30 High Protein Snacks in Australia (Ranked by Nutrition)

Protein has become one of the most talked-about nutrients in modern diets.

Whether people are trying to build muscle, stay full longer, improve recovery after workouts or simply eat more balanced meals, protein-rich foods are now a central part of everyday eating.

But when it comes to snacks, many options still rely heavily on sugar, refined carbohydrates or ultra-processed ingredients.

The good news is that there are plenty of snack options that combine convenience, flavour and meaningful protein content. For a Sydney-specific take, see our guide to high protein meal prep in Sydney with empanadas.

Here are 30 high protein snacks commonly available in Australia, ranked by their approximate protein content.

What Counts as a High Protein Snack?

A snack is generally considered high in protein if it provides at least 8 to 10 grams of protein per serving.

Protein helps with:

• muscle repair and growth
• appetite control
• blood sugar stability
• sustained energy levels

Adding protein to snacks can also prevent the quick energy crashes associated with sugary foods.

30 High Protein Snacks Ranked by Protein Content

Snack	Approx Protein	Convenience
Beef jerky	30g	Very high
Tuna pouch	25g	Very high
Greek yoghurt	20g	High
Cottage cheese	18g	High
Protein smoothie	18g	Medium
Hard boiled eggs	12g	High
Roasted chickpeas	12g	High
Edamame	11g	Medium
Chicken skewers	11g	Medium
Argentum Athlete empanada (beef brisket)	10 to 12g	High
Argentum Carnivore empanada (chorizo & beef)	10 to 12g	High
Protein bars	10g	Very high
Peanut butter on apple slices	10g	Medium
Lentil chips	9g	High
Hummus with vegetables	9g	High
Cheese cubes	9g	High
Smoked salmon bites	9g	Medium
Falafel bites	9g	Medium
Almonds	8g	Very high
Pumpkin seeds	8g	Very high
Chia pudding	8g	Medium
Quinoa salad cups	8g	Medium
Turkey slices	8g	High
Protein pancakes	8g	Medium
Roasted soybeans	8g	High
Ricotta on toast	8g	Medium
Mini chicken wraps	8g	Medium
Boiled lentils	8g	Medium
Sardines on crackers	8g	Medium
Oat protein balls	8g	Medium
Yoghurt and nuts	8g	High

The key is choosing snacks that combine protein with whole ingredients rather than relying on highly processed foods.

Why Protein Snacks Are Popular in Australia

High protein eating has become increasingly common in Australia because of several lifestyle trends.

Many people now prioritise:

• regular gym training
• meal preparation
• weight management
• balanced nutrition

High protein snacks fit easily into busy schedules because they provide sustained energy between meals.

For more context on how Australian eating habits have evolved, read our article on Australian Snack Culture: What We Eat vs What We Think We Eat. For a Sydney shortlist, see our roundup of the best empanadas in Sydney.

Portable Protein Snacks

For busy days, the most convenient protein snacks tend to be portable options.

Examples include:

• jerky
• tuna pouches
• nuts and seeds
• protein bars
• baked savoury pastries like empanadas

These snacks require little preparation and can easily be stored in a bag, desk drawer or fridge.

If you're looking for protein-rich options for entertaining, check out our guide to Best Finger Food Ideas for Parties in Australia.

Protein Snacks That Work for Busy Lifestyles

In cities like Sydney, long workdays and commuting times often mean people eat smaller meals throughout the day rather than three large meals.

Protein-rich snacks help maintain energy without relying on sugar-heavy options.

This is why many people now keep high-protein foods ready in their fridge or freezer for quick meals or snacks. Browse the full Argentum empanadas range for protein-dense options that keep for 6 months at -18C.

Frozen Protein Snacks

Freezer-friendly foods can be particularly useful when planning meals for the week.

Items like dumplings, savoury pastries and baked snacks can be stored for months and prepared quickly when needed. Argentum's empanadas are sold frozen by default for retail (baked or fried in beef tallow available for catering and markets), so a single delivery covers weeks of high-protein snacks.

This approach helps reduce food waste and saves time during busy weeks.

To learn more about what sets quality baked snacks apart, read What Makes a Premium Empanada.

Final Thoughts

High protein snacks don't have to be complicated.

Many everyday foods already contain meaningful amounts of protein and can easily be included in a balanced diet.

The best options combine:

• good flavour
• practical convenience
• balanced nutrition

Whether it's yoghurt, nuts, seafood or baked savoury snacks, there are plenty of ways to add protein to everyday eating without sacrificing taste.

Frequently asked questions

What are the best high protein snacks in Australia?

The best high protein snacks in Australia are foods that pair 8 to 12 grams of protein with real-food ingredients. Greek yoghurt, beef jerky, tuna pouches, hard boiled eggs, roasted chickpeas, cottage cheese and savoury empanadas all sit at the top of the list. Argentum's Athlete empanada is a popular Sydney pick because it delivers grass-fed beef brisket protein in a portable format.

How much protein do Argentum empanadas have?

Argentum empanadas deliver roughly 10 to 12 grams of protein per piece, depending on the flavour. The Athlete (grass-fed beef brisket) and Carnivore (chorizo and beef) sit at the top end. Two empanadas give you 20 to 24 grams of protein, comparable to a small chicken breast or two scoops of protein powder, but with real-food ingredients made in Bondi Beach.

Are empanadas good for high protein meal prep?

Yes. Empanadas are one of the most practical high-protein meal-prep foods because they freeze beautifully for 6 months at -18C and bake from frozen in under 25 minutes. Stock a freezer with Argentum's Athlete or Carnivore packs and you have a protein-dense lunch or post-workout snack ready any night of the week.

What's the highest protein Argentum empanada?

The Athlete (grass-fed beef brisket, peppers, onion) and the Carnivore (chorizo, beef, smoked paprika) are the two highest protein empanadas in the Argentum range, with roughly 10 to 12 grams each. The Classic (beef, onion, green olives, egg) is close behind. All three pair well with a side of Greek yoghurt or cottage cheese for an even higher protein meal.

Are protein snacks better than protein bars?

Whole-food protein snacks are generally better than bars because they avoid the sugar alcohols, artificial sweeteners and processed protein isolates common in commercial bars. Greek yoghurt, eggs, jerky and savoury pastries like empanadas give you protein plus other nutrients (iron, B vitamins, healthy fats) without the long ingredient list of a typical bar.

How do I add empanadas to my high protein day?

Treat empanadas as a swap for sandwiches, wraps or protein bars. Two Argentum empanadas (around 20 to 24g protein) cover a post-workout meal or a quick lunch. Stack them with Greek yoghurt at breakfast, a protein smoothie post-gym, or a tuna pouch and salad at dinner for a balanced 100g+ protein day. See our full Sydney meal prep guide for sample days.