Are you on a high protein diet but struggling to find great high protein snacks when you are on the go? You came to the right place!
Life can get pretty hectic. We have errands to run, classes to go to, and recreational activities to attend.
And when we’re on the go, we’re bound to get hungry.
At times like this, it’s crucial to have a snack to keep you going.
But many snacks contain a ton of refined carbs and sugar. So they give you a sugar high and a sugar crash.
And they leave you craving more.
That’s where High Protein Snacks come in handy. They don’t give you a sugar high and then a sugar crash.
So you have a lasting energy boost.
Also, High Protein Snacks are pretty filling. So you can eat less, yet still, feel satisfied. Yay!
Today I’m sharing 23 High Protein Snacks on the Go. Not only are they delicious, but they’re nutritious too.
So, what are you waiting for? Let the snacking begin!
Are you a meat-lover? Then snack on some jerky.
Jerky is exceptionally rich in protein. A one-ounce serving of beef jerky contains 9 grams of protein.
That’s about 20% of your daily protein needs. Yet, it contains only 115 calories.
So, it makes for a great low-calorie snack too.
Plus, jerky comes in various options. These include salmon, turkey, and chicken.
So, you don’t get bored eating it.
Keep in mind, jerky is often high in salt. So when choosing jerky, look for low salt options.
This beef jerky here contains about 50% less salt than regular beef jerky. And it has a nice balance of sweet and umami.
Your tastebuds will be delighted.
2. Greek Yogurt
Looking for an upgrade to traditional yogurt? Try Greek Yogurt instead.
A 4 ounce of Greek Yogurt contains 12 grams of protein. That’s about twice as much protein as traditional yogurt.
Yet, it contains about half the amount of carbs. So it makes for a great low-carb snack.
It’s also rich in calcium which you need for strong bones. And it’s rich in probiotics which are good for your immune system.
So, eat up that Greek yogurt.
To make it even yummier, add some blueberries. Or you can add a bit of high protein granola.
I recommend this high-protein granola here. It contains 8 grams of protein per serving.
And it’s low carb and keto-friendly too.
Do you love your seafood? Snack on some tuna.
A 3-ounce serving of tuna contains 22 grams of protein. That’s more than 40% of your daily protein needs.
It’s also rich in omega-3s. So it gives your brain a boost.
And it’s really high in selenium, a potent antioxidant.
Add some whole wheat crackers – and you’ve got a really yummy snack.
Looking for even more convenience? You can try tuna pouches like these.
The tuna is packed in single-serve tuna packs. Just pop one – or two in your bag and go.
Looking for a vegan-friendly snack? You can’t go wrong with almonds.
Almonds top the list for nuts when it comes to protein content.
A one-ounce serving of almonds contains 6.0 grams of protein. That’s as much protein as one large hard-boiled egg!
And it provides 1/3 of your daily manganese needs. So it’s good for your bones.
Now almonds are high in calories. So, it’s best to stick to the recommended serving size.
Also, choose dry-roasted almonds like these. That way, you’re not getting extra calories from oil.
Looking for some more vegan-friendly treats? Munch on some pistachios.
Pistachios are one of the most protein-friendly nuts. A one-ounce serving contains 6.0 grams of protein.
It’s also a good source of manganese and phosphorus. So, like almonds, it’s good for your bones.
Keep in mind that pistachios are also high in calories. So watch your portion size.
If you’re eating them right out of the bag, it can be easy to overdo them.
If you can, also choose in-shell pistachios like these. That’s because opening the shells takes time.
So you eat more mindfully. This can help you shave a lot of calories.
6. Hard-Boiled Eggs
Did you think hard-boiled eggs were just “breakfast food?” You may want to rethink that.
Hard-Boiled Eggs are pretty portable. And they’re packed with protein.
In fact, a large hard-boiled egg contains 6.0 grams of protein. They also contain B vitamins which are good for your brain.
Boiling eggs on a stovetop can be a bit hit-and-miss. But using an egg maker makes it so much easier.
I like this egg maker here. That’s because it has an auto-shut-off function.
So you don’t have to worry about your eggs overcooking.
Cheese is also a convenient snack to pack. You can get it in so many forms.
You can get it cubed, strung, or even in circular packets, like Mini Babybels. The options are endless.
Good thing that cheese is rich in protein too!
A one-ounce serving of cheddar cheese contains 7.0 grams of protein. It also contains bone-building minerals like calcium and phosphorus.
Want even more protein? Add some high-protein crackers.
