10 High Protein Snacks According To The Health Expert

Medically reviewed by Maria Sarino, MD FACT CHECKED

We always gravitate towards sweets, chips, and cold drinks high in carbs and sugar when rats start running in our stomachs, whether in an office, a theatre, or any other public area.

However, in the long run, it just causes diseases and may cause your energy levels to plummet, forcing you to travel numerous times until the last minute.

The goal is to choose snacks that are both healthy and high in protein. Protein improves satiety by triggering the production of appetite-suppressing hormones, slowing digestion, and keeping blood sugar levels stable.

It is generally believed that people who eat more protein throughout the day lose more weight than those who eat less. You won’t be hungry 45 minutes later if you consume enough protein.

This is because your body may take a long time to digest the amino acids found in protein. So now is as good a time as any to make new snacking objectives, such as switching from processed, low-nutrient snacks to nutrient-dense, protein-rich foods that will keep you satiated for longer.

At the same time, adding high protein snacks or foods is one of the best weight loss tips that work for most people. Here are some high-protein snacks that are healthy and portable, allowing you to enjoy them while on the go.

High Protein Snacks
  1. Jerky

    Meat that has been trimmed of fat, chopped into strips, and dried is referred to as jerky. Artisanal jerky is becoming increasingly popular, and this dried pork delicacy is high in protein.

    Interesting flavors like bacon cranberry and chili lime are available from brands like Krave and Epic. The majority of jerky variants are dairy-free, gluten-free, and nut-free.

    It’s a tasty and convenient snack. For a leaner protein, search for ones prepared with salmon, turkey, or chicken.

    Meat and fish, as we all know, are high in protein, and jerky is completely shelf-stable. Protein content varies depending on the type of meat.

    However, an ounce of traditional beef jerky has nine grams. It’s packed with protein, with 9 grams of protein per ounce (28 grams), providing 82 calories, 7 grams of protein, 5 grams of fat, and 2 grams of carbs.

  1. Trail Mix Or Dried Nuts

    Trail mix is a dried fruit and nut mix that may also include chocolate and grains. It’s high in protein, with 8 grams per 2-ounce serving.

    Almonds or pistachios, which are slightly richer in protein than walnuts or cashews, could be used to boost the protein content of trail mix.

    Trail mix is heavy in calories because of the dried fruit and nuts, so don’t eat too much at once. The serving size of a handful is adequate.

    Nuts, whether plain or roasted, are tasty, crunchy, and easy to eat, making them a great high-protein snack. 6 grams of protein come from a healthy handful (about 14 cups).

    A single serving usually consists of 10 to 15 nuts or roughly a tiny handful. Also, search for nuts that have a milder seasoning. Many seasoned nuts contain a lot of salt and sugar.

  1. Boiled Eggs

    Eggs are certainly nutritious, containing practically every nutrient your body requires. They’re high in B vitamins and they are not only nutritious, but they’re also adaptable. Hard-boiled eggs are a convenient snack.

    A hard-boiled egg contains 6 grams of protein, 5 grams of fat, and less than a gram of carbohydrates, keeping you full and content until your next meal (7).

    Prepare these classic deviled eggs, which include 6 grams of protein in each bite, whether you’re feeding a crowd (or just desiring a springtime favorite).

    They’re a step up from a normal old hard-boiled egg when served with home-pickled shallots and dill.

    Around 2.7 grams of protein and various types of fat, including beneficial mono- and polyunsaturated fats, are found in the yolk. Their fullness-promoting effects may also help you eat fewer calories later in the day.

  1. Seeds Of Pumpkin

    Pumpkin seeds are high in protein and other essential elements, making them ideal for a quick snack.

    Pumpkin seeds have 5 grams of protein per ounce, as well as fiber, magnesium, zinc, and polyunsaturated fatty acids.

    They also include anti-inflammatory antioxidants, including vitamin E and carotenoids.

    Pumpkin seeds may help prevent certain cancers, according to some studies, and their healthy fat content may assist in heart health.

  1. Edamame

    Edamame beans are immature soybeans in their pods. They’re high in protein, vitamins, and minerals, and they’re quick and easy to prepare.

    Amy Gorin, M.S., RDN, plant-based recipe developer and owner of Amy Gorin Nutrition, loves this high-protein snack because it’s also high in fiber.

    One cup of edamame contains 17 grams of protein, 52 percent of your daily vitamin K need, and nearly 100% of your daily folate requirement.

