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high-protein snacks

20 High-Protein Snacks That You Can Eat On The Go

Whether you need a snack before you hit the gym or you are just feeling hungry and need a midday snack, these 20 high-protein snacks are portable and need no preparation.

When you are hungry and looking for a snack, don’t reach for that processed food high in refined carbs and sugar.

Instead, you need something high-protein and healthy. Why high-protein? Because protein can help you fill your stomach and keep you feeling satiated for a longer period if time.

This is because protein releases the appetite-suppressing hormones that will make you feel full. Also, protein-rich foods are slow to digest and keep your blood-sugar levels in check. This will also help you avoid feeling hungry.

So, let’s have a look at some of the high-protein snacks that you can pick up on the go.

1 Greek Yogurt

Protein content: 10 grams protein per 100 grams

Greek yogurt is a good source of protein that is portable as well.

It is also high in calcium that can help in the health of your bones.

You can eat it out of the box or combine it with fruits and nuts to give you an additional boost of protein and make it even more tasty to eat.

2 Jerky

Protein: 33 grams protein per 100 grams

Jerky is made up of meat that is separated from fat then dried and cut into pieces.

It is high in protein and can be made from chicken, beef, turkey, and salmon.

You can easily find it in a lot of the grocery stores. However, be aware of those that make use of sugar and artificial ingredients.

You can also make your own jerky at home by using meat and some seasonings.

3 Trail mix

Protein content: 14 grams protein per 100 grams

Trail mix consists of a mixture of dry fruits, nuts, and seeds.

You can find it at any grocery store. Make sure you use a trail mix with a high content of nuts like almonds and cashews to get that boost of proteins.

Because they contain nuts, trail mix is calorie-dense and you should limit yourself to a handful as a snack so you don’t overeat.

4 Tuna

Protein content: 30 grams protein per 100 grams

One of the best sources of protein, tuna is available in cans at any grocery store.

This makes it very portable and you can take it with you on your trip.

In addition to protein, tuna can provide you with many vitamins such as vitamin B and selenium. Also, it is a rich source of Omega-3 fatty acids.

5 Boiled eggs

Protein content: 13 grams protein per 100 grams

Eggs are one of the most nutritious, high-protein snacks that we have available. They are considered as a whole food because of the healthy nutrients, protein, and fats that they contain.

They are quite portable too. Just boil a few eggs and take them with you as a snack.

6 Cheese

Protein content: 25 grams of protein per 100 grams

Cheese is another one of the high-protein snacks.

It is nutritious providing you with selenium, phosphorus, and calcium. High in protein, it can keep you full for a long period of time.

Like nuts, cheese is high in calories and you should be careful when consuming it so you do not overeat.

7 Almonds

Protein content: 21 grams protein per 100 grams

Almonds are a rich source of protein and nutrients like vitamin B, riboflavin, and healthy fats.

A handful of almonds makes a great on the go snack that will provide you with sufficient protein and energy.

Since they are nuts, they are high in calories and you should not consume more than a handful as a snack.

8 Roasted chickpeas

Protein content: 19 grams protein per 100 grams

Chickpeas are great because they are not only high in protein but also in fiber.

The fiber in chickpeas can help protect you against heart disease, type 2 diabetes, and some types of cancer.

Chickpeas also contain lots of vitamins and minerals including iron, magnesium, manganese, phosphorus, and copper.

They taste great if you roast them in some olive oil and use them as a snack.

9 Cottage cheese

Protein content: 11 grams protein per 100 grams

Cottage cheese is another one of high-protein snacks that are ultra-portable.

It is also rich in nutrients like vitamin B, calcium, phosphorus, and selenium.

You can have the cottage cheese on its own or mix it up with fruits and nuts to give an additional energy and protein boost.

10 Protein bars

Protein content: 25 grams protein per 100 grams

Protein bars are a cheap, handy source of high-proteins that you can carry anywhere or keep in your bag for days.

