12 High-Protein Snacks for Ozempic and Wegovy

For the days a full meal feels like too much, small snacks that still carry real protein.

On a GLP-1 medication, appetite can disappear for hours at a stretch, and sometimes for days. Three meals a day stops being realistic, and that's fine. What matters more is that whatever you do eat is doing some work for you. Protein is the nutrient worth protecting first, since it's the one your body will pull from muscle if you don't supply enough elsewhere. These twelve snacks are built for small appetites: easy to prepare, easy to eat in a few bites, and reasonably protein-dense for their size.

Why snacks carry more weight on a GLP-1

Semaglutide and tirzepatide slow how fast your stomach empties, which is part of why they work, and part of why a normal-sized meal can feel impossible. When three real meals aren't happening, the day's protein total often comes from snacks stacked on top of each other rather than one or two big sittings. That makes snack choice matter more here than it would on a typical diet. A snack that's mostly starch or sugar fills the same small space a protein snack would have used, without doing the same job.

12 snacks that go down easy

• Greek yogurt parfait with hemp seeds: About 37g protein in one bowl. Hemp seeds add real protein density if plain yogurt alone feels too thin.
• Cottage cheese, blended smooth: Around 12g protein per half cup. Blending removes the curds for anyone put off by the texture.
• Ricotta scrambled eggs: About 30g protein per serving. Folding in creamy ricotta adds more protein per bite than egg whites alone.
• Ricotta with a drizzle of honey: About 14g protein per half cup, and sweet enough to feel like a treat rather than a task.
• Collagen hot chocolate: About 41g protein in the full recipe, sipped warm and slow when solid food isn't happening.
• Protein ginger milk: A scoop of protein powder blended into warm milk with fresh ginger, about 20g protein and easy on a queasy stomach.
• Cold silken tofu with a splash of soy sauce: About 10–12g protein, silky and neutral-tasting.
• Bone broth with a soft egg stirred in: Roughly 15g protein combined, and warm broth is often the easiest thing to get down on a rough day.
• Casein banana pudding: A protein pudding made with casein powder, typically 20g or more depending on the brand.
• Warm bone broth protein soup: About 29g protein in one warm, sippable bowl, ready in about 5 minutes when even chewing feels like too much.
• Silken tofu miso soup: About 8–10g protein, warm and easy on the stomach.
• Two hard-boiled eggs: Simple, portable, about 12g protein.

Protein grams above are estimates and will shift with brand, portion, and exact recipe. Check labels on packaged items if you're tracking closely.

How to snack well when appetite is quiet

• Eat the protein first, before anything else on the plate. If appetite runs out halfway through, you want it to run out on the vegetables, not the protein.
• Keep two or three of these ready-made in the fridge. Decision fatigue is real when nothing sounds appealing, and a pre-made option removes one more choice.
• Don't force volume. A few bites of something protein-dense beats a full plate of something that isn't.
• Cold and room-temperature foods are often easier to tolerate than hot ones when nausea is in the mix. Most of the list above works cold.

General nutrition information only. This is not medical advice and does not replace guidance from your healthcare provider. Talk to your clinician or a registered dietitian about your own protein targets, especially if you have kidney disease or another condition that changes how much protein is right for you.