14 Protein based snacks for 'on-the-go'
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, containing an impressive 9 grams per ounce (28 grams).
Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most supermarkets and health food shops 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.
2. Trail mix
Trail mix is a combination of dried fruit and nuts that’s sometimes combined with chocolate and grains. It’s a good source of protein, providing 8 grams per 30g 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.
3. Greek yogurt
Greek yogurt is an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (200 gram) serving. It has been shown to be more filling than standard 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 Greek yogurt even more delicious and filling, you can make it with added granola, mixed berries, berry compote, chia seeds, sunflower seeds and pumpkin seeds, it's really your choice.
4. Carrots and Hummus
Carrots, especially raw, 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 hummus.
Hummus dips are typically made by combining ground up sesame seeds and chickpeas with herbs and spices.
5. Hard-boiled eggs
Eggs are undeniably healthy, consisting of almost every nutrient that 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 consists of 6 grams of protein, which will keep you full and satisfied until your next meal. Their fullness-promoting properties may also reduce the number of calories you consume later in the day.
6. Peanut butter with celery sticks or apple slices
Celery sticks or apple slices spread with 1–2 tablespoons of peanut butter make for a delicious and easy snack. This snack contains a decent amount of protein from the peanut butter, which provides 4 grams of protein per tablespoon.
Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals.
One study found peanut butter to be more filling than whole nuts, such as almonds.
7. Cheese slices
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 grams of this nutrient, which may help suppress your appetite and stop you from reaching for bad alternatives.
In one study in overweight men, calorie intake decreased by 9% after they consumed cheese for a snack.
8. Roasted chickpeas
A half-cup serving (82 grams) contains 7.5 grams of protein and 6 grams of fibre, in addition to providing some of almost every vitamin and mineral. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese.
9. Cottage cheese
Cottage cheese is known for being high in protein. It’s a filling snack that can be eaten on the go.
There are 14 grams of protein in a half-cup (113 grams) of cottage cheese.
Cottage cheese is also a good source of some other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin.
You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
10. Protein bars
Protein bars are an easy way to consume a significant amount of protein.
They’re much healthier if you make them on your own, as store-bought versions are often high in added sugar and other unnecessary ingredients.
11. 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 grams of protein in 30 grams 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.
To make chia pudding, soak chia seeds in milk or a milk alternative e.g. almond milk for a few hours until it achieves a pudding-like consistency. Then add flavourings like vanilla and cocoa to create your desired taste.
Edamame beans are young 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 that you need, including 17 grams of protein.
Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen varieties that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go.
To enhance the flavour of edamame, add spices and seasonings of your choice.
13. Cheesy 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 fibre.
In addition, some research has shown that popcorn is a particularly filling snack. In one study, those who ate popcorn were less hungry and ate less than those who ate crisps.
Despite popcorn’s filling effects, it’s not incredibly high in protein on its own. You can significantly increase its protein content by adding Parmesan cheese, which provides 10 grams of protein per 30 grams.
To enjoy cheesy popcorn as a snack, simply combine 3 cups of popcorn with 2 tablespoons of Parmesan cheese.
14. Protein shakes
While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.
They can be made with several types of protein powder, including whey, egg white, soy, hemp, brown rice and pea protein to name a few.
Whey protein, in particular, may be beneficial for fullness. In one study, men who consumed a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack.