30 High-Protein Snacks That Are Healthy and Portable

by Miral khattak
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Snacks

Ensure you have enough snacks if you are constantly moving and never have the opportunity to sit down and eat a complete meal. 

However, many snacks foods nowadays are loaded with processed carbohydrates and sugar, making you feel hungry and encouraging you to eat more. 

It’s essential to ensure your snacks are healthy and have energy in them.

Protein makes you feel full because it slows digestion, keeps your blood sugar levels steady, and releases hormones that make you feel full. 

There are two reliable sources, three reliable sources, and four reliable sources. 

Protein is present in many things. Many animal-based foods, like meat, fish, eggs, and dairy, have a lot of protein.

Different plant foods, like nuts, beans, and lentils, have different amounts of protein. You can meet your protein needs if you eat a range of plant-based proteins throughout the day, whether vegan or vegetarian. 

It’s also good for your health to get protein from various foods. According to the United States Department of Agriculture, many Americans could benefit from increasing their intake of plant and fish-based proteins (5). 

These 30 healthy snacks are high in protein and easy to carry, so you can eat them even on the go. 

Beef Jerky

Meat dried, cut into strips, and shaved of fat is called jerky. This is a great and easy snack to make.

Protein is in massive amounts. For example, beef jerky has 9 grams (g) of protein per ounce (28 g) (6 Trusted Source).

Jerky is often made from beef, chicken, turkey, and fish. You can get this at most grocery places, but remember that store-bought versions often have fake ingredients and lots of sugar.  

The best thing you can do is make your jerky with meat and spices. 

Mix For A Trail.

Chocolate, grains, dried fruit, and nuts are often added to trail mix. It has 8 grams of protein in 2 ounces, which is a good amount (7 Trusted Source).

Almonds and pistachios have more protein than other nuts like cashews and walnuts, so add them to the trail mix to make it healthier (8, 9, 10, 11).

Trail mix has a lot of calories because it has nuts and dried fruit. Don’t overeat at once. A fair amount is a handful. 

Turkey Encasements 

Slicing up some turkey breast, topping it with cheese and veggies, and rolling it up makes for a delicious and nutritious high-protein snacks. 

They’re like a sandwich but don’t have bread.

Snacks like turkey roll-ups, high in protein and low in carbs, have been shown to lower blood sugar, a crucial part of controlling hunger (12, 13, 14).

Layer a slice of cheddar cheese on top of the turkey breast, add a pickle or cucumber strip, and a tomato slice for the roll-ups. The next step is to wrap it all up.  

The turkey and cheese in each wrap give you about 12 grams of protein. The tomato and cucumber add extra calories and fibre. 

A Spread Of Greek Yoghurt 

A Spread Of Greek Yoghurt 

Greek yoghurt, which has 20 grams of protein per 200 grams, is a great healthy breakfast. It has been shown to make you feel fuller than yoghurts with less protein (17, 18).

Aside from having a lot of protein, Greek yoghurt also has a lot of calcium, which is good for your bones (19 Trusted Source).

Making a parfait with 1 cup of yoghurt, granola, and mixed berries is a great way to make yoghurt even more tasty and complete. 

Adding at least 4 grams of granola (1/2 cup, or 49 grams) to your yoghurt can give you that much protein. That being said, this is a big snack that’s high in calories, so based on your daily calorie needs, you might not want to eat this every day. 

Dip For Veggies And Yoghurt. 

Dip For Veggies And Yoghurt. 

Greens are a good snacks, but they don’t have much energy alone. When you eat them with yoghurt dip, you can get more protein.

In this recipe, herbs and flavours are sometimes added to yoghurt to make yoghurt dip, like dill and lemon juice. Because it has almost twice as much protein as regular yoghurt, Greek yoghurt is the best choice for people who want more protein.

Greek yoghurt has 10 grams of protein in 100 grams, which is about 1/3 to 1/2 cup.

Make a large batch of yoghurt dip in advance and store individual servings in containers close to the door for easy access.  

The Tuna

This source from 22 Trusted Source says it’s healthy and filling.