These high-protein crackers here contain 5 grams of protein per serving. They’re also a good source of fiber.
So, they’re pretty filling.
8. Cottage Cheese
A while back, cottage cheese was classic diet food. And for a good reason.
A 4-ounce serving of low-fat cottage cheese contains 13 grams of protein. All for just 97 calories.
Cottage cheese can be pretty tasteless on its own. So to amp up the taste, you can just add some fruit.
Some good choices are blueberries or raspberries.
9. Roasted Chickpeas
Craving potato chips? Munch on some roasted chickpeas instead.
Roasted chickpeas are a good source of plant-based protein. A 3-ounce serving contains 8 grams of protein.
So they’re definitely more filling than potato chips.
To make them, you’ll need olive oil, drained chickpeas, and spices.
Like them spicy? You can add cumin, cayenne pepper, and chili powder.
Like them sweet? You can add cinnamon and honey.
Toss your chickpeas in olive oil and seasoning. Then bake for about 45 minutes.
Don’t have time to make them from scratch? You can buy pre-packaged roasted chickpeas instead.
These ones here come in sea salt, ranch, and chili-lime flavors. So you won’t get bored.
10. Hummus and veggies
Need a yummy way to enjoy your veggies? Dip them in hummus.
You’ve got the creaminess of the hummus. And you’ve got the crunchiness of the veggies – it’s so addictive.
A 3-ounce serving contains 7 grams of protein. Hummus is also a good source of magnesium, phosphorus, and manganese.
So you’re doing your bones a world of good.
11. Protein Bars
Craving chocolate bars? Have a protein bar instead.
They’re tasty and packed with, well, protein. On average, protein bars contain about 10 to 20 grams of protein.
Now that’s a whole lotta protein! They’re often good sources of calcium, potassium, and iron.
Now they often contain a ton of sugar and processed ingredients. So read the ingredient label carefully.
12. Chia Pudding
Need a tasty pick-me-up in the middle of the afternoon? Try my Chia Pudding.
It’s creamy, sweet, and full of vanilla flavor. And it contains a ton of plant-based protein – 16 grams of protein, to be exact.
Making it is pretty straightforward. All you need are 6 ingredients.
These are chia seeds, almond milk, vanilla extract, maple syrup, salt, and vanilla protein powder.
Put all your ingredients in a bowl, mixing well. Then refrigerate overnight.
Then place your chia pudding in Mason jars to go.
To keep this pudding plant-based, you can use this vegan vanilla protein powder. One serving contains 21 grams of plant-based protein.
13. Roasted Pumpkin Seeds
Need another vegan snack? Grab some roasted pumpkin seeds.
A 3-ounce serving contains 5 grams of protein. It also contains zinc and copper.
So, it gives your immune system a boost too.
For extra convenience, you can get these pre-packaged roasted pumpkin seeds.
Or, to save money, you can make them yourself. Scoop the seeds from a pumpkin.
Rinse and dry your pumpkin seeds. Then toss them in olive oil, salt, and pepper.
Bake for about 25 minutes. Easy peasy.
14. Protein Shakes
Do you need a good post-workout snack? Have a Protein Shake.
Mix one scoop of protein powder with water – and you’re good to go.
Some protein powders have lots of sugar. This is to give your shakes that milkshake taste.
To cut down on the sugar, look for a sugar-free protein powder. This one here is sweetened with monk fruit extract.
So you get the sweetness without blood sugar spikes.
15. Cheesy Popcorn
What’s even better than popcorn? Cheesy Popcorn.
Air-popped popcorn is a good source of fiber. In fact, 3 cups provide 15% of your daily fiber needs.
So, it’s an excellent alternative to potato chips.
Now popcorn doesn’t contain a ton of protein on its own. Three whole cups contain just 3.0 grams of protein.
Where you’re getting most of the protein is the cheese – in particular, Parmesan cheese.
One ounce of Parmesan cheese contains 6.0 grams of protein. And it provides 1/3 of your daily calcium needs too.
Want your Cheesy Popcorn vegan? You can add nutritional yeast instead.
One ounce of nutritional yeast contains 14.0 grams of protein. And it includes lots of brain-boosting B vitamins.
Want some Asian eats? Have some Edamame.
It’s bright, crunchy, and light. In fact, ½ cup of cooked edamame has 94 calories.
It also includes a ton of minerals. These include manganese, folate, magnesium, and phosphorus.
So you can feel good eating it.
