When life gets busy, it can be hard to maintain a healthy lifestyle. You may not have time to cook elaborate, healthy meals throughout the day, so you grab whatever is on hand.
Keep in mind, a lot of the easy snack foods available today are extremely high in sugar and refined carbs. These types of food will not keep you full or satisfied.
High protein, nutritious snacks are the answer to this problem. Protein will help maintain fullness longer because it slows down digestion and releases appetite-suppressing hormones.
Continue reading to get ideas of some high-protein, healthy snacks that are perfect for taking on the go.
Jerky is a pure meat snack that is an excellent protein source, containing 9 g per ounce. It often comes in various flavors and can be made from chicken, turkey, salmon and beef.
To ensure there are no additives, your best bet is to make your own! Store-bought jerky is typically high in artificial ingredients and contains added sugar.
29. Trail Mix
Trail mix is a well-known snack often taken on hikes because it is so convenient and healthy. It is usually made of nuts, grains, fruit and chocolate, making it a great high-protein snack. Trail mix provides 8 g of protein for every 2-ounce serving.
It is best to make your own trail mix to avoid added sugar. Add extra nuts such as cashews, peanuts, walnuts or any kind to increase protein. Trail mix is high in calories, so don’t eat too much at once. Try to stick to a handful!
28. Turkey Roll-ups
Turkey roll-ups are technically a sandwich without the refined carbs from bread. They are easy to prepare and super nutritious.
Just wrap your favorite cheese (cream cheese or cheese slices) and veggies inside a turkey slice to make these. Low carb, high protein snacks like these help regulate your appetite by improving blood sugar levels.
Each wrap contains around 5 g of protein from the turkey and cheese, as well as some extra nutrients and fiber from the added veggies.
27. Greek Yogurt
Greek yogurt is a delicious high-protein snack containing 20 g of protein per cup. It also is a great source of calcium, which supports bone health. Other kinds of yogurt that contain less protein will not keep you full for as long.
Add some layers of granola, berries and honey to make it a delicious yogurt parfait. Granola will increase the amount of protein, but be mindful of how much you add because it will increase calories substantially.
26. Veggies and Yogurt Dip
It is never a bad idea to increase your vegetable intake. However, veggies are quite low in protein, so it is best to pair them with a high-protein dip, such as yogurt dip.
To make a high-protein yogurt dip, just combine greek yogurt with herbs and flavorings such as lemon, dill and garlic.
Take some time out of your day to chop up a ton of veggies and make a big batch of yogurt dip. Portion out the veggies and dip them into snack containers so you can conveniently snack on them throughout the week.
Tuna is packed with protein and contains other nutrients such as omega-3 fatty acids, vitamin b and selenium! To level up your tuna, mix it with some greek yogurt, chopped up celery, lemon juice, dijon, parsley, salt and pepper.
One cup of tuna has an impressive 39 g of protein, and adding greek yogurt will add even more. You’re sure to stay full for a long time after eating this!
24. Hard-Boiled Eggs
Prepare a few hard-boiled eggs at the start of the week to have on hand as a healthy snack! Not only are they high in protein, but also B vitamins and trace minerals. One egg contains 6 g of protein! You’ll stay full and satisfied until your next meal.
23. Peanut Butter Celery Sticks
Spread some peanut butter onto celery sticks for a simple, delicious and healthy snack. Compared to other snacks, these don’t have a very high amount of protein but are still a good option.
The peanut butter provides 4 g of protein per tablespoon. Peanut butter is known to be dense and filling, so it is sure to satisfy your cravings.
22. Protein Balls
Protein balls are the perfect grab and go snack. Prepare a Tupperware full of protein balls for the week, and you’ll be set. They are tasty and nutritious!
You can create them using any combination you desire, but we suggest nut butter, oats, shredded coconut, hemp seeds, flax seeds and honey.
Who doesn’t love cheese? Well, it may upset some people’s stomachs, but if it doesn’t cause you any problems, cheese is a great option. It is a good source of protein, calcium, phosphorus and selenium.
One slice of cheddar cheese contains 7 g of protein. It will keep you full and satisfied. However, don’t overeat it because it is not a low-calorie snack.