Fish like tuna is an excellent source of selenium and B vitamins, omega-3 fatty acids and other nutrients (22 Trusted Source).   

It is an easy-to-carry snacks, and tuna is full of energy. In a 3-ounce can of tuna, there are 20 grams of protein.  

Hard-Boiled Eggs

Hard-Boiled Eggs

Eggs are good for you because they have almost all the nutrients your body needs. They have a lot of trace elements and B vitamins (23 Trusted Source).

Besides being healthy, they can be used in many ways. Hard-boiled eggs are a great snacks to take with you.

After eating a hard-boiled egg, you won’t feel hungry again because it has 6 grams of protein. Because of their filling fibre content, eggs may also reduce calorie consumption during the day (23, 24 True Source).  

Sticks Of Celery With Peanut Butter

Spread 1–2 tablespoons of peanut butter on celery sticks for a quick, tasty snack. The peanut butter gives them a good amount of protein—9 grams per 2 tablespoons (30 grams) (25 Trusted Source).

Peanut butter and peanuts make you feel full, and eating them between meals has been shown to do the same (26 Trusted Source, 27 Trusted Source). A small, older study (26 Trusted Source, people) said peanut butter made them feel fuller than whole nuts like chestnuts or walnuts. 

Energy Bites That Don’t Need To Be Baked

Nut butter, oats, and seeds are just a few ingredients that can be combined to form delicious energy snacks.

The fact that energy bites aren’t baked is their finest feature. Prepare a large batch in advance and store it in the fridge for an easy snack. 

You can make chocolate chip energy balls with this recipe. Each ball has 4 grams of protein.

If you eat protein powder, you might want to try a recipe that calls for it. More than 6 grams of protein are in each ball of these peanut butter energy bites. 

A Piece Of Cheese

In addition to being a complete and nutritious snack, cheese is also relatively easy to make and eat. In addition to being rich in calcium, phosphorus, and selenium, it contains trace levels of numerous other nutrients (16 Trusted Source).

Additionally, cheese is a high-energy food. One slice of cheddar cheese contains 7 grams of this vitamin, which may make you feel fuller for longer (16, 28). 

In one study of overweight guys, eating fewer calories dropped by 9% after they ate cheese as a snack (28 Trusted Source). 

In a different study, kids who ate a snack of cheese and veggies needed a lot fewer calories to feel full than kids who ate potato chips (29 trustworthy sources).

About 1 to 2 oz (28 to 57 g) is a good amount of cheese. Consuming it in balance is recommended because it has a lot of calories. 

Almonds By The Handful

A handful of nuts, such as almonds, is an easy snack that provides enough protein. 

This food source is a good choice, with 6 grams of protein, riboflavin, trace minerals, vitamin E, and healthy fats in an ounce of nuts. 

In addition to being a healthy snack, eating almonds regularly may aid with weight management (30 Trusted, 31 Trusted Source). 

Also, almonds have a lot of calories, so eating only the amount the food guide says you should is crucial. A handful is about the same as 22 nuts. 

Cooked Chickpeas

Chickpeas, also called garbanzo beans, are a type of vegetable that is very healthy. Besides that, they are a great source of fibre.

Chickpeas are an excellent snack for vegetarians and vegans because they are a plant-based energy source.

Cooked chickpeas weigh 82 grams and have many vitamins and minerals, 6 grams of fibre and 7 grams of protein. Minerals such as folic acid, iron, magnesium, phosphorus, copper, and manganese are abundant in these foods (32 Trusted Source).  

When you eat chickpeas, the fibre and nutrients may lower your chance of getting heart disease, type 2 diabetes, and some cancers (33 Trusted Source).

To make chickpeas taste good as a snack, you can roast them with olive oil and some simple spices. You can take roasted chickpeas with you and eat them whenever you get hungry because they are crunchy and easy to carry. 

Tofu Baked

One great way to get protein is to eat tofu. It’s known for being suitable for vegans and vegetarians. However, tofu can be incorporated into any diet as a nutritious source of protein (34). 

