18 High-Protein Snacks That Are Good for Gut Health
By Merve Ceylan
Published on October 7, 2024
Medically reviewed by Kierra Brown, RD
Protein is needed for cell growth, development, and repair, so it is involved in every part of the body, including the gut.
Protein affects gut health, and the gut, in turn, influences how protein is digested and absorbed. Your gut houses microbes, some beneficial and some not. These microbes are fed by what you eat. They break down foods and produce molecules, affecting gut health. Protein can improve gut health by supporting healthy cells, promoting the growth of beneficial microbes, and strengthening the defense system against harmful microorganisms.
Many other foods promote gut health, including whole grains, fruits, vegetables, nuts, and seeds. You can combine protein sources with different foods to create high-protein snacks that improve gut health.12
Protein needs vary by person based on age, gender, body composition, and activity levels. Guidelines recommend at least 0.8 grams (g) of protein per kilogram (kg) of body weight. High-protein snacks can supplement daily protein intake.3
1. Greek Yogurt
One cup of low-fat plain Greek yogurt contains 20 grams of protein.4 Look for Greek yogurt containing "live and active cultures," which are probiotics. Probiotics are living microorganisms that benefit gut health when taken in sufficient quantities. They support the growth of beneficial bacteria in the gut while enhancing the defense mechanisms against harmful microorganisms.5
2. Edamame
Edamame is soybeans. They are a great snack with high fiber content and plant-based protein. Half a cup of cooked edamame contains about 4 grams of fiber and 9 grams of protein.6 Boil fresh or frozen edamame, then season and drizzle with olive oil.
3. Cheese Stuffed Mushrooms
Melted cheese on mushrooms is rich in vitamin D from the sun-dried mushrooms and protein from the cheese. Vitamin D plays a role in regulating the gut microbiome and supporting the immune defense of the gut.7
Let the mushrooms sit in sunlight for 15 minutes to increase their vitamin D content.8 Then, clean 10-12 button mushrooms, place them in the oven and add a slice of cheddar cheese on top for a minute before taking them out. You'll get about 3 grams of protein from the mushrooms and 7 grams from the cheddar cheese, totaling 10 grams of protein.910
4. Oatmeal
Oatmeal contains fiber and is commonly consumed with protein-rich milk or yogurt. Fiber is crucial for promoting beneficial bacteria in the gut.11 Oatmeal made from one-half cup of oats and 1 cup of whole or low-fat milk will provide 13 grams of protein and 5 grams of fiber.121314
5. Almonds
Almonds contain about 6 grams of protein per 1-ounce (oz) serving (28 grams). They're also rich in unsaturated fatty acids, a healthier replacement for saturated fats.15 Saturated fat is linked to increased gut permeability, allowing unwanted molecules to enter the gut and potentially causing digestive or gastrointestinal (GI) health conditions.16
6. Fish Fingers
Fish fingers are rich in omega-3s. Omega-3 fatty acids can improve your gut health by reducing inflammation and improving the number and diversity of gut microbiota.17
To make about four fish fingers, you need 150 grams of fish fillet, one small egg, flour, breadcrumbs, spices, and salt. Cut the fillet into strips and dip them in flour, egg, and breadcrumbs. Fry them over medium heat until they turn golden brown. You'll get about 24 grams of protein from the fish and a bit more from the egg coating.18
7. Hummus With Vegetables
Hummus is made from chickpeas, which contain plant protein and fiber. Half a cup of hummus contains about 10 grams of protein and 7 grams of fiber.19
Choose vegetables you can dip in hummus, such as bell peppers and carrots, which are also high in antioxidants and fiber. Antioxidant molecules protect gut cells from damage and support the immune system.20
8. Cottage Cheese With Berries
The creamy texture of cottage cheese goes well with berries and drizzles of honey or maple syrup. While cottage cheese is high in protein, berries are rich in antioxidants. Half a cup of low-fat cottage cheese contains 12 grams of protein.21
9. Chocolate Chia Pudding
It's very simple to make this pudding with milk (regular or plant-based), chia seeds, and cacao. One ounce (28 grams) of chia seeds contains about 5 grams of protein and 10 grams of fiber. It's also rich in selenium, an antioxidant mineral. A pudding made from 1 ounce of chia seeds, 1 tablespoon of cacao, and 1 cup of milk contains about 13 grams of protein and 10 grams of fiber.1322
10. Roasted Lentils
Roasted lentils can be a substitute for eating chips. Season and salt cooked lentils, drizzle with olive oil and cook in the oven for 20-25 minutes. One cup of cooked lentils contains about 18 grams of protein and 16 grams of fiber. Add half of them to a cup of yogurt to get about 29 grams of protein.2324
11. Jerky
Jerky is thinly sliced dried meat. It is a convenient, ready-to-eat snack for meat lovers. An ounce (28 grams) of beef jerky contains 10 grams of protein.25 Just two slices will provide you with a high-protein snack.
