15 Non-Dairy High-Protein Snacks for Menopause and GLP-1 Weight Loss

Updated September 2026

Muscle loss speeds up during menopause, one of the real reasons weight gets harder to manage in your 40s and beyond. If you’re also on a GLP-1 medication, that risk gets bigger, since losing weight on these medications typically means losing some muscle along with fat, not just fat alone.

Protein is your best defense either way. These 15 non-dairy, high-protein snacks make it easier to hit your protein goals, even on days when your appetite or your schedule doesn’t leave room for a big meal.

Why is Protein Important for Weight Loss?

Overall, including adequate protein in your diet is a helpful strategy for weight loss and weight management.

• Satiety: Protein is the most satiating macronutrient, which means it makes you feel fuller for longer. Eating protein-rich foods makes you less likely to feel hungry and snack on unhealthy foods, which can lead to weight gain.
• Metabolism: Protein has a higher thermic effect than carbohydrates and fats, so your body burns more calories during digestion.
• Helps build muscle: As you age, you lose muscle. Adequate protein intake can help preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism and body composition.
• Blood sugar control: Eating protein with each meal slows carbohydrate absorption, helping prevent blood sugar spikes. This matters for weight loss because a blood sugar spike triggers a bigger insulin response, and it’s insulin, not the blood sugar itself, that signals your body to store fat.

Non-Dairy High-Protein Snacks

The next time you’re feeling a little hungry, try one of these great choices to reap all the benefits of additional protein. 

Smoked Salmon with Cucumber and Dill

With about 18 grams of protein per three-ounce serving, smoked salmon is a great source of protein and healthy fats, making it a nutritious snack option.

To make this high-protein snack, top one or two slices of cucumber with smoked salmon and garnish with fresh dill. This combo makes for an excellent low-calorie bite that can help keep you feeling full.

Black Bean Dip

Black beans are naturally rich in protein, fiber, and essential nutrients, making them a beneficial addition to any meal or snack.

Half a cup of beans has about 6 grams of protein, plus fiber and folic acid.

You can enjoy this dish with a range of foods, such as vegetables, tortilla chips, or whole-grain crackers, making it a versatile and satisfying snack option. Keep the portion size small to stay within the 250-calorie range.

To make black bean dip, you typically puree or mash the beans with other ingredients, such as garlic, lime juice, and spices, to create a flavorful dip.

Hummus with Vegetables

Hummus with vegetables is a great weight-loss snack. It has protein, fiber, and healthy fats, which help you feel full longer and can support weight loss.

Half a cup of hummus has approximately 10 grams of protein. The vegetables add crunchiness and volume, increasing satisfaction and helping you stay fuller for longer.

For the best pairing with hummus, consider using raw or boiled vegetables like carrots and celery sticks. Want to make it easier? Try shelf-stable individual hummus cups sold in most supermarkets.

Nuts

Nuts are packed with protein, fiber, and healthy fats, making them an excellent snack. One serving (about a handful or 1 ounce) has between 5 and 7 grams of protein, depending on the type of nut.

Nuts can help keep you full longer because of their nutrient mix. Nuts also have anti-inflammatory properties, which can help with weight loss.

Great nut choices include almonds, walnuts, pecans, and pistachios.

For weight loss, keep your serving size to one portion (a handful). Pair them up with fresh fruit to add volume to your snack. To stay within the calorie limit, avoid pairing nuts with dried fruit or other items high in calories or sugar.

Seeds

Seeds are often overlooked but make a great snack.

One ounce of pumpkin seeds contains 5 grams of protein, plus fiber and healthy fats. These nutrients help keep you full for longer while also giving vital vitamins and minerals.

Seeds are versatile and can be used in a variety of ways. You can snack on them as they are or add them to other foods for extra flavor and texture.

Eggs

Eggs are a great source of protein and contain all the essential amino acids. They are also packed with other nutrients like B vitamins, iron, and selenium.

One large egg contains 6 grams of protein.

Boil some eggs and take them with you for a healthy snack that’s full of beneficial nutrients. For a more substantial light meal, make an omelet with vegetables.

Tuna Pouches

Tuna is a terrific source of lean protein. One pouch contains around 18 grams of protein, making it an ideal snack choice for weight loss.

