Finding quick, convenient snacks that are also healthy and pack a protein punch can seem challenging. However, there are many portable snacks with high amounts of protein that can give you energy and help keep you full.
Here are 14 healthy, portable snacks with 10 grams of protein or more per serving:
Single-serving packets of almonds, peanuts, pistachios, and other nuts are easy to throw in a bag and contain 10-15 grams of protein per packet. Nuts are high in healthy fats and other nutrients as well.
Beef or turkey jerky can be a great on-the-go snack with 10-15 grams of protein per ounce. Look for options with few preservatives or extra sodium. You can also make your own healthy jerky at home with lean meats and spices.
With about 7 grams of protein per ounce, pumpkin seeds are a great portable snack option. Add them to trail mix or munch on them solo for a satisfying protein-packed snack.
A large hard-boiled egg has around 6 grams of protein and many other important nutrients. Pre-boil and pre-peel eggs to save time and throw a few in your bag for an easy, high-protein snack on the go.
Related: Get Your Protein: A Guide to 10 High-Protein Foods
Single-serving containers of Greek yogurt contain 10-20 grams of protein each as well as calcium and probiotics. Choose plain or flavored versions without a lot of added sugar.
Convenient cheese sticks or cheese wedges contain about 6-8 grams of protein each. They don’t require cooking or preparation and are easy to pack for snacks on the go.
Shelled edamame beans contain 8-10 grams of protein per half-cup serving. They have a satisfying nutty flavor and crunchy texture and can be lightly salted for extra flavor.
Certain protein bars can be a convenient snack with 10-20 grams of protein or more. However, many are high in added sugar and calories, so choose options with limited ingredients and less than 10 grams of sugar. Homemade protein bars are also easy to make with protein powder, nuts, and seeds.
In addition to traditional beef jerky, turkey jerky is another high-protein option with around 10 grams of protein per ounce. Make your own healthy turkey jerky at home for a portable snack with protein and flavor but less sodium than commercial options.
Related: Fruits That Pack a Protein Punch
Homemade or pre-made trail mixes with nuts, seeds, and limited dried fruit contain protein from the nuts and seeds. Shoot for options with at least 5 grams of protein per quarter-cup serving as a portable, energizing snack.
Cottage cheese with fruit
Half a cup of cottage cheese has around 14 grams of protein. Top it with fresh berries or other fruit for a balanced snack.
Hummus and veggies
Hummus has around 3 grams of protein per quarter cup. Pair it with carrot sticks, celery sticks, cucumber slices, or other veggies for a crunchy, savory snack.
Mash half an avocado onto one slice of toast for a snack with around 4 grams of protein. The healthy fats in avocado will help you feel full and satisfied.
A half-cup of rolled oats contains 5 grams of protein. Cook it in the microwave for a quick, warming snack, or enjoy overnight oats cold for a portable snack.
Adding more high-protein snacks to your day, especially those that are portable and convenient, is an easy way to boost your protein intake and support muscle, bone, and heart health as well as balanced nutrition. With so many healthy and tasty options, you’re sure to find some go-to snacks that satisfy your protein needs and your taste buds.
Check below, what snack is highest in protein?
|2||Jerky||10-15 grams per ounce|
|3||Pumpkin seeds||7 grams per ounce|
|4||Hard-boiled eggs||6 grams per egg|
|5||Greek yogurt||10-20 grams per single-serving container|
|6||Cheese sticks||6-8 grams per stick or wedge|
|7||Edamame||8-10 grams per half-cup serving|
|8||Protein bars||10-20 grams per bar|
|9||Beef jerky||10 grams per ounce|
|10||Trail mix||at least 5 grams per quarter-cup serving|
|11||Cottage cheese with fruit||14 grams per half-cup serving|
|12||Hummus and veggies||around 3 grams per quarter-cup of hummus|
|13||Avocado toast||around 4 grams per serving|
|14||Oatmeal||5 grams per half-cup serving|