03/26/2026
High Protein Snacks That Are Healthy and Portable
Jerky
Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack.
It’s very high in protein — for example, beef jerky contains an impressive 9 grams (g) of protein per ounce (28 g)
Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but keep in mind that store-bought versions are typically high in added sugar and artificial ingredients.
Your best bet is to make your own jerky, using only meat and some seasonings.
Trail mix
Trail mix is a combination of dried fruit and nuts and also sometimes includes chocolate and grains. It’s a good source of protein, providing 8 g in a 2-ounce (oz) serving
You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other types of nuts, such as walnuts or cashews
The dried fruit and nuts in trail mix make it very high in calories, so it’s important to not eat too much at a time. A handful is a reasonable serving.
Turkey roll-ups
Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast.
Snacks that are high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation
You can make roll-ups by placing a slice of turkey breast on a plate; topping it with a slice of cheese, such as cheddar; placing a pickle or strip of cucumber and a tomato slice on top; and rolling everything into a wrap.
Each wrap provides about 12 g of protein from the turkey and cheese, as well as some extra nutrients and fiber from the tomato and cucumber
Greek yogurt parfait
Greek yogurt is an ideal healthy and high protein snack, with 20 g of protein per 200-g serving. It has been shown to be more filling than yogurts with lower protein content
In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health
To make yogurt even more delicious and filling, you can make a parfait by combining 1 cup of yogurt with granola and mixed berries in layers.
Adding 1/2 cup (49 g) of granola to your yogurt can provide 4 g of protein or more. But this makes a large snack that’s high in calories, so you may not want to snack on this every day, depending on your overall calorie needs
Veggies and yogurt dip
Veggies are great for snacking, but they’re not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip.
Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice as much protein as regular yogurt
A 100-g portion (1/3–1/2 cup) of Greek yogurt contains 10 g of protein
For convenience, you can make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.
Tuna
Tuna is loaded with protein and makes a very healthy and convenient snack. A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling
Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids
Hard-boiled eggs
Eggs are undeniably healthy, containing almost every nutrient your body needs. They’re particularly high in B vitamins and trace minerals
In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack.
One hard-boiled egg provides 6 g of protein, which will keep you full and satisfied until your next meal. The fullness-promoting properties of eggs may also reduce the number of calories you consume later in the day
Peanut butter celery sticks
Celery sticks spread with 1–2 tablespoons (tbsp.) of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 9 g of protein per 2-tbsp. (30-g) serving
Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals
In one small, older study, participants found peanut butter more filling than whole nuts such as almonds or chestnuts
Slice of cheese
In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients
Furthermore, cheese is rich in protein. Just one slice of cheddar cheese provides 7 g of this nutrient, which may help you feel less hungry
A reasonable portion size for cheese is around 1–2 oz (28–57 g). Since it contains a significant number of calories, it’s best consumed in moderation.
Handful of almonds
Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein.
One ounce of almonds provides 6 g of protein, along with good amounts of vitamin E, riboflavin, trace minerals, and healthy fats
Snacking on almonds regularly is associated with many other health benefits and may even help you manage your weight
Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.
Roasted chickpeas
Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile. They’re also an excellent source of fiber.
As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet.
One half-cup (82 g) of cooked chickpeas contains 7 g of protein and 6 g of fiber, in addition to many vitamins and minerals. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese
The combination of fiber and nutrients in chickpeas may help reduce the risk of several health conditions, such as heart disease, type 2 diabetes, and some cancers
One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits.
Apple with peanut butter
Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits.
The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides
Despite the positive effects peanut butter may have on your health, it’s fairly high in calories, so it’s best consumed in moderation.
A snack of a medium apple with 2 tbsp. (30 g) of peanut butter provides 9 g of protein, as well as some other nutrients, such as vitamin C and potassium
Roasted watermelon seeds
When enjoying a slice of watermelon, you might be in the habit of eating around the seeds.
