8 Snacks That Pack More Protein Than Cottage Cheese

I saw a media query recently looking for snack ideas with more protein than cottage cheese. The catch? They only wanted to hear from registered dietitians affiliated with universities or hospitals.

That's not me but I know a thing or two about high-impact nutrition for high-performing people. So while I wasn't the right fit for that particular piece, I figured I'd write my own.

So, first of all - I don't even eat cottage cheese. Dairy and I parted ways a long time ago. It, sadly, doesn't agree with me. But I hear about cottage cheese constantly because it's become the default "healthy protein snack" recommendation.

And while it's a solid option for people who tolerate it, it's far from the only one.

A typical snack-sized serving of low-fat cottage cheese—about 4 ounces—delivers roughly 11.8 grams of protein for 92 calories. That's the benchmark. Everything below beats it.

I've also included how I actually use these in real life, because a protein source you won't eat is worth exactly zero grams.

1. Plain Nonfat Greek Yogurt

Serving: 1 container (170g) • Protein: 17.3g • Calories: 100

Yes, this is also dairy—so if you're in the same boat as me, skip to the next one. But for those who tolerate it, Greek yogurt outperforms cottage cheese on protein while being way more versatile. Use it as a savory "protein dip" with ranch seasoning and herbs for veggies, or go sweet with berries and cinnamon.

2. Edamame (Frozen, Prepared)

Serving: 1 cup (155g) • Protein: 18.5g • Calories: 188

This is my kind of snack. Keep steam-in-bag edamame in your freezer like a responsible adult. When you need something satisfying, toss it with flaky salt, chili flakes, and a squeeze of lemon. High protein, high fiber, completely dairy-free, zero drama.

3. Cooked Shrimp

Serving: 3 oz (85g) • Protein: 19.4g • Calories: 101

Shrimp cocktail isn't just for weddings and awkward office parties. Make yourself a "shrimp snack box"—cooked shrimp, a little cocktail sauce, sliced cucumbers. Or do shrimp lettuce cups with lime and hot sauce. Lean protein that makes you feel like you have your life together.

4. Canned Tuna (Light, in Water)

Serving: 3 oz (85g, drained) • Protein: 21.7g • Calories: 99

Before you wrinkle your nose, hear me out. Mix canned tuna with mustard and scoop it with bell pepper "chips." Or—game changer—wrap it in seaweed snacks for quick tuna hand-rolls. Your coworkers might give you looks, but you'll be too satiated to care.

5. Roasted Turkey Breast

Serving: 3 oz (85g) • Protein: 25.6g • Calories: 125

Turkey breast is a protein powerhouse and I won't apologize for how often I eat it. Roll turkey slices around pickles with a smear of mustard—I call these "protein pickle roll-ups" and I'm not above eating them standing at the refrigerator. Mini turkey-and-hummus lettuce wraps work too if you want to feel more civilized.

6. Roasted Chicken Breast

Serving: ½ breast, no skin (86g) • Protein: 26.7g • Calories: 142

Leftover chicken breast is the meal-prep queen's secret weapon. Turn it into a snack plate—chicken, fruit, crunchy vegetables—and suddenly you have a charcuterie board for one. Feeling creative? Wrap bites in nori for "chicken sushi." This is what strategic eating looks like.

7. Cooked Lentils

Serving: 1 cup (198g) • Protein: 17.9g • Calories: 226

Lentils are underrated and I'll stand by that. Make a chilled lentil salad—olive oil, lemon, fresh herbs—and keep it in the fridge for grab-and-go snacking. You can also mash them with spices into a quick "lentil dip." Plant-based protein plus fiber is a strategic win.

8. Canned Sardines

Serving: 1 can (3.75 oz / 92g, drained) • Protein: 22.7g • Calories: 191

I know. Sardines are polarizing. But they're packed with protein, omega-3s, and calcium (if you eat the bones, which you should). Sardine toast with lemon, pepper, and fresh herbs is surprisingly elegant. Or mash them with mustard and pile into cucumber boats. Not ready for sardines? That's okay. But if you are? Welcome to the club.

Here's the Thing

Cottage cheese has earned its reputation as a reliable protein source. But if you can't eat dairy, don't like it, or just want more variety, these eight options all deliver more protein per serving.

The key isn't finding the perfect protein source. It's finding ones you'll actually eat, consistently, that fit into your real life. Keep a few of these on deck and you'll never be stuck wondering what to snack on.

If you want help building a nutrition strategy that actually works for your life—not just a list of foods, but a system—check out Run Your Plate (Like You Run Your Life).

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Note: Nutrition values reflect standard database entries from USDA FoodData Central and may vary by brand and preparation method.