10 High-Protein Snacks When You're Not Hungry

One of the biggest challenges I see with GLP-1 medications? Getting enough protein when you're just... not hungry.

Your appetite is suppressed (that's the point), but your body still needs protein to help preserve lean muscle mass and support metabolic health. The solution isn't forcing yourself to eat large meals—it's choosing small, protein-dense options that pack a nutritional punch without overwhelming your stomach.

Here are my top 10 picks for GLP-1 users.

The Criteria

Every snack on this list meets these standards:

• At least 7g of protein per serving
• Easy to eat in small amounts
• Gentle on the stomach (no heavy, greasy, or spicy options)
• Minimal prep required

These snacks are meant to help support protein intake when appetite is low, not to prescribe a specific protein target. Not sure how much protein you need? Try our free GLP-1 protein calculator.

Let's dive in.

1. Greek Yogurt (15-20g protein)

Why it works: Creamy, easy to eat, and packed with protein. The probiotics may help with GI side effects for some people.

Tips:

• Choose plain and add your own honey or fruit to control sugar
• Go for 2% fat—it balances satiety without being too heavy on the stomach
• Try it frozen for a dessert-like treat

Serving: 1 cup = 15-20g protein (depending on brand)

2. Cottage Cheese (14g protein)

Why it works: One of the most protein-dense foods per calorie. Versatile—sweet or savory.

Tips:

• Pair with fruit (berries, peaches) for sweet
• Add everything bagel seasoning for savory
• If the texture is off-putting, blending it smooth can make it easier to tolerate

Serving: ½ cup = 14g protein

3. Hard-Boiled Eggs (6g protein each)

Why it works: Portable, shelf-stable (refrigerated), and nutrient-dense. Two eggs provide about 12g of protein.

Tips:

• Batch prep on weekends
• Buy pre-peeled to remove all friction
• Sprinkle with salt, pepper, or everything seasoning

Serving: 2 eggs = 12g protein

4. String Cheese (7g protein)

Why it works: Pre-portioned, portable, and satisfying. Great for when you can only manage a few bites.

Tips:

• Keep them in your bag, desk, or wherever works for you (keep cool when possible)
• Pair with a few crackers if you can manage more
• Try different varieties (mozzarella, cheddar, gouda)

Serving: 1 stick = 7g protein

5. Deli Turkey or Chicken Slices (10-12g protein)

Why it works: High protein, easy to portion, and you can eat just a slice or two when appetite is limited.

Tips:

• Roll them up with a slice of cheese
• Lower-sodium options are available if that's a consideration for you
• Wrap around a pickle for a "snack roll-up"

Serving: 2 oz (about 4 slices) = 10-12g protein

6. Beef or Turkey Jerky (9-10g protein)

Why it works: Shelf-stable, portable, and you can nibble on it slowly. A convenient option to keep on hand.

Tips:

• Choose brands with lower sodium and no added sugar when possible
• Keep a bag in your desk or car for when you need it
• The chewing can actually help with nausea for some people

Serving: 1 oz = 9-10g protein

7. Edamame (17g protein)

Why it works: Plant-based protein powerhouse. Satisfying to eat (popping them out of pods slows you down).

Tips:

• Buy frozen, steam in microwave for 3 minutes
• Season with sea salt or everything bagel seasoning
• Also available shelled for faster eating

Serving: 1 cup (in pods) = 17g protein

8. Protein Shake or Smoothie (20-30g protein)

Why it works: When solid food feels impossible, liquid protein is a game-changer.

Tips:

• Whey isolate or plant-based proteins are often easier to digest for many people
• Keep it simple: protein powder + milk/water + banana
• Sip slowly over 30 minutes rather than chugging
• Premade options (Fairlife, Premier Protein) work in a pinch

Serving: 1 shake = 20-30g protein

9. Tuna or Chicken Salad Cups (15-17g protein)

Why it works: Pre-made cups are incredibly convenient. High protein, easy to eat in small amounts.

Tips:

• Eat with crackers or cucumber slices
• Look for options without heavy mayo or added oils
• Single-serve pouches are even more portable

Serving: 1 cup/pouch = 15-17g protein

10. Bone Broth (10g protein)

Why it works: Sippable protein. A great option for days when nausea is high and solid food isn't happening.

Tips:

• Heat it up and drink from a mug
• Add a splash of hot sauce or squeeze of lemon
• Great for hydration AND protein
• Homemade or store-bought both work

Serving: 1 cup = 9-10g protein

Bonus: Quick Protein Additions

If you're eating something but want to boost the protein:

The Strategy: Eat by the Clock

When your hunger signals are suppressed, you can't rely on "eating when hungry." Instead:

1. Set gentle reminders or cues to eat every 3–4 hours if hunger signals are unreliable
2. Keep snacks visible and accessible
3. Prep on weekends so grab-and-go options are ready
4. Start small—even 50 calories of protein is better than nothing

Your goal isn't to force large amounts of food. It's to consistently deliver protein to your muscles throughout the day, even in small doses.

Sample Snack Day

Here's what a day of protein snacking might look like:

• 8 AM: Greek yogurt with berries (18g)
• 11 AM: String cheese (7g)
• 2 PM: Hard-boiled egg (6g)
• 5 PM: Turkey slices with cheese (12g)
• 8 PM: Bone broth (10g)

Total from snacks alone: 53g protein
Add a couple of small meals with protein, and you're easily hitting your target.

Individual protein needs vary based on body size, activity level, and medical history.

The Bottom Line

You don't need a big appetite to get enough protein. You need the right snacks, strategically placed throughout your day.

Stock your fridge. Set your reminders. And remember: every bit of protein counts toward protecting your muscle, strength, and long-term metabolic health. For more on why protein matters, read our guide on how much protein you actually need on GLP-1s.