If you’re always on the go, snacks can be a lifesaver when hunger strikes and you don’t have time to whip up a meal.
However, a lot of snacks these days are packed with refined carbs and sugar, which can leave you feeling unsatisfied and wanting more.
To keep your snacks healthy and filling, focus on ones that are rich in protein.
Protein is great because it helps you feel full by triggering hormones that curb your appetite, slows down digestion, and keeps your blood sugar steady.
You can find protein in many foods. Animal products like meat, seafood, eggs, and dairy are usually the richest sources. For those who follow a vegan or vegetarian diet, plant-based proteins from nuts, beans, and legumes can provide a good protein boost. Just make sure to mix up your plant-based proteins throughout the day to meet your needs.
It’s also beneficial for your health to get protein from a variety of sources. The U.S. Department of Agriculture suggests many people could benefit from eating more seafood and plant-based proteins.
So, here are 30 protein-packed snacks that are healthy and easy to grab on the go.
1. Jerky
Jerky is simply meat that’s been trimmed of fat, sliced into strips, and dried out. It’s a great snack because it’s both convenient and high in protein. For instance, beef jerky packs about 9 grams of protein per ounce.
You can find jerky made from beef, chicken, turkey, and even salmon. While you can buy it at most grocery stores, be aware that store-bought jerky often contains added sugars and artificial ingredients.
For a healthier option, try making your own jerky at home using just meat and your favorite seasonings.
2. Trail mix
Trail mix is a mix of dried fruit, nuts, and sometimes chocolate or grains. It’s a great source of protein, offering about 8 grams in a 2-ounce serving.
To boost the protein content, try adding almonds or pistachios, as they have more protein compared to nuts like walnuts or cashews.
Just keep in mind that trail mix can be high in calories due to the dried fruit and nuts. A handful at a time is a good serving size to avoid overdoing it.
3. Turkey roll-ups
Turkey roll-ups are a tasty and healthy snack packed with protein. They’re like sandwiches, but without the bread.
To make them, just lay a slice of turkey breast on a plate, add a slice of cheese (like cheddar), then top with a pickle or cucumber strip and a tomato slice. Roll it all up, and you’re good to go!
Each roll-up gives you around 12 grams of protein from the turkey and cheese, plus some extra nutrients and fiber from the tomato and cucumber. High-protein, low-carb snacks like these can help keep your blood sugar levels steady and regulate your appetite.
4. Greek yogurt parfait
Greek yogurt is a fantastic high-protein snack, with 20 grams of protein in a 200-gram serving. It’s more filling compared to regular yogurt because of its higher protein content.
Besides protein, Greek yogurt is also rich in calcium, which is great for your bones.
For a tasty and satisfying treat, try making a parfait. Layer 1 cup of Greek yogurt with granola and mixed berries. Adding 1/2 cup of granola will give you an extra 4 grams of protein. Just keep in mind that this makes a pretty large snack that’s high in calories, so you might not want to have it every day, depending on your overall calorie needs.
5. Veggies and yogurt dip
Veggies are awesome for snacking, but they’re not packed with protein on their own. You can boost your protein intake by dipping them in yogurt.
Yogurt dip is usually made by mixing yogurt with herbs and flavors like dill and lemon juice, just like in this recipe. For more protein, go for Greek yogurt—it has nearly double the protein compared to regular yogurt.
A 100-gram serving (about 1/3 to 1/2 cup) of Greek yogurt gives you 10 grams of protein.
To make things easy, whip up a batch of yogurt dip in advance and divide it into small containers. That way, you can grab one whenever you need a snack.
6. Tuna
Tuna is packed with protein and is a super healthy and easy snack. Just a 3-ounce serving of canned tuna gives you about 20 grams of protein, so it’s really filling.
On top of that, tuna is loaded with other good stuff like B vitamins and selenium, and it has a decent amount of omega-3 fatty acids.
7. Hard-boiled eggs
Eggs are super healthy because they have almost every nutrient your body needs. They’re especially rich in B vitamins and trace minerals.
Plus, they’re really versatile. Hard-boiled eggs are perfect for a quick and easy snack on the go.
One hard-boiled egg packs 6 grams of protein, which will keep you full until your next meal. Eating eggs can also help you eat fewer calories later in the day.
8. Peanut butter celery sticks
Celery sticks with 1–2 tablespoons of peanut butter make a tasty and simple snack. The peanut butter adds a good amount of protein, with 9 grams per 2-tablespoon (30-gram) serving.
Peanut butter and peanuts are great for keeping you full and can help curb your hunger between meals.
In a small, older study, people found peanut butter to be more filling than eating whole nuts like almonds or chestnuts.
