24 Eggless High Protein Snacks

Easiest Egg-Free Snacks, Plus Dairy-Free, Gluten-Free and Nut-Free Options


Verywell / Alexandra Shytsman

Eggs can be a significant source of protein, but if you happen to be allergic to eggs, you know that other protein options can help round out your diet and keep it healthy. One way to get enough protein is through snacks, which are an important part of a healthy diet for many individuals, children, and adults alike.

Finding snacks without eggs that are nutritious, delicious, and easy to make isn’t always easy, especially if you also have other food allergies. In addition, you don't want to snack on junk food—you want your snacks to add nutrition to your day, not just extra calories with few nutrients.

Studies show that eating a snack that includes a protein source will help you stay satisfied and make you less likely to overeat later on.

Here are 24 protein-packed, egg-free snacks that fit this bill: Healthy, nutrient-rich, satisfying, full of variety, and egg-free. Many also will suit someone with additional food allergies, or even multiple food allergies.

Easiest Egg-Free Snacks

These snacks require no cooking, and the top three don't require refrigeration, either. It's easy to keep your pantry and refrigerator stocked with these options.

  • Mixed Nuts: Have a generous handful (about ¼ cup). Protein: 6 grams. Almonds may be one of the most popular nuts, but you also can choose pecans, macadamia nuts, or even Brazil nuts. All have plenty of protein. They're also dairy-free and gluten-free if you choose gluten-free nuts.
  • Raw Almonds and Apple Slices: Count out 25 almonds and slice a medium-sized apple. Protein: 6 grams. This is also dairy-free and gluten-free.
  • Cashews and Dried Cherries: Mix 1 ounce of cashews (about 18) and 2 tablespoons of dried cherries. Protein: 5 grams. Again, this snack is dairy-free and gluten-free.
  • Hummus with Carrot Sticks: Just 2 tablespoons of high protein, high fiber hummus coupled with ½ cup of carrots gives you 5 grams of protein. This is dairy-free and gluten-free if you choose gluten-free-labeled hummus.
  • Skyr (Icelandic yogurt) with Granola: Icelandic 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. Note that this snack is not dairy-free or gluten-free (unless you choose gluten-free granola), and it may not be nut-free, depending on the granola you use (many granola brands include nuts).
  • 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. Note that this snack is not dairy-free, and most muesli contains gluten grains and nuts (although you can find brands that are gluten-free and nut-free).

Dairy-Free Egg-Free Snacks

People who need to eat egg-free may also need to avoid dairy products. Although lots of protein-rich snacks rely heavily on dairy to get their protein, it's not difficult to find dairy-free and egg-free snacks that are high protein. Here are five great options:

  • 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 your favorite salt. Protein (per cup): 18 grams. Note that this snack also is nut-free and gluten-free.
  • Turkey Jerky and Pretzel Twists: 2 pieces (2 ounces) of beef jerky and 1 ounce (about 17 pretzels) of pretzels twists. Protein: 18 grams. Pretzel twists are not gluten-free (unless you buy gluten-free pretzels) and turkey jerky may contain other allergens, including wheat and soy. Always check the product label for allergens before buying.
  • Cashew Butter on Rye Toast: Spread 1 tablespoon of cashew butter (or another type of nut butter) on 1 slice of toasted rye bread. Protein: 8 grams. Although many rye breads contain dairy ingredients, you should be able to find a dairy-free rye bread in your grocery store. Delba Vegan Rye Bread is one dairy-free rye bread option.
  • Black Bean Salsa and Whole Grain Tortilla Chips: Serve up ¼ cup of salsa and an ounce of chips (about 10). Protein: 7 grams. Note that you also can make this snack gluten-free by buying gluten-free tortilla chips.
  • 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.

Gluten-Free Egg-Free Snacks

Eating gluten-free and egg-free is challenging, since many foods (especially snack foods) contain either gluten or eggs, and often both. But these six gluten-free and egg-free snacks will help keep you going until lunch.

  • 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. Make sure to choose a gluten-free yogurt.
  • String Cheese and Melon cubes: 2 Mozzarella string cheese and 1 cup of melon (cantaloupe, honeydew, or watermelon). Protein: 14 grams. Note that the vast majority of cheese is gluten-free.
  • Feta Cheese and Kalamata Olives: Cube about 2 ounces of feta cheese and pair it with 6 Kalamata olives. Protein: 8 grams. Look for olives that are marked "gluten-free"; Lindsay olives is a safe brand.
  • Peanuts and Semi-sweet Chocolate Chips: Mix ¼ cup of peanuts with 2 tablespoons of chocolate chips. Protein: 9 grams. Enjoy Life semi-sweet mini chips are gluten-free, and also are free of other major allergens, including dairy.
  • Peanut butter and Celery: Spread 2 tablespoons of peanut butter on 2-3 stalks of celery. Protein: 7 grams. Here are 11 brands of gluten-free peanut butter.
  • Almond Butter on Rice Cakes: Spread 2 tablespoons of gluten-free almond butter or another nut butter on 2 large rice cakes. Protein: 7 grams. Lundberg Family Farms' rice cakes are gluten-free, and Quaker also makes a line of gluten-free rice cakes (look for the gluten-free label on the package).

Nut-Free Egg-Free Snacks

Nuts are common snack foods (and have lots of protein), but that does you no good when you're allergic to nuts. The good news is, lots of delicious snacks are both egg-free and nut-free. Here's a sampling of seven favorites:

  • Shrimp and Cocktail Sauce: Munch on 2 ounces (6 pieces) of cooked and chilled shrimp and 3 tablespoons of cocktail sauce. Protein: 14 grams. Note that many store-bought cocktail sauces can be high in sugar; this recipe for cocktail sauce is sugar-free.
  • 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. Remember that despite the fancy name, edamame is soybeans, and soy is a common allergy; steer well clear of edamame if you can't eat soy.
  • 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. This snack also can be gluten-free if you choose gluten-free soy milk.
  • Cheese Cube Vegetable Medley: Four cheese cubes and a variety of veggies like cherry tomatoes, cucumber slices and baby carrots (2 cups in total) will give you 16 grams of protein. Note that this snack also is gluten-free.
  • 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. If you want this snack to be gluten-free, you can look for a gluten-free tortilla from Udi's Gluten-Free, Mission, or Food for Life.
  • 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.
  • Deli Meat and Cheese Roll-ups: Roll together an ounce of meat and an ounce of sliced cheese into tubes. Protein: 14 grams. If you're watching your cholesterol, use these tips to select the healthiest deli meat.

A Word from Verywell

As you can see, it's not difficult to find high-protein egg-free snacks that can help both satisfy your hunger and stay healthy, too. Use this list at the grocery store to buy a selection of these and keep on hand in your pantry. You also can pack small bags of non-refrigerated items and take them with you in your car, backpack, or bag for when you get the munchies.

It also can help to start your day with a healthy breakfast that can give you energy and prevent a mid-morning growling stomach, so don't forget to check out these ideas for egg-free high-protein breakfasts.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  • U.S. Department of Agriculture Nutrient Database

By Jill Castle, MS, RD
Jill Castle, MS, RD, is a childhood nutrition expert, published book author, consultant, and public speaker who helps parents nourish healthy kids.