Soybeans make tofu after being ground, cooked, and pressed to make a firm curd (34).

Firm tofu has 9 grams of protein per 3 ounces (84 grams), so it’s a good snack (35). 

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Tofu cubes that have been baked are easy to take with you and eat. For a crispy top, try this recipe for baked tofu tossed in veggie oil and seasoning. 

Cheese Cottage

People know that cottage cheese has a lot of energy in it. You can eat this snack on the go, filling you up.

One-half cup (113 g) of cottage cheese has 14 grams of protein, which is 69% of its calories (36 Trusted Source).

Other essential nutrients found in cottage cheese in large amounts are calcium, phosphorus, selenium, vitamin B12, and riboflavin (36 Trusted Source).

Cottage cheese is great by itself, or you can make a tasty snack with it by adding nuts and veggies. 

Peanut Butter On An Apple

Putting apples and peanut butter together is a tasty and healthy snack high in protein and nutrients.

Apples may be better for your gut health and lower your risk of heart disease because they contain fibre and antioxidants. On the other hand, the good cholesterol HDL, the bad cholesterol LDL, and triglycerides are reduced in peanut butter (30, 37, 38, 39).

Limit your peanut butter intake since it may be healthy but pretty calorie-dense. 

There are 9 grams of protein in a medium apple with two tablespoons (30 grams) of peanut butter for breakfast. It also has other nutrients like vitamin C and potassium (25 Trusted Source, 40 Trusted Source). 

Sun-Dried Watermelon Seeds

Some people like to eat around the seeds when they eat a slice of watermelon.

It turns out that those seeds have iron, zinc, and protein in them. They can be roasted for a crunchy and filling snack (41).

About 8 grams of protein are in an ounce (28 grams) of roasted watermelon seed kernels (42 Trusted Source).

You can roast the watermelon seeds yourself in the oven or buy them already done.

You can buy a spread called watermelon seed butter instead of nut butter in recipes or snacks. 

Bars Of Protein

A protein bar is a simple and quick way to get a lot of protein.

On the other hand, many store-bought versions have a lot of extra sugar or sweets and other things that aren’t needed.

You can make this recipe for a batch on your own. It calls for protein powder, nuts, and dried fruit. There are 9 grams of protein in each of these bars. Skip the chocolate if you want a snack that isn’t as heavy.

If you want protein bars, you might want to look for healthy ones with fewer added ingredients. 

Salmon In A Can

You can take canned salmon with you anywhere, and it’s a great high-protein snack. The amount of protein contained in just one ounce (28 grams) is more significant than six grams, and it also contains other nutrients such as niacin, vitamin B12, and selenium (43 respected sources).

There is also evidence that salmon contains omega-3 fatty acids. Because of their anti-inflammatory properties, these acids may also lessen the risk of developing cardiovascular disease, depression, and dementia (44, 45, 46).

If you want to improve the flavour of canned salmon, you may either consume it by itself or season it with salt and pepper. It tastes fantastic when combined with crackers or vegetables that have been chopped. 

You can buy cooked salmon in single-serving pouches, making taking salmon on the go easy. 

Pudding With Chia Seeds

Over the last several years, chia pudding has emerged as a popular snack, and there is a good explanation. The flavour is lovely, and it is appropriate for you. Additionally, it possesses a great deal of vitality.

To put that into perspective, one ounce of chia seeds has four grams of protein. Calcium, phosphorus, and manganese are other nutrients found in them (47 Recommended Source).

According to 48 Trusted Sources, they are also well-known for having a high concentration of omega-3 fatty acids, which are beneficial to you in various ways.

Consuming chia seeds as a snack may assist in lowering cholesterol levels, which in turn may reduce the likelihood of developing cardiovascular disease (49 Trusted Source). 

Soy or cow’s milk, both high in protein, can be used to make chia pudding. That’s 8 grams of protein in 240 millilitres of cow’s milk and about 7 grams in 240 millilitres of soy milk (50 Trusted Source, 51 Trusted Source).

