30 High Protein Snacks That Are Healthy and Portable

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 — for example, beef jerky containsTrusted Source an impressive 9 grams (g) of protein per ounce (28 g).

Beef, chicken, turkey, and salmon are often made into jerky. You can find it at most grocery stores, but store-bought versions are typically high in added sugar and artificial ingredients.

You can also make jerky using only meat and some seasonings.

Trail mix consists of dried fruit and nuts and sometimes includes chocolate and grains. It’s a good source of protein, providingTrusted Source about 5.5 g in a 50-gram (g) serving.

You can increase the amount of protein in trail mix by using almondsTrusted Source or pistachiosTrusted Source, which are slightly higher in protein than other nuts, such as walnutsTrusted Source or cashewsTrusted Source.

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

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 without the bread.

Snacks 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.

You can make roll-ups by placing a slice of turkey breast on a plate, topping it with a slice of cheese, such as cheddar, and placing a pickle or strip of cucumber and a tomato slice on top. Then, roll everything into a wrap.

Each wrap provides about 6.5 g of protein from the turkeyTrusted Source and cheeseTrusted Source and some extra nutrients and fiber from the tomato and cucumber. You can increase the protein amount by adding more slices of turkey.

Greek yogurt is a healthy and high protein snack, with 16 gTrusted Source of protein per container or 156 g serving. It has is more filling than yogurts with lower protein content.

In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health.

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

Adding 1/2 cup (61 g) of granola to your yogurt can add protein. However, this makes a large snack that’s high in calories, so depending on your overall calorie needs, you may not want to snack on this every day.

Veggies are great for snacking but not very high in protein. Pairing them with yogurt dip can increase your protein intake.

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 as much protein as regular yogurtTrusted Source.

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

For convenience, you can make a batch of yogurt dip ahead of time and portion it into snack-size containers to grab it when you need it.

Tuna is loaded with protein and makes a very healthy and convenient snack. One 171-g of canned tuna contains an impressive 50 gTrusted Source of protein, which makes it extra filling.

Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids.

Eggs are undeniably healthy, containing almost every nutrient your body needs. They’re particularly high in B vitamins and trace minerals.

In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.

One hard-boiled egg provides almost 4 gTrusted Source of protein, which will keep you full and satisfied until your next meal. Eggs’ fullness-promoting properties may also reduce the calories you consume later in the day.

Celery sticks spread with 1 to 2 tablespoons (tbsp.) of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 7 gTrusted Source of protein per 2-tbsp. (30-g) serving.

Peanut butter and peanuts may help you feel full and promote feelings of fullness when consumed between meals.

Energy bites are a delicious snack made by combining various 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 make a batch ahead of time to have a snack available when you need to grab one and go.

If you include protein powder in your diet, consider trying a recipe that uses it. For instance, pumpkin spice energy balls with protein powder, dates, coconut, and flaxseed meal provide 9 g of protein per serving.

Matcha superfood energy bites containing pecans, matcha powder, protein powder, and dates contain about 4 g of protein per bite.

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.

Furthermore, cheese is rich in protein. Just one slice 17-g slice of cheddar cheese provides about 4 gTrusted Source of this nutrient, which may helpTrusted Source you feel less hungry.

A reasonable portion size for cheese is around 1 to 2 oz (28 to 57 g). Since it contains a significant number of calories, it’s best consumed in moderation.

Eating a handful of almonds or another type of nut for a snack is a simple way to consume more protein.

One ounce of almonds (about 28 g) provides 6 gTrusted Source of protein and good amounts of vitamin E, riboflavin, trace minerals, and healthy fats.

Almonds are also associatedTrusted Source with other health benefits, including diversity of the gut microbiome and reduced risk factors for cardiovascular disease.

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.

Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile and an excellent source of fiber.

As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet.

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

One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them and enjoy them when hunger hits.

Tofu is a rich source of protein. While it’s particularly known for being vegan- and vegetarian-friendly, tofu is a nutrient-rich protein source for any diet.

Tofu is made from soybeans that have been ground, cooked, and pressed to produce a solid curd.

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

Cubes of baked tofu are easy to pack up and enjoy on the go. You can try baking tofu that’s tossed in vegetable oil and seasoning for a crispy coating.

Cottage cheese is known for being high in protein. It’s a filling snack that you can eat on the go.

A half-cup (113 g) of lowfat cottage cheese has 14 gTrusted Source of protein, which makes up 69% of its total calorie content.

Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin.

You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

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 may increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.

Despite peanut butter’s positive effects on your health, it’s fairly high in calories, so it’s best consumed in moderation.

A snack of a medium appleTrusted Source with 2 tbsp. (30 gTrusted Source) peanut butter provides about 7.4 g of protein and some other nutrients, such as vitamin C and potassium.

When enjoying a slice of watermelon, you might be in the habit of eating around the seeds.

Those seeds contain protein, zinc, and iron. You can roast them to make a crunchy, satisfying snack.

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

You can roast watermelon seeds in the oven or buy them pre-roasted.

Watermelon seed butter is a spread you can purchase to replace nut butter in snacks or recipes.

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

However, many store-bought versions are high in added sugar or sweeteners and other unnecessary ingredients.

You can make a batch on your own by using seeds, dried fruit, and protein powder.

If you prefer to buy protein bars, consider choosing healthier options with minimal additives.

