# 15 GLP-1-Friendly Snacks That Are Actually High in Protein

Source: https://www.dietglp.com/blog/glp1-snacks/
Published: 2026-04-04
Keywords: ozempic snacks, glp-1 snacks, wegovy snack ideas, mounjaro snacks

**TL;DR:** 15 snacks that each deliver 10+ g of protein in a small portion: cottage cheese with fruit, Greek yogurt, hard-boiled eggs, edamame, jerky, string cheese + nuts, tuna pouches, protein shakes, cheese stick + apple, deli turkey rollups, hummus + carrots, smoked salmon on cucumber, tinned fish, hard-boiled egg + everything bagel seasoning, and protein "ice cream."

On a GLP-1, snacks aren't a luxury — they're how you bridge the gap between meals you couldn't finish. The standard "snack aisle" is the wrong tool. These 15 options each deliver at least 10 g of protein in a portion that fits.

## 1. Cottage cheese cup

¾ cup cottage cheese. **20 g protein, 160 cal.** Add fruit, cinnamon, or hot sauce.

## 2. Greek yogurt cup

5–6 oz plain 0%. **15–18 g protein, 110 cal.** Drizzle of honey or a few berries.

## 3. Two hard-boiled eggs

Pre-boil a dozen Sunday night. **12 g protein, 140 cal.** Sprinkle with salt and pepper.

## 4. Edamame, ½ cup shelled

Frozen, microwaved, salted. **9 g protein, 100 cal.** Surprisingly satisfying.

## 5. Beef or turkey jerky, 1 oz

Pick low-sugar brands (Chomps, Country Archer, Stryve). **10–14 g protein, 70–110 cal.**

## 6. Cheese stick + small handful of almonds

1 string cheese + 12 almonds. **9 g protein, 160 cal.**

## 7. Tuna pouch + crackers

3 oz pouch (Bumble Bee, StarKist) + 5 whole-grain crackers. **18 g protein, 180 cal.**

## 8. Protein shake (single scoop, water)

1 scoop whey isolate in 8 oz water. **25 g protein, 110 cal.** Two minutes, no prep.

## 9. Apple + cheese

1 small apple + 1 oz sliced cheddar. **7 g protein, 200 cal.**

## 10. Deli turkey rollups

3 oz sliced turkey + 1 oz cheese, rolled. **22 g protein, 210 cal.** Adds a few cucumber slices for crunch.

## 11. Hummus + carrots/cucumber

¼ cup hummus + vegetables. **6 g protein, 180 cal.** Lower protein but useful for fiber.

## 12. Smoked salmon on cucumber rounds

2 oz smoked salmon + cucumber slices + 1 tbsp cream cheese. **14 g protein, 150 cal.**

## 13. Tinned fish (sardines, mackerel)

3.75 oz tin. **20 g protein, 180 cal.** Acquired taste; surprisingly satisfying. Pair with rice cakes.

## 14. Hard-boiled egg + everything bagel seasoning

1 egg, sliced, sprinkled. **6 g protein, 80 cal.** Light snack for less hungry moments.

## 15. Protein "ice cream" (Ninja Creami or store-bought)

1 cup Halo Top, Yasso, or Wink Frozen Desserts. **8–24 g protein, 100–250 cal.** Read labels; some "protein" ice creams are mostly sugar.

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## Snack timing on a GLP-1

You're eating less per sitting, so you're eating more often. A typical day:

- **Breakfast** (8 am): 30 g protein
- **Snack 1** (10:30 am): 15 g protein
- **Lunch** (1 pm): 30 g protein
- **Snack 2** (4 pm): 15 g protein
- **Dinner** (7 pm): 30 g protein
- **Total: 120 g protein**, distributed.

Without snacks you cap out around 90 g — meaningfully short of target for most adults.

## What to skip

- "Energy bars" with 8 g protein and 25 g sugar
- Granola bars
- Pretzels, chips
- Trail mix (mostly carbs and fat)
- Most "protein cookies" (read the label — usually marginal)
- Roasted chickpea snacks marketed as protein (usually 5 g per serving — not enough)

## Bottom line

Pick 4–5 snacks from this list that you'll actually eat and rotate. Pre-pack two for your bag every morning. The act of always having a 15 g protein snack within reach is what makes the daily target reachable.