10 High-Protein Nuts to Keep You Full and Energized All Day

In a world where busy schedules demand quick, nutritious snacks, protein-packed nuts (and a few seeds!) are a lifesaver. Protein not only fuels your muscles but also keeps hunger at bay, stabilizes energy levels, and supports overall health. While nuts are celebrated for their healthy fats, many are also surprisingly rich in protein. Here’s a list of 10 high-protein nuts (and seeds) to add to your diet for sustained energy and satisfaction.

The Protein Powerhouse: Though technically a legume, peanuts are a fan favorite for their affordability and versatility. They’re loaded with protein, fiber, and heart-healthy monounsaturated fats.

Why They Shine: Rich in B vitamins and antioxidants like resveratrol.

Try Them: Spread peanut butter on toast, toss into stir-fries, or enjoy roasted as a snack.

Almonds are a go-to for crunch and nutrition. Beyond protein, they’re packed with vitamin E, magnesium, and fiber.

Why They Shine: Support skin health and blood sugar control.

Try Them: Slice into oatmeal, blend into almond milk, or snack on a handful.

These seeds are a protein-rich alternative to nuts. They’re also high in vitamin E, selenium, and anti-inflammatory compounds.

Why They Shine: Boost immunity and mood with their magnesium content.

Try Them: Sprinkle on salads, mix into granola, or blend into seed butter.

Pistachios offer a unique combo of protein, fiber, and healthy fats. Their vibrant green color comes from antioxidants like lutein.

Why They Shine: Promote gut health and eye protection.

Try Them: Add to yogurt, bake into energy bars, or enjoy shelled for mindful snacking.

Also called pepitas, these seeds are loaded with protein, iron, zinc, and magnesium.

Why They Shine: Support immune function and prostate health.

Try Them: Roast with spices, blend into soups, or mix into trail mix.

Buttery and mild, cashews are rich in protein, copper, and healthy fats. They’re a staple in plant-based cooking.

Why They Shine: Aid in brain function and bone health.

Try Them: Make cashew cheese, stir into curries, or blend into creamy sauces.

Walnuts stand out for their omega-3 fatty acids, which fight inflammation. Their protein content pairs well with fiber and antioxidants.

Why They Shine: Enhance cognitive health and heart health.

Try Them: Add to baked goods, top oatmeal, or mix into pesto.

Hazelnuts are rich in protein, vitamin E, and folate. Their nutty flavor shines in both sweet and savory dishes.

Why They Shine: Improve cholesterol levels and skin elasticity.

Try Them: Chop into chocolate spreads, roast for salads, or grind into flour.

Just one Brazil nut provides your daily selenium needs! This mineral supports thyroid function and immunity.

Why They Shine: Combat oxidative stress and boost metabolism.

Try Them: Eat solo, slice into desserts, or pair with dark chocolate.

These buttery nuts are a staple in pesto and Mediterranean cuisine. They’re rich in protein, zinc, and vitamin E.

Why They Shine: Enhance satiety and eye health.

Try Them: Toast for salads, blend into dips, or sprinkle over pasta.

While nuts are nutritious, they’re calorie-dense. Stick to a small handful (about 1 ounce) daily to balance intake.

Nuts and seeds are tiny but mighty allies for staying energized and full. From peanuts to pine nuts, each offers a unique blend of protein, healthy fats, and vital nutrients. Keep a variety on hand to sprinkle, blend, or snack your way through the day.