Canned salmon is an excellent high protein snack you can take wherever you go. Just 3 oz (85 g) provides more than 19 g of protein and other nutrients, including niacin, vitamin B12, and selenium.

Salmon also provides anti-inflammatory omega-3 fatty acids, which may lower your risk of heart disease, depression, and dementia.

You can eat canned salmon on its own, add some extra flavor with pepper, or pair it with crackers or chopped veggies.

Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go.

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 gTrusted Source of protein in 1 oz of chia seeds, which provide some other nutrients, such as calcium, phosphorus, and manganese.

Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits.

For example, snacking on chia seeds may help lower triglyceride levels, which can reduce the risk of heart disease.

To make a protein-rich chia pudding, use cow’s milk or a high protein milk alternative such as soy milk. One cup (240 milliliters) of cow’s milk adds 8 gTrusted Source of protein to your pudding, while soy milk adds about 7 gTrusted Source, depending on the brand.

Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency. You can add flavorings such as raspberry or blueberry. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit.

Granola is a baked snack consisting of rolled oats, nuts, and a sweetener such as honey. Many store-bought granolas provide some protein, about 5 gTrusted Source per 3/4-cup (57-g) portion. But they also tend to be very high in sugar and calories.

You can make your own version at home to get more protein and less sugar in your granola. All you have to do is bake oats, nuts, and seeds together. You can also add protein powder for an extra boost.

Although healthy in moderation, granola can be high in calories. Consider using granola in small amounts to garnish a cup of yogurt or berries.

Pumpkin seeds are great for a quick snack and contain protein and some other valuable nutrients.

One ounce (28 g) of pumpkin seeds contains 8.5Trusted Source g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide beneficial antioxidants, including vitamin E and carotenoids.

Some research suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health.

Furthermore, their protein and fiber content makes them a great snack to curb hunger until you can eat a full meal. You can eat them raw, roast them with spices, or include them in a homemade trail mix or granola.

Nut butter is a good option for a quick and portable high protein snack.

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

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

Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. (30-g) serving of peanut butter contains 7 gTrusted Source of protein.

While it’s usually recommended to get your protein from whole food sources, protein shakes make for an easy snack that will add protein and other nutrients to your diet.

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

Whey protein, in particular, may be beneficial for fullness.

Generally, a scoop of wheyTrusted Source or soyTrusted Source protein powder provides about 25 g of protein, which may help keep you full until your next meal.

To make a protein shake, you can simply blend 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit if desired. Then, pour the mixture into a portable container so you can take it with you wherever you go.

Edamame beans are immature soybeans 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 just about every nutrient you need, including 13 gTrusted Source of protein and large amounts of vitamin K and folate.

Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen edamame 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.

Canned sardines can be a convenient and nutritious snack.

These small fish are rich in protein, calcium, and other nutrients. One Pacific sardine (38 g) canned in tomato sauce contains 8 gTrusted Source protein.

The omega-3 fatty acids found in sardines may help protect your cardiovascular health and reduce inflammation in your body.

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

Quinoa is a grain-like food that’s gluten-free and a good source of protein, vitamins, and minerals.

One cup of cooked quinoa contains 8 gTrusted Source of protein.

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

For a quick snack, try eating cooked quinoa like a hot cereal, topped with cinnamon and a drizzle of honey.

A lentil salad is a great snack. It’s highly nutritious and a great plant-based source of protein. In fact, 1 cup of cooked lentils provides 18 gTrusted Source of protein, along with large amounts of iron, folate, and manganese.

In addition, lentils provide more than 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.

The combination of protein, fiber, and carbohydrates in lentils is especially helpful for promoting fullness. Consuming them regularly may help manage diabetes and reduce the risk of heart disease and some types of cancer.

To make a lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice. To add flavor, top with balsamic vinegar and olive oil.

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

Oats contain many vitamins and minerals. In addition, a 1/2-cup (40-g) serving provides about 13%Trusted Source of your recommended daily fiber intake.

Oats have been shown to promote fullness in several studies. This is likely due to their fiber content.

However, oats are not very high in protein on their own. One-half cup of oats contains about 5 gTrusted Source of protein.

To turn overnight oats into a protein-rich snack, you can add protein add-ins such as cow’s milk or soy milk, Greek yogurt, nut butter, and protein powder.

An overnight oats recipe with cow’s milk, peanut butter, and protein powder boasts 20 g of protein per serving. To make a snack-size version, portion the overnight oats mixture into several small containers before chilling it overnight.

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

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

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 tbsp. of cheese.

Some mix-ins to try include spinach, onions, and bell peppers.

Popcorn is a popular and healthy snack that provides B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber, with 4 gTrusted Source per ounce (28 g).

In addition, some research suggests that popcorn is a particularly filling snack. In a small 2012 studyTrusted Source, participants who snacked on popcorn were less hungry and ate less than those who snacked on potato chips.

Despite popcorn’s filling effects, it’s not incredibly high in protein. You can significantly increase its protein content by adding nutritional yeast, which provides 3 gTrusted Source of protein per 2-tbsp. serving.

In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. To enjoy “cheesy” popcorn as a snack, simply combine 3 cups of popcorn with 2 tbsp. of nutritional yeast and a pinch of salt.

High protein snacks are important 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 you can enjoy even when you’re crunched for time.