GLP-1 Snacks: 3 High-Protein Recipes and 13 Grab-and-Go Foods

Good GLP-1 snacks are small, mostly protein, and easy to face when your appetite is low. This list gives you 16 of them: 3 simple recipes with ~14 to ~20 g of protein each, and 13 grab-and-go foods with the protein per serving.

Every value is approximate and was checked against USDA FoodData Central where a generic value exists, so you can look it up yourself.

GLP-1 snack list at a glance

Here are all 16 GLP-1 snacks in one table, from the most protein to the least. Values are per serving and approximate.

Items marked * are branded and have no generic USDA value. Protein varies by brand, so check your label.

3 high-protein GLP-1 snack recipes

These three GLP-1 snack recipes come from our recipe cards. Each makes one serving in three steps, and each keeps in the fridge or freezer. On this page we added a serving amount to each of the three recipes, so each protein number has something behind it.

Hard-boiled egg + jerky pack (~20 g protein)

Ingredients

• 1 hard-boiled egg (~6 g protein)
• About 1.5 oz beef jerky (~14 g protein)

Method

1. Boil eggs ahead of time, then peel and chill them.
2. Pack one egg with about 1.5 oz of jerky.
3. Keep a pack ready in the fridge.

Frozen Greek yogurt bark (~15 g protein)

Ingredients

• One 5.3 oz cup (150 g) of plain nonfat Greek yogurt per serving
• Berries
• A drizzle of honey

Method

1. Spread the yogurt on a lined tray.
2. Scatter the berries over the top and add a drizzle of honey.
3. Freeze until firm, then break into pieces.

For a full tray, use one 5.3 oz cup for each serving you plan to eat.

Ricotta + berry cup (~14 g protein)

Ingredients

• ½ cup part-skim ricotta
• Berries

Method

1. Spoon the ricotta into a cup.
2. Top with berries.
3. Chill before eating.

Whole-milk ricotta gives about 9 g of protein for the same ½ cup, so pick part-skim when protein is the goal.

These are 3 of the 6 snack cards in our guide, which holds 30 high-protein recipe cards: 8 breakfasts, 8 lunches, 8 dinners and 6 snacks. See the full recipe set in our guide.

Gentle GLP-1 snacks for days nothing sounds good

Gentle GLP-1 snacks are mostly bland foods you can eat in small amounts when little appeals to you. Seven of the eight foods in our guide's gentle tier work as snacks:

• Plain nonfat Greek yogurt, ~25 g per cup
• Cottage cheese, ~24 g per cup
• Cottage cheese with peaches, ~24 g per cup plus fruit
• A ready-to-drink protein shake, ~30 g per bottle
• Chilled cooked shrimp, ~20 g per 3 oz
• Ultrafiltered milk, ~13 g per cup
• Bone broth, ~9 g per cup

GLP-1 medications slow how fast the stomach empties, most strongly in the first weeks of treatment, according to a 2023 expert consensus on managing digestive side effects of GLP-1 medications. The same consensus advises smaller portions eaten more often, bland and low-fat foods that are easy to digest, and, if you feel nauseated, staying away from strong smells.

For days with diarrhea, the consensus advises avoiding dairy and very cold or very hot foods, and its general advice includes avoiding canned foods. On those days, lean on broth, skip the frozen bark, use fresh peaches, and save canned tuna for later. If any item does not sit well with you, swap it for another one.

Three of these are branded products, and their labels vary a lot. In USDA FoodData Central branded records, ready-to-drink shakes run about 18 to 42 g per bottle, bone broth 3 to 10 g per cup, and ultrafiltered milk 8 to 13 g per cup.

Everyday grab-and-go protein snacks

Everyday GLP-1 snacks are the standard-tier foods from our protein cheat sheet, meant for ordinary days. Six of them work as a snack:

• Canned tuna: ~14 g per 2.6 oz pouch by USDA values; brand labels vary.
• Deli turkey: ~15 g per 3 oz; brands vary, so check your label.
• String cheese: ~14 g for 2 sticks, since one stick carries 6 to 7 g.
• Hard-boiled eggs: ~12 g for 2 large eggs.
• Shelled edamame: ~9 g per ½ cup.
• Beef jerky: ~9 g per 1 oz.

Pair two of these when one feels too small, or keep one in the fridge next to your gentle foods for the days your appetite comes back.

How to keep GLP-1 snacks ready

GLP-1 snacks are easiest to eat when they are ready before you need them. Our protein cheat sheet suggests three steps you can take today:

1. Write down your two protein numbers: a floor you defend on bad days and a target you aim for on good ones. The protein guide linked below explains both.
2. Buy three gentle foods from the list above and keep them on one shelf. That shelf is what you reach for on the day nothing sounds good.
3. Eat the protein first, before bread, crackers or sides. If you get full after eight bites, those eight bites were protein.

Frequently asked questions about GLP-1 snacks

Should I talk to my clinician before I eat more protein on a GLP-1?

Yes, especially if you have kidney disease, are pregnant or breastfeeding, or take medications that affect your kidneys. Ask your clinician before you raise your protein intake.

What snacks are best on GLP-1?

Small snacks that are mostly protein let you get protein in with a few bites. On this list, a ready-to-drink protein shake (~30 g), plain nonfat Greek yogurt (~25 g per cup) and cottage cheese (~24 g per cup) carry the most protein.

Which GLP-1 snacks are easiest on a small appetite?

Start with the gentle foods, mostly bland options such as Greek yogurt, cottage cheese, ultrafiltered milk and bone broth. Eat small portions more often, which is what a 2023 expert consensus on GLP-1 digestive side effects advises.

More GLP-1 meal ideas

GLP-1 snacks fill the gaps, and meals do the rest. See GLP-1 breakfast ideas for six high-protein breakfast cards, and how much protein you need on GLP-1 for your daily floor and target.

Get every recipe card in our guide

Our guide puts these GLP-1 snacks inside a full plan for eating on a smaller appetite. The download includes:

• 30 high-protein recipe cards: 8 breakfasts, 8 lunches, 8 dinners and 6 snacks
• The Gentle Week: seven days of meals with one shopping list
• The protein cheat sheet and a protein calculator
• Printable trackers
• A 10-module guide covering protein, a beginner strength plan, fiber and fluids, and eating out

See what is inside our guide.

How this list was made

Every GLP-1 snack on this page comes from our recipe cards and protein cheat sheet. Protein values are approximate and per serving. We rechecked them against USDA FoodData Central in September 2026 where a generic value exists.

We added serving amounts to the three recipes so each number can be checked. Items marked * are branded, have no generic USDA value, and vary by label.

References

1. U.S. Department of Agriculture. FoodData Central. Records used: 170894 Greek yogurt, plain, nonfat; 2705424 yogurt, Greek, nonfat milk, plain; 172182 cottage cheese, 2% milkfat; 169930 peaches, canned, juice pack; 175180 shrimp, cooked; 173709 tuna, light, canned in water; 173424 egg, hard-boiled; 171244 mozzarella, low moisture, part-skim; 168411 edamame, prepared; 167536 beef jerky; 171248 ricotta, part skim; 170851 ricotta, whole milk; branded records for ready-to-drink shakes, bone broth, ultrafiltered milk and deli turkey.
2. Gorgojo-Martínez JJ, Mezquita-Raya P, Carretero-Gómez J, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus. J Clin Med. 2023;12(1):145

This article is for education only and is not medical advice. It lists foods and approximate protein values and says nothing about your medication. Talk to your clinician before you change how you eat, especially if you have kidney disease. Read our full medical disclaimer.