High Protein Snacks

25 Best High Protein Snacks for On the Go

If you want to lose weight and get ripped, you need to up your high-protein snack intake. As the old adage goes, muscles are born in the gym but abs are revealed in the kitchen. If you’re a snacker, you know how hard it is to curb those 3pm cravings. Next time this happens, you just need to make sure your pantry is filled with high protein snacks. Whether it’s about managing your weight or to nourish healthy habits, we have discovered some of the yummiest high protein snacks in the grocery aisle or for you to make at home, for your next snack emergency.

You’ll also like:
5 Reasons Why True Protein is the Best Tasting in Australia
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Pre-Workout 3

What is Protein?

We all know that protein is an important nutrient to include in our diet to help us thrive and stay healthy, but what is it? Protein is a macronutrient that comes in many different forms and is the most important macronutrient for muscle, tendon, organ and skin growth. Protein is made from molecules called amino acids, some of which your body is capable of producing naturally, but others must be supplemented through food and diet. These are called amino acids. There are three main types; fibrous proteins, globular proteins and membrane proteins. Protein sources include animal proteins like red meat, plant proteins like lentils and chickpeas as well as protein supplements. Protein also helps fuel the production of enzymes, neurotransmitters and hormones that are vital for cognitive brain and muscle function. Overall, protein is a combination lot of things and something we really need!

Why is Protein important?

Making sure you’re getting enough protein is an essential part of a healthy diet. This is because proteins play a key role in the creation and maintenance of every cell in our bodies. It is also important for oxygenation, as red blood cells contain a protein compound that carries oxygen throughout the body. It also aids digestion, as half the protein you consume each day goes into making enzymes that aid in digesting food and making new cells and chemicals for digestion. Protein is therefore important for overall health, having huge fitness benefits like reducing muscle loss, building lean muscle and regulating healthy hunger patterns.

How Much Protein Should I Eat in One Day?

We should make sure we are filling our diets with plenty of protein as it is an essential nutrient for a healthy diet and perhaps the most important. The Dietary Reference Intake is 0.8 grams of protein per kilogram of body weight. This means the amount of protein we should be consuming each day differs. However, for the average sedentary man his means 56 grams per day.

Best High Protein Snacks

Now you’ve got an idea of how much protein to eat and why it’s important, it’s time to get stuck in. Here are some great food ideas you can try to ensure you’re getting that recommended protein intake.

Best High Protein Snacks for On the Go Trail Mix

1. Trail Mix

Nuts are packed with protein and make for one of our favourite high protein snacks. They also are a great source of healthy fats, so you’ll be getting two in one. This also means they’re super filling and calorie-dense, so just a handful will keep you going.

Carbohydrate: Moderate
Protein: Moderate
Fat: High
Contains: Magnesium, Vitamin B-6

Best High Protein Snacks for On the Go Cottage cheese

2. Cottage cheese

This one may take you by surprise, but cottage cheese is high in protein, filling and a good source of calcium. We love dipping in some veggies or layering some on crisp-bread or crackers.

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: calcium, vitamin B12, phosphorous, selenium, riboflavin

Best High Protein Snacks for On the Go Turkey Roll-ups

3. Turkey Roll-ups

Super easy and delicious, turkey rolls are one of the best go-to high protein snacks. For those that love deli meats, Turkey is the best option if you’re looking for meat packed with good-macros. Wrap it up in bread for some extra carbohydrates.

Carbohydrate: Moderate
Protein: High
Fat: Low
Contains: Vitamin B-6, Cobalamin

Best High Protein Snacks for On the Go Chia Seed Pudding

4. Chia Seed Pudding

This one involves a bit more effort on the cooking front, but its definitely worth it. Chia seeds may be tiny but they are packed with protein. Just add milk and some sweetener like honey and let it sit in the fridge overnight and voila! A delicious, sweet snack.

Carbohydrate: Low
Protein: Moderate
Fat: High
Contains: Calcium, Magnesium

Best High Protein Snacks for On the Go No-bake energy bites

5. No-bake Energy Bites

Also fondly known as protein balls, these are always good to have on hand for healthy snacking. All you need is rolled oats, nut butter, honey and a protein powder. Combine it all up and let sit in the fridge until they set.

