30 High Protein Snacks That Are Healthy and Portable

30 High Protein Snacks That Are Healthy and Portable: If you live a busy lifestyle, snacks will be helpful when hunger hits and you don’t have time to arrange a meal.

However, many snack foods accessible today are high in refined carbs and sugar, which may leave you feeling unhappy and craving extra food.

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

Protein promotes fullness as a result of it indicators the discharge of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Many foods contain protein. Foods sourced from animals — such as meat, seafood, eggs, and dairy — are usually highest in protein.

Plant foods such as nuts, beans, and legumes contain various amounts of protein. But for those who comply with a vegan or vegetarian diet, eating a spread of plant-based proteins all through the day can assist you meet your protein wants.

Plus, eating protein from a spread of sources is good on your health. According to the U.S. Department of Agriculture, many people in the United States would benefit from shifting their protein intake to include extra seafood and plant sources (5).

Here are 30 protein-loaded snacks which can be healthy and transportable, so you’ll be able to get pleasure from them even once you’re on the go.

30 High Protein Snacks

1. Jerky

Jerky is meat that has been trimmed of fat, minimize into strips, and dried. It makes an glorious and handy snack.

It’s very high in protein — for instance, beef jerky contains an impressive 9 grams (g) of protein per ounce (28 g) ((*30*)).

Beef, chicken, turkey, and salmon are sometimes made into jerky. It will be found at most grocery stores, but keep in thoughts that store-bought variations are usually high in added sugar and artificial ingredients.

Your best wager is to make your personal jerky, using only meat and some seasonings.

2. Trail mix

Trail mix is a mixture of dried fruit and nuts and also sometimes includes chocolate and grains. It’s a good supply of protein, offering 8 g in a 2-ounce (oz) serving (7Trusted Source).

You can increase the amount of protein in trail mix by using almonds or pistachios, that are barely larger in protein than different types of nuts, such as walnuts or cashews (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is an affordable serving.

3. Turkey roll-ups

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 with out the bread.

Snacks which can be high in protein and low in carbs, such as turkey roll-ups, have been proven to improve blood sugar levels, which is an important issue in urge for food regulation (12Trusted Source, 13Trusted Source, 14Trusted Source).

You could make roll-ups by inserting a slice of turkey breast on a plate; topping it with a slice of cheese, such as cheddar; inserting a pickle or strip of cucumber and a tomato slice on high; and rolling every thing right into a wrap.

Each wrap gives about 12 g of protein from the turkey and cheese, in addition to some extra nutrients and fiber from the tomato and cucumber (15Trusted Source, 16Trusted Source).

4. Greek yogurt parfait

Greek yogurt is an ideal healthy and high protein snack, with 20 g of protein per 200-g serving. It has been proven to be extra filling than yogurts with lower protein content material (17Trusted Source, 18Trusted Source).

In addition to being an ideal supply of protein, Greek yogurt is high in calcium, which is important for bone health (19Trusted Source).

To make yogurt much more delicious and filling, you can also make a parfait by combining 1 cup of yogurt with granola and mixed berries in layers.

Adding 1/2 cup (49 g) of granola to your yogurt can present 4 g of protein or extra. But this makes a large snack that’s high in calories, so chances are you’ll not need to snack on this every day, relying in your total calorie wants (20Trusted Source).

5. Veggies and yogurt dip

Veggies are nice for snacking, but they’re not very high in protein on their very own. You can increase your protein intake by pairing them with yogurt dip.

Yogurt dip is often made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For extra protein, it’s best to make use of Greek yogurt, which contains virtually twice as much protein as common yogurt (17Trusted Source, 21Trusted Source).

A 100-g portion (1/3–1/2 cup) of Greek yogurt contains 10 g of protein (17Trusted Source).

For comfort, you can also make a batch of yogurt dip forward of time and portion it out into snack-size containers so you’ll be able to seize it once you want it.

6. Tuna

Tuna is loaded with protein and makes a really healthy and handy snack. A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling (22Trusted Source).

Additionally, tuna is high in various different nutrients, such as B vitamins and selenium, and contains a substantial amount of omega-3 fatty acids (22Trusted Source).

7. Hard-boiled eggs

Eggs are undeniably healthy, containing virtually every nutrient your body wants. They’re particularly high in B vitamins and hint minerals (23Trusted Source).

In addition to being nutritious, they’re versatile. Hard-boiled eggs make an ideal transportable snack.

