Healthy Snacks for Teens: 15 High-Protein Options They'll Actually Eat

Quest bars have become the go-to protein bar for teen athletes, and for good reason. At 21g of protein per bar with only 1g of sugar, they deliver serious fuel without the sugar crash. The Chocolate Chip Cookie Dough flavor is consistently rated the most popular among teenagers, it genuinely tastes like cookie dough.

The texture is on the chewier side, which some teens love and others don't. If your teen prefers crunchier bars, the Quest Hero line has a crispier texture. These are shelf-stable and hold up well in a locker or gym bag all day.

Best for: Post-practice recovery, meal replacement when running late, or any teen who needs serious protein. The 21g protein content matches what they'd get from 3 eggs.

RXBAR's "No B.S." marketing resonates with teens who are skeptical of health claims. The ingredient list is printed right on the front: egg whites, dates, nuts. That's basically it. No protein isolates, no mysterious additives, no seed oils.

The 12g of protein comes entirely from egg whites, making this a good option for teens who want whole food protein. The sugar (13g) is higher than Quest, but it's all from dates, no added sugar. Chocolate Sea Salt and Peanut Butter are the most popular flavors.

Best for: Teens who care about clean ingredients, or parents who want to read (and understand) every ingredient. Also great for teens with dairy sensitivities.

Chomps are essentially the upgraded version of Slim Jims that teens grew up eating. 100% grass-fed beef, no sugar, no seed oils, no nitrates. Just meat. At 10g of protein and zero carbs, they're perfect for teens following lower-carb approaches or anyone who wants pure protein.

The Original and Jalapeño flavors are most popular with teens. They're smaller than you might expect (about 1.15 oz), so active teens might want two. They also make turkey and venison versions for variety.

Best for: Quick protein hits between classes, low-carb teen dieters, or pairing with fruit or crackers for a more complete snack.

Epic bars appeal to the teen who wants something different from the standard beef jerky. Venison is leaner than beef with a slightly gamier flavor that many teens actually prefer once they try it. At 11g protein per bar, it's substantial enough for post-workout recovery.

The Sea Salt + Pepper flavor is the most approachable for first-timers. Epic also makes Bison, Beef, and Chicken varieties if venison seems too adventurous. All are made with grass-fed animals and no antibiotics or added hormones.

Best for: Teen hunters, paleo-curious athletes, or anyone bored with standard protein bars. The "exotic" factor actually makes these more appealing to some teens.

Wilde Chips solve a real problem: teens who refuse to give up chips but need more protein. These are made from chicken breast and tapioca, delivering 10g of protein per bag while still satisfying that chip craving. The crunch is legitimate, this isn't some sad, chewy protein "chip" impostor.

Nashville Hot is the most popular flavor among teens, followed by Sea Salt & Vinegar and BBQ. They're made with avocado oil instead of seed oils, which is a significant upgrade over regular chips. The only downside is the price, about $3-4 per bag.

Best for: Teens who won't give up chips, game day snacking, or lunchbox inclusion for chip-obsessed teenagers.

Siete chips aren't high-protein like Wilde, but they're the cleanest tortilla chip option for teens who love chips. Made with cassava flour and avocado oil, they're grain-free and cooked in proper fats. The Lime flavor is particularly popular, tastes like Tostitos Hint of Lime but without the seed oils.

Since these are lower protein, they work best paired with a protein source: guacamole, queso, or alongside a meat stick. They're also great for nachos and tacos. Available at most grocery stores including Target, Walmart, and Costco.

Best for: Taco nights, game day snacking, or teens who just want regular chips without the inflammatory seed oils.

Hippeas are the chickpea puff that actually tastes good. They're lighter and crunchier than you'd expect from a legume-based snack. White Cheddar and Vegan Ranch are the teen favorites. At 4g protein per serving, they're not a protein powerhouse, but they beat regular Cheetos nutritionally.

One note: Hippeas use sunflower oil, which is a seed oil. If avoiding all seed oils is a priority, these wouldn't make the cut. But for teens transitioning away from ultra-processed chips, they're a meaningful upgrade.

Best for: Teens who love puffy/crunchy snacks, lunchbox addition, or as a stepping stone from Cheetos to healthier options.

Duke's offers solid meat snacks at a lower price point than Chomps or Epic. The Shorty Smoked Sausages pack 9g of protein per serving and are widely available at convenience stores, making them a realistic option for teens grabbing snacks on their own.

