25 High-Protein Snacks for GLP-1 Users

When you are on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, snacking takes on a completely different role. You are not snacking because you are bored or because cravings have taken over — your medication has likely quieted those impulses. Instead, snacking on a GLP-1 becomes a strategic tool to hit your protein targets, prevent muscle loss, and keep your energy stable between meals that may be smaller than ever before.

The challenge is that with reduced appetite and a slower stomach, most traditional snacks feel too heavy, too greasy, or just unappetizing. That is why every snack on this list is specifically chosen for GLP-1 users: 100-200 calories, 10-20 grams of protein, small portions, and gentle on the stomach.

We have organized these 25 snacks by effort level so you can find something whether you have zero motivation to prepare food or you are happy to spend 10 minutes in the kitchen.

No-Prep Snacks (Grab and Go)

These snacks require nothing more than opening a package. Perfect for low-appetite days when even the idea of cooking feels like too much.

1. Greek Yogurt Cup

• Portion: 1 single-serve container (5.3 oz) plain or vanilla, nonfat
• Calories: 100 | Protein: 17g
• Look for brands with at least 15g protein per container. Avoid fruit-on-the-bottom varieties that are loaded with added sugar.

2. String Cheese

• Portion: 2 sticks
• Calories: 160 | Protein: 14g
• A childhood classic that happens to be an ideal GLP-1 snack. Portable, portion-controlled, and easy to eat slowly.

3. Hard-Boiled Eggs (pre-made)

• Portion: 2 eggs
• Calories: 140 | Protein: 12g
• Buy pre-peeled hard-boiled eggs from the grocery store for zero effort. Sprinkle with salt, pepper, or everything bagel seasoning.

4. Deli Turkey Roll-Ups

• Portion: 4 slices (about 2 oz) rolled up
• Calories: 100 | Protein: 16g
• Choose low-sodium deli turkey. Roll up plain or with a thin slice of cheese inside for extra protein.

5. Cottage Cheese Cup

• Portion: 1 single-serve cup (5.3 oz), low-fat
• Calories: 110 | Protein: 15g
• Many brands now sell individual cottage cheese cups. The texture can be off-putting to some, but the protein density is hard to beat.

6. Protein Bar (choose carefully)

• Portion: 1 bar
• Calories: 150-200 | Protein: 15-20g
• Look for bars with at least 15g protein, under 200 calories, and less than 5g added sugar. Be aware that some bars contain sugar alcohols that can worsen GI symptoms on GLP-1 medications.

7. Roasted Edamame (packaged)

• Portion: 1/3 cup
• Calories: 130 | Protein: 14g
• Crunchy, satisfying, and available in various flavors. A great plant-based option.

8. Beef or Turkey Jerky

• Portion: 1 oz
• Calories: 80-100 | Protein: 13-15g
• One of the highest protein-per-calorie snacks available. Choose low-sodium varieties and chew thoroughly — jerky can be tough on a slow stomach if swallowed in large pieces.

9. Tuna Pouch

• Portion: 1 single-serve pouch (2.6 oz)
• Calories: 100 | Protein: 17g
• Flavored tuna pouches (lemon pepper, herb and garlic) can be eaten straight from the package. No draining required.

Minimal-Prep Snacks (Under 5 Minutes)

These snacks need a small amount of assembly — slicing, mixing, or spreading — but nothing that requires real cooking.

10. Apple Slices with Peanut Butter and Protein Powder

• Portion: 1/2 apple + 1 tablespoon peanut butter mixed with 1/2 scoop protein powder
• Calories: 190 | Protein: 15g
• Mix the protein powder into the peanut butter for a thick, protein-boosted dip. The apple provides fiber and natural sweetness.

11. Cottage Cheese and Cucumber Bites

• Portion: 1/2 cup cottage cheese + 1/2 cucumber, sliced
• Calories: 120 | Protein: 14g
• Top each cucumber slice with a spoonful of cottage cheese and a crack of black pepper. Refreshing and hydrating.

