12 High-Protein Snacks to Help Reduce Inflammation By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Updated on July 23, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle Enjoy these protein-packed snacks that can help you feel full and meet your nutritional needs. With at least 7 grams of protein per serving, these snacks are satisfying choices for when in-between meal hunger strikes. Plus, they showcase ingredients like yogurt and nuts which have anti-inflammatory properties that can help relieve symptoms of inflammation, including mental fog, digestive issues and weakened immune system. Recipes like our High-Protein Energy Bars and our Spinach-Feta Cakes are tasty and healthy snacks you have to try. 01 of 12 High-Protein Energy Bars Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer This high-protein energy bar recipe is made with tahini, oats, apricots and figs for a nutritious snack designed to keep you energized throughout the day. Tahini provides a rich, creamy base to help hold everything together, while dried apricots and figs provide natural sweetness alongside maple syrup. These bars make a convenient grab-and-go snack. View Recipe Save 02 of 12 Lemon-Raspberry Frozen Yogurt Bites Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley These lemon-raspberry frozen yogurt bites are bursting with bright, sunny flavors. Freeze-dried raspberries are crushed into a fruity powder and mixed with creamy Greek-style yogurt, vanilla and bright lemon zest. This mixture coats fresh raspberries, which are then frozen to create a perfectly chilled, tangy-sweet snack. They’re easy to make, customizable with your favorite berries and an absolute delight to have in your freezer! View Recipe Save 03 of 12 Spinach-Feta Cakes photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle These spinach-feta cakes are the best grab-and-go solution for busy mornings, quick lunches or portable snacks. These savory cakes combine plenty of spinach with the tangy creaminess of feta cheese. Baking them in a muffin tin ensures portions are perfectly sized and easy to grab. Enjoy these cakes warm straight from the oven or made ahead and reheated. View Recipe Save 04 of 12 Trail Mix Energy Bites photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack! View Recipe Save 05 of 12 Raspberry-Peach Chia Seed Smoothie Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey This creamy raspberry-peach chia seed smoothie is the best way to start your day or recharge in the afternoon. Chia seeds add fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying. View Recipe Save 06 of 12 Easy Black Bean Dip This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand. View Recipe Save 07 of 12 Peanut Butter & Pomegranate Toast ted + chelsea cavanaugh For all the flavor of a classic PB&J without the added sugar, just reach for the real deal—fresh fruit. You still get a little natural sweetness and enough juiciness to combat peanut butter’s stick-factor, plus some extra fiber. Padma Lakshmi—who shared this recipe when she guest-edited EatingWell Magazine—loves a combo of peanut butter and pomegranate arils (and her Instagram followers went crazy for it too), but you can replicate the formula with whatever nut butter and fruit you love. View Recipe Save 08 of 12 Pizza Pistachios Jennifer Causey Nutritional yeast mimics the flavor of cheese, lending a pizza-like flavor to these playful spiced pistachios. View Recipe Save 09 of 12 Everything-Seasoned Almonds Jennifer Causey Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds. View Recipe Save 10 of 12 Lemon-Blueberry Frozen Yogurt Bites Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman These lemon-blueberry frozen yogurt bites, filled with probiotic yogurt and plenty of prebiotic blueberries, will help keep your gut in tip-top shape. This easy frozen snack is versatile, too—swap in raspberries or strawberries instead of blueberries for a different twist with the same health benefits. View Recipe Save 11 of 12 Tuna Salad Spread This tuna spread recipe is a healthy twist on tuna salad and uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers. View Recipe Save 12 of 12 Peanut Butter–Banana Cinnamon Toast Christine Ma This satisfying peanut butter–banana toast gets a sprinkle of cinnamon for an extra flavor boost. View Recipe Save Explore more: Healthy Recipes Mealtime Snacks High-Protein Snacks Was this page helpful? Thanks for your feedback! Tell us why! Other Submit