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High-Protein Snacks (and most are Portable!)

I visited a friend last month, and every day, she made me a delicious high-protein, low-sugar ice cream treat with her Ninja Creami. Guess what I got for Mother’s Day? So far, we have made Strawberry Cheesecake High-Protein Ice Cream, but we are looking forward to trying lots of other flavors.

See below for that recipe and several other suggestions for high-protein snacks you might like to try.

Strawberry Cheesecake High Protein Ice Cream

1 cup Fair Life milk, ½ unsweetened almond milk, 1 cup frozen strawberries, 1 tbsp sugar-free vanilla pudding mix, 1 tbsp light cream cheese, and 1 scoop vanilla protein powder. This serves 1 or 2.


Beef, chicken, turkey, and salmon are often made into jerky. It can be found at most grocery stores, but check the sugar content to ensure it doesn't drive your calories too high. 

Trail mix

The trail mix consists of dried fruit and nuts and 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 nuts, such as walnuts or cashews. The dried fruit and nuts in trail mix make it very high in calories, so stick to a handful. 

Turkey roll-ups

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, 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 and some extra nutrients and fiber from the tomato and cucumber. 

Greek yogurt parfait

You can make a parfait by combining 1 cup of yogurt with granola and mixed berries in layers. Add 1/2 cup (49 g) of granola to add protein. But keep an eye on the total calories of this snack. 

Veggies and 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. 


Tuna is loaded with protein and makes a very healthy and convenient snack. A 3-oz canned tuna contains an impressive 20 g of protein, making it extra filling. 

Hard-boiled eggs

One hard-boiled egg provides 6 g of protein, keeping you full and satisfied until your next meal. Eggs' fullness-promoting properties may also reduce the calories you consume later in the day. 

Peanut butter celery sticks

Celery sticks spread with 1–2 tablespoons (tbsp.) of peanut butter makes a delicious and easy snack. The peanut butter provides a decent amount of protein, 9 g per 2 tbsp. (30-g) servings. Again, watch the overall calories. 

No-bake energy bites

I make mine with 1 cup of old-fashioned rolled oats, ½ natural peanut butter, ¼ cup honey, ¼ club unsweetened shredded coconut,  tbs ground flaxseed, 1 tsp vanilla extract, a pinch of salt, and sometimes I add up to 1/6 mini chocolate chips.  Feel free to mix and match. You can even add protein powder. 

Slice of cheese

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 many calories, it's best consumed in moderation.

Handful of almonds

One ounce of almonds provides 6 g of protein and reasonable amounts of vitamin E, riboflavin, trace minerals, and healthy fats. Almonds are high in calories, so sticking with the recommended serving size is essential. A handful is equivalent to around 22 almonds.

Roasted chickpeas

One half-cup (82 g) of cooked chickpeas contains 7 g of protein and 6 g of fiber, and many vitamins and minerals.  One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil. 

Cottage cheese

A half-cup (113 g) of cottage cheese has 14 g of protein, which accounts for 69% of its total calorie content. Enjoy cottage cheese alone, or combine it with fruits and nuts for a delicious snack. I like to eat it with peaches or tomatoes and cucumbers. 

Apple with peanut butter

A snack of a medium apple with 2 tbsp. (30 g)  peanut butter provides 9 g of protein and some other nutrients, such as vitamin C and potassium. Peanut butter is high in calories and best consumed in moderation.

Roasted watermelon seeds

Roasted watermelon seed kernels contain about 8 g of protein per ounce (28 g). You can roast your watermelon seeds in the oven or buy them pre-roasted.

Protein bars

Protein bars are an easy way to consume a significant amount of protein. 

Watch the sugar content of the store-bought ones. I like ONE bars and Quest bars, but you can find other low-sugar options. You can also find recipes to make them at home, usually using seeds, dried fruit, and protein powder. 

Canned salmon

Just 1 oz (28 g) provides more than 6 g protein. You can eat canned salmon alone or add salt and pepper for extra flavor. It tastes great when paired with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go.

Chia pudding

To make a protein-rich chia pudding, use cow's milk or a high-protein alternative such as soy milk. Soak chia seeds in milk for a few hours until they reach a pudding-like consistency. Add flavorings such as vanilla and cocoa. Top with some fruit or sugar-free caramel for an extra treat.

Homemade granola

Many store-bought granolas provide about 4 g of protein per 1/2 cup (49 g) portion, but they also tend to be very high in sugar and calories. You can easily find lower-sugar recipes to make your own at home. Still, it is best to consider using granola in small amounts to garnish a cup of yogurt or berries.

Pumpkin seeds

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. Furthermore, their protein and fiber content makes them a great snack to curb hunger until you can eat a full meal. You can eat them raw or try roasting them with some spices.

Nut butter

Nut butters are exceptionally nutrient-dense. A 2-tbsp. (30-g) serving of peanut butter contains 9 g of protein. But again, watch the portions.

Protein shakes

Generally, a scoop of protein powder provides 20–25 g of protein, keeping you full until your next meal. To make a protein shake, you can blend  1 scoop of protein powder (whey is best for fullness), 1 cup of water or milk, 1 cup of ice, and fruit, if desired. Then, pour the mixture into a portable container to take it anywhere.


Typically, edamame is served steamed. Many stores offer precooked and frozen edamame that must be heated in a microwave. To enjoy it on the go, place the heated edamame in a portable container. To enhance the flavor of edamame, add spices and seasonings of your choice.


One cup of cooked quinoa contains 8 g of protein. You can enjoy it as a side dish instead of rice or add a scoop to a salad of greens and chopped vegetables. Try eating cooked quinoa like a hot cereal topped with cinnamon and a drizzle of honey for a quick treat.

Lentil salad

Combine cooked lentils with chopped veggies, spices, and a dressing you choose. It tastes great when topped with balsamic vinegar and olive oil. 

Overnight oats

To turn overnight oats into a protein-rich snack, add protein add-ins such as cow's milk or soy milk, Greek yogurt, nut butter, and protein powder. 

Egg bites

You can make them by mixing eggs with veggies and seasonings, pouring them into a muffin tin, and then baking them.

"Cheesy" seasoned popcorn

You can significantly increase the 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,  combine 3 cups with 2 tbsp of nutritional yeast and a pinch of salt.


I hope that gives you many great ideas and inspires you to try new snacks!

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1 Comment

These are great! Thank you

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