15 Healthy, High Protein, Highly Portable Snacks
Busy, on-the-go lifestyles often lead us to reach for highly processed snack options that are full of sugar and refined carbohydrates. Fear not, we’ve compiled a list of 15 healthy, high protein snack foods that you can take along wherever your busy day takes you.
Along with keeping you satiated, the protein in these snacks helps slow digestion, stabilize blood sugar levels, and signal the release of appetite-suppressing hormones.
Here are 15 high-protein snacks to help keep you on the track to health, no matter how busy you are.
1. Trail Mix
Trail mix typically consists of a combination of dried fruit, nuts, chocolate, and grains. Generally, a two-ounce serving provides up to eight grams of protein.
Using nuts that are higher in protein such as pistachios or almonds can increase the protein content even further.
Since the nuts and dried fruit in trail mix make it higher in calories, be sure to watch your portions. Also, consider making homemade trail mix to avoid store-bought versions that sometimes feature additions such as colored candy chocolates or preservatives.
2. Turkey Roll-Ups
For turkey-roll ups, cream cheese and healthy extras such as cucumbers or tomato are rolled up in turkey slices to create a delicious, portable, protein-rich snack that is extremely easy to throw together.
Basically, they are a low-carb sandwich that skips the bread. Each wrap offers about five grams of protein, as well as vitamins from any veggies you choose to include.
3. Greek Yogurt Parfait
With 20 grams of protein in each one-cup serving, Greek yogurt packs a serious protein punch. Not surprisingly, Greek yogurt has been shown to be more filling than other yogurts containing less protein.
To make yogurt even more tasty and satisfying, try add-ins such as non-sweetened shredded coconut, fresh berries, dark chocolate chunks, or granola.
4. Veggies and Yogurt Dip
Although they are not packed with protein on their own, veggies paired with yogurt dip can provide a healthy dose of protein along with a rich array of vitamins and nutrients.
Creamy Herbed Yogurt Dip
Makes about 1 cup:
- 1 cup plain, unsweetened yogurt (preferably Greek yogurt)
- 1 Tablespoon minced green onion (light green and white parts only)
- 3 Tablespoons finely chopped flat leaf parsley
- 1 Tablespoon chopped fresh dill
- 1 Tablespoon chopped fresh basil
- 1 Tablespoon chopped fresh chives
- 1 teaspoon sherry vinegar
- 1 teaspoon fresh lemon juice
- Salt and pepper, as desired
Whisk together all ingredients in a small bowl, adjust salt and pepper to taste. Serve with sliced carrots, cucumbers, tomato, cauliflower, zucchini, broccoli, or veggies of your choice.
This dip can also be served with pita bread, crackers, or chips. Cover leftovers and refrigerate for up to 3 to 4 days.
5. Canned Tuna or Salmon
Tuna and salmon are packed with protein, Omega 3 fatty acids, various nutrients, and a host of vitamins and minerals. Talk about superfoods!
6. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are protein and fiber-packed legumes with an impressive array of nutrients such as iron, copper, and magnesium.
They are especially delicious when seasoned and roasted with olive oil. These crunchy, portable snacks are ideal for satisfying hunger on-the-go.
7. Hummus and Veggies
Chickpeas are so tasty and healthy that we featured them twice in a row, this time in the form of hummus, a dip made from cooked and mashed chickpeas.
Hummus makes the perfect, high-protein companion to celery sticks, carrots sticks, cucumber, cauliflower, and more.
8. Cottage Cheese
Cottage cheese is well-known for its high protein content — 14 grams in a half a cup — but it also contains various nutrients including selenium, vitamin B12, riboflavin, phosphorus, and calcium.
It tastes great plain or makes a delicious base for nuts or fruit.
9. Beef Sticks
These high-protein, portable snacks can be a healthy choice as long as you choose a brand that features grass-fed beef and limited seasonings and additives.
10. Protein Bars or Protein Shakes
Protein bars and protein shakes are hard to beat when it comes to portability and protein.
Since many companies offer shakes and bars loaded with unnecessary ingredients and too much sugar, be sure to find a healthy protein bar or protein shake that offers high-quality protein, minimal processing, and premium ingredients.
