3 High-Protein Snacks to Boost Your Immune System

When it comes to keeping your immune system strong, consistency beats supplements every time. You can support your body naturally through whole, nutrient-dense foods that provide the right balance of protein, antioxidants, and healthy fats.

Here are three simple snacks that not only taste amazing but help your immune system thrive — and they’re easy to prep for busy days.

1. Yogurt Power Bowl

Recipe:

• 130g whole milk yogurt

• 130g cottage cheese

• 1 scoop vanilla protein powder

• 35g strawberries

• 35g blueberries

• 35g apples

• 1 tbsp chia seeds (or sub pumpkin seeds)

• 1 tbsp peanut butter

• Sprinkle of cinnamon

Why it works:
This snack is a protein powerhouse that provides gut-supporting probiotics from yogurt and cottage cheese, antioxidants from fruit, and omega-3s and fiber from chia seeds. The combination of carbs, fats, and protein keeps your blood sugar stable — meaning steady energy and fewer cravings.

Variations:

• Swap peanut butter for almond or cashew butter.

• Add granola or hemp hearts for crunch.

• Use goat’s milk yogurt if you prefer easier digestion.

2. Blueberry Greens Smoothie

Recipe:

• 1 cup blueberries

• 1 cup almond milk

• ½ frozen banana

• 1 tbsp chia seeds

• 2 handfuls spinach

• 1 tbsp almond butter

• 1 scoop vanilla protein powder

Why it works:
This smoothie gives you antioxidants, vitamin C, and plant-based fiber while packing in protein for muscle recovery and steady blood sugar. The chia seeds and almond butter add healthy fats that slow digestion and keep you full longer.

Variations:

• Add a sprinkle of cinnamon for blood sugar support.

• Swap almond butter for peanut or sunflower seed butter.

• Add a few frozen zucchini slices to make it thicker and sneak in more greens.

3. Almond + Strawberry + Egg Snack Plate

Recipe:

• 1–2 hard-boiled eggs

• ¼ cup almonds

• ½ cup strawberries

Why it works:
This simple trio delivers everything you need for balanced energy — protein and choline from eggs, vitamin C from strawberries, and healthy fats from almonds. Together, they help support immune cell function, hormone balance, and stable energy between meals.

Variations:

• Swap strawberries for blueberries or orange slices.

• Sprinkle sea salt or everything bagel seasoning on the eggs.

• Add a few dark chocolate chips for a sweet boost of antioxidants.

Final Thoughts:

Each of these snacks can be made in under 5 minutes, prepped ahead for the week, and adjusted based on your preferences. When it comes to supporting your immune system, real food always wins.