One hard-boiled egg gives 6 g of protein, which can keep you full and glad till your next meal. The fullness-promoting properties of eggs might also reduce the number of calories you consume later in the day (23Trusted Source, 24Trusted Source).

8. Peanut butter celery sticks

Celery sticks spread with 1–2 tablespoons (tbsp.) of peanut butter make a delicious and easy snack. They contain a good amount of protein from the peanut butter, which gives 9 g of protein per 2-tbsp. (30-g) serving (25Trusted Source).

Peanut butter and peanuts are identified for serving to you’re feeling full and have been proven to advertise emotions of fullness when consumed between meals (26Trusted Source, 27Trusted Source).

In one small, older examine, participants found peanut butter extra filling than whole nuts such as almonds or chestnuts (26Trusted Source).

9. No-bake energy bites

Energy bites are a delicious snack made by combining a spread of 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 could make a batch forward of time so you have got a snack accessible when you’ll want to seize one and go.

Here is a recipe for chocolate chip energy balls, which give 4 g of protein per ball.

If you include protein powder in your diet, take into account trying a recipe that makes use of it. This recipe for peanut butter energy bites bumps up the protein to more than 6 g per ball.

10. Slice of cheese

In addition to being a fast and easy snack, cheese is extremely healthy and filling. It’s an glorious supply of calcium, phosphorus, and selenium, and it contains small amounts of many different nutrients (16Trusted Source).

Furthermore, cheese is rich in protein. Just one slice of cheddar cheese gives 7 g of this nutrient, which can provide help to really feel much less hungry (16Trusted Source, 28Trusted Source).

In one examine in overweight males, calorie intake decreased by 9% after the participants consumed cheese for a snack (28Trusted Source).

Another examine found that children who ate a mixture of cheese and vegetables for a snack wanted considerably fewer calories to make them full than those that ate potato chips (29Trusted Source).

A cheap portion size for cheese is round 1–2 oz (28–57 g). Since it contains a major number of calories, it’s best consumed in moderation.

11. Handful of almonds

Eating a handful of almonds or one other kind of nut for a snack is a straightforward way to refill on protein.

One ounce of almonds gives 6 g of protein, together with good amounts of vitamin E, riboflavin, hint minerals, and healthy fat (8Trusted Source).

Snacking on almonds regularly is related to many different health benefits and might even provide help to handle your weight (30Trusted Source, 31Trusted Source).

Almonds are also high in calories, so it’s important to stay with the beneficial serving size. A handful is equal to round 22 almonds.

12. Roasted chickpeas

Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They’re also an glorious supply of fiber.

As a supply of plant-based protein, chickpeas are an ideal snacking possibility for these following a vegetarian or vegan diet.

One half-cup (82 g) of cooked chickpeas contains 7 g of protein and 6 g of fiber, in addition to many vitamins and minerals. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese (32Trusted Source).

The mixture of fiber and nutrients in chickpeas might assist reduce the risk of a number of health conditions, such as heart disease, kind 2 diabetes, and some cancers (33Trusted Source).

One tasty way to arrange chickpeas for a snack is to roast them with some fundamental seasonings and olive oil. Roasted chickpeas are crunchy and transportable, so you’ll be able to take them with you and get pleasure from them when hunger hits.

13. Baked tofu

Tofu is a rich supply of protein. While it’s particularly identified for being vegan- and vegetarian-friendly, tofu is a healthy protein supply to get pleasure from in any diet (34Trusted Source).

Tofu is made from soybeans which were ground, cooked, and pressed to supply a stable curd (34Trusted Source).

A 3-oz (84-g) serving of firm tofu contains 9 g of protein, which makes it a filling snack (35Trusted Source).

Cubes of baked tofu are easy to pack up and get pleasure from on the go. Try this recipe for baked tofu that’s tossed in vegetable oil and seasoning for a crispy coating.

14. Cottage cheese

Cottage cheese is thought for being high in protein. It’s a filling snack that may be eaten on the go.

A half-cup (113 g) of cottage cheese has 14 g of protein, which makes up 69% of its complete calorie content material (36Trusted Source).

Cottage cheese is also a good supply of different important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin (36Trusted Source).

You can get pleasure from cottage cheese by itself or mix it with fruits and nuts for a delicious snack.

15. Apple with peanut butter

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

The fiber and antioxidants in apples might improve gut health and reduce the risk of heart disease, while peanut butter has been proven to increase HDL (good) cholesterol and reduce LDL (dangerous) cholesterol and triglycerides (30Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).

