When 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 your blood sugar levels (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when you’re on the go.
1. Jerky
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, containing an impressive 9 grams per ounce (28 grams) (5).
Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.
Your best bet is to make your own jerky, using only meat and some seasonings.
2. Trail mix
Trail mix is a combination of dried fruit and nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving (6).
You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews (7, 8, 9, 10).
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 a reasonable 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 essentially a sandwich without the bread.
Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation (11Trusted Source, 12Trusted Source, 13Trusted Source).
You can make roll-ups by placing four turkey breast slices on a plate and then spreading each with a teaspoon of cream cheese. Place a pickle or strip of cucumber and a tomato slice on the turkey and roll them into wraps.
Each wrap provides about 5 grams of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber.
4. Greek yogurt parfait
Greek yogurt is an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (224-gram) serving. It has been shown to be more filling than yogurts with lower protein contents (14, 15Trusted Source).
In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health (16Trusted Source).
To make yogurt even more delicious and filling, you can make a parfait by combining one cup of yogurt with granola and mixed berries in layers.
The addition of granola to yogurt provides 4 more grams of protein per ounce. However, be mindful of how much you use, as granola is high in calories and easy to overeat. One tablespoon or two is a reasonable serving size (17).
5. Veggies and yogurt dip
Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.
Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice the amount of protein as regular yogurt (18, 14).
For convenience, make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.
6. Tuna
Tuna is loaded with protein and makes a very healthy and convenient snack. One cup contains an impressive 39 grams of protein, making it extra filling (19).
Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids (19).
7. Hard-boiled eggs
Eggs are undeniably healthy, consisting of almost every nutrient that your body needs. They’re particularly high in B vitamins and trace minerals (20).
In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.
One hard-boiled egg consists of 6 grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day (20, 21Trusted Source).
8. Peanut butter celery sticks
Celery sticks spread with 1–2 tablespoons of peanut butter make for a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon (32 grams) (22).
Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals (23Trusted Source, 24Trusted Source).
One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts (23Trusted Source).
9. No-bake energy bites
Energy bites are a delicious, high protein snack made by combining a variety 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 can prepare a batch ahead so that you have a snack available when you need to grab one and go.
Here is a recipe for peanut butter energy bites, which provide 5 grams of protein per serving.
10. Cheese slices
In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients (25).
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 grams of this nutrient, which may help suppress your appetite (25, 26Trusted Source).
In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack (26Trusted Source).
Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full, compared with those who ate potato chips (27Trusted Source).
A reasonable portion size for cheese is around 1–2 ounces (28–57 grams). Since it contains a significant amount of calories, it’s best to consume it in moderation.
11. Handful of almonds
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.
One ounce of almonds provides 6 grams of protein, in addition to high amounts of vitamin E, riboflavin, trace minerals, and healthy fats (28).
Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight (29Trusted Source, 30Trusted Source).
Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.
12. Roasted chickpeas
Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They’re also an excellent source of protein and fiber.
A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to providing some of almost every vitamin and mineral. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese (31).
The combination of fiber and nutrients in chickpeas may help reduce the risk of several conditions, such as heart disease, type 2 diabetes, and some cancers (32Trusted Source).
One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.
13. Hummus and veggies
Hummus is made from cooked and mashed chickpeas that are blended with tahini or olive oil, then used as a dip or spread.
A 1/3-cup serving (82 grams) contains 4 grams of protein, making it a filling snack that’s also high in many other nutrients (33).
Veggies are fantastic, nutrient-dense foods to pair with hummus. To enjoy this snack on the go, simply place some carrot or celery sticks vertically in a portable container with hummus in the bottom.
14. Cottage cheese
Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.
There are 14 grams of protein in a half-cup (113 grams) of cottage cheese, which ends up being 69% of its total calorie content (34).
Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin (34).
You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
15. Apple with peanut butter
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 peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides (35Trusted Source, 36Trusted Source, 37Trusted Source, 29Trusted Source).
Despite the positive effects that peanut butter may have on your health, it’s fairly high in calories, so it’s best consumed in moderation.
A snack of a medium apple with 1 tablespoon of peanut butter provides 4 grams of protein, as well as some nutrients like vitamin C and potassium (22, 38).
16. Beef sticks
Beef sticks are a great high protein and portable snack, but it’s important to choose the right type.
The beef sticks you consume should consist of beef and salt only, and maybe some seasonings. Ideally, they should be made from grass-fed beef, as it contains more healthy omega-3 fatty acids than grain-fed beef (39Trusted Source).
Most beef sticks contain about 6 grams of protein per ounce (28 grams) (40).
17. Protein bars
Protein bars are an easy way to consume a significant amount of protein.
They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.
Primal Kitchen makes a popular protein bar made with minimal ingredients.
Shop for primal kitchen bars online.
Alternatively, you can easily make a batch on your own by following this recipe, which uses nuts, dates, and dried fruit.
18. Canned salmon
Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 ounce provides 8 grams of protein and high amounts of a few other nutrients, including niacin, vitamin B12, and selenium (41).
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia (42Trusted Source, 43Trusted Source, 44Trusted Source).
You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.
19. Chia pudding
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 4 grams of protein in 1 ounce of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese (45).
Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits (46Trusted Source).
For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease (47Trusted Source).
