• High-protein snacks can help you stay fuller longer which may help with weight management.
• Snacks like edamame, nut butter, and eggs pack a lot of protein and are quick and easy.
• For added benefits, include snacks that contain fiber and healthy fats like cottage cheese.
• Visit Insider's Health Reference library for more advice.

If you're reaching for a snack to keep you going in between meals, it's important to grab one that's high in protein. Your body takes longer to break down protein, so it keeps you full longer.

Protein is an essential nutrient that not only provides energy in the form of calories, but is also a building block for your muscles, bones, skin, hair, nails, tissues, cells, hormones, and enzymes.

How much protein you need per day can depend on many different factors, including your age, sex, health status, and activity level, says Eleana Kaidanian, RD, a registered dietitian with her own practice.

Here are 10 healthy, protein-rich foods to munch on the next time you're craving a snack.

1. Edamame with sea salt

An 85-gram serving of edamame contains:

• Calories: 90.1
• Protein: 9 grams
• Carbs: 7 grams

Natural, whole foods make the best snacks, says Kaidanian. She recommends edamame because apart from being a low-calorie source of protein, it also contains fiber.

Fiber is an important nutrient for digestion, blood sugar control, and heart health, and most of us don't get enough of it.

It's recommended that the average adult get around 25-35 grams of fiber per day. You can drizzle some lemon juice on your edamame and add a sprinkle of sea salt to it for flavor.

2. Hard-boiled eggs with paprika

One large egg contains:

• Calories: 77.5
• Protein: 6.3 grams
• Carbs: 0.56 grams

Hard-boiled eggs are a great choice because they're easy, cheap, and convenient, says Kaidanian. Apart from protein, they also offer several other nutrients, including vitamins A, B, and D, and choline. You can season your eggs with salt, pepper, paprika, or dried herbs.

3. Cottage cheese and fruit

A 100-gram serving of cottage cheese and fruit contains:

• Calories: 97
• Protein: 10.7 grams
• Carbs: 4.61 grams

Cottage cheese is a good source of protein and calcium. It also has fewer calories and a lower fat content than many other types of cheeses. Cottage cheese pairs well with fruits like berries, peaches, plums, apples, and pineapples.

4. Nuts or nut butter

One ounce of mixed nuts contains:

• Calories: 169
• Protein: 5.48 grams
• Carbs: 5.89 grams

Nuts make a great snack because they contain both protein as well as healthy fats like poly and mono-unsatruated fatty acids; Kaidanian says snacks that combine these complex nutrients keep you feeling full and satisfied for even longer.

Kaidanian recommends eating a handful of any kind of nuts per day - you can roast them for more flavor, however you should skip the salted or candied varieties. You can also opt for nut butters if you prefer.

5. Protein bars

There are many different types of protein bars. Take the brand EPIC, for example. One EPIC bar contains:

• Calories: 140
• Protein: 13 grams
• Carbs: 5 grams

Protein bars are great on the go since they're compact and easy to transport, says Kaidanian. She says to choose bars that are minimally processed with whole food ingredients such as nuts, and that don't have a lot of added sugar; try and aim for less than eight grams of sugar per serving.

6. Grilled tempeh

A 50-gram serving contains:

• Calories: 96
• Protein: 10.15 grams
• Carbs: 3.82 grams

Made of fermented soybeans, tempeh is a rich source of protein. It also contains prebiotics, which are a type of fiber that nourishes the healthy, probiotic bacteria in your gut. Often used as a vegetarian substitute for meat, tempeh can be marinated with spices of your choice and then grilled.

7. Chicken salad on lettuce wraps

A 100-gram serving of chicken salad contains:

• Calories: 145
• Protein: 13.67 grams
• Carbs: 5.29 grams

Chicken salad can make for a healthy, protein-rich snack if you opt for lean chicken pieces and use a vinaigrette dressing or Greek yogurt instead of creamy, calorie-rich sauces. Skip the croutons and add veggies to your salad instead. Serve it wrapped in lettuce leaves, for additional fiber.

8. A loaded yogurt bowl

A half-cup of plain Greek yogurt contains:

• Calories: 150
• Protein: 9 grams
• Carbs: 4 grams

Yogurt is a good source of protein and calcium. Kaidanian says Greek yogurt and Icelandic skyr offer more protein than regular yogurt. She recommends opting for plain varieties, as flavored ones can have artificial sweeteners. You can top your yogurt with berries, chopped nuts, or a drizzle of honey, to add flavor and nutrition to your snack.

9. Flaxseed crackers with hummus

One ounce of flaxseed crackers with two tablespoons of hummus contains:

• Calories: 193.2
• Protein: 7.59 grams
• Carbs: 15.04 grams

Flaxseeds are a rich source of protein, fiber, and omega-3 fatty acids. When you're in the mood to munch on something crunchy, opt for flaxseed crackers instead of potato chips. Pair them with hummus, which makes for a delicious, protein-packed dip or stir into oatmeal for a boost in protein and heart healthy fats.

10.Chickpea salad

A 44-gram serving contains:

• Calories: 151
• Protein: 8 grams
• Carbs: 28 grams

Chickpeas are a plant-based source of protein and fiber. You can eat them roasted, or make a Mediterranean salad with onion, tomato, cucumber, parsley, lemon, and salt for a healthy and filling snack.

Insider's takeaway

Protein-rich snacks can keep you full for longer, especially if they also contain fiber and healthy fats. Kaidanian recommends looking for snacks that offer over five grams of protein per serving.

"As always, the quality of your food plays a role as well and making mindful decisions about the source of your proteins is important. Choose whole foods and minimally processed sources of protein as much as possible," says Kaidanian.

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