Soak chia seeds in milk for several hours or until the mixture is thick, like pudding. Spices like vanilla and chocolate can be added, like in this recipe. You can make the caramel filling with the recipe for an extra treat or just put some fruit on top of the pudding. 

Granola Made At Home.

Granola is a snack that is cooked and made of nuts, rolled oats, and a sweetener like honey. A 1/2-cup (49-g) serving of many store-bought granolas has about 4 grams of protein. But they often have a lot of sugar and calories (20 Trusted Source).

You can make your granola at home if you want it to have more protein and less sugar. It would help if you baked oats, nuts, and seeds to make this dish. Protein powder is added to the mix to give it an extra boost. Each third cup of granola has 9 grams of protein.

Granola can be high in calories, but eating in moderation is okay. Overeating of the above form is easy since a 1/3 cup serving has almost 300 calories. Small amounts of granola could decorate a cup of yoghurt or nuts. 

Seeds From A Pumpkin 

You can eat pumpkin seeds as a quick snack, and they have protein and other good things for you.

Pumpkin seeds have 5 grams of protein and a lot of fibre, magnesium, zinc, and polyunsaturated fatty acids in an ounce (28 grams). Also, these seeds have antioxidants like vitamin E and carotenoids that help fight disease (52 Trusted Source).

Eating pumpkin seeds may help avoid some types of cancer, and their healthy fats may suit your heart (53 Trusted Source, 54 Trusted Source). 

They’re also a great snack to keep you from getting too hungry until you can eat a full meal because they’re high in protein and fibre. You can eat them raw or cook them with some herbs and spices. 

Spread On Nuts. Nut:

 For a high-protein snack that is simple and quick to prepare, butter is a beautiful option.

One serving can be found in the nut butter section of many grocery store checkout lanes in the United States. Nut butter packs contain one serving. 

If you want to take peanut or almond butter, you can also scoop it out of the jar and put it in small containers. 

Although nut kinds of butter are high in calories, they are also high in good fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. There are 9 grams of protein in 2 tablespoons (30 grams) of peanut butter (25 Trusted Source). 

Shakes With Protein

Eating whole meals is the best way to acquire the most protein. Protein shakes are a great way to get protein and other nutrients into your diet quickly and simply.

These can be produced with various protein powders, including whey, egg white, soy, and pea protein.

Whey protein, in particular, has the potential to make you feel fuller for longer. A short study found that men with a snack bar containing whey protein consumed fewer calories than men with less protein (13 Trusted Source, 55).  

Another small study found that a yoghurt snack with added whey protein made people feel less hungry than a snack high in carbs with the same number of calories (56 Trusted Source).

Two to five scoops of protein powder give you 20 to 25 grams of protein, keeping you full until your next meal (57).

One scoop of protein powder, water or milk, ice, and fruit can be mixed to make a protein drink. Please put it in a jar you can carry to use anywhere. 

The Edamame 

Soybeans that are still in their pods are called edamame beans. They’re quick and easy snacks with protein, vitamins, and minerals.

One cup of edamame contains many nutrients, such as 18 grams of protein, vitamin K, and folate (58 Trusted Source).

Most of the time, edamame is eaten steamed. Many shops sell frozen edamame that has already been cooked and needs to be warmed up in the microwave. You can enjoy the hot edamame on the go by putting it in a jar that you can take with you.

Add any spices or seasonings you like to make edamame taste better. 

Sardines In A Can

The United States doesn’t know much about sardines, but dried ones are a quick and healthy snack.

There is a lot of protein, calcium, and other good things for you in these small fish. There are 8 grams of protein in a 38-gram Pacific sardine (59 Trusted Source).

Omega-3 fatty acids in sardines can help protect your heart health and lower inflammation (60).

People say they taste salty and a little fishier than tuna. Many people like them right out of the can, on a cracker, or in Mediterranean-style food. 

Quaker Oats

You can eat quinoa like a grain. It’s gluten-free and contains protein, vitamins, and minerals (61 True Source).

A cup of cooked quinoa has 8 grams of protein (62 Trusted Source).

You can eat the chewy, crunchy grains as a side dish with rice. You can also mix quinoa with chopped veggies and greens in a salad.