To make chia pudding, soak chia seeds in milk for a few hours until it achieves a pudding-like consistency. Then add flavorings like vanilla and cocoa, as in this recipe.
20. Homemade granola
Granola is a baked snack that consists of rolled oats, nuts, and a sweetener like honey. It makes a filling snack due to its protein content. Most types of granola provide at least 4 grams of protein per ounce (17).
Store-bought granola tends to be high in added sugar, which can be avoided by making your own granola at home. All you have to do is bake oats, dried fruit, and seeds together, such as in this recipe.
Although it’s healthy in moderation, granola is quite high in calories. One cup provides almost 600 calories, so it’s easy to overdo it. To keep your intake in check, stick with a serving size of about 1/4 cup.
21. Pumpkin seeds
Pumpkin seeds are perfect for a quick snack, and they’re high in protein and some other valuable nutrients.
One ounce of pumpkin seeds contains 5 grams of protein, as well as a significant amount of fiber, magnesium, zinc, and polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E and carotenoids (48).
Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health (49Trusted Source, 50Trusted Source).
Furthermore, their protein and fiber contents make them a great snack to curb hunger until you’re able to eat a full meal. They can be eaten raw, or you can try roasting them with some spices. An appropriate serving size is about 1/4 cup (16 grams).
22. Nut butter
Nut butter is perfect for when you need a quick and portable high protein snack.
In the United States, you can find single-serving nut butter packs. They’re often found in the nut butter section or checkout lanes of many grocery stores.
One common brand is Wild Friends. Their single-serving almond butter packs contain 7 grams of protein and are made with only two ingredients — roasted almonds and sea salt.
Shop for Wild Friends peanut butter packs online.
Nut butters are quite nutrient dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals (22, 51).
23. Protein shakes
While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.
They can be made with several types of protein powder, including whey, egg white, soy, and pea protein.
Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack (12Trusted Source, 52).
In another study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same amount of calories (53Trusted Source).
Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal (54).
To make a protein shake, simply combine 1 scoop of protein powder, 1 cup of milk or juice, 1 cup of ice and fruit, if desired. Then pour it into a portable container so you can take it with you wherever you go.
24. Edamame
Edamame beans are immature soybeans that are 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 some of just about every nutrient that you need, including 17 grams of protein, 52% of your daily need for vitamin K, and over 100% of your daily need for folate (55).
Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.
To enhance the flavor of edamame, add spices and seasonings of your choice.
25. Avocado and chicken salad
Avocado and chicken salad is a tasty, filling, and portable snack. The combination of protein from the chicken and healthy fats from the avocado is sure to keep you full and satisfied.
Additionally, avocados are high in some important nutrients, including vitamin K, vitamin E, potassium, and folate (56).
To make this easy salad, simply combine cooked chicken breast and avocado with some seasonings and chopped veggies, such as in this recipe, which contains 22.5 grams of protein.
26. Fruit and nut bars
Fruit and nut bars are a crunchy and high protein snack that can be eaten on the go.
They’re typically prepackaged, which isn’t always the healthiest option. However, some brands use natural ingredients without added sugar.
Many fruit and nut bars contain added sugars, which should be limited in any healthy diet. GoRaw sprouted bars, Larabars, and RX bars are only sweetened with dates and pack 5–12 grams of protein per serving.
27. Lentil salad
A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup provides 18 grams of protein, along with high amounts of iron, folate, and manganese (57).
In addition, lentils provide over 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon (58).
The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help control diabetes and reducing the risk of heart disease and some types of cancer (59Trusted Source, 60Trusted Source, 61Trusted Source).
To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe.
28. Overnight oatmeal
Overnight oatmeal is easy to make, portable, and very nutritious.
Oats are high in protein and loaded with many vitamins and minerals. In addition, a 1-cup (234-gram) serving provides 16% of your recommended daily fiber intake (62).
Oats have been shown to promote fullness in several studies. This is likely due to their combination of healthy fiber and protein (63Trusted Source, 64Trusted Source, 65Trusted Source).
In one study, oats resulted in greater feelings of fullness and a reduced desire to eat, compared with ready-to-eat cereal with the same amount of calories (63Trusted Source).
Another study compared perceived hunger and food intake after consuming either oatmeal or oranges. Those who ate oatmeal experienced less hunger immediately after eating and consumed less food later on in the day (65Trusted Source).
To make overnight oatmeal, mix a 1/2 cup of milk with 1/2 cup of oats. For extra flavor, add some peanut butter, chia seeds, or fruit, as in this recipe. Place in a covered jar, refrigerate overnight, and it’ll be ready to enjoy as a healthy snack the next day.
29. Egg muffins
Egg muffins are a super healthy snack with lots of protein.
They’re made by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking the muffins.
They’re also very convenient, as they can be eaten hot or cold. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1–2 tablespoons of cheese.
This egg muffin recipe combines eggs with broccoli, onions, and bell peppers.
30. Cheesy popcorn
Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 grams per ounce (66).
In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate potato chips (67Trusted Source).
Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding Parmesan cheese, which provides 10 grams of protein per ounce (68).
To enjoy cheesy popcorn as a snack, simply combine 3 cups of popcorn with 2 tablespoons of Parmesan cheese.
The bottom line
High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.
While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time.