20. Handful of Almonds
This may be the easiest healthy snack out there. However, some almonds are loaded with sodium, so try to find an unsalted or low sodium option.
You’ll get 6 g of protein in just one ounce of almonds! Plus, almonds are high in vitamin E, riboflavin, trace minerals and healthy fats! To ensure you don’t overeat them, stick to a handful, which should be about 22 almonds.
19. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are a nutrient-dense legume. They are a good source of protein and fiber. A half-cup provides 7.5 g of protein and 6 of fiber! In addition to that, chickpeas are high in iron, magnesium, copper, phosphorus and folate.
To make them extra tasty, roast them after coating them in olive oil and then toss them in some seasonings. Roasting chickpeas creates a satisfying crunch and makes them a perfect snack for on the go.
18. Hummus and Veggies
Hummus is one of the healthiest dips there is. It is made from chickpeas, tahini and olive oil. Just 1/3 cup contains 4 g of protein and many other nutrients! Pack some veggies and hummus in separate portable containers, and you’ll have yourself a refreshing, healthy snack!
17. Cottage Cheese
Although some people can’t stand the texture, cottage cheese is known for containing loads of protein. It’s a super-filling snack and can be eaten on the go.
Half a cup of cottage cheese provides 14 g of protein. In fact, that is 69% of its total calorie content. Wow! In addition to the protein, it also contains other important nutrients, such as calcium, phosphorus, and vitamin B12!
Cottage cheese can be enjoyed on its own or combined with fruits for some added flavor.
16. Apples & Peanut Butter
Apples and peanut butter are truly a match made in heaven. This snack tastes amazing, is nutrient-dense, and packed with protein, providing many health benefits.
Apples contain fiber and antioxidants known to improve gut health and reduce the risk of heart disease! Meanwhile, peanut butter has been shown to increase good cholesterol.
However, peanut butter is quite high in calories, so consume it in moderation. A medium apple and 1 tbsp of peanut butter have 4 g of protein and other nutrients such as vitamin C and potassium.
15. Beef Sticks
Snacking on beef sticks will provide you with a solid amount of protein. They are portable and delicious. However, make sure you choose ones made from grass-fed beef because they contain more healthy omega-3 fatty acids than grain-fed. Typically, beef sticks contain around 6 g of protein!
14. Protein Bars
Some of the best protein bars on the market with the cleanest ingredients are Gomacro bars, Perfect bars and Primal kitchen protein bars. They make consuming a significant amount of protein so easy and delicious!
13. Canned Salmon
Canned salmon is an excellent source of protein and can be taken with you wherever. There are 8 g of protein in one ounce. It is also high in other nutrients, such as niacin, vitamin B12 and selenium.
Additionally, salmon contains omega-3 fatty acids, which are anti-inflammatory and may lower your heart disease risk, depression and dementia.
Add some flavoring to your canned salmon to make it extra delicious. We recommend squeezing a lemon on it and seasoning it with salt and pepper. It can also be used as a dip when paired with crackers or vegetables.
12. Chia Pudding
Over the years, chia pudding has become an increasingly popular snack. Not only is it high in protein, but it also contains other nutrients such as calcium, manganese and phosphorus. It is delicious and healthy!
Chia is known for its high omega-3 fatty acid content, providing many health benefits, including lowering triglyceride levels and reducing heart disease risk.
Making it is simple. Just combine chia seeds with milk and allow the mixture to sit for a few hours. Once it has a pudding-like consistency, add your desired flavorings and top it off with fruit.
11. Homemade Granola
Granola can be a great, healthy snack if made correctly. Many store-bought granola brands contain copious amounts of added sugar. So, we suggest making your own granola at home by combing rolled oats, nuts, chia seeds and a sweetener such as honey.
Many types of granola contain at least 4 g of protein per ounce! It is easy to overdo it with this delicious snack because it is higher in calories. Try to stick to about 1/4 cup.
10. Pumpkin Seeds
Pumpkin seeds are perfect for a quick snack, and they’re high in protein and some other valuable nutrients. There is 5 g of protein in an ounce of pumpkin seeds! Plus, they contain a significant amount of fiber, magnesium, zinc and polyunsaturated fatty acids.