As it turns out, those seeds contain protein, zinc, and iron. They can be roasted to make a crunchy, satisfying snack. Roasted watermelon seed kernels contain about 8 g of protein per ounce (28 g)
You can roast your own watermelon seeds in the oven or buy them pre-roasted.
Watermelon seed butter is a spread you can purchase to use in place of nut butter in snacks or recipes.
Canned salmon
Canned salmon is an excellent high protein snack that you can take with you wherever you go. Just 1 oz. (28 g) provides more than 6 g of protein as well as other nutrients, including niacin, vitamin B12, and selenium
Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia
You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper. It tastes great when paired with crackers or chopped veggies.
Chia pudding
Chia pudding has become a popular snack in recent years — and for good reason. In addition to being high in protein, it’s delicious and healthy.
There are 4 g of protein in 1 oz. of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese
Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits
For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease
To make a protein-rich chia pudding, use cow’s milk or a high protein milk alternative such as soy milk. One cup (240 milliliters) of cow’s milk adds 8 g of protein to your pudding, while soy milk adds about 7 g, depending on the brand
Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency. You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit.
Homemade granola
Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey. Many store-bought granolas provide some protein — about 4 g per 1/2-cup (49g) portion. But they also tend to be very high in sugar and calories
Although it’s healthy in moderation, granola can be high in calories. A 1/3-cup serving of the version above can provide almost 300 calories, so it’s easy to overdo it. Consider using granola in small amounts to garnish a cup of yogurt or berries.
Pumpkin seeds
Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients.
One ounce (28 g) of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids
Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health
Furthermore, their protein and fiber content makes them a great snack to curb hunger until you’re able to eat a full meal. You can eat them raw or try roasting them with some spices.
Nut butter
Nut butter is a good option when you need a quick and portable high protein snack.
Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. (30-g) serving of peanut butter contains 9 g of protein
Edamame
Edamame beans are immature soybeans that are still in the pod. They’re high in protein, vitamins, and minerals and make for a quick and easy snack.
One cup of edamame provides some of just about every nutrient you need, including 18 g of protein and large amounts of vitamin K and folate
Quinoa
Quinoa is a grain-like food that’s gluten-free and a good source of protein, vitamins, and minerals. One cup of cooked quinoa contains 8 g of protein
The chewy, nutty grains can be enjoyed as a side dish like rice. You can also add a scoop of quinoa to a salad of greens and chopped vegetables.
For a quick snack, try eating cooked quinoa as you would a hot cereal, topped with cinnamon and a drizzle of honey.
Lentils
In addition, lentils provide more than 50% of your recommended daily fiber intake. The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon
The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help manage diabetes and reduce the risk of heart disease and some types of cancer .
Overnight oats
Overnight oatmeal is easy to make, portable, and very nutritious.
Oats are loaded with many vitamins and minerals. In addition, a 1-cup (234-g) serving provides about 15% of your recommended daily fiber intake
Oats have been shown to promote fullness in several studies. This is likely due to their healthy fiber content.
To turn oats into a protein-rich snack, you can make overnight oats with protein add-ins such as cow’s milk or soy milk, Greek yogurt, nut butter, and protein powder.
This overnight oats recipe boasts 37 g of protein per serving. To make a snack-size version, portion the overnight oats mixture into several small containers before chilling it overnight.
“Cheesy” seasoned popcorn
Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese. It also contains a significant amount of fiber,
In addition, some research suggests that popcorn is a particularly filling snack. In a small 2012 study, participants who snacked on popcorn were less hungry and ate less than those who snacked on potato chips
Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding nutritional yeast, which provides 5 g of protein per 2-tbsp. serving
In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. To enjoy “cheesy” popcorn as a snack, simply combine 3 cups of popcorn with 2 tbsp. of nutritional yeast and a pinch of salt.
The bottom line
High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied.
While many snacks can be unhealthy, there are plenty of healthy and portable options that you can enjoy even when you’re crunched for time.
