If you’ve ever searched “high protein snacks,” you know what shows up: yogurt, cottage cheese, and… more yogurt. 🙄 But what if you’re dairy-free and still want to hit your protein goals?
That’s exactly why I created this list.
As a nutrition coach and dairy-free recipe creator, I know how tricky it can be to find clean, satisfying snacks that are high in protein without dairy. Whether you're avoiding it for an allergy, intolerance, or just feel better without it, this list has you covered with 50 snacks that are naturally dairy-free and protein-packed. And as an added bonus, I included the macros and a free printable to help make it even easier for you!
Be sure to try one of my favorites, my Chocolate Cherry Smoothie. If you want something that tastes ultra decadent and packs 20 grams of protein, you're going to love it.
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Why High-Protein Snacks Matter
A protein-rich snack does more than just keep you full. Here's how protein also helps:
- Balance blood sugar (no more 3 PM crashes)
- Build and preserve lean muscle
- Reduce cravings and support weight management
- Support a steady metabolism from morning to night
Low-Carb Dairy-Free High Protein Snacks
These snacks keep carbs low while packing in the protein. Perfect for those focused on blood sugar balance, fat loss, or low-carb eating.
For packaged meat products (deli turkey, jerky, meat sticks), try to choose grass-fed, nitrate-free options that are low in sodium.
Each snack includes protein, fat, and carb macros. All nutrition data should be regarded as an estimate, as data can vary across brands, etc.
- Microwaved egg mug (2 eggs + spinach) — Protein: 12g | Fat: 10g | Carbs: 2g
- Hard-boiled eggs with everything bagel seasoning (2 eggs) — Protein: 12g | Fat: 10g | Carbs: 1g
- Sliced cucumber (½ cup) with guacamole (1 ½ tbsp) and hemp seeds (2 tbsp) — Protein: 6g | Fat: 10g | Carbs: 8g
- Air-fried tempeh (3 oz) with coconut aminos (1 tsp) — Protein: 15g | Fat: 9g | Carbs: 5g
- 1 Boiled egg and half avocado — Protein: 8g | Fat: 14g | Carbs: 2g
- Cucumber boats with tuna salad (½ can tuna) — Protein: 15g | Fat: 5g | Carbs: 2g
- Steamed broccoli (½ cup) with tahini drizzle (1 tbsp) — Protein: 3g | Fat: 7g | Carbs: 8g
- Canned sardines with lemon (1 can) — Protein: 22g | Fat: 10g | Carbs: 0g
- Roasted turkey (3 oz) and sweet potato slices (¼ cup) — Protein: 15g | Fat: 3g | Carbs: 10g
- Turkey lettuce wraps (3 oz turkey in 2 romaine leaves) — Protein: 18g | Fat: 6g | Carbs: 3g
- Grilled chicken strips (3 oz) with carrot sticks (½ cup) — Protein: 19g | Fat: 3g | Carbs: 6g
- Mini meatballs (3 beef or turkey meatballs) — Protein: 18g | Fat: 10g | Carbs: 2g
- Lentil hummus (½ cup) and veggie sticks (½ cup) — Protein: 9g | Fat: 12g | Carbs: 20g
- Tuna-stuffed mini bell peppers (½ can tuna, 2 bell peppers) — Protein: 18g | Fat: 5g | Carbs: 2g
- Sliced turkey roll-ups with hummus (3 oz turkey, 2 tablespoon hummus) — Protein: 18g | Fat: 5g | Carbs: 4g
- Chia pudding with almond milk and protein powder — Protein: 20g | Fat: 8g | Carbs: 10g
- Beef jerky (1 oz) — Protein: 10g | Fat: 7g | Carbs: 2g
- Deviled eggs with avocado (2 halves) — Protein: 8g | Fat: 12g | Carbs: 2g
- Smoked salmon (2 oz) on cucumber slices (4-5 slices) — Protein: 14g | Fat: 5g | Carbs: 1g
- Sliced chicken breast (3 oz) and pickles (2 spears) — Protein: 22g | Fat: 3g | Carbs: 2g
- Protein hot chocolate with almond milk (1 scoop protein and 1 cup almond milk) — Protein: 20g | Fat: 4g | Carbs: 5g
- Green smoothie with hemp seeds and protein powder (1 scoop protein, ½ banana, 1 tablespoon hemp seeds, 1 cup greens) — Protein: 22g | Fat: 9g | Carbs: 10g
- Turkey rollups with pickles and mustard (3 oz turkey with 2 pickle spears and mustard) - Protein: 18g | Fat: 3g | Carbs: 1g
- Grassfed beef stick (like Chomps) - Protein: 10g | Fat: 7g | Carbs: 0g
- Sliced turkey breast (3 oz) wrapped in nori sheets - 18g protein | 1g fat | 2g carbs
- Grilled chicken breast (3 oz) with salsa and avocado (1 tbsp) - 26g protein | 7g fat | 3g carbs
- Mini chicken burger patty (3 oz) with sliced tomato- 22g protein | 5g fat | 4g carbs
- ½ avocado stuffed with tuna salad (2 oz)- 18g protein | 13g fat | 4g carbs
- Mini lettuce tacos with ground turkey (3 oz), avocado (1 tbsp) - 21g protein | 9g fat | 4g carbs
- Leftover grilled steak slices (3 oz) with cucumber slices - 21g protein | 16g fat | 2g carbs
- Boiled shrimp (4 oz) with cocktail sauce (1 tbsp) - 24g protein | 1g fat | 5g carbs
Carb-Balanced Dairy-Free High Protein Snacks
These are perfect if you're active, have higher carb needs, or want a snack that keeps you energized and satisfied.