    Steam, roast, peel, and consume this dairy-free, gluten-free, nut-free, egg-free, and dairy-free snack. Spices and seasonings of your choice could be used to enhance the flavor of edamame.

  1. Salmon In A Can

    Salmon in a can is a high-protein snack that you can carry with you wherever. One ounce contains 8 grams of protein as well as high levels of niacin, vitamin B12, and selenium.

    Salmon also contains anti-inflammatory omega-3 fatty acids, which may lessen your risk of heart disease, depression, and dementia.

    You may eat canned salmon plain or season it with salt and pepper. It goes well with crackers or chopped vegetables.

  1. Garbanzo Beans, Roasted

    Garbanzo beans, often known as chickpeas, are high-protein, high-fiber, and high-complex-carbohydrate legumes.

    A half-cup portion (82 grams) has 7.5 grams of protein and 6 grams of fiber, as well as some of nearly every vitamin and mineral.

    They’re high in folate, iron, magnesium, phosphorus, copper, and manganese, to name a few nutrients.

    Chickpeas’ fiber and minerals may help to lower the risk of heart disease, type 2 diabetes, and some malignancies.

    Roasting chickpeas with some basic seasonings and olive oil is a great way to serve them as a snack.

    Roasted chickpeas are crunchy and portable, so you could eat them whenever hunger strikes.

  1. Tuna

    While bananas could be kept in your workplace for a few days, forgetting about them over the weekend is generally not a good idea.

    Pike suggests keeping a couple of trustworthy tins of tuna on hand if you’re searching for desk-friendly snacks that are high in protein and won’t discolor in a matter of days.

    Tuna is high in protein and makes a nutritious and quick snack. It is a fantastic source of protein and may be prepared in a variety of ways.

    A full can of tuna (165g) has 42 grams of protein, 191 calories, 1.4 grams of fat, and 0 grams of carbohydrate.

    Make a tuna salad with ingredients like Greek yogurt and celery and eat it on its own or with crackers.

    Tuna is also high in other minerals like B vitamins and selenium, as well as omega-3 fatty acids.

    Tuna does not keep well in the fridge. So many individuals have single-serving tuna pouches on hand.

    You could eat it straight from the pouch, or toss it with some greens and a squeeze of lemon for a quick protein-packed salad.

    Your tuna salad will most likely be dairy-free, egg-free, gluten-free, and nut-free, depending on the ingredients.

  1. Nut Butter On Celery, Bread, Or Fruit

    Many people love the creamy (or crunchy!) texture and flavor of peanut butter as a protein source.

    Peanut butter, which has 4 grams of protein per tablespoon (32 grams), is a good source of protein.

    Peanut butter and peanuts have been demonstrated to improve feelings of fullness when ingested between meals.

    Peanut butter is a fantastic afternoon snack. It’s great on its own, on toast, or with fresh fruit for a fiber boost.

    A great and easy snack is celery sticks coated with 1–2 teaspoons of peanut butter. The snack is egg-free, dairy-free, and maybe gluten-free, but you should double-check the label. Alternatively, have a look at this list of 11 gluten-free peanut butter brands.

  1. Pudding Made With Chia Seeds

    In recent years, chia pudding has become a popular snack – and for good reason. It’s delicious and healthful in addition to being heavy in protein.

    1 ounce of chia seeds has 4 grams of protein, 138 calories, 8.7 grams of fat, and 12 grams of carbohydrate, as well as certain additional nutrients like calcium, phosphorus, and manganese.

    They’re also notable for their high omega-3 fatty acid content, which has several health benefits snacking on chia seeds.

    For example, could help lower your triglyceride levels, lowering your risk of heart disease.

    Chia seeds swell when soaked in liquid, forming a ‘pudding’ that you may flavor to your liking.

    Make Peanut Butter Cup Chia Pudding for a wonderful high-protein, egg-free morning snack. It may also be nut-free and gluten-free but double-check the packaging labels.


Protein is a macronutrient that aids in the formation and repair of tissues, particularly muscle. When hunger strikes in between meals, high-protein snacks are essential to keep on hand since they keep you full and content.

It also aids in maintaining a healthy body weight by making you feel full and happy with your meals. While many snacks are harmful, there are many healthy and portable options that you may enjoy even if you’re short on time.

Choose nutrient-dense protein sources and combine them with fiber, carbohydrates, and healthy fats for a snack that is both pleasant and gratifying.