Whether you want a quick protein fix after a bout of exercise at the gym or you simply need a portable protein meal to survive midday slumps, these healthy protein snacks will give you all the protein you need in a single meal. They're also portable, making them highly convenient for when you're on the go. These snacks are healthy because they're packed with plenty of nutrients other than protein. Make sure to include each one for different days and you'll get all the nutrition you need in these simple meals.

27 Highly Proteinaceous Snacks Which Are Healthy and Easy to Carry

1. Almond Pack

Almonds are considered nutritional powerhouses due to their dense nutrient content. A daily serving of almonds which is around 10 almonds will give you approximately 6 grams of protein which is sufficient to fight midday food cravings. Almonds are also rich in vitamin E, folate, choline, magnesium, and iron.[1]

2. Protein Bar

The easiest way to meet almost half of your daily protein needs is with a simple protein bar. A good option is to choose a protein bar that is GMO-free, gluten-free, and contains absolutely no artificial colors, flavors or sweeteners while providing 20 grams of protein and around 200 calories. You can alo try homemade protein bars.

Protein Bar

3. Peanut

Like almonds, peanuts also have health benefits. Peanuts contain heart-healthy nutrients such as monounsaturated fats, magnesium, niacin, and antioxidants like resveratrol, which may help lower the risk of heart disease and promote overall cardiovascular health. The protein, fiber, and good fats in peanuts can contribute to a feeling of fullness and aid in weight management.[2]

4. Instant Oatmeal Cups

Instant oatmeal cups are great option if you need to eat breakfast while on the go. Oatmeal Cups are one of the most popular and probably best oatmeal cups out there. One cup provides 7 grams of protein and 5 grams of fiber. You'll probably feel full for long after this instant meal because studies show that the b-glucan content in oatmeal creates greater feelings of satiety.[3]

5. Two Hard-Boiled Eggs

Eggs are probably one of the best sources of high-quality protein according to an article published in Nutrients. Hard-boiled eggs also make a great portable meal option.[4] You can add them to your salad or to your sandwiches. One egg will give you 6.3 grams of protein, and quality eggs will also give you plenty of omega-3 fatty acids.

Hard-Boiled Eggs

6. Nut Bars

Nut bars are a very good source of protein with one bar containing versions grams of this highly satiating nutrient. Nut bars are also enriched with nutrients and antioxidants to make for an even healthier snack.

7. Roasted Chickpeas

Just one and half cup of roasted chickpeas provide around 9 grams of protein. So, if you like to nibble on a favorite snack now and again, consider making some roasted chickpeas as a healthy protein-packed snack option.[5]

Proteins Food Info

8. Cottage Cheese with Nuts

Cottage cheese is low in calories but very high in protein, vitamin A, calcium, and several B vitamins. One serving of cottage cheese can provide you with around 15 grams of protein. If you're looking for foods to help with weight loss, then including cottage cheese into your daily healthy meals may be the way to as studies show that this type of diet helped with weight loss.[6]

9. Chocolate Milk

Chocolate milk may not sound like the healthiest snack option but research shows that drinking chocolate milk after a bout of workout improves post-workout recovery. This is probably because one cup of chocolate milk contains up to 50 grams of protein and plenty of vitamin A, calcium, and vitamin D. The added chocolate will also give you beneficial antioxidants from cocoa powder.[7]

Chocolate Milk

10. Pumpkin Seeds

Whenever you're planning on carving pumpkins, don't throw the pumpkin seeds away because these seeds are packed with protein and other healthy nutrients. One cup of pumpkin seeds contains up to 12 grams of protein. Pumpkin seeds are also a rich source of calcium, magnesium, and zinc. Pumpkin seeds have been used in traditional medicine for their anti-inflammatory, antioxidant, and antiviral properties, and research supports their potential in these areas.

11. Greek Yogurt with Apples

A study published in the journal Appetite found that yogurt helped shift bone remodeling towards increased formation of new bone tissue while also lessening the breakdown and resorption of existing bone. To make your Greek yogurt meal more interesting, we suggest adding a couple of slices of apples and a pinch of cinnamon. The apples will give you plenty of vitamins while the cinnamon will help lower your blood glucose levels.[8]

12. Seeded Quinoa Crackers

Quinoa is another rich and healthy source of protein you simply must try. This seeded quinoa recipe takes protein snacking to the next level with the added seeds and quinoa flower. One cup of quinoa contains around 8 grams of protein but if you follow the above-mentioned recipe, you'll probably end up eating more protein thanks to the added seeds.[9]

Quinoa Crackers

13. Whey Drink

Protein powders are often made with whey protein, but they a highly-processed type of food. Instead of turning to protein shakes as your main source of quick protein, why not drink simple whey instead? There are many delicious whey drink options out there, some with added fruit juice.