12. Turkey and Cheese Roll-Ups

• Portion: 3 slices turkey + 1 slice Swiss cheese, rolled together
• Calories: 170 | Protein: 18g
• Add a smear of mustard or a thin slice of pickle inside each roll-up for extra flavor without extra calories.

13. Ricotta Toast

• Portion: 1 slice whole grain bread + 1/4 cup part-skim ricotta + pinch of salt
• Calories: 180 | Protein: 12g
• Top with a drizzle of honey and a sprinkle of cinnamon for a sweet version, or tomato and basil for savory.

14. Greek Yogurt Ranch Dip with Vegetables

• Portion: 1/2 cup plain Greek yogurt mixed with ranch seasoning packet + 1 cup raw veggies
• Calories: 130 | Protein: 13g
• The protein comes from the yogurt, while the vegetables add fiber and volume. Great for mindless snacking.

15. Smoked Salmon on Crackers

• Portion: 2 oz smoked salmon + 4 whole grain crackers + cream cheese (1 tablespoon)
• Calories: 190 | Protein: 16g
• A luxurious-tasting snack with excellent protein content. The omega-3 fats in salmon are a bonus for heart health.

16. Nut Butter Banana Bites

• Portion: 1/2 banana sliced + 1 tablespoon almond butter + 1 tablespoon hemp hearts
• Calories: 195 | Protein: 10g
• Place a small dollop of almond butter on each banana slice and sprinkle with hemp hearts. Sweet, creamy, and protein-rich.

17. Egg Salad Lettuce Cups

• Portion: 2 chopped hard-boiled eggs + 1 tablespoon light mayo + butter lettuce leaves
• Calories: 180 | Protein: 13g
• Mash the eggs with mayo, mustard, salt, and pepper. Spoon into lettuce cups for a light, carb-free snack.

18. Chocolate Protein Pudding

• Portion: 1/2 cup plain Greek yogurt + 1 tablespoon cocoa powder + sweetener to taste
• Calories: 130 | Protein: 15g
• Stir together for a quick chocolate craving fix that is packed with protein. Add a few dark chocolate chips (1 teaspoon) if desired.

Make-Ahead Snacks (10-15 Minutes Prep, Enjoy All Week)

Invest a little time on the weekend and you will have snacks ready to grab for the whole week. This is especially valuable for GLP-1 users, since having ready-made options means you are more likely to eat when you should — even on low-appetite days. Nourie can incorporate these make-ahead snacks into your weekly meal plan automatically.

19. Protein Energy Bites

• Portion: 3 bites
• Calories: 180 | Protein: 15g
• Recipe: Mix 1 cup oats, 1/2 cup peanut butter, 1/3 cup honey, 1 scoop protein powder, and 2 tablespoons mini chocolate chips. Roll into 16 balls. Refrigerate.
• These keep for 7-10 days in the fridge or up to 3 months in the freezer.

20. Turkey and Veggie Egg Muffins

• Portion: 2 muffins
• Calories: 150 | Protein: 16g
• Recipe: Whisk 8 eggs with diced bell pepper, spinach, and cooked turkey sausage. Pour into a 12-cup muffin tin. Bake at 350 degrees F for 20 minutes.
• Store in the fridge for up to 5 days. Reheat in the microwave for 30 seconds.

21. Chicken Salad Cucumber Boats

• Portion: 2 cucumber boat halves
• Calories: 160 | Protein: 18g
• Recipe: Mix shredded rotisserie chicken with light mayo, Dijon mustard, diced celery, and a squeeze of lemon. Halve cucumbers lengthwise, scoop out seeds, and fill with chicken salad.
• Prep the chicken salad ahead and assemble cucumber boats fresh each day to avoid sogginess.

22. Black Bean Dip with Veggie Sticks

• Portion: 1/3 cup dip + 1 cup raw vegetables
• Calories: 140 | Protein: 10g
• Recipe: Blend 1 can black beans (drained) with garlic, cumin, lime juice, and a tablespoon of olive oil. Serve with bell pepper strips, carrots, and celery.
• Stores well for 5-7 days in an airtight container.