- Pumpkin protein balls — Protein: 9g | Fat: 6g | Carbs: 14g
- Lentil salad cup (½ cup lentils + veggies) — Protein: 9g | Fat: 4g | Carbs: 20g
- Rice cake with sunflower seed butter (1 tbsp) and hemp seeds (1 tbsp) — Protein: 8g | Fat: 9g | Carbs: 15g
- Oven-roasted black beans (½ cup) — Protein: 8g | Fat: 4g | Carbs: 20g
- Apple slices with almond butter (½ apple, 1 tablespoon almond butter) — Protein: 4g | Fat: 9g | Carbs: 16g
- Edamame with sea salt (1 cup) — Protein: 17g | Fat: 8g | Carbs: 15g
- Sunflower seed butter with banana (1 tablespoon butter, ½ banana) — Protein: 4g | Fat: 9g | Carbs: 15g
- Crispy chickpeas (¼ cup) and cherry tomatoes (½ cup) — Protein: 8g | Fat: 5g | Carbs: 18g
- Pumpkin seed trail mix (¼ cup pumpkin seeds, dried cranberries) — Protein: 8g | Fat: 14g | Carbs: 15g
- Roasted chickpeas (½ cup) — Protein: 7g | Fat: 5g | Carbs: 20g
- Protein smoothie with almond milk, banana, and pea protein (1 scoop protein, ½ banana, 1 cup almond milk) — Protein: 25g | Fat: 4g | Carbs: 18g
- Almond flour crackers (6 crackers) and hummus (2 tbsp) — Protein: 7g | Fat: 9g | Carbs: 14g
- Baked falafel patties (2 small)— Protein: 10g | Fat: 5g | Carbs: 12g
- Almonds and dried figs (10 almonds, 2 figs) — Protein: 6g | Fat: 10g | Carbs: 18g
- Almond butter on rice cakes (2 cakes, 1 tablespoon almond butter) — Protein: 6g | Fat: 9g | Carbs: 16g
- Pea protein shake with berries (1 scoop protein and ½ cup berries with 1 cup almond milk)— Protein: 25g | Fat: 3g | Carbs: 15g
- Egg Salad on rice thins (2 eggs +1 tablespoon avocado mayo, 2 rice thins) -Protein: 14g | Fat: 13g | Carbs: 10g
- Chicken salad (3 oz chicken + 1 tablespoon avocado mayo) on 2 rice thins - Protein: 22g | Fat: 12g | Carbs: 10g
- ½ cup cooked quinoa + ¼ cup edamame - 12g protein | 4g fat | 22g carbs
- ¼ cup roasted pumpkin seeds + 1 mandarin orange - 9g protein | 15g fat | 20g carbs
- ¼ cup hummus + ½ cup cherry tomatoes + 1 boiled egg - 10g protein | 9g fat | 10g carbs
- Vegan protein shake + ½ frozen banana + ice - 20g protein | 3g fat | 14g carbs
- ½ cup white beans + olive oil + lemon + garlic (blend to make white bean dip and serve with cucumber slices) - 10g protein | 5g fat | 15g carbs
- Frozen protein “bark” (dairy-free yogurt + protein powder + berries) - 15g protein | 7g fat | 12g carbs
- ½ sweet potato + 1 boiled egg + sprinkle of paprika - 10g protein | 6g fat | 18g carb
Snack Prep Tips
- Batch cook: Bake up turkey meatballs, boil a dozen eggs, or prep veggie sticks to grab all week.
- Go portable: Jerky, roasted chickpeas, and protein balls are perfect for on-the-go.
- Balance macros: Aim for at least 10g protein, plus a little healthy fat to keep you full.
Store-Bought Snacks and Protein Powder We Love
If you need some quick grab-and-go high-protein options, some favorites in our house are Chomps, Righteous Felon biltong, and 88 Acres Banana Bread Protein Bar. I usually have these in my pantry for school snacks or to throw in my purse on the run.
For protein powder, my go-to for the past few years has been vanilla-flavored plant based protein from Truvani. I am very picky about my protein powder, and this one tastes great, doesn't have a chalky aftertaste, and doesn't cause me any digestive issues.
Save This Cheat Sheet
Take a screenshot or print this handy list of snack ideas for when you need some inspiration!
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