High Protein Snacks UK: 20 Supermarket and On-the-Go Picks

Finding high protein snacks UK shops actually stock is easier than it used to be. Every supermarket now has a protein aisle, but plenty of the products in it are expensive, sugary or not that high in protein once you read the label. A few simple, boring foods often do the job better.

This list is built for real days: the 3pm slump at your desk, the gap between work and an evening session, or the walk home from the tube. Protein figures are approximate and vary by brand, so always check the pack.

What makes a good high protein snack?

I judge snacks on three things:

• Protein per serving: ideally 10g or more, so it actually adds to your daily total.
• Protein per calorie: a snack with 10g of protein and 150 calories is very different from one with 10g and 400 calories.
• Convenience: if it needs a fridge and you work on a building site, it will not happen.

If you are new to tracking this, my guide to macronutrients explained covers protein, carbs and fat in plain English.

Supermarket high protein snacks (fridge)

These are the best value per gram of protein and the easiest to find in any Tesco, Sainsbury's, Asda, Lidl or Aldi.

1. Greek yoghurt, 0% fat, 170g pot: about 15-17g. Add berries.
2. Skyr, 150g pot: about 15g. Thick, low fat and widely available.
3. Cottage cheese, 150g: about 15-18g. Eat with crackers or cucumber.
4. Two boiled eggs: about 12-14g. Many shops sell them ready peeled.
5. Cooked chicken breast pieces, 100g: about 25-30g. One of the highest protein options per calorie.
6. Sliced turkey or lean ham, 100g: about 18-22g. Roll up with a slice of cheese or some salad.
7. Tinned tuna, drained 100g: about 25g. Mix with a little light mayo and sweetcorn.
8. Edamame beans, 100g: about 11g. A good plant-based option, usually found frozen.
9. Milk, 500ml: about 17-18g. Cheap and underrated.
10. Light mini cheeses or a 30g piece of cheddar: roughly 4-7g. Better as an add-on than a main snack.

On-the-go high protein snacks UK stations and shops sell

When you are out of the house, choose snacks that survive a bag:

11. Beef jerky, 30g bag: about 10-14g. Salty, so drink water.
12. Protein bars: usually 15-20g. Check calories and sugar, as many sit at 200-250 calories.
13. Ready-to-drink protein shakes or milk drinks: often 20-30g, in most supermarkets and petrol stations.
14. Roasted chickpeas or broad beans, 30g: about 6-8g. Crunchy, good for desk drawers.
15. Mixed nuts, 30g: about 5-6g. Healthy fats but high in calories, so portion carefully.
16. Protein crisps or puffs: often 10-15g per bag. Better than normal crisps, not a staple.
17. A meal deal swap: pick a chicken, egg or tuna snack pot as your "snack" item and a milk or protein drink as your drink.

Snacks you can prepare at home

18. Protein yoghurt bark: spread Greek yoghurt mixed with whey on a tray, add berries, freeze and snap into pieces.
19. Egg muffins: eggs, peppers and onion baked in a muffin tray. Three give you about 15-20g.
20. Tuna or chicken crackers: a tin of tuna or a chicken pot with a few wholegrain crackers.

A weekly 20-minute prep session makes these automatic. My guide to meal prep for beginners shows how to fit it into a Sunday.

Protein snacks for fat loss vs muscle gain

If your goal is fat loss

Snacks should keep you full for the fewest calories. Prioritise Greek yoghurt, skyr, cottage cheese, chicken pieces, turkey slices, tuna, boiled eggs and edamame. Treat nuts, protein bars and protein crisps as occasional, because their calories add up fast. Snacks still count towards your total, so make sure they fit your calorie deficit. When I set up plans for weight loss personal training clients, the afternoon snack is often where the easiest wins are.

If your goal is muscle gain

You need more total food, so higher calorie snacks become useful. Milk, nuts, peanut butter on toast, protein bars, bagels with cottage cheese and yoghurt with granola all help you hit your numbers without forcing down huge meals. For daily targets, read my article on protein intake for muscle gain, and if you are deliberately gaining, see my lean bulk guide.

Do you need protein powder?

No, but it is convenient. A scoop of whey is roughly 20-25g of protein and costs less per gram than most bars. Food first, powder when life gets busy. My post on whether you need supplements goes into more detail.

Want help with this? Most of my clients are busy professionals who eat on the move. I help them plan snacks and meals that fit their workday, their calorie target and their training. Book a free consultation and we can look at a typical day together, or read more about my nutrition coaching.

Frequently asked questions

What is the best high protein snack in the UK?

For value and protein per calorie, 0% fat Greek yoghurt, skyr, cottage cheese, cooked chicken pieces and tinned tuna are hard to beat. They are sold in every major UK supermarket and give roughly 15-30g of protein per portion. For snacks you can keep in a bag, jerky and ready-to-drink protein shakes work well.

Are protein bars healthy?

Some are reasonable, others are closer to a chocolate bar with added protein. Look for at least 15g of protein, check the calories, and keep an eye on sugar. They are useful when you are travelling or between meetings, but whole foods like yoghurt, eggs and chicken are usually cheaper and more filling.

How much protein should a snack have?

Aim for about 10-20g of protein in a snack. That is enough to make a difference to your daily total without replacing a meal. If you eat three main meals with 25-40g each, one or two snacks in that range will cover most people's needs, whether the goal is fat loss or building muscle.

Are high protein snacks good for weight loss?

They can help, because protein tends to keep you fuller than the same calories from biscuits or crisps. That makes it easier to stay in a calorie deficit. The calories still count, though, so choose lean options like yoghurt, skyr and chicken, and keep nuts and protein bars to sensible portions.

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