The ingredient list isn't as clean as Chomps (they use some preservatives), but they're still a massive improvement over Slim Jims. Hot & Spicy is the teen favorite. These are also sold in larger bags at Costco for serious savings.

Best for: Budget-conscious families, teens buying their own snacks at gas stations, or bulk-buying for sports teams.

Perfect Bars are more substantial than typical protein bars, essentially a meal in bar form. At 330 calories and 17g protein, they're designed for teens who need serious fuel. Made from nut butter, honey, and dried fruit with 20+ superfoods blended in.

The catch: they need refrigeration. They'll last a few hours at room temperature, but for all-day locker storage, they're not ideal. Peanut Butter and Dark Chocolate Chip Peanut Butter are most popular. These taste like cookie dough more than a "health bar."

Best for: Breakfast replacement for teens who skip meals, pre-game fuel (eat 2-3 hours before), or teens with high caloric needs.

KIND Protein bars hit a sweet spot: 12g protein, reasonable calories, and widely available. You can find these at nearly any grocery store, gas station, or vending machine. The Double Dark Chocolate and Crunchy Peanut Butter flavors are teen favorites.

The texture is distinctive, you can see whole nuts and ingredients pressed together. Some teens love this, others prefer smoother bars like Quest. These are nut-heavy, so they're not suitable for teens with nut allergies or nut-free schools.

Best for: Everyday snacking, teens who prefer nut-based nutrition, or convenience since they're sold everywhere.

Whisps are just cheese, baked until crispy. That's it. The ingredient list is literally "Parmesan cheese" or whatever cheese variety you choose. At 12g protein per serving with zero carbs, they're ideal for keto teens or anyone cutting carbs for sports (like wrestlers making weight).

Parmesan is the classic, but Cheddar and Bacon flavors appeal more to teens. They're crunchy and satisfying but can feel heavy if you eat the whole bag. Good portability, they won't melt or get weird in a backpack.

Best for: Keto teens, wrestlers/athletes cutting weight, or as a crunchy topping for salads and soups at lunch.

Sometimes teens just want nuts, and Blue Diamond Bold flavors make plain almonds exciting. Sriracha, Wasabi & Soy Sauce, and Salt 'n Vinegar bring intense flavors that compete with chips. The 100-calorie packs are perfect portion control for backpacks.

At 6g protein per serving, almonds aren't as protein-dense as meat snacks, but they bring healthy fats, fiber, and vitamin E that growing teens need. They're also one of the most affordable options on this list when bought in bulk.

Best for: Nut-loving teens, budget-friendly nutrition, or pairing with dried fruit for a DIY trail mix.

Shell-on pistachios are great for mindful eating, but teens in class or at practice don't have time for that. Wonderful's No Shells line solves this problem. Chili Roasted and BBQ flavors make these more exciting than plain nuts.

Pistachios have a better protein-to-calorie ratio than most nuts, plus they're high in antioxidants and good for eye health (important for screen-heavy teens). The individual portion packs prevent over-eating, which is easy to do with tasty nuts.

Best for: Teens who love pistachios but hate dealing with shells, or anyone looking for a nutrient-dense nut option.

Lärabars are the simplest bars on this list, most flavors have just 4-5 ingredients. Dates, nuts, maybe some cocoa or fruit. That's it. No added protein powders, no sweeteners, no preservatives. The Peanut Butter Chocolate Chip flavor is essentially a candy bar made from whole foods.

The protein content (5g) is lower than dedicated protein bars, but that's because there's no added protein, just what naturally occurs in the nuts. The sugar (18g) is all from dates, not added sugar. These are energy-dense, good for pre-workout or active teens.

Best for: Teens who want minimal ingredients, pre-workout energy, or a healthier dessert alternative.

PopCorners aren't high-protein, but they're a crunchy snack that teens love and parents can feel okay about. Made from popped corn in a chip shape, they're lighter than regular chips and don't leave greasy residue on hands or phones, important for today's teens.

Sea Salt and White Cheddar are popular, but the Flex Protein varieties add 10g protein by including chickpea flour and pea protein. Note that regular PopCorners use sunflower oil. Pair with a protein source for a balanced snack.

Best for: Teens who love crunchy snacks, lunchbox variety, or as a bridge from regular chips to healthier options.