Trying Korean High Protein Snacks for the First Time: A Health Coach Taste Test
This blog is based on a video from my YouTube channel. If you prefer to watch that, click here.
If you're someone who loves exploring new healthy snacks and unique nutrition finds, then you’re going to love this one. As a health coach, I'm always on the lookout for high protein snacks that are both macro-friendly and genuinely enjoyable. But this time, the inspiration wasn’t exactly intentional…
I was ordering my favorite Korean sunscreen (highly recommend, by the way), and in true online shopping fashion, I needed to hit the order minimum. So, what did I do? I filled my cart with a bunch of Korean wellness goodies—namely, a range of Korean protein snacks that I’d never tried before.
In this post, I’m breaking down my first impressions, flavor notes, macro breakdowns, and which snacks I’d actually recommend if you’re trying to eat high-protein and still enjoy the process.
🥨 Korean Protein Crackers – Tastyn’s Onion Snack
We kicked things off with a crunchy Korean cracker that boasted 195 calories and 11g of protein. The flavor? Sweet onion.
First impressions: it smelled super oniony (with an actual onion on the packaging—should’ve known better). But the crunch factor? Incredible. One of the crunchiest snacks I’ve had in a while.
✅ Pros:
Satisfying crunch
Solid protein content
Sweet-savory balance
❌ Cons:
Serious onion breath warning
Health Coach Rating: 7/10 — Not my go-to since I’m not a big cracker girl, but if you are, this is a flavorful, filling option with strong macros.
🥤 Korean Protein Shakes – Hits and Misses
Next up: Korean protein shakes in unique flavors like sweet potato and wheat. These come in soft pouches that you fill with water or almond milk, and while the packaging was super convenient, the textures were hit or miss.
The sweet potato shake had 148 calories and 19g of protein — and surprisingly, it tasted really good! On the other hand, the wheat flavor... tasted like someone chewed up Honey Nut Cheerios and spit it into the pouch. Harsh, but accurate.
✅ Pros:
Travel-friendly
Great protein-to-calorie ratio (19g protein for under 150 cals)
❌ Cons:
Texture inconsistency
One flavor was seriously unpalatable
Ratings
Sweet Potato: 8/10
Wheat: 1/10 (Sorry, but no.)
🍓 Protein Bars – Strawberry Cheesecake & More
Then we moved on to the Korean protein bars. One standout was a strawberry cheesecake bar that reminded me of a Quest Bar — but lighter and slightly less sweet. It came in at 160 calories and 14g of protein, which is pretty solid.
There was also the Labnosh dessert-style bar, which felt more like a treat than a post-workout snack. The flavor and texture were amazing—think nostalgic cereal bar vibes—but it’s higher in calories and not as protein-dense.
✅ Pros:
Dessert-like flavors
Great mouthfeel
❌ Cons:
Not all bars are protein-heavy
Some too sweet for everyday snacking
Ratings:
Strawberry Cheesecake Bar: 8/10
Labnosh Bar: 9/10 for flavor, 6/10 for macros
🥯 Korean “Bagel” Crisps – Mini Toast Crunch
I was super excited for these “bagel crisps” — though let’s be real, they didn’t look like bagels at all. Still, the flavor and crunch were on point. Think Trader Joe’s meets Korean street snack, with just the right amount of seasoning.
The macros? Around 260 calories per bag with a solid dose of protein (varied by flavor).
✅ Pros:
Super crunchy and flavorful
Unique, fun snack
Great for on-the-go or post-lunch
Rating: 8/10 — Loved the texture, low sweetness, and unique taste.
🍪 The Protein Cookie That Missed the Mark
Finally, we ended on a lemon-flavored protein cookie that resembled a Lenny & Larry’s cookie. Unfortunately, it didn’t live up to the hype. It was dry, crumbly, and lacked any real wow factor.
✅ Pros:
Lower sweetness, which I typically like
Good calorie range (~220–260)
❌ Cons:
Very dry
Not satisfying
Rating: 4/10 — You win some, you lose some.
🧠 Final Thoughts: Are Korean Protein Snacks Worth It?
Trying these Korean high protein snacks was such a fun and unexpected journey. What I loved most was the variety of flavors you don’t typically see in Western snacks—sweet potato, black sesame, and even onion. And while not everything was a win, a few of these items absolutely earned a spot in my snack drawer.
Top Picks:
Sweet Potato Shake – High protein, low cal, surprisingly delicious
Labnosh Dessert Bar – Perfect macro-friendly dessert
Toasty Onion Crackers – Crunchy and flavorful with good macros
Would I recommend them?
Absolutely — especially if you’re looking to expand your healthy snack options with international flair. Plus, they’re fun to try if you're already placing an order from sites like Olive Young, which is where I grabbed all of these (not sponsored, just a fan!).
