—whether it’s made from turkey, salmon, bison, or chicken—can offer protein levels comparable to cottage cheese while remaining low in calories.
“Pair jerky with fruit or whole grain crackers to elevate your snack,” suggested Wright. “When buying jerky, opt for lower-sodium choices with minimal added sugar.”
Keep in mind that jerky falls under the processed meat category, which has been associated with potential health risks, so moderation is important.
7. Chicken Salad
A ½ cup serving of homemade chicken salad made with cooked chicken breast and Greek yogurt instead of mayonnaise typically has:
- 12 grams of protein
- 120-140 calories
A homemade chicken salad can be a robust high-protein option, perfect as a dip for celery sticks, cucumber, lettuce wraps, rice cakes, or crackers, according to Walker.
8. Deli Roasted Turkey
Depending on the specific brand and thickness, two slices of deli turkey can yield:
- 8 grams of protein
- 90 calories
Quality deli turkey makes for an effortless snack, especially when teamed with veggies, nuts, fruits, or even a hard-boiled egg for extra protein.
Choose options with fewer preservatives and lower sodium when possible. Remember, like jerky, deli turkey is also a processed meat and should be consumed judiciously.