23. Baked Tofu Bites

• Portion: 4 oz (about 8 cubes)
• Calories: 130 | Protein: 14g
• Recipe: Press extra-firm tofu, cut into cubes, toss with soy sauce, garlic powder, and a drizzle of sesame oil. Bake at 400 degrees F for 25 minutes, flipping halfway.
• Crispy, flavorful, and excellent cold straight from the fridge. A great plant-based protein snack.

24. Mini Frittata Squares

• Portion: 2 squares
• Calories: 160 | Protein: 14g
• Recipe: Whisk 10 eggs with 1/4 cup milk, salt, pepper, and your choice of mix-ins (feta and sun-dried tomato; broccoli and cheddar; ham and Swiss). Pour into a greased 8x8 baking dish. Bake at 375 degrees F for 25 minutes. Cut into 12 squares.
• Reheat easily and taste great at room temperature too.

25. Chia Seed Protein Pudding

• Portion: 1 jar (about 3/4 cup)
• Calories: 200 | Protein: 18g
• Recipe: Mix 3 tablespoons chia seeds, 1 scoop protein powder, 1 cup unsweetened almond milk, and 1 teaspoon vanilla extract. Stir well, refrigerate overnight. Top with berries before eating.
• Make 3-4 jars at once for the week. The texture is pudding-like and easy to eat even when appetite is very low.

Tips for Snacking Smart on GLP-1 Medications

Having a list of 25 snacks is useful, but knowing how to snack on a GLP-1 medication is just as important. Here are the principles that should guide your choices:

Always Lead with Protein

When your daily food intake is limited to 1,000-1,500 calories, every eating occasion is an opportunity to hit your protein target. If you are choosing between a piece of fruit and a handful of almonds, choose the almonds. Better yet, choose Greek yogurt. The more protein you can pack into each snack, the easier it is to reach 80-120 grams per day without forcing large meals.

Keep Portions Small

Your stomach empties more slowly on GLP-1 medications. A snack that was comfortable before medication might now cause uncomfortable fullness, bloating, or nausea. Stick to the 100-200 calorie range for snacks, and eat slowly — taking at least 10 minutes even for a small snack.

Time Snacks Between Meals

Rather than grazing throughout the day, aim for 1-2 planned snacks between your meals. This gives your stomach time to process food between eating occasions. Many GLP-1 users find a mid-morning and mid-afternoon snack pattern works well.

Watch for Problem Ingredients

Certain ingredients that are fine for most people can cause issues on GLP-1 medications:

• Sugar alcohols (erythritol, sorbitol, xylitol) found in many protein bars and sugar-free snacks can cause significant GI distress.
• High-fat content in nuts, cheese, and nut butters is fine in small amounts but can cause nausea if you eat too much at once.
• Artificial sweeteners in some protein powders and yogurts may worsen bloating for some users.
• Carbonation in drinks paired with snacks can cause gas and bloating. Stick to still water or herbal tea.

Do Not Skip Snacks Just Because You Are Not Hungry

This is the most important tip. GLP-1 medications can suppress appetite to the point where you genuinely forget to eat or do not feel like it. But consistently under-eating leads to muscle loss, nutritional deficiencies, fatigue, and metabolic slowdown. Think of these snacks as part of your treatment protocol, not optional extras. Setting reminders to eat — which Nourie can do as part of your daily plan — helps build this discipline.

Building a Weekly Snack Rotation

To keep things interesting without overcomplicating your life, choose 5-7 snacks from this list and rotate through them during the week. On your meal prep day, prepare any make-ahead items and portion out the rest. Here is an example weekly rotation:

• Monday: Greek yogurt cup + Turkey roll-ups
• Tuesday: Hard-boiled eggs + Protein energy bites
• Wednesday: Cottage cheese with cucumber + Beef jerky
• Thursday: Egg muffin cups + String cheese
• Friday: Chia protein pudding + Tuna pouch
• Saturday: Smoked salmon crackers + Edamame
• Sunday: Chocolate protein pudding + Chicken salad cucumber boats

This rotation delivers variety without requiring you to shop for 25 different items. Nourie can generate these snack rotations as part of your weekly meal plan, automatically matching snacks to your remaining daily protein and calorie targets.