Key Takeaways

  • Protein-rich snacks can help you feel full between meals by slowing digestion.
  • Options like jerky, Greek yogurt parfaits, and roasted chickpeas offer portable protein.
  • Tuna, edamame, and hard-boiled eggs also provide protein plus other key nutrients.

If you live a busy lifestyle, snacks can be useful when hunger hits, and you don’t have time to prepare a meal.

However, many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food.

The key is to make sure your snacks are nutritious and contain protein.

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes blood sugar levels.

Many foods contain protein. Foods sourced from animals, including meat, seafood, eggs, and dairy, tend to be highest in protein.

Plant foods such as nuts, beans, and legumes contain varying amounts of protein. But if you follow a vegan or vegetarian diet, eating a variety of plant-based proteins throughout the day can help you meet your protein needs.

Plus, eating protein from various sources is good for your health. According to the Food and Drug Administration (FDA), many people in the United States would benefit from shifting their protein intake to include more seafood and plant sources.

Here are 30 protein-loaded snacks that are healthy and portable so you can enjoy them even when you’re on the go.

Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.

It’s very high in protein — for example, beef jerky contains an impressive 9 grams (g) of protein per ounce (28 g).

Beef… Show more

Trail mix consists of dried fruit and nuts and sometimes includes chocolate and grains. It’s a good source of protein, providing about 5.5 g in a 50-gram (g) serving.

You can increase the amount of protein in trail mix by using almonds or… Show more

Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.

They’re like a sandwich without the bread.

Eating a diet high in protein and low in carbs, such as… Show more

Greek yogurt is a healthy and high protein snack, with 16 g of protein per container or 156 g serving. It’s usually more filling than yogurts with lower protein content.

In addition to being a great source of protein, Greek yogurt is high in… Show more

Veggies are great for snacking but not very high in protein. Pairing them with yogurt dip can increase your protein intake.

Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice. For more… Show more

Tuna is loaded with protein and makes a very healthy and convenient snack. One standard can of tuna contains around 22 g of protein.

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains some… Show more

Eggs are high in protein. They also provide good amounts of vitamins A, B12, and D. Additionally, they contain choline, an essential nutrient that most people in the United States don’t consume in adequate amounts.

In addition to being… Show more

Celery sticks spread with 1 to 2 tablespoons (tbsp.) of peanut butter make a delicious and easy snack.

They contain a decent amount of protein from the peanut butter, which provides 7 g of protein per 2-tbsp. (30-g) serving.

Energy bites are a delicious snack made by combining various ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

The best part about energy bites is that they don’t require baking. You can make a batch ahead of… Show more

Try our protein powder energy bite recipes

If you include protein powder in your diet, consider trying a recipe that uses it. For instance, pumpkin spice energy balls with protein powder, dates, coconut, and flaxseed meal provide 9 g of protein per serving.

Matcha superfood energy bites containing pecans, matcha powder, protein powder, and dates contain about 4 g of protein per bite.

In addition to being a quick and easy snack, cheese can be healthy and filling in moderation. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients.

Furthermore, cheese is… Show more

Eating a handful of almonds or another type of nut for a snack is a simple way to consume more protein.

One ounce of almonds (about 28 g) provides 6 g of protein and good amounts of vitamin E, riboflavin, magnesium, and healthy fats.

Almonds are… Show more

Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile and an excellent source of fiber.

As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet.

One… Show more

Tofu is a rich source of protein. While it’s particularly known for being vegan- and vegetarian-friendly, tofu is a nutrient-rich protein source for any diet.

Tofu is made from soybeans that are soaked, ground, and cooked to make soy milk… Show more

Cottage cheese is known for being high in protein. It’s a filling snack that you can eat on the go.

A half-cup (113 g) of lowfat cottage cheese has 14 g of protein, which makes up 69% of its total calorie content.

Cottage cheese is also a good… Show more

Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.

The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while… Show more

When enjoying a slice of watermelon, you might be in the habit of eating around the seeds.

Those seeds contain protein, zinc, and iron. You can roast them to make a crunchy, satisfying snack.

Roasted watermelon seed kernels contain about 8 g… Show more

Protein bars are an easy way to consume a significant amount of protein.

However, many store-bought versions are high in added sugar or saturated fat.

You can make a batch on your own by using seeds, dried fruit, and protein powder.

If you… Show more

Canned salmon is an excellent high protein snack you can take wherever you go.

Salmon also provides anti-inflammatory omega-3 fatty acids, which may lower your risk of heart disease, depression, and dementia.

You can eat canned salmon on… Show more

Chia pudding has become a popular snack in recent years, and for good reason. In addition to being high in protein, it’s delicious and healthy.

There are 5 g of protein in 1 oz of chia seeds, which provide some other nutrients, such as calcium… Show more

Granola is a baked snack consisting of rolled oats, nuts, and a sweetener such as honey. Many store-bought granolas provide some protein, about 5 g per 3/4-cup (57-g) portion. But they also tend to be very high in sugar and calories.

You can… Show more

Pumpkin seeds are great for a quick snack and contain protein and some other valuable nutrients.

One ounce (28 g) of pumpkin seeds contains 8.5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty… Show more

Nut butter is a good option for a quick and portable high protein snack.

In the US, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores.

You can also scoop your preferred peanut… Show more

While it’s usually recommended to get your protein from whole food sources, protein shakes make for an easy snack that will add protein and other nutrients to your diet.

You can make these with several types of protein powder, including… Show more

Edamame beans are immature soybeans still in the pod. They’re high in protein, vitamins, and minerals and make for a quick and easy snack.

One cup of edamame provides at least small amounts just about every nutrient you need, including 13 g… Show more

Canned sardines can be a convenient and nutritious snack.

These small fish are rich in protein, calcium, and other nutrients. One can (75 g) of sardines contains around 19 grams of protein, depending on the brand.

The omega-3 fatty acids… Show more

Quinoa is a grain-like food that’s gluten-free and a good source of protein, vitamins, and minerals.

One cup of cooked quinoa contains 8 g of protein.

The chewy, nutty grains can be enjoyed as a side dish like rice. You can also add a scoop of… Show more

A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup of cooked lentils provides 18 g of protein, along with large amounts of iron, folate, and manganese.

In addition, lentils… Show more

Overnight oatmeal is easy to make, portable, and very nutritious.

Oats contain many vitamins and minerals. In addition, a 1/2-cup (40-g) serving provides about 13% of your recommended daily fiber intake.

Oats have been shown to promote… Show more

Egg bites are a super healthy snack with lots of protein.

You can make them by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking it.

They’re also very convenient, as they can be eaten hot or cold… Show more

Make at home:Easy overnight oats

Popcorn is a popular and healthy snack that provides B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 g per ounce (28 g).

In addition, some research suggests that popcorn is a… Show more

Some high protein snacks include jerky made from chicken, turkey, salmon, or beef, smoked or canned fish, tofu, and Greek yogurt.

Healthy snack options that are high in protein include Greek yogurt, hard-boiled eggs, lentil salad, and nut butter on apple slices.

Easy high protein snacks for bodybuilding can include protein bars and shakes, jerky, and nuts like almonds.

High protein snacks are important when hunger hits between meals, as they keep you full and satisfied.

While many convenient snacks are highly processed or low in nutrients, there are plenty of portable, nutrient-dense options you can enjoy even when you’re crunched for time.