Tuna pouches are convenient and ready to eat — no cooking required! Enjoy them straight from the pouch, or pair them with some low-calorie crackers.

Roasted Chickpeas

Crunchy, filling roasted chickpeas make a perfect snack.

One cup of chickpeas provides a little over 250 calories, 14 grams of protein, and 12 grams of fiber. Chickpeas also contain folate and iron.

Making roasted chickpeas is very easy. You can try this recipe, or buy them at your favorite health food store or online retailer.

Nut Butter Individual Packets

Nut butter individual packets are a healthy snack because they are high in protein. They contain 5-8 grams of protein per serving, depending on the type.

Nut butter also has other important nutrients like fiber and healthy fats, as well as minerals like zinc, magnesium, and iron.

Plus, they’re super tasty! Try Justin’s Honey Almond Butter Squeeze Packs.

Fruit with Nut Butter

A childhood classic with a twist!

One serving of nut butter (2 tablespoons) contains about 5-8 grams of protein, depending on the type you choose.

Make sure your nut butter has no added sugar. You can buy freshly ground nut butter without any added ingredients in health food stores.

Apples pair well with nut butter. Celery works too!

Chia Pudding

Do you have a sweet tooth? Then chia pudding is for you.

Chia seeds are packed with protein (4 grams per two tablespoons) as well as fiber, omega-3 fatty acids, calcium, and iron.

The extra gram of protein comes from the other ingredients in the pudding. Try this chia seed recipe with 7 grams of protein and only 170 calories.

Plant-Based Protein Bars

Protein bars are an excellent high-protein snack option. They are usually made with protein-rich ingredients like soy, brown rice, or pea protein isolate.

They are also convenient and portable, making them an excellent on-the-go snack. In addition to their high protein content, protein bars often include other nutrients such as fiber, vitamins, and minerals, making them a well-rounded, nutritious option.

Overall, protein bars can be a healthy, satisfying quick bite for people looking to support their fitness goals or maintain a balanced diet.

Tofu, Chicken, or Beef and Vegetable Skewers

At home? Why not have a common restaurant appetizer as a snack?

Tofu, chicken, or beef and vegetable skewers combine protein and vegetables perfectly.

To make it easier, you can prepare them ahead of time, then warm them in a toaster oven or air fryer.

Dairy-Free Yogurt with Berries

Plant-based yogurt and berries make a nutritious, satisfying snack with several benefits.

Berries are packed with antioxidants, fiber, and vitamin C, while plant-based yogurt provides probiotics, calcium, and vitamin D. 

Protein content in plant-based yogurt varies by plant protein, but it can range from 5-17 grams per serving. Combined with the fiber from the berries, this snack can help keep you feeling full and satisfied for longer.

Make sure to read the labels to select a plant-based yogurt that’s high in protein with no more than 5 grams of sugar.

Protein Shake

Keep it simple! Protein shakes are an easy way to get protein and other important nutrients.

They are usually made with plant-based protein powders, making them dairy-free, vegan-friendly, or even gluten-free if you use the right ingredients.

Protein shakes can contain up to 20 grams of protein per serving and provide essential vitamins, minerals, and fiber.

How to Incorporate Non-Dairy High-Protein Snacks into Your Diet

Incorporating non-dairy high-protein snacks into your daily diet is a healthy way to maintain energy levels, promote satiety, and support muscle repair and growth. Here are some tips and ideas to help you get started:

1. Meal prep: Preparing snacks in advance saves time and ensures you always have healthy options on hand. Examples of non-dairy, high-protein snacks you can prep in advance include homemade protein balls or bars, roasted chickpeas, or edamame. I also love making my version of adult unchables for an on-the-go snack!

2. Pack snacks for when you’re on the go: Keeping non-dairy high-protein snacks in your bag or car can help you resist the temptation to reach for unhealthy options when hunger strikes. Convenient portable options include single-serve nut butter packets, protein shakes, or trail mix made with nuts and seeds.

Remember, choose snacks that are high in protein and satisfying to help you stay full between meals.

The Bottom Line

Non-dairy high-protein snacks offer several benefits for a healthy diet. They can help maintain energy levels, promote satiety, support muscle repair and growth, and provide essential nutrients.

Incorporating these snacks into your diet can also help you resist the temptation to reach for unhealthy options when you need a quick bite.