9. No-bake energy bites
Energy bites are a yummy snack made by mixing ingredients like nut butter, oats, and seeds, then rolling them into balls.
The best thing about energy bites is that you don’t need to bake them. You can make a batch in advance so you always have a quick snack ready to grab.
Here’s a recipe for chocolate chip energy balls that gives you 4 grams of protein per ball.
If you use protein powder in your diet, try a recipe that includes it. This recipe for peanut butter energy bites boosts the protein to over 6 grams per ball.
10. Slice of cheese
Cheese is not only a quick and easy snack but also super healthy and filling. It’s packed with calcium, phosphorus, and selenium, and it has small amounts of other important nutrients.
Cheese is also rich in protein. Just one slice of cheddar cheese gives you 7 grams of protein, which can help keep you feeling full.
In one study, overweight men ate less overall after snacking on cheese, cutting their calorie intake by 9%. Another study showed that kids who snacked on cheese and vegetables needed fewer calories to feel full compared to those who ate potato chips.
A good serving size for cheese is about 1–2 ounces (28–57 grams). Since cheese is high in calories, it’s best to enjoy it in moderation.
11. Handful of almonds
Eating a handful of almonds or another nut is a great way to get some protein for a snack.
One ounce of almonds gives you 6 grams of protein and is also packed with vitamin E, riboflavin, trace minerals, and healthy fats.
Regularly snacking on almonds can offer various health benefits and might even help with weight management.
Just remember, almonds are high in calories, so stick to the recommended serving size. A handful is about 22 almonds.
12. Roasted chickpeas
Chickpeas, also known as garbanzo beans, are packed with nutrients and are a fantastic source of fiber.
If you’re vegetarian or vegan, chickpeas are a great snack choice because they provide plant-based protein.
Just half a cup (82 grams) of cooked chickpeas gives you 7 grams of protein and 6 grams of fiber, along with a bunch of vitamins and minerals. They’re especially high in folate, iron, magnesium, phosphorus, copper, and manganese.
The mix of fiber and nutrients in chickpeas can help lower the risk of heart disease, type 2 diabetes, and some cancers.
One delicious way to enjoy chickpeas is to roast them with simple seasonings and olive oil. Roasted chickpeas are crunchy and easy to take with you, making them a perfect snack for when hunger strikes.
13. Baked tofu
Tofu is a great source of protein. It’s well-known for being a top choice for vegans and vegetarians, but it’s a healthy protein option for anyone.
Tofu is made from soybeans that are ground, cooked, and pressed to create a solid curd.
A 3-ounce (84-gram) serving of firm tofu provides 9 grams of protein, making it a satisfying snack.
Baked tofu cubes are super easy to pack and take with you. Check out this recipe for baked tofu that’s coated in vegetable oil and seasoning for a delicious, crispy texture.
14. Cottage cheese
Cottage cheese is packed with protein and makes for a filling, on-the-go snack.
Just half a cup (113 grams) of cottage cheese contains 14 grams of protein, which makes up 69% of its calories.
It’s also rich in other essential nutrients like calcium, phosphorus, selenium, vitamin B12, and riboflavin.
You can enjoy cottage cheese by itself or mix it with fruits and nuts for a tasty, satisfying snack.
15. Apple with peanut butter
Apples and peanut butter make a delicious combo that’s not only tasty but also packed with nutrients and protein.
The fiber and antioxidants in apples can boost gut health and lower heart disease risk. Peanut butter, on the other hand, can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
Even though peanut butter is good for you, it’s high in calories, so it’s best to enjoy it in moderation.
A medium apple with 2 tablespoons (30 grams) of peanut butter gives you 9 grams of protein and also provides some vitamin C and potassium.
Also Read: Latest Muscle Recovery Tools Reviewed for 2024
16. Roasted watermelon seeds
When you’re munching on a slice of watermelon, you might usually avoid the seeds. But those seeds actually have some great nutrients like protein, zinc, and iron. Plus, they can be roasted into a crunchy, tasty snack.
One ounce (28 grams) of roasted watermelon seeds has about 8 grams of protein.
You can roast the seeds yourself in the oven or buy them already roasted. There’s also watermelon seed butter, which you can use as a spread instead of nut butter in your snacks or recipes.
17. Protein bars
Protein bars are a convenient way to get a good dose of protein.
But watch out—many store-bought bars are packed with added sugars, sweeteners, and other extras you don’t need.
You can make your own at home with this recipe, which uses seeds, dried fruit, and protein powder. Each bar gives you 9 grams of protein. If you want a lighter snack, you can skip the chocolate topping.
If you’d rather buy protein bars, look for ones with fewer additives and healthier ingredients.