Despite the positive results peanut butter might have in your health, it’s pretty high in calories, so it’s best consumed in moderation.

A snack of a medium apple with 2 tbsp. (30 g) of peanut butter gives 9 g of protein, in addition to another nutrients, such as vitamin C and potassium (25Trusted Source, 40Trusted Source).

16. Roasted watermelon seeds

When having fun with a slice of watermelon, you may be in the behavior of eating across the seeds.

As it turns out, these seeds contain protein, zinc, and iron. They will be roasted to make a crunchy, satisfying snack (41Trusted Source).

Roasted watermelon seed kernels contain about 8 g of protein per ounce (28 g) (42Trusted Source).

You can roast your own watermelon seeds in the oven or purchase them pre-roasted.

Watermelon seed butter is a spread you should buy to make use of in place of nut butter in snacks or recipes.

17. Protein bars

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

However, many store-bought variations are high in added sugar or sweeteners and different pointless ingredients.

You could make a batch by yourself by following this recipe, which makes use of seeds, dried fruit, and protein powder. Each of these bars contains 9 g of protein. You can skip the chocolate topping if you would like a lighter snack.

If you favor to purchase protein bars, take into account selecting healthier options with minimal additives.

18. Canned salmon

Canned salmon is an glorious high protein snack which you could take with you wherever you go. Just 1 oz (28 g) gives more than 6 g of protein in addition to different nutrients, including niacin, vitamin B12, and selenium (43Trusted Source).

Salmon also gives omega-3 fatty acids, that are anti-inflammatory and might lower your risk of heart disease, depression, and dementia (44Trusted Source, 45Trusted Source, 46Trusted Source).

You can eat canned salmon by itself or add some extra flavor with a little bit of salt and pepper. It tastes nice when paired with crackers or chopped veggies.

Single-portion pouches of cooked salmon can be found to make it simpler to pack salmon with you on the go.

19. Chia pudding

Chia pudding has turn out to be a popular snack in latest years — and for good cause. In addition to being high in protein, it’s delicious and healthy.

There are 4 g of protein in 1 oz of chia seeds, and they supply another nutrients, such as calcium, phosphorus, and manganese (47Trusted Source).

Moreover, they’re notable for his or her high omega-3 fatty acid content material, which gives a number of health benefits (48Trusted Source).

For instance, snacking on chia seeds might assist lower your triglyceride levels, which can assist reduce your risk of heart disease (49Trusted Source).

To make a protein-rich chia pudding, use cow’s milk or a high protein milk various such as soy milk. One cup (240 milliliters) of cow’s milk provides 8 g of protein to your pudding, while soy milk provides about 7 g, relying on the model (50Trusted Source, 51Trusted Source).

Soak chia seeds in milk for just a few hours till it reaches a pudding-like consistency. You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra deal with, you can also make the caramel topping included in the recipe or simply high off the pudding with some fruit.

20. Homemade granola

Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey. Many store-bought granolas present some protein — about 4 g per 1/2-cup (49-g) portion. But they also are usually very high in sugar and calories (20Trusted Source).

To get extra protein and much less sugar in your granola, you can also make your personal model at home. All you need to do is bake oats, nuts, and seeds together, such as in this recipe. The recipe options protein powder for an extra boost, providing 9 g of protein per 1/3 cup of granola.

Although it’s healthy in moderation, granola will be high in calories. A 1/3-cup serving of the model above can present virtually 300 calories, so it’s easy to overdo it. Consider using granola in small amounts to garnish a cup of yogurt or berries.

21. Pumpkin seeds

Pumpkin seeds are nice for a fast snack, and they contain protein and another precious nutrients.

One ounce (28 g) of pumpkin seeds contains 5 g of protein and important amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also present disease-fighting antioxidants, including vitamin E and carotenoids (52Trusted Source).

Some proof means that eating pumpkin seeds might assist prevent certain cancers, while their healthy fat content material might benefit heart health (53Trusted Source, 54Trusted Source).

Furthermore, their protein and fiber content material makes them an ideal snack to curb hunger till you’re capable of eat a full meal. You can eat them raw or try roasting them with some spices.

22. Nut butter

Nut butter is a good possibility once you want a fast and transportable high protein snack.

In the United States, you’ll find single-serving nut butter packs in the nut butter part or checkout lanes of many grocery stores.

You can also scoop your most well-liked peanut butter or almond butter from the jar into small to-go containers.