12. Egg Muffins
Hard-boiled eggs are convenient and high in protein. Egg muffins are a valuable alternative if you want a version to carry and consume without a smell.
To make four muffins, you need four eggs, one-quarter cup of milk, and vegetables of your choice. Mix them, pour them into your muffin pan, and cook in the oven. One muffin will contain about 7 grams of protein and extra fiber from the vegetables.1226
13. Energy Balls
No-bake energy bars are simple to make, and you can choose to add many different ingredients. They mostly include oats, nut butter, dried fruits, and honey. To increase protein intake, you can add protein powder as well. One cup of oats, 1 tablespoon of nut butter, and some dried fruit make about 10-12 energy balls. Each ball will contain about 1-1.5 grams of protein.2714
14. Tofu Bites
Tofu is a soy product associated with improved gut microbiota.28 Rinse and dry the tofu, cut it into cubes, and marinate it in soy sauce for one hour. Coat the tofu with flour and your preferred seasonings, then bake for 12 minutes or until crispy.29
One block of tofu (about 320 grams) contains approximately 14 grams of protein.30
15. Summer Rolls With Tuna
To make summer rolls, you only need canned tuna, rice papers, vegetables, and spices of your choice.31 Summer rolls are rich in protein, fiber, antioxidant vitamins, minerals, and omega-3 fatty acids.
Soak the rice paper in hot water, then roll in the tuna and seasoned vegetables. The protein primarily comes from canned tuna, which contains about 40 grams per 173-gram can. Two or three rolls with one can of tuna will provide nearly a meal's worth of protein in a snack.32
16. Banana Ice Cream
To make banana "ice cream," all you need is frozen bananas and a food processor. Blend two frozen bananas with 1 cup of yogurt and freeze the mixture. It contains around 20 grams of protein.2333
17. Kefir Smoothie
Smoothies are versatile because you can blend many combinations of foods. Kefir is a fermented dairy product containing probiotics and protein. Mix kefir with fruits and vegetables to make a smoothie containing about 8-10 grams of protein in a cup (240 milliliters).34
18. Rice Shrimp Balls
Rice shrimp balls are high in omega-3 fatty acids, carbohydrates, and protein. Boil two cups of rice and cook 10-15 shrimp in a pan until they turn golden brown and crispy. Place the shrimp in the middle of the rice and form a ball. You can serve them with soy sauce or other sauces. One ball contains about 3 grams of protein.3536
A Quick Review
Protein is a macronutrient essential for every part of the body, including the heart, brain, digestive system, and immune system. Getting enough protein helps the gut function properly. It can support beneficial bacteria, healthy gut cells, and the gut immune system.
High-protein snacks combined with other gut-friendly foods high in fiber, antioxidant compounds, vitamins, and minerals can help you reach the required protein intake and provide essential nutrients for your gut health.