18. Canned salmon
Canned salmon is a fantastic, high-protein snack that’s easy to take with you anywhere. Just 1 ounce (28 grams) gives you over 6 grams of protein, plus important nutrients like niacin, vitamin B12, and selenium.
Salmon is also rich in omega-3 fatty acids, which can help reduce inflammation and lower your risk of heart disease, depression, and dementia.
You can enjoy canned salmon on its own or add a pinch of salt and pepper for extra flavor. It’s delicious with crackers or chopped veggies.
For added convenience, you can find single-serving pouches of cooked salmon that are perfect for taking on the go.
19. Chia pudding
Chia pudding has become a popular snack lately, and it’s easy to see why. It’s not only tasty but also packed with protein and healthy nutrients.
One ounce of chia seeds has 4 grams of protein and also provides calcium, phosphorus, and manganese. Plus, chia seeds are rich in omega-3 fatty acids, which offer several health benefits, including lowering triglyceride levels and reducing heart disease risk.
To make a protein-rich chia pudding, use cow’s milk or a high-protein milk alternative like soy milk. A cup (240 milliliters) of cow’s milk adds 8 grams of protein to your pudding, while soy milk adds about 7 grams, depending on the brand.
Soak the chia seeds in milk for a few hours until it thickens into a pudding-like texture. You can add flavors like vanilla and cocoa, or even top it with fruit or caramel for an extra treat.
20. Homemade granola
Granola is a tasty baked snack made from rolled oats, nuts, and a sweetener like honey. Store-bought granola often has some protein—about 4 grams per half-cup serving—but it can also be loaded with sugar and calories.
If you want more protein and less sugar, try making your own granola at home. Just bake oats, nuts, and seeds together, like in this recipe, which includes protein powder for an extra boost. This recipe gives you 9 grams of protein per third cup of granola.
Granola is healthy in moderation, but it can be high in calories. A third-cup serving of this homemade version can have nearly 300 calories, so it’s easy to go overboard. Try using granola in small amounts to top off yogurt or berries.
21. Pumpkin seeds
Pumpkin seeds make a fantastic quick snack, packed with protein and other valuable nutrients.
Just one ounce (28 grams) of pumpkin seeds gives you 5 grams of protein, along with fiber, magnesium, zinc, and healthy fats. They also have antioxidants like vitamin E and carotenoids that can help fight disease.
Eating pumpkin seeds might even help prevent certain cancers and support heart health due to their healthy fats. Plus, the protein and fiber in them make for a great hunger-busting snack until your next meal. You can enjoy them raw or try roasting them with your favorite spices.
22. Nut butter
Nut butter is a great choice for a quick and portable high-protein snack.
In the U.S., you can find single-serving packs of nut butter in the nut butter section or at checkout lanes in many grocery stores.
Alternatively, you can scoop your favorite peanut butter or almond butter into small containers for easy snacking on the go.
Nut butters are packed with nutrients, offering healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. For example, a 2-tablespoon (30-gram) serving of peanut butter has 9 grams of protein.
23. Protein shakes
While getting your protein from whole foods is great, protein shakes are a super easy snack that can boost your protein intake and provide extra nutrients.
You can use different types of protein powder, like whey, egg white, soy, or pea protein.
Whey protein, in particular, might help you feel fuller. In one small study, men who had a snack bar with whey protein ate significantly fewer calories later compared to those who had a lower-protein snack. Another study found that yogurt with added whey protein reduced appetite more than a carb-heavy snack with the same calories.
Generally, a scoop of protein powder gives you 20–25 grams of protein, which can keep you satisfied until your next meal.
To make a protein shake, just blend 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and some fruit if you like. Pour it into a portable container, and you’ve got a handy snack ready to go!
24. Edamame
Edamame beans are young soybeans still in their pods. They’re packed with protein, vitamins, and minerals, making them a quick and easy snack.
A cup of edamame gives you 18 grams of protein, plus plenty of vitamin K and folate.
Usually, edamame is steamed, but you can find precooked and frozen edamame at many stores that just need a quick microwave heat. Once heated, you can pop them into a portable container and enjoy them on the go.
To add some extra flavor, try sprinkling on your favorite spices and seasonings.
25. Canned sardines
Even though they’re not very popular in the U.S., canned sardines are a handy and nutritious snack.
These little fish are packed with protein, calcium, and other essential nutrients. One Pacific sardine (38 grams) has 8 grams of protein.
Sardines are also rich in omega-3 fatty acids, which can help protect your heart and reduce inflammation.
They have a salty, slightly fishy flavor, which some people love. You can enjoy them straight from the can, on a cracker, or as part of Mediterranean dishes.