11. Chia Seed Pudding
Chia seed pudding has been quickly gaining popularity due to its convenience and nutritional benefits.
Along with four grams of protein per ounce, chia seeds also provide vitamins and minerals including calcium, manganese, and phosphorus. They also contain a hefty dose of Omega 3s.
Chia Seed Pudding
- In a bowl, using your desired milk (cow’s milk, almond milk, coconut milk, etc.), soak chia seeds (1 to 2 Tablespoons is usually sufficient, depending on how thick you would like your pudding. Try varying amounts to see which you prefer. Remember that even though 1 Tablespoon of chia seeds may not look like much, they absorb liquid and expand.)
- Put the mixture in the refrigerator for several hours until it reaches a thickened, pudding-like consistency.
- Add desired flavorings and add-ins such as vanilla, cocoa powder, unsweetened shredded coconut, cinnamon, or high-quality dark chocolate chunks.
12. Pumpkin Seeds
In just one ounce, pumpkin seeds pack five grams of protein, a significant amount of fiber, zinc, polyunsaturated fatty acids, and magnesium. They also contain antioxidants including carotenoids and vitamin E.
Their perfect mix of protein, fiber, and healthy fats makes them a great snack for curbing hunger until your next meal. They are excellent both raw or roasted and also make a great addition to homemade trail mix.
13. Nut Butter
Nut butter is the perfect portable snack when you are looking for something fast, versatile, and filling. With healthy fats, vitamin E, B vitamins, phosphorus, trace minerals, and magnesium, nut butter packs a lot of nutrition into a very small serving.
It is delicious paired with both apples or celery (both of which add a host of additional nutrients, vitamins, and minerals).
Many grocery stores even offer convenient single-serve packets of a variety of nut butters.
14. Overnight Oatmeal
Overnight oatmeal is easy, portable, delicious, and nutritious. Oatmeal offers a variety of vitamins and minerals along with fiber and protein, making it a great option for staying full.
There is also something so cozy and comforting about curling up with a bowl of oatmeal!
Creamy Overnight Oatmeal
- In a bowl, mix 1/2 cup of oats with 1/2 cup milk of your choice
- Add in your favorite mix-ins such as chopped fruit, berries, shredded unsweetened coconut, raisins, cinnamon, walnuts, cashews, sliced almonds, peanut butter, honey, or chia seeds.
- Place in a covered jar in the refrigerator overnight
- In the morning, add any additional desired ingredients and a small dash of milk, if desired, and enjoy!
15. Egg Muffins
Egg muffins are an easy-to-make, versatile, delicious snack option bursting with protein and nutrients.
They are made using eggs, seasonings, and veggies poured into a muffin tin and baked. The result is a protein-packed, portable, muffin-shaped snack. They can be enjoyed hot or cold depending on your preference and can also be topped with a sprinkle of shredded cheese if desired.
These are an excellent option for busy families with different taste preferences. Simply by adding different veggies to each muffin tin, you can customize the muffins to appeal to any member of your family! Mix and match add-in options include:
- Sliced mushrooms
- Diced tomatoes
- Diced bell peppers
- Broccoli, cut into small florets
- Fresh spinach, finely chopped
- Finely chopped onion
- Shredded cheese
Easy Egg Muffins With Veggies
Instructions (Makes 6 muffins):
- Preheat oven to 350F or 180C
- Place your desired combination of fillings into the bottoms of a greased muffin tin with a 6 muffin capcity
- In a bowl, add salt and pepper to 5 or 6 eggs and beat until smooth
- Pour the egg mixture over the top of the veggie layer in each muffin tin until the liquid almost reaches the top
- Bake for approximately 20 minutes until set
- Top with additional shredded cheese (if desired) and enjoy!
When hunger strikes on the go, there is no need to reach for nutrient-poor snacks. With a little preparation, you can satisfy your hunger in a healthy, delicious way.
What are some of your favorite and healthy snacks when you are going about your day?Have you ever tried any of the options on our list? Please let us know in the comments – we always love hearing from you.