Nut butters are fairly nutrient-dense, offering a major amount of healthy fat, B vitamins, vitamin E, magnesium, phosphorus, and hint minerals. A 2-tbsp. (30-g) serving of peanut butter contains 9 g of protein (25Trusted Source).

23. Protein shakes

While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that may sneak some protein and different nutrients into your diet.

You could make these with any of several types of protein powder, including whey, egg white, soy, and pea protein.

Whey protein, in explicit, could also be helpful for fullness. In one small examine, males who ate a snack bar that contained whey protein consumed considerably fewer calories than those that ate a lower protein snack (13Trusted Source, 55).

In one other small examine, a snack of yogurt with added whey protein reduced urge for food more than a carb-rich snack with the same number of calories (56Trusted Source).

Generally, a scoop of protein powder gives 20–25 g of protein, which is bound to keep you full till your next meal (57Trusted Source).

To make a protein shake, you’ll be able to simply mix together 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit, if desired. Then pour it into a conveyable container so you’ll be able to take it with you wherever you go.

24. Edamame

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

One cup of edamame gives some of nearly every nutrient you want, including 18 g of protein and large amounts of vitamin K and folate (58Trusted Source).

Typically, edamame is served as a steamed dish. Many stores supply precooked and frozen edamame that should be heated in a microwave. All you need to do is place the heated edamame in a conveyable container so you’ll be able to get pleasure from it on the go.

To improve the flavor of edamame, add spices and seasonings of your selection.

25. Canned sardines

Though they’re not a well known food in the United States, canned sardines are a handy and nutritious snack.

These small fish are rich in protein, calcium, and different nutrients. One Pacific sardine (38 g) contains 8 g of protein (59Trusted Source).

The omega-3 fatty acids found in sardines can assist protect your cardiovascular health and reduce inflammation in your body (60Trusted Source).

People describe their flavor as salty and barely fishier than tuna. Many people get pleasure from them straight from the can, on a cracker, or in Mediterranean-style cooking.

26. Quinoa

Quinoa is a grain-like food that’s gluten-free and a good supply of protein, vitamins, and minerals (61Trusted Source).

One cup of cooked quinoa contains 8 g of protein (62Trusted Source).

The chewy, nutty grains will be loved as a side dish like rice. You can also add a scoop of quinoa to a salad of greens and chopped vegetables.

For a fast snack, try eating cooked quinoa as you’ll a hot cereal, topped with cinnamon and a drizzle of honey.

27. Lentil salad

A lentil salad is a superb snack. It’s extremely nutritious and an ideal plant-based source of protein. In truth, 1 cup of cooked lentils gives 18 g of protein, together with large amounts of iron, folate, and manganese (63Trusted Source).

In addition, lentils present more than 50% of your beneficial every day fiber intake. The particular type of fiber found in lentils might promote a healthy gut, because it helps feed the good bacteria in your colon (64).

The mixture of protein, fiber, and carbs in lentils is especially useful for selling fullness, and consuming them regularly might assist handle diabetes and reduce the risk of heart disease and some types of most cancers (65Trusted Source, 66Trusted Source, 67Trusted Source).

To make lentil salad, mix cooked lentils with chopped veggies, spices, and a dressing of your selection. It tastes nice when topped with balsamic vinegar and olive oil, such as in this recipe.

28. Overnight oats

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

Oats are loaded with many vitamins and minerals. In addition, a 1-cup (234-g) serving gives about 15% of your beneficial every day fiber intake (68Trusted Source).

Oats have been proven to advertise fullness in a number of studies. This is probably going due to their healthy fiber content material (69Trusted Source, 70Trusted Source, 71Trusted Source).

In one small examine in 2013, oats resulted in higher emotions of fullness and a reduced need to eat when compared with ready-to-eat cereal with the same calorie content material (69Trusted Source).

Another small examine compared perceived hunger and food intake after consuming both oatmeal or oranges. The participants who ate oatmeal skilled much less hunger instantly after eating and consumed much less food later in the day (71Trusted Source).

However, oats usually are not very high in protein on their very own. One-third cup of oats contains about 3 g of protein (68Trusted Source).

To flip oats right into a protein-rich snack, you can also make in a single day oats with protein add-ins such as cow’s milk or soy milk, Greek yogurt, nut butter, and protein powder.

This in a single day oats recipe boasts 37 g of protein per serving. To make a snack-size model, portion the in a single day oats combination into a number of small containers before chilling it in a single day.

29. Egg bites

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

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

They’re also very handy, as they are often eaten hot or cold. You can increase their nutrient content material by making them with veggies and add extra protein by topping them with 1–2 tbsp. of cheese.

