15 High Protein Snacks That Are Healthy and Portable
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When you live a busy "AG" 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.
Here are 15 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).
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.
Recommendation: Kirkland Brand at Costco
2. Trail mix
Trail mix is a combination of dried fruit and nuts that are sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams in a 2-ounce serving.
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.
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.
Recommendations: Power up Individual Snack Bags at Costco
3. 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.
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.
4. 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).
Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals.
One study found peanut butter to be more filling than whole nuts, such as almonds or chestnuts.
5. 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.
6. 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.
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 grams of this nutrient, which may help suppress your appetite.
In one study of overweight men, calorie intake decreased by 9% after they consumed cheese for a snack.
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.
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.
7. Handful of almonds
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up protein.
One ounce of almonds provides 6 grams of protein and high amounts of vitamin E, riboflavin, trace minerals, and healthy fats.
Snacking on almonds regularly is associated with many other health benefits and may even help you control your weight.
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.
8. 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.
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.
9. 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.
Cottage cheese is also a good source of some 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. Also, try adding cottage cheese to your morning scramble with eggs. IT'S DELICIOUS, along with giving it that extra boost of protein, and healthy fats first thing in the morning.
10. 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.
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.
11. 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.
Most beef sticks contain about 6 grams of protein per ounce (28 grams), but the link below to 1st Phorm Beef sticks has a whopping 20 grams of protein. I also highly recommend Dakota Pure Bison Sticks use code "FarmFit", they are naturally low in fat but pack a BIG protein punch - 15g of Protein per stick!!
12. 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.
13. 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 I recommend to my Clients is American Dream Nut Butter. Their single-serving almond butter packs contain 7 grams of protein and are made with only two ingredients — roasted almonds and sea salt.
Nut butter is quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals.
14. 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, Lara bars, and RX bars are only sweetened with dates and pack 5–12 grams of protein per serving.
15. 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.
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.
Generally, a scoop of protein powder provides about 20 grams of protein, which is sure to keep you full until your next meal.
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.
Or Purchase these quick-and-grab brands (Premier-30g of Protein | Core Power Elite-42g of Protein).
The Bottom Line
High-protein snacks are essential 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.