14. Lentil Salad

When you think about high-protein snacks, or even snacks for that matter, lentils are the last thing that comes to mind. But lentils are really high in protein and they actually make a great snack option when you find the right recipe. Take for instance lentil Salad recipe made with cooked lentils, garlic granules, and some salt and pepper. The snack is super easy to make and very delicious.[10]

15. Tuna Snack

Take one can of tuna and combine it with crackers or toast and you have a healthy protein-rich snack that you can eat on the go. Optionally, you can find ready-made tuna snacks such as Clover Leaf Classic Tuna Snack. One packaging will provide you with 14 grams of protein and plenty of omega-3 fatty acids from the tuna.

Tuna Snack

16. Ezekiel Bread with Spread

You may not have heard of Ezekiel bread, a type of bread made from sprouted whole grains. One slice of Ezekiel bread contains around 4 grams of protein. If you make your own sandwich with this bread with say avocado spread and some eggs, you'll get a protein-packed meal that also happens to be very healthy.[11]

17. Yogurt with Chia seeds

Chia seeds are mostly appreciated for their high omega-3 fatty acid content. But not everyone knows that chia seeds are also an excellent source of protein with 28 grams of chia seeds containing 4.4 grams of protein. If you sprinkle a couple of teaspoons of chia seeds over your yogurt, you get a great protein-rich meal.

Yogurt with Chia seeds

18. Homemade Protein Balls

You'll find plenty of protein ball recipes online such as this honey sunbutter protein balls recipe. They'll save you tons of money and they are a delicious protein treat that you can take anywhere you go. The protein in these balls comes from protein powder but also from the sunflower seeds and desiccated coconut.[12]

19. Homemade Coconut Almond Protein Bars

Another way to save money is to make your own protein bars. These no-bake berry coconut almond protein bars are also gluten-free and paleo friendly, and they're also easy to make. The protein in these little treats comes from vanilla protein powder and almond butter.[13]

20. High-Protein Energy Balls

When it comes to quick protein snacks that you can eat on the go, protein balls are the absolute winners. There are so many recipe options out there that it becomes hard to pick your favorites. We suggest these high-protein energy balls from Happy Healthy Mamma. They're super healthy, delicious, and packed with protein from chickpeas, almonds, and peanut butter. They're sweetened with natural honey to make for a healthy snack.[14]

High-Protein Energy Balls

21. Cashew Nuts

Cashew nuts are unique for many reasons. [15] Unlike other nuts, cashews are highest in the very healthy monounsaturated fatty acids and they're also rich in all key nutrients. They have very high protein content with 28 grams of cashews providing more than 5 grams of protein. They're also great for fighting heart disease.

22. Avocado Toast with Seeds

A basic avocado toast with pumpkin seeds is a healthy protein-packed snack option that you can easily prepare at home and bring to work. One avocado toast will provide you with 5 grams of protein from both the avocado and the pumpkin seeds. Avocados are also high in fiber, magnesium, vitamin C, folate, niacin and niacinamide, and many other important nutrients.

23. High-Protein Chocolate Pudding

This isn't your usual chocolate pudding that we know is too starchy and high in fat. This unusual chocolate pudding made with cottage cheese, chia seeds, coconut milk, honey, vanilla, and cocoa powder. All ingredients are very healthy and the dish is packed with protein. Make the dish beforehand, pack in small containers and eat while on the go.[16]

Chocolate Pudding

24. Skinny Burrito in a Jar

There are two main reasons why this recipe has made it in our list. First, it's in a jar so you can take the dish anywhere you like. Secondly, the meal is low in carbs and high in protein with one serving providing as much as 15 grams of protein and only 191 calories. Eat the dish straight out from the jar or add to a whole-wheat wrap.[17]

25. Blueberry Bliss

This recipe only contains 4 ingredients and a minute of your time to make. All you need is some cottage cheese, dried blueberries, pomegranate seeds, and flaxseeds. If you like, you can even add fresh blueberries for even more antioxidants to this high-protein snack that you can pack in a container and munch after your workout routine.

26. Peanut Butter Banana Smoothie

Everyone loves smoothies because they're easy to make and wonderfully delicious. This peanut butter banana smoothie will make for a high-protein snack that you can drink on the go. The recipe calls for high protein ingredients, namely greek yogurt, bananas, and peanut butter. Adding instant oatmeal to the mixture will give you even more protein and the smoothie will get a beautiful texture.[18]

Peanut Butter Banana Smoothie

27. Cherry Tomato Caprese Salad

If you are a salad lover, then this recipe may be the high-protein diet you were looking for. This salad will provide you with as much as 12 grams of protein and a punch of antioxidants from the tomatoes, olive oil, and fresh basil.

Conclusion

According to Trista Best, Registered Dietitian and Adjunct Nutrition Professor, including protein in meals and snacks can help stabilize blood sugar levels, preventing rapid spikes and crashes that can lead to cravings for unhealthy foods. Overall, a diet rich in protein can support weight loss efforts and promote a healthy body composition.

We all appreciate the benefits protein can provide. From keeping us feeling full and aiding in weight loss to helping us build muscle, protein is one of those nutrients you know you need to feel and look good.

Eating protein while on the go is made easy when you have healthy snack options to complement your busy life. Make sure to try out these healthy protein snacks for your daily dose of protein.

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Sam Kramer, MS, RD, CSSGB, LDN, CISSN

Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis