Easy High-Protein Dairy Snacks to Keep You Fueled and Strong

Protein is an essential nutrient that is required to support muscle health– but its benefits go beyond the gym. It also helps keep you full longer by slowing digestion and regulating appetite, making it a smart choice for anyone looking to stay energized throughout the day.

Did you know that not all proteins are created equal? High-quality proteins, like those found in dairy, contain all the essential amino acids your body requires daily.

The good news is that incorporating more high-protein dairy into your diet is easier than you think. 

Read on to discover which protein-rich dairy foods - and simple, healthy high-protein snacks you can make with them - to help you feel fuller, stronger, and more satisfied. 

What Dairy Food Has the Highest Protein?

Dairy contains  two high-quality proteins: casein and whey. However, not every dairy product has enough of these proteins to help you meet your daily needs. For example, butter, hardly has any protein per serving, while cottage cheese typically has the highest protein content per serving, making it one of the best dairy options for a protein boost. Kefir, milk and yogurt also have enough protein to fuel all sorts of bodies from everyday snackers to —professional athletes.

How much protein are we talking about? Check out these stats:

• Low-fat cottage cheese has 12 grams of protein per half-cup serving

• Low-fat kefir has 9 grams of protein per 1-cup serving

• Milk is close to kefir, with 8 grams of protein per 1-cup serving

• Regular yogurt, on average has 8 grams of protein per 6-ounce serving

• Greek yogurt averages a whopping 16.6 grams of protein in the same service size 

For comparison, many popular granola bars contain just 1-5 grams of protein per serving —far less than many common dairy products. That’s why dairy is an excellent protein booster, whether eaten alone or used in high-protein snacks and meals.

High-Protein Cottage Cheese Snacks 

Cottage cheese isn’t just for muscle-building; as UCLA Health explains, its high-protein and low-calorie makeup, make it an ideal food for weight management. If you're looking for high-protein snack for weight loss, cottage cheese could be the perfect addition to your next meal or snack. Since cottage cheese is also filled with other essential nutrients  (like calcium, vitamin D, and potassium) and contains probiotics, it can also help improve your bone and gut health. So, incorporating this slightly tangy dairy food into your snacks can be just as beneficial as it is tasty.

Not sure where to start? Give one of these snack ideas  a try!

Cottage Cheese and Egg Flatbread

• Add your favorite sandwich ingredients like turkey, avocado, cheddar cheese and this viral recipe can make for a convenient and high-protein breakfast wrap or a tasty midday snack.

Whipped Cottage Cheese Chili Crisp Dip

• This whipped dip packs bold flavor and spice, making it the perfect high-protein snack to pair with your favorite chips or veggies. 

Cottage Cheese Toast with Salmon, Cucumber and Dill

• In addition to avocados, cottage cheese is a delicious way to upgrade your toast with creamy, satisfying flavor and a protein-packed start to your morning. 

High-Protein Snacks Made with Kefir?

Kefir is more than a protein booster; it’s also loaded with probiotics that can help support gut health. Thanks to its protein content and nutrient profile, kefir is a great option if you're looking for high-protein snacks that support muscle gain. Plus, kefir is an example of a fermented dairy food, so it's made in a way that is easier to digest for those sensitive to lactose

Wondering how to add kefir to your diet? Start with one of these high-protein snack ideas!

Apple Cinnamon Baked Oatmeal Cups

• Whether you have them fresh out of the oven or on the go, these oatmeal cups can be a perfect high-protein snack at any time of day.

Homemade Strawberry Kefir Drink

• You’ve heard of milk tea, but have you tried kefir tea? With hibiscus tea, white cranberry juice, berries, Kefir and more, this could be the refreshing high-protein drink you never knew you needed.

Berry Nutritious Acai Bowl Recipe

• Acai bowls are a social media sensation and they're quick to make! After just five minutes of prep, you can enjoy this tasty, high-protein and gut-friendly snack.

Fruit and Quaker Oatmeal Smoothie

• Protein shakes aren’t the only high-protein drinks. With vanilla kefir, lactose-free milk, strawberries and more, this smoothie can be as good for you as it is easy to make.

High-Protein Snacks and Drinks Made with Milk?

Milk is a nutritional powerhouse, providing 13 essential nutrients in every serving. Its high-quality proteins and iodine, which can be really hard to get enough of outside of dairy are especially beneficial. Milk helps support health and development across all stages of life, from prenatal to senior years. Beyond its mutrition, milk is a versatile and flavorful beverage that paris with much more than just cereal or cookies. 

Whether you love 2% or swear by the chocolate and strawberry varieties, milk can be the secret ingredient to creating amazing high-protein snacks and drinks like the ones below.

Peanut Butter Banana Shake

• Milk and peanut butter with a touch of cocoa powder? This makes for one tastiest protein boosters around, providing 15 grams of protein per serving.

White Bean Corn Chowder with Milk

• Made with vegetables, chicken broth, cheese and more, this rich and flavorful chowder can help you stay cozy no matter the weather outside.

 High-Protein Recipes Made with Yogurt?

People have been eating yogurt for centuries - and for good reason. With its high-protein content,  essential nutrients like calcium, vitamin B12, iodine, and its live and active cultures, yogurt offers numerous health benefits. Yogurt helps build and repair muscle tissue, supports a healthy immune system, and strengthens the gut microbiota. Plus, it tastes great, enjoyed on its own or incorporated into a variety of dishes. 

Whether you prefer regular yogurt or Greek yogurt, these recipes will wow your tastebuds and elevate your high-protein snack game.

Homemade Zucchini Bread with Greek Yogurt

• Banana bread isn’t the only bread worth snacking on. Made with ingredients lie cinnamon, nutmeg, lemon zest, and  ricotta cheese, one loaf of this zucchini bread can make for a tasty high-protein snack that lasts you all week.

Tropical Frozen Yogurt Fruit Bark Recipe

• Want to feel like you’re vacationing on an island? Prepared with sweet mango, passion fruit and toasted coconut, this frozen high-protein snack is a great way to beat the summer heat.

Cookies and Cream Protein Fluff Yogurt

• Light as a pillow and sweet as a dream, this high-protein dessert can be a great way to end your day.

Can I Still Have Dairy-Based High-Protein Snacks if I’m Lactose Intolerant?

If you’re lactose intolerant, you don’t have to miss out on these high-protein snack ideas. You just have to be more mindful about how you make and consume them.

Unlike a dairy allergy, where dairy must be avoided, lactose intolerance is more of a spectrum where people can tolerate varying degrees of lactose. So, it can be helpful to start by having just a small amount of lactose and slowly build up from there to figure out how much you can have at one time without being uncomfortable.

Fortunately, many high-protein dairy foods are lactose-friendly. Yogurt, for instance, has less than 1 gram of lactose per ounce. Greek yogurt has even less. Additionally, cottage cheese has leven ess lactose per serving than Greek yogurt! There are also a variety of lactose-free milks, yogurts and cheeses in the marketplace — and they contain the same amount of protein and other nutrients as the versions that have lactose.

By choosing the right dairy products or tailoring the recipes above to your level of lactose tolerance, you can enjoy delicious, protein-packed snacks without discomfort.