This egg muffin recipe combines eggs with spinach, onions, and bell peppers.

30. “Cheesy” seasoned popcorn

Popcorn is a popular and healthy snack food that gives some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a major amount of fiber, with 4 g per ounce (28 g) (72Trusted Source).

In addition, some analysis means that popcorn is a particularly filling snack. In a small 2012 examine, participants who snacked on popcorn have been much less hungry and ate less than those that snacked on potato chips (73Trusted Source).

Despite popcorn’s filling results, it’s not extremely high in protein by itself. You can considerably increase its protein content material by including nutritional yeast, which gives 5 g of protein per 2-tbsp. serving (74Trusted Source).

In addition to being a vegan-friendly supply of protein, nutritional yeast provides an interesting cheese-like flavor. To get pleasure from “cheesy” popcorn as a snack, simply mix 3 cups of popcorn with 2 tbsp. of nutritional yeast and a pinch of salt.

Frequently requested questions

Which snacks have essentially the most protein?

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

What are healthy high protein snacks for muscle gain?

Healthy snack choices which can be high in protein include Greek yogurt, hard-boiled eggs, lentil salad, and nut butter on apple slices.

What are easy high protein snacks for bodybuilding?

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

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Pros:

1. Muscle Munchies: High protein snacks help support muscle growth and repair – it’s like giving your muscles a protein-packed high-five, ensuring they stay strong and resilient like a fortress.
2. Satiety Superstars: Protein-rich snacks keep you feeling full and satisfied – it’s like putting a lock on the pantry door, keeping hunger at bay so you can focus on conquering the day like a superhero.
3. Energy Elevators: Protein snacks provide a steady source of energy – it’s like fueling up with premium gas, giving you the power you need to tackle your to-do list with the enthusiasm of a toddler on a sugar high.
4. Craving Crushers: Protein snacks help curb cravings for unhealthy foods – it’s like having a bodyguard for your willpower, keeping temptation at arm’s length so you can resist the call of the vending machine like a pro.
5. Digestive Delights: High protein snacks support healthy digestion – it’s like sending a cleanup crew through your digestive system, keeping things moving smoothly so you can avoid feeling bloated and sluggish like a sloth on a hot day.
6. Portability Perks: Protein snacks are convenient and easy to take on the go – it’s like having a snack-sized superhero in your pocket, ready to save the day whenever hunger strikes like a villain in disguise.
7. Taste Triumphs: Healthy protein snacks can be delicious and satisfying – it’s like having your cake and eating it too, with options that tickle your taste buds without weighing you down like a lead balloon.

Cons:

1. Cost Concerns: High protein snacks can be more expensive than their lower protein counterparts – it’s like trying to stick to a budget in a candy store, with nutritious options sometimes costing more than a bag of chips.
2. Calorie Conundrum: Some protein snacks can be calorie-dense – it’s like trying to fit into your skinny jeans after a week of indulging in protein bars, with the waistband feeling tighter than a corset.
3. Taste Test: Not all high protein snacks are as appealing as their unhealthy counterparts – it’s like trying to convince your taste buds that kale chips are just as delicious as potato chips, with cravings for salty and sweet treats lingering like a persistent salesperson.
4. Texture Trouble: Some people may dislike the texture of certain protein snacks – it’s like chewing on a rubber band, leaving your jaw feeling as tired as a marathon runner’s legs.
5. Allergy Awareness: Certain protein snacks may contain allergens – it’s like walking through a minefield, with potential allergens lurking in innocent-looking snacks like hidden traps waiting to be sprung.
6. Digestive Distress: Consuming too much protein can lead to digestive issues – it’s like trying to digest a brick, leaving your stomach feeling as heavy as a boulder.
7. Social Sacrifice: High protein snacks may not always be suitable for sharing – it’s like being the odd one out at a potluck, munching on your protein bar while everyone else indulges in pizza and cake.

In the world of high protein snacking, the pros and cons are as varied as the snacks themselves. So, next time you’re reaching for a protein-packed pick-me-up, remember to weigh the benefits and drawbacks – for every bite brings you one step closer to satiation or snack-induced regret!

The bottom line (30 High Protein Snacks That Are Healthy and Portable)

High protein snacks are important to have round when hunger hits between meals, as they keep you full and glad.

While many snacks will be unhealthy, there are plenty of healthy and transportable choices which you could get pleasure from even once you’re crunched for time.