Intermittent fasting is more than just a weight loss trend — it’s a powerful approach to improving energy levels, regulating insulin, boosting metabolic health, and even extending longevity. Whether you’re following a 16:8 routine, OMAD, or alternate-day fasting, one question always comes up:
“What can I eat during intermittent fasting that won’t ruin my progress?”
The answer lies in being strategic — and protein is your best ally. Protein keeps you full, helps preserve lean muscle mass, and controls cravings. But you can’t just grab any protein-packed food and assume it’s fasting-friendly. Some protein snacks will spike your insulin or kick you out of a fasted state.
In this article, we’ll walk through seven of the best high-protein snacks for intermittent fasting — some you can take during your fast (depending on your goals), and others that are perfect for your eating window. These snacks are convenient, nutrient-rich, and ideal for both fat loss and muscle maintenance.
Let’s get into it.
- Collagen Peptides
Collagen peptides are one of the cleanest and most functional sources of protein that won’t dramatically affect your fast. They’re flavorless, dissolve easily in coffee or water, and deliver about 10 grams of protein per scoop.
More importantly, collagen is rich in the amino acids glycine, proline, and hydroxyproline — known for improving skin, joint, and gut health.
While strict water-only fasters may consider collagen as technically breaking a fast, many people practicing modified or metabolic fasting use it without hesitation. Why? Because it provides protein support without kicking you out of fat-burning mode.
How to use it: Mix a scoop into black coffee or water during your fasting window for joint support and reduced hunger.
- Bone Broth
If you’ve ever felt lightheaded or sluggish during your fast, bone broth might be exactly what you need. It’s warm, comforting, and contains around 8–10 grams of protein per cup. It’s also packed with electrolytes like sodium, potassium, and magnesium — nutrients that often get depleted during fasting.
Bone broth can technically break a strict fast due to its calorie content, but it’s a lifesaver during extended fasts or when you need to push through hunger without reaching for solid food. It also supports gut healing, which is essential for overall metabolic health.
Pro tip: Sip on bone broth in the final hours of your fasting window or use it as a transition into your first meal. You’ll feel grounded, nourished, and energized.
- Hard-Boiled Eggs
When your fasting window ends, there’s no better food to break your fast than a simple hard-boiled egg. Each egg contains about 6 grams of complete protein, along with essential fats and micronutrients like choline and vitamin B12.
Hard-boiled eggs are easy on digestion, which is crucial after an extended fast. They don’t cause insulin spikes, are extremely satiating, and can be paired with healthy fats like avocado or a few greens for a simple refeed meal.
Boil a batch in advance and store them in your fridge — they make a convenient snack that fuels your body the right way.
- Seaweed Protein Crisps
Craving something crunchy without messing up your progress? Seaweed protein crisps are a game-changer. These snacks combine nutrient-rich seaweed with plant-based protein sources like pea or soy to create a low-calorie, high-protein option.
One serving usually contains 7 to 10 grams of protein and is packed with iodine, which supports thyroid function — a key player in your metabolism. Seaweed also contains antioxidants and anti-inflammatory compounds that work well with the cellular repair process during fasting.
They’re best enjoyed during your eating window and are especially helpful if you’re trying to keep carbs low while still feeling satisfied.
Just be careful with brands — choose versions without added sugars, artificial flavors, or poor-quality oils.
- EAAs (Essential Amino Acids)
Essential amino acids — known as EAAs — are a fasting favorite for fitness enthusiasts. Unlike full protein powders, EAAs offer the nine essential amino acids your body needs to build and repair muscle, without unnecessary calories or carbs.
For those doing fasted workouts or long fasts, EAAs can help preserve muscle mass and improve recovery without ending your fast. Some brands contain zero calories and are designed to work synergistically with intermittent fasting protocols.
While EAAs technically introduce amino acids into your system and may interrupt autophagy slightly, most people find the trade-off worth it — especially when prioritizing muscle protection and performance.
Use them before or after a workout during your fasting window to reduce muscle breakdown and feel more energized.
- Plain Greek Yogurt
Greek yogurt is one of the cleanest and most effective refeed snacks you can eat after a fast. It’s loaded with 15 to 20 grams of protein per serving and contains probiotics that support gut health — something that can be sensitive after long periods without food.
The key is to choose full-fat, unsweetened yogurt. Skip any with added sugars, artificial flavorings, or fruit mixes. If you want to flavor it naturally, add cinnamon, a few chia seeds, or a small handful of berries.
Greek yogurt is versatile enough to eat as a light breakfast, post-workout meal, or even a healthy dessert. It keeps you full, satisfies cravings, and doesn’t spike your blood sugar like refined carbs.
- High-Protein Bars
Sometimes you’re busy, on the move, and need something convenient. That’s where a high-protein bar can come in handy — as long as you choose the right one.
Look for bars that contain at least 15 grams of protein with minimal added sugar (under 5g is best). Ingredients should be clean, and protein sources should come from whey isolate, egg whites, or quality plant protein blends.
The wrong protein bar can cause bloating, sugar crashes, and appetite rebound. But the right bar will help you break your fast smoothly, fuel your muscles, and keep you full until your next meal.
Keep one in your gym bag, desk drawer, or car so you’re never caught unprepared during your eating window.
Final Thoughts
Intermittent fasting doesn’t mean starving — it means eating with purpose. And what you eat when your fasting window ends (or during a modified fast) matters just as much as the hours you don’t eat.
By focusing on high-protein snacks like collagen peptides, bone broth, eggs, seaweed crisps, EAAs, Greek yogurt, and protein bars, you give your body the fuel it needs to thrive, not just survive.
These options support fat loss, muscle preservation, hormonal balance, and long-term energy — all while keeping you on track with your intermittent fasting goals.
You don’t need complicated recipes or extreme supplements. You just need clean, protein-rich snacks that work with your body — not against it.
So whether you’re breaking your fast after 16 hours or fueling for a workout in a fasted state, choose smarter. These 7 options are more than snacks — they’re tools for success.
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