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: Vitamin B-6

Best High Protein Snacks for On the Go Store-bought Protein Bars

6. Store-Bought Protein Bars

Unsurpisingly, bars are an easy protein fix. Healthier to make your own, but store-bought is great if you’re short on time. Beware as they are often high in added sugar. We suggest buying organic, natural brands or focusing on body-building supplement options. Look for brands like Musashi, BSC and Quest.

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: Cobalamin, Vitamin B-6, Calcium

Best High Protein Snacks for On the Go Homemade Protein Bars

7. Homemade Protein Bars

When making your own, you can pack them with plenty of ingredients, without the unnecessary sugar. Combine ingredients like protein powder, cacao powder, nut butter, maple syrup and some salt for one of the most delicious, high protein low-carb snacks.

Carbohydrate: Moderate
Protein: Hig
Fat: Moderate
Contains: Cobalamin, Vitamin B-6, Calcium

Best High Protein Snacks for On the Go Jerky

8. Jerky

For meat lovers, Jerky is a delicious snack. High in protein as it has been trimmed of fat and dried, Jerky is made from beef, chicken, turkey and sometimes salmon. Make it at home for the healthiest jerky.

Carbohydrate: Low
Protein: High
Fat: Moderate
Contains: Iron, Magnesium

Best High Protein Snacks for On the Go Greek Yogurt

9. Greek Yoghurt

Instead of ice cream, scoop yourself some unsweetened Greek yoghurt for the perfect creamy, high protein food. Its macronutrient make-up means you will stay full for a long time after a medium-sized bowl.

Carbohydrate: Low
Protein: Moderate
Fat: Low
Contains: Calcium

Best High Protein Snacks for On the Go Edamame

10. Edamame

Edamame beans are one of nature’s favourite high protein meals. They are soybeans that are still in the pod, and we all know soy is a great source of dense macros. Soybeans are no different, steam the edamame for a warm, tasty snack.

Carbohydrate: Low
Protein: Moderate
Fat: Low
Contains: Magnesium, Vitamin C

Best High Protein Snacks for On the Go Veggies and Yogurt Dip

11. Veggies and Yogurt Dip

Veggies are nature’s healthy cracker and dipping them into yogurt is a top choice for weight loss. Even better, you get in another serve of veggies at the same time! Try chopping up some carrot, celery or cucumber for a great flavour combo.

Carbohydrate: Low
Protein: Moderate
Fat: Low
Contains: Calcium

Best High Protein Snacks for On the Go Black Bean Wrap

12. Black Bean Wrap

A veggie favourite, black beans are versatile, yummy and super high in the good stuff! A really easy and tasty way to get your bean intake is in a simple wrap. Combine the beans with spices or have them plain, wrapped up in a wholemeal wrap for a healthy treat.

Carbohydrate: Moderate
Protein: Moderate
Fat: Moderate
Contains: Phosphorus, magnesium

Best High Protein Snacks for On the Go Tuna Salad Wrap

13. Tuna Salad/Wrap

No pantry is complete without hordes of tuna cans, which makes it one of the easiest go-to foods. Rich in natural fats and omega oils, a tuna wrap is a delicious way to aid brain function and muscle development. Buying the natural, unflavoured tuna is the healthiest option.

Carbohydrate: Moderate
Protein: High
Fat: Moderate
Contains: Tryptophan, Cobalamin

Best High Protein Snacks for On the Go Hardboiled Eggs

14. Hardboiled Eggs

If you’ve got a few spare minutes on your hands, a hardboiled egg can do no wrong in the healthy snack department. Full of protein and almost every vital nutrient our bodies need, they are also easy to pack in your lunch box!

Carbohydrate: Low
Protein: High
Fat: High
Contains: Vitamin D, Vitamin A

Best High Protein Snacks for On the Go Peanut Butter Celery Sticks

15. Peanut Butter Celery Sticks

A low-calorie celery stick spread with 1-2 tablespoons of peanut butter is a tasty, balanced option. The peanut butter packs enough protein and healthy fats to fill you up and keep you going, and the celery adds a delicious crunch without any of that extra bad stuff.

Carbohydrate: Low
Protein: Moderate
Fat: High
Contains: Potassium, magnesium

Best High Protein Snacks for On the Go Protein Smoothie

16. Protein Smoothie

Whilst we prefer the idea of getting our protein from whole food sources, sometimes it’s convenient to just whip it all up in one single drink. Pick your desired protein powder and blend it with fruit, milk and ice. Add in greens for some extra veg- you can’t taste them!