Most grocery stores carry pre-cooked and frozen edamame. So all you need to do is heat it in a microwave.
Then place it in a storage container to go.
To add even more flavor, you can roast your edamame in the oven. Just toss your edamame in olive oil, salt, garlic, and pepper.
Then place on a baking sheet and bake for 20 minutes. Flip halfway through.
Looking for a bit more convenience? You can get pre-packaged dry-roasted edamame here.
17. Peanut Butter and Celery Sticks
Looking to satisfy your sweet tooth and get in more veggies? Have some peanut butter and celery sticks.
You’ve got the sweet nuttiness of the peanut butter. And you’ve got the crunchiness of the celery.
Who knew healthy eating could be this yummy?
Two tablespoons of peanut butter contain 7.0 grams of protein. It’s also a good source of selenium, a powerful antioxidant.
Now a two-tablespoon serving contains 190 calories. So, it is higher on the calorie side.
So if you’re watching your calories, you may want to have it less often.
Or you can use powdered peanut butter instead. Powdered peanut butter is made from pressed roasted peanuts.
By pressing the peanuts, most of the oil is removed. So you get all the protein without all of the calories.
In fact, powdered peanut butter contains about 70% fewer calories.
Want to give powdered peanut butter a try? You can get some here.
18. Peanut Butter and Dates
Are chocolate bars calling your name? Have Peanut Butter and dates instead.
The dates give you a pleasant caramel taste. And the peanut butter adds that smooth, nutty flavor.
So, the combination tastes kind of like Mars bars – but healthier.
Dates are rich in potassium which is vital for healthy blood pressure. And they contain bone-building minerals like manganese and magnesium.
And they’re rich in fiber. So combined with protein-filled peanut butter, your tummy will feel quite full.
Still, want a chocolate bar? These Peanut Butter Cookie Larabars are a good alternative.
They’re yummy and made with just 3 ingredients. These are dates, peanuts, and sea salt.
One bar contains 7 grams of protein. It also includes 4 grams of fiber.
Are you a chocoholic? My Chocolate Protein Overnight Oats are sure to satisfy your cravings.
They’re great not just for breakfast, but for snacking on too.
They’re creamy, silky, and full of yummy chocolate goodness. And they’re packed with protein.
In fact, one serving contains 33 grams of protein.
Making the oats is relatively easy. Just mix together all your ingredients, except the rolled oats.
Then pour your mixture over your rolled oats, mixing well. Let soak in a sealable food container overnight.
To make it even more portable, I like to use Mason jars like these. They’re airtight and leakproof.
So you don’t have to worry about your Overnight Oats spilling.
20. Low Fat Chocolate Milk
Need another chocolate fix? Have some Low Fat Chocolate Milk.
One cup has 8 grams of protein. It also provides about 1/3 of your daily calcium and phosphorus.
So, it promotes bone health.
To keep your chocolate milk cold, you can freeze it the night before. Then place it in your lunch bag.
Or you can put refrigerated chocolate milk in a high-quality insulated water bottle. This insulated water bottle keeps liquids cold for 24 hours.
And it’s BPA-free.
Need something to eat with your Chocolate Milk? My Lemon Protein Balls are a great option.
They’re light, refreshing, and citrusy. One Lemon Protein Ball contains just 41 calories.
Yet, it contains 2.4 grams of protein. So two of them should fill you up nicely.
Making them is pretty straightforward. Just mix your dry ingredients with your wet ingredients.
Then grate in your lemon zest using a citrus zester like this. Next, combine until smooth.
Finally, roll our dough into balls and place them in the fridge.
22. Pork Rinds
Looking for a keto-friendly alternative to potato chips? Have some Pork Rinds.
They give you all of the crunchiness – without all of the carbs. So they’re perfect for your keto lifestyle.
And they contain a ton of protein. In fact, a ½ ounce serving contains 8 grams of protein.
It also provides 5 grams of fat. So it fuels your ketosis.
Besides using it as a snack, you can use it to bread your meats. You can even use them as “croutons” for your salads.
If you’d like to get some pork rinds, you can get some here.
23. Keto Egg Bites
Need some more keto eats? Give my Keto Egg Bites a try.
They’re moist and delicious. You’ve got the creaminess of the eggs.
And you’ve got the cheesiness of the cheddar cheese. These pair nicely with the saltiness of the ham.
Bet you can’t have just one!
What’s more, one Keto Egg Bite contains 3.4 grams of protein. All for just 43 calories.
So you can definitely have more than one – and still, be on track with your goals.