Updated January 21, 2015.

Avoiding eggs in your diet may mean fewer food options, but it doesn’t have to. If you’re allergic to eggs, you know that other protein options can help round out your diet and keep it healthy. Snacks are an important part of a healthy diet for many individuals, children and adults alike. In fact, studies show that eating a snack that includes a protein source will help you stay satisfied and less likely to overeat later on.

Finding snacks without eggs that are nutritious, delicious, and easy to make isn’t always easy—until now. And, if you’re watching your calories, well, you’re watching your calories. You don’t want your daily snack to break your calorie budget. And, if you’re like me, you want your snacks to add nutrition to your day, not just extra calories with few nutrients.

I’ve got 24 protein-packed, egg-free snacks that fit this bill: healthy, nutrient-rich, satisfying, full of variety, and egg-free. I’ve listed the protein content for each. Don't forget to check out these ideas for a high-protein breakfast too. 

24 Egg-Free Snacks

Roasted garbanzo beans: Drain and rinse a 15-ounce can of garbanzo beans; pat dry. Roast in a 400 F over for 30-40 minutes or until brown and crispy. Sprinkle with sea salt. Protein (per cup): 18 grams.

Turkey Jerky and Pretzel Twists: 2 pieces (2 ounces) of beef jerky and 1 ounce (about 17 pretzels) of pretzels twists. Protein: 18 grams.

Cheese Cube Vegetable Medley: 4 cheese cubes and a variety of veggies like grape tomatoes, cucumber slices and baby carrots (2 cups in total) will give you 16 grams of protein.

Vanilla Greek Yogurt and Blackberries: Greek yogurt is a high protein yogurt; top a 6-ounce container with ½ cup of blackberries (or any other berry you prefer like strawberry or raspberry). Protein: 15 grams.

Skyr (Icelandic yogurt) with Granola: This “yogurt” is similar to Greek yogurt but it packs even more protein per ounce; protein is based on a 5-ounce container. Stir in 2 tablespoons of your favorite crunchy granola. Protein: 14-16 grams.

String Cheese and Melon cubes: 2 Mozzarella string cheese and 1 cup of melon (cantaloupe, honeydew, or watermelon). Protein: 14 grams.

Mozzarella Cheese Quesadilla: Spread 1/2 cup of shredded mozzarella cheese over a soft 8-inch tortilla; heat in the microwave and fold into a half circle and slice. Protein: 14 grams.

Cottage Cheese with Blueberries and Muesli: Top ½ cup of cottage cheese with ½ cup of blueberries and 2 tablespoons of muesli. Protein: 14 grams.

Deli Meat and Cheese Roll-ups: Roll together an ounce of meat and an ounce of sliced cheese into tubes. Protein: 14 grams.

Shrimp and Cocktail Sauce: Munch on 2 ounces (6 pieces) of cooked and chilled shrimp and 3 tablespoons of cocktail sauce. Protein: 14 grams.

Edamame: Heat one cup of these high fiber legumes in their pod; eating them takes a little longer when they’re wrapped in their shell. Protein: 12 grams.

Peanuts and Semi-sweet Chocolate Chips: Mix ¼ cup of peanuts with 2 tablespoons of chocolate chips. Protein: 9 grams.

Pumpkin Soy milk Smoothie: Blend 1 cup of soy milk with ¼ cup of pumpkin puree and ice. To spice it up, add a dash of cinnamon and nutmeg. Protein: 8 grams.

Cashew Butter on Rye Toast: Spread 1 tablespoon of cashew butter on 1 slice of toasted rye bread. Protein: 8 grams.

Feta Cheese and Kalamata Olives: Cube about 2 ounces of feta cheese and pair it with 6 Kalamata olives. Protein: 8 grams.

Black Bean Salsa and Whole Grain Tortilla Chips: Serve up ¼ cup of salsa and an ounce of chips (about 10). Protein: 7 grams.

Peanut butter and Celery: Spread 2 tablespoons of peanut butter on 2-3 stalks of celery. Protein: 7 grams.

Almond Butter on Rice Cakes: Spread 2 tablespoons of almond butter on 2 large rice cakes. Protein: 7 grams.

Banana Nut Soy Yogurt Parfait: Take ½ cup of flavored soy yogurt and layer it with slices from ½ a banana and 2 tablespoons of walnuts. Protein: 6 grams.

Fruit Smoothie: Add 1 cup of frozen mixed fruit, ½ cup skim milk and ¼ cup of vanilla yogurt and blend on high. Protein: 6 grams.

Mixed Nuts: Have a generous handful (about ¼ cup). Protein: 6 grams.

Raw Almonds and Apple Slices: Count out 25 almonds and slice a medium-sized apple. Protein: 6 grams.

Cashews and Dried Cherries: Mix 1 ounce of cashews (about xx) and 2 tablespoons of dried cherries. Protein: 5 grams.

Hummus with Carrot Sticks: Just 2 tablespoons of this high protein, high fiber spread coupled with ½ cup of carrots gives you 5 grams of protein.

 

Resources: USDA Nutrient Database