Carbohydrate: Low
Protein: High
Fat: Low
Contains: Milk proteins

Best High Protein Snacks for On the Go Cheese Slices String

17. Cheese Slices/String

A single cheese slice is one of the easiest on hand high protein snacks. Cheese has a good amount of protein, as well as calcium and phosphorus. It’s a calorie-dense snack, which means you only need a small amount to fill you up.

Carbohydrate: Low
Protein: Moderate
Fat: Moderate
Contains: Calcium

Best High Protein Snacks for On the Go Handful of almonds

18. Handful of almonds

Natures candy, nuts are easy, yummy and you can pack them in a container to snack on as you go about your day. Our favourite is almonds, small and easy to digest. Just grab a handful for the perfect portion size, or pack in a container for an easy on-the-go snack.

Carbohydrate: Low
Protein: Moderate
Fat: Moderate
Contains: Vitamin E, Magnesium

Best High Protein Snacks for On the Go Roasted Chickpeas

19. Roasted Chickpeas

Chickpeas are a legume, and legumes are known to have an impressive amount of protein. Half a cup is a good serving and popping them in the oven gives them a crunchy, smoky flavour that makes a delicious healthy snack. They’re also high in fibre which is a bonus.

Carbohydrate: Moderate
Protein: Moderate
Fat: Low
Contains: Iron, magnesium

Best High Protein Snacks for On the Go Hummus and Veggies

20. Hummus and Veggies

Chickpeas also make hummus, so mushing them up and using them as a dip is another amazing option. Hummus has a delicious, earthy flavour and is extremely versatile. The best way to enjoy hummus is by cutting up some veg to dip in.

Carbohydrate: Low
Protein: Moderate
Fat: Moderate
Contains: Iron, Magnesium

Best High Protein Snacks for On the Go Homemade granola

21. Homemade Granola

Delicious and can be added to almost anything, granola is easy to make, healthy and high in good macros. All you need to do is combine rolled oats, nuts and a sweetener like honey, and pop it in the oven!

Carbohydrate: Moderate
Protein: Moderate
Fat: Moderate
Contains: Magnesium

Best High Protein Snacks for On the Go Pumpkin seeds

22. Pumpkin Seeds

A tiny snack that is abundant with protein and other nutrients, pumpkin seeds are great to nibble on between meals. They also are high in antioxidants, and the healthy fats in pumpkin seeds mean you will stay fuller for longer. All you need is a handful and you’re good to go.

Carbohydrate: Low
Protein: Moderate
Fat: High
Contains: Iron, magnesium

Best High Protein Snacks for On the Go Avocado and Chicken Salad

23. Avocado and Chicken Salad

Chicken is our favourite source of meat protein. There are so many ways to enjoy chicken, but one of the healthiest ways is to poach the chicken and add it into a salad with some green leaves and a side of avocado, to boost the healthy fats and keep you going until the next meal.

Carbohydrate: Low
Protein: High
Fat: Moderate
Contains: Vitamin B-6

Best High Protein Snacks for On the Go Egg Muffin

24. Egg Muffin

Everyone loves eggs and we all know they’re a great source of protein. Eggs also offer a significant dose of vitamin d, which is important as we approach the winter months. Boiling an egg and eating it with bread is a delicious snack that you can make at home that tops the McDonalds version any day.

Carbohydrate: Low
Protein: High
Fat: High
Contains: Vitamin D, Vitamin A

Best High Protein Snacks for On the Go Air Popped Popcorn

25. Air Popped Popcorn

Popcorn is one of the easiest foods to eat a lot of, but buying air-popped means that that’s ok! It is low carb and low-calorie which means you don’t have to resist the constant urge to have a crunch.

Carbohydrate: Moderate
Protein: Moderate
Fat: Moderate
Contains: Calcium, Potassium, Vitamin A, Vitamin K

You’ll also like:
5 Reasons Why True Protein is the Best Tasting in Australia
11 Best Australian Protein Brands
4 Tips on How to Start a Healthy Diet and Stick to it

General FAQs

What is protein?

Protein is an essential nutrient for the human body as they are one of the building blocks of body tissue and also serve as a fuel source.

Why is protein important?

Protein is needed for processes that fuel your energy, carry oxygen throughout your body in your blood and for muscle development and repair.

How much protein should I eat in one day?

The amount of protein we should consume each day differs for everyone, but the Dietary Reference Intake is 0.8 grams per kg of body weight.