What’s more, is they provide disease-fighting antioxidants such as vitamin E and carotenoids. There is evidence suggesting that pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health. Eat them raw or roast them with tasty seasonings!
9. Nut Butter
Nut butter is a great option when you’re in a rush. However, make sure you purchase natural nut butter with no added oils and sugar.
For example, the only ingredients in almond butter should be roasted almonds and sea salt. A single serving of nut butter typically contains 7 g of protein! Plus, they are high in healthy fats, vitamin E, magnesium and other minerals.
8. Protein Shakes
Protein shakes are an amazing way to sneak a ton of different nutrients into your diet. There are many different protein powders on the market right now, but some should be avoided. We recommend sticking to Whey protein, Pea protein or Vega protein.
One study found that Whey protein, in particular, promotes fullness. A scoop of protein powder usually provides around 20 g of protein, which is sure to keep you full until your next meal.
Make a protein shake by combing a serving size of protein powder with 1 cup of liquid (preferably milk). Then add ice and your choice of fruit. Pour the shake into a portable cup, and you’re ready to go!
You may only eat edamame at sushi restaurants, but it is time to start keeping them in your fridge because they are high in protein, vitamins and minerals. They are a great quick and easy snack.
You’ll get 17 g of protein in 1 cup and 52% of the recommended daily intake for vitamin K. Plus. These little beans provide 100% of your daily need for folate.
Edamame can be found at most grocery stores. They typically come in a bag that can be steamed in the microwave. We recommended seasoning the edamame with salt, spices and seasonings of your choice to enhance the flavor.
6. Avo and Chicken Salad
Avocado and chicken salads are delicious, filling and protein-packed snack! The chicken provides the protein, and the avocado provides the healthy fats, keeping you full and satisfied.
Avocados also contain some other important nutrients, such as vitamin K, vitamin E, potassium and folate.
Make this salad by combining cooked and chopped chicken breast with avocado and some seasonings. This recipe contains 22.5 g of protein!
5. Fruit and Nut bars
Fruit and nut bars are an amazing snack, but it can be hard to find ones that don’t contain any unhealthy additives. The brands with the cleanest ingredients include Larabars, GoRaw sprouted bars and RX bars because they are sweetened with dates and packed with protein.
4. Lentil Salad
Lentils are an amazing plant-based source of protein, containing 18 g in 1 cup. In addition to the protein, lentils contain high amounts of iron, folate and manganese.
Plus, they provide over 50% of the recommended daily fiber intake. The fiber in lentils has been found to promote a healthy gut because it feeds the good bacteria in your colon.
Lentil salad is made by mixing cooked lentils with veggies, spices and whatever dressing you desire.
Did you know that if you consume lentils regularly, it may help control diabetes, reduce the risk of heart disease and reduce the risk of some types of cancer?
3. Overnight Oats
Overnight oatmeal is a nutritious snack that will also satisfy your sweet tooth. Having these cold oats in your fridge is so convenient. Oatmeal is high in protein and contains a ton of vitamins and minerals. Just one cup contains 16% of the recommended daily fiber intake.
Several studies have proven that oats promote fullness due to the protein and fiber it provides. Making overnight oats is simple. Mix a 1/2 cup of rolled oats with 1/2 cup of milk. Add on any toppings you desire. We recommend peanut butter, fruit and chia seeds. Place them in your fridge overnight and enjoy the next day!
2. Egg Bites
Egg muffins are a delicious and super healthy snack filled with protein. Make these by mixing eggs with your favorite veggies and seasonings. Then, pour the mixture into a muffin tin and bake away!
You can increase the amount of protein and nutrients by adding cheese to the top and loading them with vegetables.
1. Cheesy Popcorn
Popcorn is a nutrient-dense snack on its own but lacks protein. So, add cheese to boost your protein intake and keep you full longer. Adding parmesan cheese will provide 10 g of protein per ounce.
Along with a variety of vitamins, popcorn contains a significant amount of fiber. Fiber is crucial for gut health!
High protein snacks are the best kind of snacks! They will keep you full between meals and provide you with the nutrients your body needs.
When hunger hits, it is easy to reach for the bag of chips, but having high-protein, healthy snacks on hand will change your life for the better.