Cooked quinoa can be eaten as a quick snack by adding cinnamon and honey and eating it like hot rice. 

Salad With Lentils 

A tasty snack is a bean salad. It’s very healthy and a great way to get protein from plants. As it turns out, 1 cup of cooked lentils has 18 grams of protein and a lot of iron, folate, and manganese (63 Trusted Source).

Also, beans give you more than half of the fibre you need daily. Lentils have fibre that may help keep your gut healthy because it feeds the good bacteria in your stomach (64). 

Due to their high protein, fibre, and carbohydrate content, lentils make you feel full. Eating them regularly may also help control diabetes and lower the chance of heart disease and some types of cancer (65, 66, 67 Trusted Sources).

Suppose you want to make lentil salad; mix cooked lentils with chopped vegetables, spices, and any sauce you like. Putting balsamic vinegar and olive oil on top of it, like in this dish, makes it taste great. 

Overnight Oats

It’s easy to make overnight oatmeal, it’s movable, and it’s very healthy.

There are a lot of vitamins and minerals in oats. A 1-cup (234-g) amount also gives you about 15% of the fibre you need daily (68 Trusted Source).

Several studies have shown that oats can help you feel full. This is probably because they have a lot of good fibre (69, 70, 71).

According to a small study in 2013, oats made people feel fuller and less hungry than ready-to-eat cereal with the same number of calories (69 Trusted Source). 

Another small study looked at how people felt about their hunger and how much food they ate after eating either oatmeal or oranges. After eating oatmeal, the people in the study felt less hungry right away and ate less throughout the day (71 Trusted Source).

But oats don’t have a lot of energy by themselves. About 3 grams of protein are in a third cup of oats (68 Trusted Source).

You can make overnight oats with protein-rich ingredients like Greek yoghurt, nut butter, cow’s milk or soy milk, and protein powder.

There are 37 grams of protein in this overnight oats recipe. Before putting the overnight oats mixture in the fridge overnight, divide it into several small containers to make snack-sized versions. 

Egg Bites

With a lot of energy, egg bites are a great healthy snack.

For them, you just need to mix eggs with vegetables and spices, pour the mix into a muffin tin, and bake it.

They are also instrumental because you can eat them hot or cold. Adding vegetables to them will make them healthier, and adding 1 to 2 tablespoons of cheese on top will make them more protein-rich.

Eggs, spinach, onions, and bell peppers are mixed in this egg muffin recipe. 

30, Popcorn With A “Cheesy” Seasoning 

People like to snack on popcorn, a healthy food that gives you B vitamins, magnesium, phosphorus, zinc, and manganese. There is also a lot of fibre—4 grams per ounce (28 grams) (72 Trusted Source).

Additionally, some studies show that popcorn is a very filling food. A small study from 2012 found that people who smacked on popcorn were less hungry and ate less than people who smacked on potato chips (73]. 

Even though popcorn makes you feel full, it’s not very high in protein. You can make much more protein by adding nutritional yeast with 5 grams of protein in 2 tablespoons (74 Trusted Source).

Nutritional yeast not only adds a tasty cheese-like taste but is also a good source of protein for vegans. For a “cheesy” popcorn snack, just mix 3 cups with two tablespoons of nutritional yeast and a pinch of salt. 

Frequently Asked Questions

What kinds of snacks have the most protein?

As snacks, you can eat meat made from chicken, turkey, salmon, or beef, as well as smoked or canned fish, tofu, and Greek yoghurt.

How can I eat healthy snacks high in protein to build muscle?

Greek yoghurt, hard-boiled eggs, bean salad, and nut butter on apple slices are all high-protein snacks that are good for you. 

What are some easy snacks that are high in protein for bodybuilders?

Protein bars and drinks, jerky, and nuts like almonds are easy, high-protein snacks that bodybuilders can eat. 

In The End

It would always help to have high-protein snacks if you get hungry between meals. They will keep you full and happy.

Many snacks aren’t very good for you, but you can take many healthy options and still enjoy them when you’re short on time. 

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