33 High-Protein Snacks That Are Healthy and Portable

High-protein snacks can satisfy hunger between meals and provide nutrients as part of an overall healthy diet.

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1.

Jerky

Jerky is an excellent high-protein, low-carbohydrate snack.

A person eats chia pudding topped with fruit

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It is shelf-stable, portable, and easy to pull out and eat for a quick snack.

Mix your chia seeds with 4 ounces ofcows milkto add 4 more grams of protein when making chia pudding.

For a vegan option, you could substitute soy milk for an extra 3.5 grams of protein.

Edamame

Edamameare immature green soybeans packed with protein, fiber, calcium, vitamin C, and iron.

Their tough, green, fuzzy shells are edible, though likely hard to chew.

Most often, edamame is eaten shelled.

They can be enjoyed hot or cold.

Cheese

Cheesesticks or sliced cheese are an easy and portable snack option.

Plus, you get important calcium and other nutrients.

Some of the most popular varieties of cheeses include:

5.

Two large whole eggs provide around 145 calories and 12.5 grams of protein.

For an easy grab-and-go snack, keep your peeled, hard-boiled eggs in the fridge.

A 3-ounce serving contains more than 19 grams of protein!

Apple Slices Wrapped in Turkey

Turkey and apples are a sweet and savory combo.

If adding dried fruit, look for options without added sugars.

A typical trail mix may contain anywhere from 5 to 10 grams of protein per serving.

Hummus With Vegetables

Hummusis a flavorful plant-based dip traditionally made fromchickpeasand tahini (sesameseed paste).

Celery With Peanut Butter

Celerypairs well with a variety of foods, which makes it a great snack.

Spread some peanut butter on top for a boost of protein and healthy fats.

An average egg muffin contains anywhere from 5 to 8 grams of protein.

Protein Smoothie

The best thing about smoothies is you could make them however you want.

If desired,protein powderorcollagenpeptide supplements can be added to your smoothie.

Roasted Chickpeas

Roasted chickpeas are a great way to mix up your usual snack routine.

For convenience, you might find store-bought roasted chickpeas at most supermarkets.

Canned tuna is a high-quality protein that is convenient and affordable.

Pair with some whole wheat crackers.

This makes for a filling and flavorful afternoon pick-me-up.

Tofu Nuggets

Tofuis a soy-based protein that is versatile and vegan- and vegetarian-friendly.

A 3-ounce serving of firm tofu provides 9 grams of protein.

Make a plant-based version of a childhood classic by making tofu nuggets.

Bake in the oven or air fryer until crispy for a protein-packed snack.

Turkey Roll-Ups

Turkey roll-ups are a filling and simple favorite for people on the go.

Combined, the turkey and cheese deliver about 10 grams of protein.

Roasted Watermelon Seeds

Never spit out another watermelon seed.

This quick, tasty snack delivers 8 grams of protein in a 1-ounce serving.

Pistachios

Seeds and nuts are some of the best sources of quick protein.

Of all your options, though, pistachios are the best of the best.

These yummy favorites have more protein than walnuts, cashews, and all other popular nuts.

In fact, 1 ounce of pistachios packs in 6 grams of protein.

Soy Milk

Grab a glass of this plant-based milk as a healthy, nutritious alternative to cow’s milk.

They take just a minute or two to heat in the microwave.

Soy Nuts

Like nuts and seeds, soy nuts are an easy, on-the-go, high-protein snack.

This satisfying snack contains 9 grams of protein, about 210 calories, and 3 grams of fiber.

A 3-ounce can of sardines provides 22 grams of protein and more omega-3 fats than salmon or tuna.

Other snacks that are especially inexpensive include peanuts, lentils, and cottage cheese.

One cup of cooked quinoa is 225 calories and provides 8 grams of protein.

How Much Protein Do You Need?

Do not consume most of your daily protein in one meal or snack, such as in the evening.

Instead, give a shot to spread your protein intake throughout the day, starting with a high-protein breakfast.

This may help with appetite regulation and satiety,building and repairing muscles, and stabilizing blood glucose levels.

Protein and Muscle Building

Protein is vital to building and maintaining muscle mass.

Individuals who are trying to increase their muscle mass will require a higher protein intake.

Summary

High-protein snacks can aid in weight management, satiety, and appetite regulation.

They can also help stabilize blood glucose levels.

Including protein in your diet can also help build muscle mass, especially when combined with resistance exercises.

Spreading your protein intake evenly throughout the day is best.

Published 2021 Jul 15. doi:10.3389/fnut.2021.687658