For those of us working to achieve our daily protein targets, eggs are a familiar friend. They’re easy to cook and convenient to consume. Each egg contains about 6 grams of protein. However, there are plenty of other high-protein snacks available—both from animal and plant sources—that can provide significantly more protein, and they’re just as easy to prepare.
This isn’t limited to just meats like steaks or lean chicken breasts; we’re also looking at various plant-based and animal proteins that you can snack on or incorporate into meals. By expanding beyond just eggs and meat, you’re also inviting a range of other health benefits for your gut and brain.
From dried fish from Iceland to creative whole-food combinations, these non-egg choices might help you hit your fitness targets.
Meat and fish options
Gullfiskur Harfiskur (Icelandic Dried Fish)
“With 80 grams of protein per 100 grams, this is a lean, savory option,” remarks David Higgins, author of The Hollywood Body Plan and co-founder of a lifestyle performance club called Bodyspace.
This traditional Icelandic snack is simply dried white fish—no extra ingredients, no carbohydrates, and more protein than nearly any other food out there. “I first tried it while working in Iceland and now it’s a must-have when I travel,” Higgins shares.
It pairs nicely with a bit of hummus or a grain cracker for an interesting texture.
Biltong
Think of biltong as a more refined version of jerky. It’s air-dried, seasoned beef that’s dense in protein and bursting with umami flavor. “I recommend The Biltong Factory; their classic cut is clean, chewy, and easy to portion,” says Higgins, noting that it contains around 50 grams of protein per 100 grams. “Add some roasted chickpeas or lentil crackers for a complete amino chain,” he suggests.
Vegetarian options
Seitan
“If gluten isn’t an issue for you, seitan is a nutritional powerhouse with up to 25 grams of protein per 100 grams,” explains Penny Weston, a physical trainer and nutritionist. Commonly used as a meat substitute by vegans, seitan is well-loved for its texture and flavor-absorbing ability, making it great in curries, stews, stir-fries, and more.
Edamame
“These young soybeans are packed with protein,” states Sas Parsad, a nutritionist and founder of The Gut Co. These snacks provide around 11 grams of protein per 100 grams, and importantly, they also offer fiber that benefits your gut bacteria and helps maintain a feeling of fullness.