Be careful because a lot of the store-bought protein bars contain added sugar and artificial ingredients.

Instead, you can easily make your own protein bars using nuts, dry fruits, and honey. Check out some recipes here.

11 Pumpkin seeds

Protein content: 19 grams protein per 100 grams

Pumpkin seeds not only contain a high amount of protein but also contain lots of vitamins and nutrients including magnesium and zinc.

They also contain a lot of polyunsaturated fatty acids that can help your heart health.

In addition, they are high in antioxidants that can help prevent several diseases and types of cancer.

You can consume pumpkin seeds raw or roast them up with some spices to give them additional flavor.

12 Nut butter

Protein content: 25 grams protein per 100 grams

Nut butter is another good source of high protein.

They can be made from nuts like almonds, peanuts, hazelnuts, etc. You can find them in most grocery stores.

They are high in the essential fatty acids as well as vitamin E, phosphorus, manganese, and other minerals.

They are calorie dense so be careful how much you consume.

13 Protein shakes

Protein content: 75-80 grams of protein per 100 grams

A highly portable, cheap and very high-protein snack could be a protein shake.

They are made using protein powder from whey, egg, soy, etc. as you prefer.

You could just use protein powder and water or make it tastier by using milk, berries, yogurt.

14 Edamame

Protein content: 11 grams protein per 100 grams

Edamame is immature soybeans that are still in the pod.

They contain a high amount of protein as well as vitamins such as vitamin K.

You could eat them steamed or boiled adding a bit of spice and salt to make them taste delicious.

15 Oatmeal

Protein content: 3 grams protein per 100 grams

Not extremely high in protein but they do contain some decent protein.

They are high in fiber, vitamins, and minerals and will keep you full for a long period of time.

Eating them is quite simple as you just need to mix them with milk, add some pieces of fruit that you like and keep them overnight.

16 Chocolate milk

Protein content: 3 grams protein per 100 grams

Chocolate milk has a decent content of protein and is delicious as a snack.

It contains a good amount of fats that is helpful for regulating your hormones.

It also contains a good amount of calcium that is beneficial for bone health.

You also get a good source of vitamin D from milk.

17 Kefir

Protein content: 3.3 grams protein per 100 grams

Kefir is also one of the good high-protein snacks.

It has a good amount of vitamins and nutrients such as vitamin B12, calcium, phosphorus, magnesium, etc. It is also rich in probiotics that are beneficial for digestion and the health of your gut.

The calcium and vitamin D found in kefir can help prevent the occurrence of osteoporosis.

18 Flaxseeds

Protein content: 18 grams protein per 100 grams

Flax seeds are a good source of protein, fiber, vitamins, and minerals.

The fiber from flaxseeds can help keep you gut healthy and lower the risk of colon cancer.

The fiber also traps cholesterol from being absorbed and hence lowers the chance of heart disease.

They have good antiviral and antibacterial properties that will help you fight several diseases.

They are high in antioxidants and also contain Omega-3 fatty acids that can help protect your heart and also prevent certain cancers.

19 Protein chips

Protein content: 7 grams protein per 100 grams

Protein chips are a good source of protein if you are looking for a quick snack.

They are highly portable and you can keep one in your bag just in case you get hungry and want to snack on something.

They are available in a variety of flavors and you should be able to find them at the grocery stores.

20 Turkey deli meat

Protein content: 25 grams protein per 100 grams

One of the best high-protein snacks you can get is turkey meat.

It also contains niacin that can help lower cholesterol and help protect against heart disease.

It has a good amount of vitamin B12 that can help keep your brain sharp and healthy.

It also provides selenium that is essential for the health of your thyroid and immune system.

Conclusion

I hope this post helped you know about 20 high-protein snacks that you can take along with you when you are in a rush and don’t have time to prepare full meals.

If you have any questions about these high-protein snacks, please leave a comment below and I will reply back.

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