Best High Protein Snacks UK: 15 Options with 20g+ Protein
High-protein snacks are one of the most effective tools for hitting daily protein targets without adding excessive calories. They reduce hunger between meals, preserve muscle during a calorie deficit, and make the difference between a 120 g and 150 g protein day for many people. These 15 options each deliver at least 20 g of protein per serving and are available at UK supermarkets — no specialist health food shops required.
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Why High-Protein Snacks Matter
Many people hit their protein targets at breakfast and dinner but fall short at lunch and especially between meals. The typical UK snack — biscuits, crisps, cereal bars — provides 100–300 calories with 2–5 g of protein. Switching to high-protein alternatives adds 20–30 g of protein per snack occasion without significantly increasing calorie intake.
For someone targeting 150 g of protein per day, two high-protein snacks (40–50 g combined) can make the difference between consistently hitting or missing the target — directly affecting muscle retention, satiety, and fat loss efficiency.
The 15 Best High Protein Snacks Available in the UK
All options below are widely available from UK supermarkets or online. Protein and calorie figures are approximate.
| Snack | Protein | Calories | Approx Cost |
|---|---|---|---|
| 200 g 0% Greek yogurt + 1 scoop whey | 43 g | 250 kcal | ~£0.80 |
| 1 tin tuna (145 g, drained) + oatcakes (3) | 30 g | 230 kcal | ~£1.00 |
| 200 g low-fat cottage cheese | 24 g | 160 kcal | ~£0.70 |
| 3 boiled eggs | 19 g | 210 kcal | ~£0.60 |
| 150 g smoked salmon | 30 g | 195 kcal | ~£2.00 |
| 1 scoop whey protein in 300 ml milk | 35 g | 280 kcal | ~£0.80 |
| 200 g Arla Protein yogurt (or similar) | 20 g | 120 kcal | ~£1.20 |
| 100 g edamame + 100 g cottage cheese | 22 g | 185 kcal | ~£1.00 |
| 2 × Babybel + 2 boiled eggs | 21 g | 290 kcal | ~£1.00 |
| 200 g cooked turkey slices (deli) | 28 g | 190 kcal | ~£1.50 |
| 150 g tinned sardines (with bones) | 25 g | 225 kcal | ~£0.80 |
| 200 g skyr yogurt | 22 g | 130 kcal | ~£1.00 |
| 30 g hemp seeds + 200 g Greek yogurt | 29 g | 250 kcal | ~£0.90 |
| Protein bar (e.g. Grenade, PhD) | 20–25 g | 200–280 kcal | £1.50–2.50 |
| 100 g cooked chicken breast + cucumber | 31 g | 185 kcal | ~£0.80 |
Best High-Protein Snacks by Scenario
For maximum protein per calorie: Greek yogurt with whey (43 g protein per 250 kcal) and tinned tuna (25 g per 100 kcal) are unmatched. Both are significantly cheaper per gram of protein than any commercial protein bar.
For convenience and portability (no refrigeration needed): protein bars are the most practical solution when travelling or at the office without fridge access. Buy in bulk online (Grenade, PhD, MyProtein) for £1–1.50 per bar rather than paying £2.50+ in-store.
For budget-conscious shoppers: tinned sardines (~80p per tin), boiled eggs (~£0.60 for 3), and cottage cheese (~£0.70 per 200 g serving) provide the best protein per pound spent.
Protein Bars vs Whole Food Snacks: Which Is Better?
Protein bars are convenient but expensive relative to whole food alternatives. A Grenade protein bar costs £2–2.50 and delivers 20–25 g of protein. 200 g of 0% Greek yogurt with a scoop of whey protein costs around 80p–£1.00 and delivers 35–45 g of protein. The whole food option is consistently cheaper and provides more protein per pound spent.
The case for protein bars is convenience: they require no preparation, no refrigeration, and travel well. For most people, the best approach is to use whole food snacks at home and work (where a fridge is available), and reserve protein bars for travel, post-gym away from home, or situations where nothing else is available.
Frequently Asked Questions
Are protein bars better than whole food snacks?
Whole food snacks (Greek yogurt, tinned tuna, cottage cheese, boiled eggs) are almost always cheaper and more nutritious per gram of protein than protein bars. A Grenade bar costs £2–2.50 for 20–25g protein; the equivalent Greek yogurt + whey costs ~£0.80 and delivers 35–45g protein. Bars are useful for convenience when refrigeration is not available.
What is the highest protein snack available in UK supermarkets?
Tinned tuna provides the most protein per calorie of any readily available UK supermarket product — 25g protein per 100g at just 100 kcal, for approximately 65–70p per tin. Cooked chicken breast (31g/100g) comes second. For dairy, 0% Greek yogurt provides 10g protein per 100g at 57 kcal.
How many protein snacks should I eat per day?
One or two high-protein snacks per day is appropriate for most people. Snacks should bridge the protein gap between main meals — if your three main meals deliver 90g protein and your target is 140g, two snacks providing 25g each close the gap exactly. More than two snacks usually means meals need restructuring.
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